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Health Promotion and Fitness Management > Exam 1 Week 2 > Flashcards

Exam 1 Week 2 Flashcards

1
Q

Fats are primary used for intensity at… VO2max

A

10-35%

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2
Q

CHO are primarily used at intestines of … VO2max

A

50+%

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3
Q

Amino acids accounts for …. of total energy

A

2-5%

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4
Q

when might you use amino acids as a fuel source and why

A

when you are doing an ultra endurance event. you have already used the CHO and the fats.

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5
Q

what are the energy demands for the following activities
-recreational
-runners/cyclists
ultra endurance

A
  • 500kcal
  • 2000kcal
  • 5000-10000kcal
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6
Q

why is substrate fatigue an issue

A

leads to the inability to produce ATP from any source, and can be presented with the proper diet

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7
Q

what is the AMDR for fats, of total energy intake

A

20-35%

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8
Q

How many fats should endurance athletes consume per body weight

A

1-2g/kg BW (higher range for longer duration activities)

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9
Q

TF: low fat diets can lead to less then optimal training adaptations was well as performance

A

true

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10
Q

what is the primary function of protein?

A

tissue repair and regeneration

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11
Q

how much protein should an endurance athlete consume per body weight

A

1.2-2g/kg BW (changes in range based on activity level)

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12
Q

what is CHO loading

A

enhancing glycogen stores in the muscle before an event, best when starting 24 hours before event to right unto 90 minutes.

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13
Q

with CHO loading, how much can your performance improve

A

2-3%

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14
Q

what are some precautions of CHO loading

A

want to realize that for every ram of CHO, it retains 3-4 g of water, so you feel bloated and weighted down. and you want to make sure you eat low fiber, low residue foods too.

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15
Q

why do you want to eat the day of the event

A

avoid hunger during event, provide fuel, hydrate, top off the glycogen stores, and minimize GI distress (so each low fiber and low residue foods)

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16
Q

eating during the event perks

A

preventing substrate fatigue

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17
Q

when eating during an event, how much do you want to consume

A

30-90g per hour, depending on activity, not on body weight

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18
Q

what is the limiting factor in availability of the CHO

A

the rate of absorption across the intestinal wall

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19
Q

which is faster to absorb, glucose or fructose

A

glucose (60g per hour) and fructose is only (30g per hour)

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20
Q

how long do you need to replenish glycogen stores

A

20-24 hours, because it restores at a rate of 5-7% per hour

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21
Q

what are the two stages of muscle glycogen synthesis

A

insulin independent, which is 30-60 minutes after the activity and then insulin dependent which is 1-2 to 48 hours after activity

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22
Q

what is the recommended intake of CHO after an event

A

1-1.5 g /kg BW (1.2 is optimal)

this is repeated every 15-20 minutes for 4-6 hours, or until your goals is achieved

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23
Q

what is the RDA for resistance training athletes of CHO and PRO

A

CHO 5-6 g/kg BW

PRO 1.4-1.7 g/kg BW

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24
Q

what is the purpose for a pre exercise meal consumed within an hour of a resistance event?

A

hydration, top off glycogen stores, decrease hunger and balance PRO consumption for those who have a high daily intake

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25
Q

What are the effects of hypo hydration

A

increases cortisol, the stress hormone which will decrease muscle growth, increases NE, declines in strength (2%), power (3%) and muscle endurance (10%), restlessness and anxiety. also, delayed recovery

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26
Q

what are the primary energy substrates used during resistance training

A

muscle glycogen and blood glucose

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27
Q

TF: consuming CHO immediately before RT can help decrease muscle fatigue

A

TRUE

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28
Q

TF: time to exhaust and force output do not improve when consuming CHO immediately before RT

A

false, they do improve

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29
Q

why should we eat PRO before RT

A

to promote protein synthesis, same applies to eating after the event too

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30
Q

what substrate contributes to a significant amount of energy during RT

A

glycogen

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31
Q

how much muscle glycogen stores can be depleted with one set of curls versus 3 sets

A

13% and 45%

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32
Q

why would we eat CHO after a RT

A

replenish glycogen stores, recovery and decrease muscle breakdown

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33
Q

during the first ___ minutes after the training program, muscles will rapidly absorb CHO resulting in the rapid re-synthesis of glycogen

A

45 minutes

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34
Q

what must an athlete do if they have a second training event occurring later in the day

A

consume CHO quickly

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35
Q

what happens to muscle protein synthesis during RT? why is it important to consume PRO before during and after?

