Exam II Flashcards
What percentage of your VO2 do you reach during a wingate test? What percentage of your energy capacity do you achieve?
VO2: 70%
Energy Capacity: 20%
Crossover occurs at _______ minutes.
Three
The greater aerobic energy, the ______ max power output
Less
Which form of energy metabolism is the slowest?
Aerobic
Elite athletes use their immediate energy sources at about what time?
12 seconds
VO2 over ___%, carbs become our main fuel source
75%
What are our three forms of carbohydrate energy?
Muscle glycogen, liver glycogen, blood glucose
Liver glycogen can replenish what fuel source?
Blood glucose
One hour of strenuous exercise uses up what percent of liver glycogen?
55%
How long do we have to work to deplete liver glycogen sources?
2 hours
Which two carbohydrate energy sources are used quickest in exercise?
Muscle glycogen and blood glucose
What are hypoglycemic levels?
<45 mg of glucose
Hyperinsulinemia blunts what type of oxidation?
Long chain fatty acid
Hyperinsulinemia blunts the liberation of what from adipose tissue?
Free fatty acids
Hyperinsulinemia can cause a spike in what? And for how long?
Blood glucose spike
20-30 minutes
Hyperinsulinemia can inhibit what type of glucose release?
Hepatic glucose
Insulin rises with what?
Blood glucose
Hyperinsulinemia increases the use of what two energy sources?
Blood glucose and muscle glycogen
Liver glycogen plays a role in exercise within the first __ minutes.
10 minutes
We see an increase in these two things when the liver cannot keep up with blood glucose.
Serum FA and Plasma AA
We see this percentage of decrease in exercise when the liver cannot keep up with blood glucose.
50%
What is likely responsible for the slow rate of fat versus carbohydrate oxidation?
Beta oxidation, fatty acid activation, intracellular transport, mitochondrial transport
The training effect helps conserve this energy source.
Glycogen reserves
Training effect can make us use this fuel source more frequently
Fat
Training effect can allow us to improve our ability to oxidize what?
Pyruvate
Women have a greater reliance on ______ when ______ is constrained.
Lipolysis
Glycolysis
What two hormones may affect metabolic mixture indirectly via interactions with the catecholamines or directly by augmenting lipolysis and/or constraining glycoysis?
Estrogen and progesterone
Muscle triglycerides energy contribution is what?
15-35%
Training increases plasma levels of what?
Hormone Sensitive lipase
What four hormones activate hormone-sensitive lipase?
Epinephrine, Norepinephrine, Glucagon, Growth Hormone
Fat use is proportional to what?
Blood flow
What is our primary protein source that has a greater expenditure of energy?
Leucine, valine, isoleucine
_ kcal = _ Calorie = _ calories
1 kcal = 1 Calorie = 1000 calories
Heat of Combustion for Carbs, Lipids, and Proteins
Carbs: 4.2 kcals
Lipids: 9.4 kcals
Protein: 5.65 kcals
What two atoms must combine together to form urea deamination?
Nitrogen and hydrogen
The deamination of urea causes what percentage of energy loss?
19%
Nitrogen and hydrogen atoms combine together to forum what?
Urea
What are the Atwater fuel values for carbs, proteins, and lipids
Carbs and Proteins: 4 kcals
Lipids: 9 kcals
What is carbs coefficient of digestibility?
90-98%
What is lipids coefficient of digestibility?
90-95%
What is proteins coefficient of digestibility?
78-97%
What food source can lower the coefficient of digestibility?
Fiber
Calories use what source on food labeling?
Atwater General Factors
Indirect calorimetry found _ kcals per liter of oxygen consumed for any aerobic activity.
5 kcals
An athletes diets goal is to replenish what two fuel sources?
Muscle and liver glycogen
An athletes diets goal it to provide what for tissue growth and repair?
Amino Acids
An athletes diets goal to provide what two nutrients?
Free fatty acids, and fat soluble vitamins
AHA recommends what daily physical activity for adults and children?
Adults: 30 minutes
Children: 60 minutes
What is the recommended amount of unsaturated fats you should consume in your daily lipids?
70%
What percentage of saturated fats is recommended of your daily lipids?
30%
What percentage of saturated fats is recommended for an at risk population?
7%
What is the recommended amount for carbs?
45-65%
What is the recommended amount for fats?
20-35%
What is the recommended amount for protein?
