Exam 1 Week 2 Flashcards
Fats are primary used for intensity at… VO2max
10-35%
CHO are primarily used at intestines of … VO2max
50+%
Amino acids accounts for …. of total energy
2-5%
when might you use amino acids as a fuel source and why
when you are doing an ultra endurance event. you have already used the CHO and the fats.
what are the energy demands for the following activities
-recreational
-runners/cyclists
ultra endurance
- 500kcal
- 2000kcal
- 5000-10000kcal
why is substrate fatigue an issue
leads to the inability to produce ATP from any source, and can be presented with the proper diet
what is the AMDR for fats, of total energy intake
20-35%
How many fats should endurance athletes consume per body weight
1-2g/kg BW (higher range for longer duration activities)
TF: low fat diets can lead to less then optimal training adaptations was well as performance
true
what is the primary function of protein?
tissue repair and regeneration
how much protein should an endurance athlete consume per body weight
1.2-2g/kg BW (changes in range based on activity level)
what is CHO loading
enhancing glycogen stores in the muscle before an event, best when starting 24 hours before event to right unto 90 minutes.
with CHO loading, how much can your performance improve
2-3%
what are some precautions of CHO loading
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.
why do you want to eat the day of the event
avoid hunger during event, provide fuel, hydrate, top off the glycogen stores, and minimize GI distress (so each low fiber and low residue foods)
eating during the event perks
preventing substrate fatigue
when eating during an event, how much do you want to consume
30-90g per hour, depending on activity, not on body weight
what is the limiting factor in availability of the CHO
the rate of absorption across the intestinal wall
which is faster to absorb, glucose or fructose
glucose (60g per hour) and fructose is only (30g per hour)
how long do you need to replenish glycogen stores
20-24 hours, because it restores at a rate of 5-7% per hour
what are the two stages of muscle glycogen synthesis
insulin independent, which is 30-60 minutes after the activity and then insulin dependent which is 1-2 to 48 hours after activity
what is the recommended intake of CHO after an event
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
what is the RDA for resistance training athletes of CHO and PRO
CHO 5-6 g/kg BW
PRO 1.4-1.7 g/kg BW
what is the purpose for a pre exercise meal consumed within an hour of a resistance event?
hydration, top off glycogen stores, decrease hunger and balance PRO consumption for those who have a high daily intake
What are the effects of hypo hydration
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
what are the primary energy substrates used during resistance training
muscle glycogen and blood glucose
TF: consuming CHO immediately before RT can help decrease muscle fatigue
TRUE
TF: time to exhaust and force output do not improve when consuming CHO immediately before RT
false, they do improve
why should we eat PRO before RT
to promote protein synthesis, same applies to eating after the event too
what substrate contributes to a significant amount of energy during RT
glycogen
how much muscle glycogen stores can be depleted with one set of curls versus 3 sets
13% and 45%
why would we eat CHO after a RT
replenish glycogen stores, recovery and decrease muscle breakdown
during the first ___ minutes after the training program, muscles will rapidly absorb CHO resulting in the rapid re-synthesis of glycogen
45 minutes
what must an athlete do if they have a second training event occurring later in the day
consume CHO quickly
what happens to muscle protein synthesis during RT? why is it important to consume PRO before during and after?
it is suppressed, and the muscles are in a catabolic state. important to enhance muscle PRO synthesis
what is the range of muscle PRO breakdown?
31-51%
what types of PRO do you want to consume after the RT. examples?
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
TF: RT can increase muscle sensitivity to AA for up to 24 hours after activity
false, 48
younger adults should eat… of PRO per meal
.25-.3g/kg BW or 30 g high PRO with 2-3 g or leucine per meal
older adults should eat… of PRO per meal
30-40g Pro with 3-4 g leucine per meal
who has slower muscle synthesis adults or children
adults, this is why they must consume more PRO
what is the anabolic window for protein consumption in a trained athlete, untrained and non-athlete
1 hour, 3 hours, and up to 48 hours.
what are the energy substrates used while resting, short exercise and long exercise?
resting, 50% CHO, 50% fat
short: more CHO
Long: CHO and Fat
what is the primary substrate for the muscles and brain
CHO
how is extra glucose stored
glycogen in the liver and muscles
approximately how much CHO is store in the body
2500 kcal
when you have full CHO storage, how much activity can you do
a full day of light activity
approximately how much fat is stored in the body
70000kcal
fat is the energy substrate for
prolong, les intenses exercise
is fat fast or slow ATP production? why is this?
slow. must be broken down into FFA and glycerol
which is used to make ATP, FFA or glycerol
FFA
where is the most CHO stored
muscle glycogen
where is the most fat stored. why is this important
subcutaneous and visceral, this is why fat is a slower store of energy, because we need to pull it out from stores.
what is the energy substrate during starvation
protein
what is it called when protein is converted into glucose
gluconeogenesis
what is it called when protein is converted into FFAs
lipogenesis
protein can provide ___ % of the total energy needed during prolonged exercise. this leads to the release of ___ which causes….
