Brainscape's Knowledge GenomeTM

Browse over 1 million classes created by top students, professors, publishers, and experts.


See full index

Exercise Physiology > Exam 4 > Flashcards

Exam 4 Flashcards

1
Q

5 goals of optimal training diet

A
  1. ) provide caloric and nutrient requirements
  2. ) promote good health
  3. ) achieve and maintain optimal body composition and weight
  4. ) promote recovery
  5. ) tests body’s response to competition fuels and fluids (testing the diet’s affect)
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
2
Q

talk about the balanced diet of the 3 major food groups for a sedentary person

A

light in protein, moderate fats, and heavy in carb

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
3
Q

the caloric needs of an individual is based on what 3 things

A

gender, age, activity level

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
4
Q

how does caloric recommendations vary by age

A

goes up for awhile and then goes down as we get older (spikes between ages 16 and 25)

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
5
Q

what is the general shift for a balanced diet for an active person?

A

more carbs and protein, less fat. incr water

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
6
Q

________becomes more important as the intensity of activity increases

A

glycogen

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
7
Q

how long does it take muscle glycogen to be depleted at near maximal activity

A

30 minutes

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
8
Q

why is having more carbs important as someone becomes more active (3 things)

A
  1. ) glycogen becomes more important as a fuel as exercise intensity increases
  2. ) body can only store a limited amount of carbs
  3. ) fat metabolism is linked to carb metabolism (having more carbs allows us to use fats better)
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
9
Q

what is a low glycemic index

A

less than 55

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
10
Q

what is a medium glycemic index

A

between 55 and 69

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
11
Q

what is a high glycemic index

A

anything over 70

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
12
Q

what does a glycemic index measure

A

the amount of incr in glucose in the blood

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
13
Q

what does glycemic index depend on

A

how fast a food is digested and absorbed

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
14
Q

what types of things have a lot of carbs (high on the glycemic index)

A

snacks (highest), startch, some fruits (like dates and watermelon)

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
15
Q

what are 2 things that are low on the glycemic index

A

vegetables and dairy

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
16
Q

do trained people have a higher or lower glycemic response

A

lower (this means they can process carbs quicker than untrained people)

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
17
Q

Glycemic Load=

A

serving size x glycemic index/100

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
18
Q

4 factors that control for glycogen resynthesis

A
  1. ) severity of depletion
  2. ) extent of muscle trauma
  3. ) amount of dietary carbs
  4. ) blood lactate concentrations
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
19
Q

does more muscle trauma incr or decr glycogen resynthesis

A

decr

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
20
Q

does glycogen resynthesize after longer term submaximal or short term high intensity

A

short term high intensity

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
21
Q

what percentage of glycogen is resynthesized per hour

A

5-6%

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
22
Q

how long does it take for glycogen to resynthesize?

A

17-20 hours

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
23
Q

how much carbs a day will stop glycogen resynthesis

A

500-600g

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
24
Q

consuming carbs less than 4 hours post exercise (in terms of glycogen resynthesis)

A

non-insulin dependent

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
25
Q

consuming carbs greater than 4 hours post exercise (in terms of glycogen resynthesis)

A

insulin dependent

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
26
Q

how often should you load carbs after a workout

A

get carbs immediately after workout and keep loading every 15-60 min until you can get a larger meal

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
27
Q

how much carbs should you consume per hour after a workout (based on body weight)

A

1.2g/kg of body weight per hour of carbs for 50-100g of carbs

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
28
Q

how much carbs do you want to consume for the “large meal”

A

150-200g and maintain for 4-6 hours

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
29
Q

when do you want high glycemic foods?

A

post exercise

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
30
Q

why do adding amino acids to the diet incr the resynthesis of glycogen

A

by boosting the insulin response

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
31
Q

how does insulin response affect glycogen resynthesis

A

insulin response stimulates an enzyme (boosts enzyme activity) which incr glycogen resynthesis

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
32
Q

why is incr carbs right before an event bad? (when you haven’t do so before)

A

bc it will incr free fatty acids and cholesterol

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
33
Q

why shouldn’t you eat sports bars before a workout?

A

bc ususally high in fat and fats take longer to digest

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
34
Q

looks for sports bars that contain less than ______g amount of fat if you are going to consume before a workout

A

4g

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
35
Q

how much protein do you want in a sports bar

A

8-10g

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
36
Q

you want less than _______g amount of fiber in a sports bar

A

5g

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
37
Q

how much water should you consume with a sports bar

A

450-750mL

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
38
Q

how much water should you consume with a sports gel

A

4-8oz/every oz of sports gel

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
39
Q

eating protein within _________ can be linked to incr in muscle mass

A

1 hours

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
40
Q

why is protein good for those who are first starting an endurance training program (2 reasons)

A

bc a side effect of starting a new endurance training program is sports training anemia which is a decr in RBC count and hemoglobin in the blood.