10-30%
The IOM recommends how much physical activity?
60 minutes
Less than __% of the population does not do moderate activity?
60%
__% of the population does no physical activity.
25%
What’s the protein RDA for the general population, endurance, and resistance athletes.
General: 0.8
Endurance: 1.2
Resistance: 1.6
Small intestine can absorb these amino acids at the same rate.
Simple, dipeptides, tripeptides
What inhibits protein catabolism?
High-carbohydrate diet
What is the ideal lipid intake? (Percentage)
30%
If lipid falls below 30% can blunt what?
Testosterone
Carb RDA in grams.
6-10 g/kg per body mass
If carb intake is postponed 2 hours after exercise muscle glycogen synthesis is slowed by what percentage.
45%
What long does it take to restore muscle glycogen?
24 hours
What form of exercise improves immune response?
Moderate
How long do we see a decreased immune function following strenuous exercise?
Two weeks
What form of exercise boosts immune system?
Endurance
Resistance exercise enhances the activation of what?
Monocytes
Resistance exercise down regulates what?
Immune system
What two things aside from exercise improve immune function?
Carbs and sleep
Precompetition meals require what?
Carbs and hydration
3-4 hours prior to exercise you should consume how many grams of carbs per pound of body mass?
2 grams per pound
What type of carbs should you consume 2 hours prior to exercise?
moderate to low GI
2 hours prior to exercise you should consume how many grams of carbs per pound of body mass?
1 gram per pound
2-4 hours before exercise you should consume what type of carbs?
Low GI foods
With an hour or less before exercise how many carbs should you consume?
50-100 grams (200-400 cals)
Insulin increase causes what two things?
Rebound hypoglycemia, CNS impairment
When should high glycemic foods be taken?
15 minutes prior to exercise
Nutrition bars lack what?
Plant fiber
How many kcals are in nutrition bars?
205 kcals
Three examples of nutrition bars
Energy, diet, meal replacement
What inhibits insulin?
Epinephrine
What’s the recommended amount of carbs consumed per hour?
60-80 grams
In short rest (< 2 hours) you should consume what type of fluids?
Cooler fluids
You should do what to fruit juices?
Dilute
You take what with gels?
Water
How many carbs should you consume during long rest (> 2 hours) during the first two hours.
.5 - .7 g/pound
How many grams should you consume every 30 minutes during long rest?
25 grams
In precompetition should you have what type of glycemic foods?
Low glycemic
During competition should have what type of glycemic foods?
High glycemic
After competition you should have what type of glycemic foods?
Moderate to high (Low glycemic several hours later)
The basal metabolic rate is what percentage of TEE?
60-75%
What’s the primary difference between males and females in relation to basal metabolic rate?
Lean body mass
Thermic effect of food is what percentage of TEE?
10%
Thermic effect of food reaches maximal value at what time?
1 hour
What does the maximal value of food rely on?
Food quantity and type
Thermic effect of physical activity percentage of TEE.
15-30%
What can effect the thermic effect of physical activity?
Intensity, duration, body mass, and climate
Open-circuit spirometry percentage of nitrogen
79.04%
Open-circuit spirometry percentage of carbon dioxide
0.03%
Open-circuit spirometry percentage of oxygen
20.93%
When is RER not equal to RQ?
Hyperventilation and non steady state
Protein facilitates ________ because of the formation of ________.
Dehydration
Urea
What amino acid plays a major role in the protein donation of carbon skeletons?
Alanine
Only in the _________ do we see a spike in blood glucose.
Duodenum
Respiratory Quotient equation
Volume of CO2 produced/volume consumed
High protein increases ________.
Energy content
What does the RER equal?
RQ during steady state conditions
Volume: Increased volume _______ emptying rate.
Increases
Hydration level: dehydration _______ gastric emptying and _______ risk of gastrointestinal distress
Decreases
Increases
Osmolality: _______ solute concentration ______ emptying rate
Increased
Decreases
Caloric content: _______ energy content _______ emptying rate
Increased
Decreases
pH: marked deviations from 7.0 _______ emptying rate
Decrease
Exercise: intesity exceeding rate of 75% of maximum _______ emptying rate
Decreases
The Institute of Medicine recommends what to help fight cardiovascular disease? What should you avoid?
Consume unsaturated fats, whole grains, fruits, vegetables, omega-3s, regular physical activity.
Avoid smoking.