3-18%
nitrogen, rapid onset of fatigue
what is the mass action effect on substrate availability
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.
energy is released at a controlled rate depending on the ___ activity
enzyme
what do enzymes facilitate
breakdown of substrates. increases the speed of breakdown, more enzyme activity, more product.
what do enzymes do to the activation energy of a reaction
lowers the activation energy
describe what an enzyme does
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.
what assists enzymes and where are they found
co-enzymes, and found in vitamins.
two definitions of fatigue
- decrements in muscle performance with the continued effort and the feeling of tiredness
- inability to maintain the power output to continue at the given intensity.
what reverses fatigue
rest
what are the four major causes of fatigue
inadequate energy delivery or metabolism, accumulation of by-products, failure of muscle contraction mechanism, and altered neural control of contractions.
fatigue depends on what factors?
type and intensity of exercise, muscle fiber type and training status and diet
how does PCr (phosphocreatine) coincide with fatigue
its used for short term, high intensity efforts and depletes quicker than ATP
how can you differ PCr depletion
pacing, to lengthen the time of exercise
what can Creatine monohydrate supplementation do
reduce fatigue and speed up recovery
can glycogen depletion lead to fatigue
yes.
is the rate of glycogen depletion related to fatigue
no, its just the loss. not dependent on the rate.
does glycogen deplete more quickly with higher or lower levels of intensity
higher
where is glycogen depletion quicker, the beginning or later stages of exercise
beginning, first few minutes
as glycogen stores deplete, exercise…
increases
hat types of fibers deplete first
the one recruited most frequently
in what order are fibers recruited,
Type 1 (light to mod activity) Type 2a (mod to high) Type 2x (max intensity)
muscle glycogen depletion + _____ = fatigue
hypoglycemia
how does terrain affect muscle glycogen depletion
terrain, uphill vs downhill and elevation .
if there is not enough glycogen, what happens to NADH… and so forth
decreased NADH, decreased Krebs and ETC. so its hard to oxidize FFA for energy
when there is glycogen depletion, what happens to FFA metabolism. why may this not be good enough
it will increase, but I is a slow process so it may not be able to supply sufficient ATP
how doe Pi contribute to fatigue
from the rapid breakdown of PCr and ATP, this can impair the contractile property of muscle and Ca released from the SR
what happens to fatigue with heat
there is a higher temp, so the CHO is used at a higher rate, and glycogen is used faster
what happens when you have lactate and H+ ions
the free floating H+ ions can cause a decrease in pH and acidosis
at what temperatures is time to fatigue the shortest and the longest
longest: 11 C (52 F)
shortest: 31 C (88 F)
TF muscle pre-cooling prolonges exercise
true
the higher the humidity, the ___ you fatigue
faster
at a pH less then ____, ATP synthesis is inhibited
6.9
pH of 6.4 and below there is no further….
glycogen breakdown
during a sprint, what happens to pH
it drops quickly, then it takes a while to restore.
fatigue may interact with the NM junction, how?
decreased ACh, or too much, meaning it can’t relax, and cannot get a smooth contraction. also, increased stimulus threshold, or altered membrane potential.
fatigue can inhibit the release of what from the SR
Ca, so contraction cannot occur
can the stress of exhaustive exercise cause fatigue
yes, unconscious or conscious, there is a decrease of activation, may not want to endure pain, discomfort could be a warning sign.
how do athletes overcome fatigue
pacing. train to keep going.
TF water is an essential nutrient
true
what are the homeostatic functions of water (6)
optimal health, biochemical reactions, maintain blood volume, transport nutrients, remove waste products, and regulate body temperature
in what ways do we normally lose water
respiratory loss, perspiration, urine, GI tract, and fecal matter
in what ways do we have excessive weight loss
illness, like fever vomit and diarrhea, trauma, burns, heat exposure. EXERCISE
how much water should women and men consume per day
- 7 L for women (91oz, 11.4 cups)
3. 7 L men (125 oz, 15.6 cups)
difference between dehydration and hypo hydration
dehydrated, you are losing body water, and hypo is when it is uncompensated.
what are symptoms of hypo and dehydration
thirst, dry mouth, dry and cool skin, headache, cramps, low urine, and dark urine.
what are S and S of sever hypo?
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
what puts you at risk for hypo
environment, hot humid
clothing and equipment, and whether you are used to the heat
exercise duration and intensity, and body size.
what are risks for children, with hydration
lower sweat rate, higher skin temps, need more time to acclimate to high temps, do not drink enough
what is one factor that benefits children
low sodium lost in sweat, so helps with fluid retention
what are risks for older adults with hypo hydration
less sensitive to thirst mechanism, kidney functions hinge, and low water conservation, medication, and may have limited access to fluids.
what is hyper hydration S and S
confusion, inattentiveness, blurred vision, muscle cramps and twitching, poor coordination, nausea and vommitting, rapid breathing weak and acute weight gain.
when can hyponatremia happen
during or after an event, up to 24 hours.
what can happen when you have high water intake, and not enough electrolytes
hyponatremia
S and S of hyponatremia
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
what can the following percentages of water loss do to the body
1-3
4
6-10
1-3: increased body temp and affect performance
4: reduce blood flow to muscles
6-10: decrease CO, sweat and blood flow
what are ways to assess hydration (6)
plasma/urine osmolarity urine specific gravity test sweat patches on skin bioelectrical impedance analysis body weight pre and post workout urine color, BIGGIE
hydration recommendations before exercise
4 hours before, slowly drink enough to urinate 5-7ml/kg BW to give you enough time to pee it out
what are the perks of sodium through sports drinks or table salt
retain more of the fluid you consume
SWEAT: the average person loses ___ L per hour through insensible perspiration while sedentary. During training___
- 3 L
0. 3-1.4L
most athletes can maintain adequate hydration by consuming _____ L per hour of fluid
0.4-0.8L
what kinds of drinks should an athlete who sweats a lot consume
sodium drinks
what is a good about of CHO to have in your drinks
6-8%, anything more will result in delayed gastric emptying.
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
1g/2pints
5 and 9 oz.
how much sodium, potassium and CHO should an adult drink during exercise
460-690mg sodium/L
2-5mEq of potassium
5-10% CHO
how much should athletes drink after activity
125-150% fluid deficit, or 20-24 oz/pound of BW lost
what is not enough sodium is consumed in your beverage after exercise
increased urine output
what happens to VO2max with aerobic training
it increases, your exercise capacity will increase
what happens to lactate threshold with training
your threshold will increase, meaning you can exercise longer, and increase the time before you reach the threshold
what happens to exercise economy with aerobic training
it increases. (same as VO2max and lactate threshold)
what are factors that can affect exercise economy
form technique, environment, topography of running, boo mechanical factors, like leaning forward is efficient. neurophysiological changes and humeral factors too.
what happens to CO, SV and fiber capillary density with aerobic training
increases across the board
increases in parasympathetic tone leads to what changes in resting and submax HR
this will decrease the HR
what are some respiratory adaptations to aerobic training
increased tidal volume and breathing frequency
efficiency is ___ and fatigue in contractile mechanism is ___ with aerobic training
increased, and delayed
what happens to muscles with aerobic training
increase mitochondria and function, allows them to perform the same level of intensity with ease.
what are the changes to bones, tendons, ligaments and cartilage with aerobic training
they are all stronger, proportional to the level of activity
what are the endocrine adaptations to aerobic training
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
TF: aerobic training leads to an increase in maximal oxygen uptake and an increase in max CO
true
Summarize the adaptations of aerobic training
max o2 uptake increased increased running economy increased respiratory capacity increased mitochondria and capillary density improved enzyme functioning reduced fat lower blood lactate concentration
what is the body response to altitude
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.
how does smoking affect training
increased airway resistance, so there is CO binding to the hemoglobin (because it cannot perfuse well, and cannot clear debris)
how does genetics affect training
the upper limit of their genetic potential will dictate the magnitude of adaptations
maximal aerobic power increases or decreases with age in adults?
decreases
aerobic power values of women range from ___ to ___ of the value of men
73-85%
is the general physiological response similar in men and women
yes