RBCs are also destroyed by trauma of running bc of strike hemolysis

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
41
Q

why goes sports training anemia happen

A

bc the RBCs/hemoglobin are being used to produce myoglobin and mitochondria. by taking the RBCs to make other things, they are not able to carry oxygen

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
42
Q

what is strike hemolysis

A

when RBCs are being destroyed by trauma of running

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
43
Q

what rebuilds RBCs

A

protein

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
44
Q

what type of intensity and duration uses amino acids as fuels

A

high intensity and long distance training uses amino acids

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
45
Q

why do you need more protein in the cold?

A

bc you need more energy to keep warm when it is cold

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
46
Q

do women or men use more protien

A

women

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
47
Q

why do women use more protein than men

A

bc they have to build up the lining of their uterus during the mid luteal phase which requires more energy

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
48
Q

do aerobic or resistance things require more protein

A

aerobic

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
49
Q

do children or adults need more protein

A

children bc building muscles/bones

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
50
Q

should endurance athletes go after protein specifically or just incr calorie intake in general

A

incr caloric intake in general

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
51
Q

should kids incr caloric intake in general or specifically intake more protein

A

specifically intake more protein bc don’t want to incr body weight and body fat

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
52
Q

extra protein need for old people can be offset with what

A

resistance training

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
53
Q

list the amount of protein needed by the four groups. three old and middle age

A
  1. ) old endurance
  2. ) old sedentary
  3. ) old resistance
  4. ) middle aged
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
54
Q

2 things to look for in protein supplements and WHY?

A
  1. ) Whey: broken down easily and gets into bloodstream easily
  2. ) K scene: moderately prolonged release so maintains the amount of amino acids for awhile
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
55
Q

when can there be concern to having too much protein?

A

if someone as liver or kidney issues

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
56
Q

why can having too much protein in an elderly person be an issue

A

bc they often have liver or kidney issues and too much protein can be harmful with that

57
Q

do carbs, fats, or protein require more water

A

protein require more water

58
Q

why do proteins require more water to digest

A

bc the waste product of amino acids is nitrogen and they have to be eliminated via pee so having more water is good for that

59
Q

incr protein for sedentary people can cause what?

A

calcium loss

60
Q

what is the primary fuel for moderate to low intensity

A

fat

61
Q

endurance training does what to type of fuel used by the body

A

use more fats, so have more carbs left for “fight or flight” stuff

62
Q

what does the ability to use fats a higher levels of absolute work intensity mean

A

delaying fatigue. fats do not cause lactic acid build up like carbs do (the fatty acids do not cause lactic acid build up)

63
Q

why is LDL “bad cholesterol?”

A

bc the carrier molecule is packed full of cholesterol bc they body is not using it.

64
Q

statin is a what?

A

cholesterol reducing drug

65
Q

total cholesterol over what is starting to get high

A

over 80

66
Q

does LDL or HDL have more cholesterol on it

A

LDL has more cholesterol on it

67
Q

fat less than _____% can lead to issues

A

20%

68
Q

linked with LDL, animal fats, solid at room temp

A

saturated fats

69
Q

fats that are neutral in causing CV problems

A

monounsaturated fats

70
Q

fats that reduce cardiovascular problems

A

polyunsaturated fats

71
Q

never want more than ____% of our diet consisting of saturated fast

A

10%

72
Q

omega 3 and 6 are both what types of fat

A

polyunsaturated fats

73
Q

what is the function of vitamins

A

to act as enzyme cofactors for our body (helping the catalysts for things to happen in our body)

74
Q

4 roles of vitamins:

A
  1. ) growth
  2. ) development of a uterus
  3. ) metabolic processes
  4. ) energy transformations (switching from one fuel to another)
75
Q

What do B complex vitamins do

A

involved with energy production and tissue repair/synthesis in uterus

76
Q

when might a supplement be better than natural vitamin

A

when you are pregnant

77
Q

what vitamin would give you an energy boost

A

vitamin b

78
Q

carb metabolism

A

B1 (thiamin)

79
Q

amino acid metabolism and breakdown of glycogen to glucose

A

B6

80
Q

hydrogen carrier in FAD and NAD

A

B2 (riboflavin)

81
Q

production of RBCs and protein synthesis

A

B12

82
Q

what does vitamin C do?

A

formation of connective tissues and maintenance of blood vessels

83
Q

what does vitamin E do?

A

influences flow of electrons in mitochondria

84
Q

what vitamins do we need more in the hot

A

B and C (mostly B2 and B6)

85
Q

what vitamin do we need more in high altitude

A

vitamin e

86
Q

do fat or water soluble vitamins pose a bigger threat to health (note: both can cause threat to health)

A

fat soluble

87
Q

what are the 7 macrominerals

A
  1. ) calcium
  2. .) phosphorous
  3. ) potassium
  4. ) Chloride
  5. ) sodium
  6. ) sulfur
  7. ) magnesium
88
Q

mineral important with bone health

A

calcium

89
Q

mineral important with oxygen uptake and energy production

A

magnesium

90
Q

what does phosphorous do?

A

may delay the onset of anaerobic metabolism. helps us get from CP to glycolysis faster.

91
Q

what do the electrolyes (calcium, postassium, and sodium do)

A

helps lead to muscle contraction

92
Q

mineral that helps with cartilage growth

A

sulfur

93
Q

a mineral that can help prevent osteoporosis from occurring at a young age

A

sulfur

94
Q

what is the role of zinc in exercise?

A

repair of muscle tissue and energy production and helps our immune system

95
Q

zinc promotes _______ replication and zinc retards _______replication

A

bacterial, viral

96
Q

are low doses or high doses of zinc better

A

low doses (30mg 5x a day). body does not like high doses of zinc

97
Q

what does chromium do?

A

it is a cofactor in carb/lipid metabolism. role in energy production

98
Q

what does sselenium do

A

it gets rid of the free radicals bc it is an antioxidant.

99
Q

why is iron a trace mineral?

A

bc we can recycle it

100
Q

name 2 siutations when having more iron would be helpful

A
  1. ) when first starting an exercise program (bc of EIA)

2. ) women during blood losing phase of menstrual cycle.

101
Q

coppers role during exercise

A

NONE

102
Q

what is the purpose of carb loading

A

to store more glycogen in the muscle which will prevent fatigue

103
Q

describe the classic technique of carb loading

A

7 days before comp: work hard to deplete glycogen stores with normal diet

4-6 days before comp train hard with no carbs

1-3 days before comp rest while eating only carbs

104
Q

problem with the classic technique of carb loading

A

high fat loading or too much protein consumption which caused digestion issues

105
Q

describe modified technique

A

7 day technique but tapered intensity down before competition

diet start with not less than 50% carbs and then increase to 70% carbs.

no carb depletion stage here

106
Q

describe the short technique

A

day before. do a normal workout 2 days before competition and then eat 10g/kg of high glycemic index carbs for the next 24 hours. close to the other techniques but not exactly the same

107
Q

does adding fat plus carb loading help

A

NO

108
Q

what is the most important thing for a pre-event meal

A

timing

109
Q

why shouldn’t you fast overnight before competition?

A

bc it reduces the amount of glycogen in the liver.

110
Q

how long does it take carbs to be digested

A

4 hours

111
Q

how many hours before competition do you want to eat carbs

A

4-6 hours

112
Q

do you want or low GI carbs before comp?

A

mixture of both.

113
Q

how many calories should a meal before competition be

A

200-500 cal

114
Q

how many g or low glycemic index carbs should be in the pre competition meal

A

50-100g of low glycemic index carbs

115
Q

how many carbs should be consumed during one hour of exercise??

A

30-90g/hour

116
Q

what are the optimal type of carbs to be consumed during exercise

A

liquids! with 6-8% of their volume being carbs

117
Q

aim for less than ___% of body weight to be lost during exercise

A

2%

118
Q

what are the two stages of a urine test for testing for banned substances

A
  1. ) screening

2. ) confirmation

119
Q

how is screening done

A

thru mixing a sample with reagants and seeing if it changes color

120
Q

how is confirmation done

A

thru mass spectrometry

121
Q

what are some reasons why anabolic steroids were given to people

A

to help those with an androgen difficiency, to treat those with HIV, breast cancer, or osteoporosis

122
Q

a synthetic form of testosterone

A

anabolic steriods

123
Q

describe the action of anabolic steroids

A

they bind to receptors in the muscle which incr the production of new proteins which incr muscle mass

124
Q

why is taking anabolic steroids an isssue

A

bc our body quits producing natural testosterone so we become less manly

125
Q

what is the stacking technique for anabolic steroids

A

using multiple sources

126
Q

what is the pyramiding technique for anabolic steroids

A

progressive incr in dosing. ex: over the course of 6-12 weeks, incr the dosing as high as 40x the recommended medical dosing, then tapering off before competition

127
Q

do anabolic steroids incr muscle mass

A

yes

128
Q

do anabolic steroids incr stenghth, power, or body comp

A

no

129
Q

what is peliosis hepatitis

A

localized bleeding within the liver from long term anabolic steroid use

130
Q

what are beta 2 androgenic factors and how to they help strength athletes

A

they help the responsiveness of androgenic receptors to the circulating levels of epinephrine and norepinephrine. they incr the responsiveness of the receptors which incr strength

131
Q

examples of beta 2 androgenic receptors

A

clenbuterol, metaproptnernol, albuterol

132
Q

what is the only beta 2 androgenic receptor that is shown to have any effect in increasing muscle power output

A

albuterol

133
Q

what beta 2 androgenic receptor drug is most commonly used but does nothing

A

salbutamol

134
Q

what does GH supplements do that is positive

A

incr in lean body mass (but no effect in strength or endurance)

135
Q

what are the negatives of using GH supplements

A

swollen feet/ankles, joint pain, carpel tunnel syndrome, and development of diabetes

136
Q

what causes acromegaly

A

too much GH

137
Q

why doesn’t DHEA always cause an incr in testosteron

A

bc DHEA gets converted to testosterone only when we need the testosterone

138
Q

do low or high doses of DHEA actually do something

A

high. low doses do nothing at all

Exercise Physiology (3 decks)

Brainscape helps you reach your goals faster, through stronger study habits.
© 2024 Bold Learning Solutions. Terms and Conditions