Exercise Physiology 3 Flashcards
What does consuming food enable the body to generate?
Energy or ATP
What is ATP & explain what happens when it is broken down?
A chemical compound called adenosine triphosphate (ATP) is responsible for producing energy for movement. When ATP is broken down energy is released.
What is the word equation for the chemical breakdown of ATP?
ATP (arrow) ADP + Pi
True Or False: ATP can be resynthesized from the breakdown of phosphate creatine?
True
Generally how much ATP is stored in muscles
2-3 seconds
What is the body’s preferred fuel source, particularly in exercise?
Carbohydrate (CHO)
What is the Glycemic Index & what does it represent?
Ranking of carbohydrates based on their immediate effect on blood glucose (blood sugar) levels, measured on a scale 1-100.
List examples of Low GI Food?
Apples, Lentils, Kidney Beans, Peanuts
List examples of Medium GI Food?
Corn, Peas, White Pasta
List examples of High GI Food?
Gel Shot, White Rice, Pure Glucose, Honey
What does High GI Food do?
Break down quickly during digestion & into bloodstream – therefore have immediate effect on increasing blood sugar levels
What does Low GI Food do?
Break down slowly during digestion resulting in a slow release of glucose into the blood stream.
What is “Rebound Hypoglycemia” & how does it occur?
It is when athletes consume High GI foods 30-120 min prior to the event, this leads to rising blood sugar levels & an overshot in insulin release this impairs CNS functioning diminishing performance.
What is the aim of Carbohydrate loading?
Nutritional intervention aimed at delaying the depletion of glycogen stores. It occurs when the athlete increases the amount of CHO consumed prior to competition with the aim being to store extra glycogen in the liver and muscles.
Name the 2 methods of Carbohydrate Loading?
- 3-Day Method
- 1- Day Method
Explain what the 3-Day Method is?
When you consume approx. 7-8g/kg bodyweight of carbohydrates for 3 days leading up to
competition (approx. 700g stored in the muscle and liver)
Explain what the 1-Day Method is?
When you consume approx. 8-10g/kg of bodyweight of carbohydrate the day before the competition (approx. 700 g stored in muscle & liver)
List the advantages of Carb Loading?
-CHO loading avoids the depletion of glycogen stores by increasing muscle and liver glycogen levels
List the disadvantages of Carb Loading?
- Binding of H2O to CHO molecules increases water absorption, causing an increase in weight.
When CHO becomes depleted what does the body use for an alternative fuel source next?
Fat
Explain why Fat isn’t the preferred fuel source during maximal exercise?
Fats have a higher oxygen cost than CHO, therefore the body must reduce exercise intensity
What is meant by the term “Glycogen Sparing”
The ability of an athlete to spare glycogen supplies by using an alternative fuel source during physical activity
Outline the 4 main methods of Glycogen Sparing?
- Training effect
- Caffeine consumption
- Pre – event meal
- During the event meal
Explain how Caffeine Consumption allows the the sparing of Glycogen?
By consuming caffeine before the event, it better enables the athlete to break down fats at the start of the event, sparing glycogen for later in the event.
True Or False: At rest & sub-maximal you are using fat?
True
True Or False: Protein is a dominant fuel source during exercise
False
Generally, what is protein mainly used for?
Used mainly for growth & repair (only used as a fuel in extreme circumstances)
The body can create energy (ATP)
under 2 main conditions, what are they?
- Rest Condition
- Active Condition
Explain what the “Crossover Concept” is?
Is a theoretical model that explains the balance of CHO and
Fat usage during sustained exercise
Explain what “Hitting The Wall” means
Occurs when muscle glycogen stores run out, the body starts to rely on the stored liver glycogen which allows exercise to continue but performance starts to diminish, liver glycogen stores are being used which affects the decision making ability, then fat now become the primary fuel source making your body work even harder for the complex chemicals reactions that have to occur. Protein is then being used which your body’s last ditch effort before complete shutdown.
Generically when are you supposed to consume a meal before an event?
Approx. 1-4 hrs prior
Typically what type of food should be consumed as a pre-event meal & give 2 examples?
Low GI Food should be consumed, E.g. Apples, Lentils
How much fluid should be consumed as a pre-event meal?
Approx. 600-800mL
During which event time should you consume 30-60g/kg of High GI CHO per hour ?
During Event Meal
How much fluid should be consumed every 15 min to prevent dehydration?
150-200mL
Should you consume High, Medium, or Low GI food 30 mins after event? & how much of it?
High, 1g/kg of body mass
True Or False: You should consume fluid which equates to 1.5*body mass 30 mins after event?
False (Correct Answer 1.5*weight loss)
What type of food should be consumed 24 hrs after event? & how much?
7-10g/kg body mass of low to moderate GI CHO
Outline the difference between Yield & Rate Of Resynthesis
Yield is how MUCH ATP is resynthesized, while Rate of Resynthesis is how QUICKLY ATP is resynthesized
Name all 3 energy systems?
- ATP-CP System
- Anaerobic Glycolysis
- Aerobic System
True Or False: The Rate Of Resynthesis for ATP-CP is slow?
False
True Or False: The Yield for for the Aerobic System is High?
False (Correct Answer Very High (36-38 ATP)
True Or False: The Rate Of Resynthesis for the Anaerobic Glycolysis is fast?
True
True Or False: The Yield for Anaerobic Glycolysis is low - medium - 2ATP
True
True Or False: The Yield for Aerobic System is Very-High (36-38 ATP) ?
True
Describe the difference between Anaerobic Glycolysis & Aerobic System?
Anaerobic Glycolysis is the energy system that does not use oxygen while Aerobic System is the energy system that uses oxygen.
ATP–CP system may provide enough energy for contractions for maximal effort for how long?
Approx. 6-10 seconds
What sports are best suited for ATP-CP, Anaerobic Glycolysis, