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HPEX 350 > Exam II > Flashcards

Exam II Flashcards

1
Q

What percentage of your VO2 do you reach during a wingate test? What percentage of your energy capacity do you achieve?

A

VO2: 70%

Energy Capacity: 20%

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2
Q

Crossover occurs at _______ minutes.

A

Three

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3
Q

The greater aerobic energy, the ______ max power output

A

Less

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4
Q

Which form of energy metabolism is the slowest?

A

Aerobic

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5
Q

Elite athletes use their immediate energy sources at about what time?

A

12 seconds

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6
Q

VO2 over ___%, carbs become our main fuel source

A

75%

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7
Q

What are our three forms of carbohydrate energy?

A

Muscle glycogen, liver glycogen, blood glucose

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8
Q

Liver glycogen can replenish what fuel source?

A

Blood glucose

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9
Q

One hour of strenuous exercise uses up what percent of liver glycogen?

A

55%

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10
Q

How long do we have to work to deplete liver glycogen sources?

A

2 hours

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11
Q

Which two carbohydrate energy sources are used quickest in exercise?

A

Muscle glycogen and blood glucose

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12
Q

What are hypoglycemic levels?

A

<45 mg of glucose

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13
Q

Hyperinsulinemia blunts what type of oxidation?

A

Long chain fatty acid

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14
Q

Hyperinsulinemia blunts the liberation of what from adipose tissue?

A

Free fatty acids

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15
Q

Hyperinsulinemia can cause a spike in what? And for how long?

A

Blood glucose spike

20-30 minutes

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16
Q

Hyperinsulinemia can inhibit what type of glucose release?

A

Hepatic glucose

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17
Q

Insulin rises with what?

A

Blood glucose

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18
Q

Hyperinsulinemia increases the use of what two energy sources?

A

Blood glucose and muscle glycogen

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19
Q

Liver glycogen plays a role in exercise within the first __ minutes.

A

10 minutes

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20
Q

We see an increase in these two things when the liver cannot keep up with blood glucose.

A

Serum FA and Plasma AA

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21
Q

We see this percentage of decrease in exercise when the liver cannot keep up with blood glucose.

A

50%

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22
Q

What is likely responsible for the slow rate of fat versus carbohydrate oxidation?

A

Beta oxidation, fatty acid activation, intracellular transport, mitochondrial transport

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23
Q

The training effect helps conserve this energy source.

A

Glycogen reserves

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24
Q

Training effect can make us use this fuel source more frequently

A

Fat

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25
Q

Training effect can allow us to improve our ability to oxidize what?

A

Pyruvate

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26
Q

Women have a greater reliance on ______ when ______ is constrained.

A

Lipolysis

Glycolysis

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27
Q

What two hormones may affect metabolic mixture indirectly via interactions with the catecholamines or directly by augmenting lipolysis and/or constraining glycoysis?

A

Estrogen and progesterone

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28
Q

Muscle triglycerides energy contribution is what?

A

15-35%

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29
Q

Training increases plasma levels of what?

A

Hormone Sensitive lipase

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30
Q

What four hormones activate hormone-sensitive lipase?

A

Epinephrine, Norepinephrine, Glucagon, Growth Hormone

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31
Q

Fat use is proportional to what?

A

Blood flow

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32
Q

What is our primary protein source that has a greater expenditure of energy?

A

Leucine, valine, isoleucine

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33
Q

_ kcal = _ Calorie = _ calories

A

1 kcal = 1 Calorie = 1000 calories

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34
Q

Heat of Combustion for Carbs, Lipids, and Proteins

A

Carbs: 4.2 kcals
Lipids: 9.4 kcals
Protein: 5.65 kcals

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35
Q

What two atoms must combine together to form urea deamination?

A

Nitrogen and hydrogen

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36
Q

The deamination of urea causes what percentage of energy loss?

A

19%

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37
Q

Nitrogen and hydrogen atoms combine together to forum what?

A

Urea

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38
Q

What are the Atwater fuel values for carbs, proteins, and lipids

A

Carbs and Proteins: 4 kcals

Lipids: 9 kcals

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39
Q

What is carbs coefficient of digestibility?

A

90-98%

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40
Q

What is lipids coefficient of digestibility?

A

90-95%

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41
Q

What is proteins coefficient of digestibility?

A

78-97%

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42
Q

What food source can lower the coefficient of digestibility?

A

Fiber

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43
Q

Calories use what source on food labeling?

A

Atwater General Factors

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44
Q

Indirect calorimetry found _ kcals per liter of oxygen consumed for any aerobic activity.

A

5 kcals

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45
Q

An athletes diets goal is to replenish what two fuel sources?

A

Muscle and liver glycogen

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46
Q

An athletes diets goal it to provide what for tissue growth and repair?

A

Amino Acids

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47
Q

An athletes diets goal to provide what two nutrients?

A

Free fatty acids, and fat soluble vitamins

48
Q

AHA recommends what daily physical activity for adults and children?

A

Adults: 30 minutes

Children: 60 minutes

49
Q

What is the recommended amount of unsaturated fats you should consume in your daily lipids?

A

70%

50
Q

What percentage of saturated fats is recommended of your daily lipids?

A

30%

51
Q

What percentage of saturated fats is recommended for an at risk population?

A

7%

52
Q

What is the recommended amount for carbs?

A

45-65%

53
Q

What is the recommended amount for fats?

A

20-35%

54
Q

What is the recommended amount for protein?

A

10-30%

55
Q

The IOM recommends how much physical activity?

A

60 minutes

56
Q

Less than __% of the population does not do moderate activity?

A

60%

57
Q

__% of the population does no physical activity.

A

25%

58
Q

What’s the protein RDA for the general population, endurance, and resistance athletes.

A

General: 0.8

Endurance: 1.2

Resistance: 1.6

59
Q

Small intestine can absorb these amino acids at the same rate.

A

Simple, dipeptides, tripeptides

60
Q

What inhibits protein catabolism?

A

High-carbohydrate diet

61
Q

What is the ideal lipid intake? (Percentage)

A

30%

62
Q

If lipid falls below 30% can blunt what?

A

Testosterone

63
Q

Carb RDA in grams.

A

6-10 g/kg per body mass

64
Q

If carb intake is postponed 2 hours after exercise muscle glycogen synthesis is slowed by what percentage.

A

45%

65
Q

What long does it take to restore muscle glycogen?

A

24 hours

66
Q

What form of exercise improves immune response?

A

Moderate

67
Q

How long do we see a decreased immune function following strenuous exercise?

A

Two weeks

68
Q

What form of exercise boosts immune system?

A

Endurance

69
Q

Resistance exercise enhances the activation of what?

A

Monocytes

70
Q

Resistance exercise down regulates what?

A

Immune system

71
Q

What two things aside from exercise improve immune function?

A

Carbs and sleep

72
Q

Precompetition meals require what?

A

Carbs and hydration

73
Q

3-4 hours prior to exercise you should consume how many grams of carbs per pound of body mass?

A

2 grams per pound

74
Q

What type of carbs should you consume 2 hours prior to exercise?

A

moderate to low GI

75
Q

2 hours prior to exercise you should consume how many grams of carbs per pound of body mass?

A

1 gram per pound

76
Q

2-4 hours before exercise you should consume what type of carbs?

A

Low GI foods

77
Q

With an hour or less before exercise how many carbs should you consume?

A

50-100 grams (200-400 cals)

78
Q

Insulin increase causes what two things?

A

Rebound hypoglycemia, CNS impairment

79
Q

When should high glycemic foods be taken?

A

15 minutes prior to exercise

80
Q

Nutrition bars lack what?

A

Plant fiber

81
Q

How many kcals are in nutrition bars?

A

205 kcals

82
Q

Three examples of nutrition bars

A

Energy, diet, meal replacement

83
Q

What inhibits insulin?

A

Epinephrine

84
Q

What’s the recommended amount of carbs consumed per hour?

A

60-80 grams

85
Q

In short rest (< 2 hours) you should consume what type of fluids?

A

Cooler fluids

86
Q

You should do what to fruit juices?

A

Dilute

87
Q

You take what with gels?

A

Water

88
Q

How many carbs should you consume during long rest (> 2 hours) during the first two hours.

A

.5 - .7 g/pound

89
Q

How many grams should you consume every 30 minutes during long rest?

A

25 grams

90
Q

In precompetition should you have what type of glycemic foods?

A

Low glycemic

91
Q

During competition should have what type of glycemic foods?

A

High glycemic

92
Q

After competition you should have what type of glycemic foods?

A

Moderate to high (Low glycemic several hours later)

93
Q

The basal metabolic rate is what percentage of TEE?

A

60-75%

94
Q

What’s the primary difference between males and females in relation to basal metabolic rate?

A

Lean body mass

95
Q

Thermic effect of food is what percentage of TEE?

A

10%

96
Q

Thermic effect of food reaches maximal value at what time?

A

1 hour

97
Q

What does the maximal value of food rely on?

A

Food quantity and type

98
Q

Thermic effect of physical activity percentage of TEE.

A

15-30%

99
Q

What can effect the thermic effect of physical activity?

A

Intensity, duration, body mass, and climate

100
Q

Open-circuit spirometry percentage of nitrogen

A

79.04%

101
Q

Open-circuit spirometry percentage of carbon dioxide

A

0.03%

102
Q

Open-circuit spirometry percentage of oxygen

A

20.93%

103
Q

When is RER not equal to RQ?

A

Hyperventilation and non steady state

104
Q

Protein facilitates ________ because of the formation of ________.

A

Dehydration

Urea

105
Q

What amino acid plays a major role in the protein donation of carbon skeletons?

A

Alanine

106
Q

Only in the _________ do we see a spike in blood glucose.

A

Duodenum

107
Q

Respiratory Quotient equation

A

Volume of CO2 produced/volume consumed

108
Q

High protein increases ________.

A

Energy content

109
Q

What does the RER equal?

A

RQ during steady state conditions

110
Q

Volume: Increased volume _______ emptying rate.

A

Increases

111
Q

Hydration level: dehydration _______ gastric emptying and _______ risk of gastrointestinal distress

A

Decreases

Increases

112
Q

Osmolality: _______ solute concentration ______ emptying rate

A

Increased

Decreases

113
Q

Caloric content: _______ energy content _______ emptying rate

A

Increased

Decreases

114
Q

pH: marked deviations from 7.0 _______ emptying rate

A

Decrease

115
Q

Exercise: intesity exceeding rate of 75% of maximum _______ emptying rate

A

Decreases

116
Q

The Institute of Medicine recommends what to help fight cardiovascular disease? What should you avoid?

A

Consume unsaturated fats, whole grains, fruits, vegetables, omega-3s, regular physical activity.

Avoid smoking.

HPEX 350 (4 decks)

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