A

it is suppressed, and the muscles are in a catabolic state. important to enhance muscle PRO synthesis

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36
Q

what is the range of muscle PRO breakdown?

A

31-51%

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37
Q

what types of PRO do you want to consume after the RT. examples?

A 
high in leucine (re-synthesis in muscles)
digested quickly
must have 9 EAA 
-whey is a fast PRO
-soy is moderate
-Casein is slow 
-Milk is more rapid then soy
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38
Q

TF: RT can increase muscle sensitivity to AA for up to 24 hours after activity

A

false, 48

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39
Q

younger adults should eat… of PRO per meal

A

.25-.3g/kg BW or 30 g high PRO with 2-3 g or leucine per meal

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40
Q

older adults should eat… of PRO per meal

A

30-40g Pro with 3-4 g leucine per meal

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41
Q

who has slower muscle synthesis adults or children

A

adults, this is why they must consume more PRO

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42
Q

what is the anabolic window for protein consumption in a trained athlete, untrained and non-athlete

A

1 hour, 3 hours, and up to 48 hours.

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43
Q

what are the energy substrates used while resting, short exercise and long exercise?

A

resting, 50% CHO, 50% fat
short: more CHO
Long: CHO and Fat

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44
Q

what is the primary substrate for the muscles and brain

A

CHO

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45
Q

how is extra glucose stored

A

glycogen in the liver and muscles

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46
Q

approximately how much CHO is store in the body

A

2500 kcal

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47
Q

when you have full CHO storage, how much activity can you do

A

a full day of light activity

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48
Q

approximately how much fat is stored in the body

A

70000kcal

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49
Q

fat is the energy substrate for

A

prolong, les intenses exercise

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50
Q

is fat fast or slow ATP production? why is this?

A

slow. must be broken down into FFA and glycerol

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51
Q

which is used to make ATP, FFA or glycerol

A

FFA

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52
Q

where is the most CHO stored

A

muscle glycogen

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53
Q

where is the most fat stored. why is this important

A

subcutaneous and visceral, this is why fat is a slower store of energy, because we need to pull it out from stores.

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54
Q

what is the energy substrate during starvation

A

protein

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55
Q

what is it called when protein is converted into glucose

A

gluconeogenesis

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56
Q

what is it called when protein is converted into FFAs

A

lipogenesis

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57
Q

protein can provide ___ % of the total energy needed during prolonged exercise. this leads to the release of ___ which causes….

A

3-18%

nitrogen, rapid onset of fatigue

58
Q

what is the mass action effect on substrate availability

A

the availability determines the metabolic rate. If there is more of one, then there will be higher pathway activity, and if there is excess of one, then the cells will rely on that energy substrate more than others.

59
Q

energy is released at a controlled rate depending on the ___ activity

A

enzyme

60
Q

what do enzymes facilitate

A

breakdown of substrates. increases the speed of breakdown, more enzyme activity, more product.

61
Q

what do enzymes do to the activation energy of a reaction

A

lowers the activation energy

62
Q

describe what an enzyme does

A

it lowers the activation energy for a chemical reaction to occur, meaning that the time to react is shorter, and you need less energy to get is going.

63
Q

what assists enzymes and where are they found

A

co-enzymes, and found in vitamins.

64
Q

two definitions of fatigue

A
  1. decrements in muscle performance with the continued effort and the feeling of tiredness
  2. inability to maintain the power output to continue at the given intensity.
65
Q

what reverses fatigue

A

rest

66
Q

what are the four major causes of fatigue

A

inadequate energy delivery or metabolism, accumulation of by-products, failure of muscle contraction mechanism, and altered neural control of contractions.

67
Q

fatigue depends on what factors?

A

type and intensity of exercise, muscle fiber type and training status and diet

68
Q

how does PCr (phosphocreatine) coincide with fatigue

A

its used for short term, high intensity efforts and depletes quicker than ATP

69
Q

how can you differ PCr depletion

A

pacing, to lengthen the time of exercise

70
Q

what can Creatine monohydrate supplementation do

A

reduce fatigue and speed up recovery

71
Q

can glycogen depletion lead to fatigue

A

yes.

72
Q

is the rate of glycogen depletion related to fatigue

A

no, its just the loss. not dependent on the rate.

73
Q

does glycogen deplete more quickly with higher or lower levels of intensity

A

higher

74
Q

where is glycogen depletion quicker, the beginning or later stages of exercise

A

beginning, first few minutes

75
Q

as glycogen stores deplete, exercise…

A

increases

76
Q

hat types of fibers deplete first

A

the one recruited most frequently

77
Q

in what order are fibers recruited,

A 
Type 1 (light to mod activity)
Type 2a (mod to high)
Type 2x (max intensity)
78
Q

muscle glycogen depletion + _____ = fatigue

A

hypoglycemia

79
Q

how does terrain affect muscle glycogen depletion

A

terrain, uphill vs downhill and elevation .

80
Q

if there is not enough glycogen, what happens to NADH… and so forth

A

decreased NADH, decreased Krebs and ETC. so its hard to oxidize FFA for energy

81
Q

when there is glycogen depletion, what happens to FFA metabolism. why may this not be good enough

A

it will increase, but I is a slow process so it may not be able to supply sufficient ATP

82
Q

how doe Pi contribute to fatigue

A

from the rapid breakdown of PCr and ATP, this can impair the contractile property of muscle and Ca released from the SR

83
Q

what happens to fatigue with heat

A

there is a higher temp, so the CHO is used at a higher rate, and glycogen is used faster

84
Q

what happens when you have lactate and H+ ions

A

the free floating H+ ions can cause a decrease in pH and acidosis

85
Q

at what temperatures is time to fatigue the shortest and the longest

A

longest: 11 C (52 F)
shortest: 31 C (88 F)

86
Q

TF muscle pre-cooling prolonges exercise

A

true

87
Q

the higher the humidity, the ___ you fatigue

A

faster

88
Q

at a pH less then ____, ATP synthesis is inhibited

A

6.9

89
Q

pH of 6.4 and below there is no further….

A

glycogen breakdown

90
Q

during a sprint, what happens to pH

A

it drops quickly, then it takes a while to restore.

91
Q

fatigue may interact with the NM junction, how?

A

decreased ACh, or too much, meaning it can’t relax, and cannot get a smooth contraction. also, increased stimulus threshold, or altered membrane potential.

92
Q

fatigue can inhibit the release of what from the SR

A

Ca, so contraction cannot occur

93
Q

can the stress of exhaustive exercise cause fatigue

A

yes, unconscious or conscious, there is a decrease of activation, may not want to endure pain, discomfort could be a warning sign.

94
Q

how do athletes overcome fatigue

A

pacing. train to keep going.

95
Q

TF water is an essential nutrient

A

true

96
Q

what are the homeostatic functions of water (6)

A

optimal health, biochemical reactions, maintain blood volume, transport nutrients, remove waste products, and regulate body temperature

97
Q

in what ways do we normally lose water

A

respiratory loss, perspiration, urine, GI tract, and fecal matter

98
Q

in what ways do we have excessive weight loss

A

illness, like fever vomit and diarrhea, trauma, burns, heat exposure. EXERCISE

99
Q

how much water should women and men consume per day

A
  1. 7 L for women (91oz, 11.4 cups)

3. 7 L men (125 oz, 15.6 cups)

100
Q

difference between dehydration and hypo hydration

A

dehydrated, you are losing body water, and hypo is when it is uncompensated.

101
Q

what are symptoms of hypo and dehydration

A

thirst, dry mouth, dry and cool skin, headache, cramps, low urine, and dark urine.

102
Q

what are S and S of sever hypo?

A

increased body temp, decreased BP, decreased sweating, fast HR, dizzy, irritable, confusion, lack of urine, sunken eyes, dry wrinkly skin, reduced SV and CO, reduced flow to muscles, cramping, rhabdomyolysis, and unconsciousness, shock. STROKE OR DEATH

103
Q

what puts you at risk for hypo

A

environment, hot humid
clothing and equipment, and whether you are used to the heat
exercise duration and intensity, and body size.

104
Q

what are risks for children, with hydration

A

lower sweat rate, higher skin temps, need more time to acclimate to high temps, do not drink enough

105
Q

what is one factor that benefits children

A

low sodium lost in sweat, so helps with fluid retention

106
Q

what are risks for older adults with hypo hydration

A

less sensitive to thirst mechanism, kidney functions hinge, and low water conservation, medication, and may have limited access to fluids.

107
Q

what is hyper hydration S and S

A

confusion, inattentiveness, blurred vision, muscle cramps and twitching, poor coordination, nausea and vommitting, rapid breathing weak and acute weight gain.

108
Q

when can hyponatremia happen

A

during or after an event, up to 24 hours.

109
Q

what can happen when you have high water intake, and not enough electrolytes

A

hyponatremia

110
Q

S and S of hyponatremia

A

core body temp under 104, nausea vomiting, swelling in hands and feet, lower blood sodium levels, confusion, lethargy, altered consciousness, apathy, pulmonary edema and cerebral edema, seizures, rhabdo, and coma

111
Q

what can the following percentages of water loss do to the body
1-3
4
6-10

A

1-3: increased body temp and affect performance
4: reduce blood flow to muscles
6-10: decrease CO, sweat and blood flow

112
Q

what are ways to assess hydration (6)

A 
plasma/urine osmolarity 
urine specific gravity test
sweat patches on skin 
bioelectrical impedance analysis 
body weight pre and post workout 
urine color, BIGGIE
113
Q

hydration recommendations before exercise

A

4 hours before, slowly drink enough to urinate 5-7ml/kg BW to give you enough time to pee it out

114
Q

what are the perks of sodium through sports drinks or table salt

A

retain more of the fluid you consume

115
Q

SWEAT: the average person loses ___ L per hour through insensible perspiration while sedentary. During training___

A
  1. 3 L

0. 3-1.4L

116
Q

most athletes can maintain adequate hydration by consuming _____ L per hour of fluid

A

0.4-0.8L

117
Q

what kinds of drinks should an athlete who sweats a lot consume

A

sodium drinks

118
Q

what is a good about of CHO to have in your drinks

A

6-8%, anything more will result in delayed gastric emptying.

119
Q

for kids what is the recommended NaCl concentration/pint water, and how much should an 88lbs vs a 132 lbs drink every 20 min DURING EXErCIES

A

1g/2pints

5 and 9 oz.

120
Q

how much sodium, potassium and CHO should an adult drink during exercise

A

460-690mg sodium/L
2-5mEq of potassium
5-10% CHO

121
Q

how much should athletes drink after activity

A

125-150% fluid deficit, or 20-24 oz/pound of BW lost

122
Q

what is not enough sodium is consumed in your beverage after exercise

A

increased urine output

123
Q

what happens to VO2max with aerobic training

A

it increases, your exercise capacity will increase

124
Q

what happens to lactate threshold with training

A

your threshold will increase, meaning you can exercise longer, and increase the time before you reach the threshold

125
Q

what happens to exercise economy with aerobic training

A

it increases. (same as VO2max and lactate threshold)

126
Q

what are factors that can affect exercise economy

A

form technique, environment, topography of running, boo mechanical factors, like leaning forward is efficient. neurophysiological changes and humeral factors too.

127
Q

what happens to CO, SV and fiber capillary density with aerobic training

A

increases across the board

128
Q

increases in parasympathetic tone leads to what changes in resting and submax HR

A

this will decrease the HR

129
Q

what are some respiratory adaptations to aerobic training

A

increased tidal volume and breathing frequency

130
Q

efficiency is ___ and fatigue in contractile mechanism is ___ with aerobic training

A

increased, and delayed

131
Q

what happens to muscles with aerobic training

A

increase mitochondria and function, allows them to perform the same level of intensity with ease.

132
Q

what are the changes to bones, tendons, ligaments and cartilage with aerobic training

A

they are all stronger, proportional to the level of activity

133
Q

what are the endocrine adaptations to aerobic training

A

increased hormonal circulation, augmented hormonal release with exercise and blunted responses in submax exercise. more testosterone and growth hormone, and more insulin, wth leads to improved blood glucose

134
Q

TF: aerobic training leads to an increase in maximal oxygen uptake and an increase in max CO

A

true

135
Q

Summarize the adaptations of aerobic training

A 
max o2 uptake increased
increased running economy
increased respiratory capacity 
increased mitochondria and capillary density 
improved enzyme functioning 
reduced fat
lower blood lactate concentration
136
Q

what is the body response to altitude

A

lower pressure, less O2 available, so the HR and RR will increase, then after 10-14 days, you get and increased RBC concentration to increase O2 carrying capacity.

137
Q

how does smoking affect training

A

increased airway resistance, so there is CO binding to the hemoglobin (because it cannot perfuse well, and cannot clear debris)

138
Q

how does genetics affect training

A

the upper limit of their genetic potential will dictate the magnitude of adaptations

139
Q

maximal aerobic power increases or decreases with age in adults?

A

decreases

140
Q

aerobic power values of women range from ___ to ___ of the value of men

A

73-85%

141
Q

is the general physiological response similar in men and women

A

yes

Health Promotion and Fitness Management (17 decks)

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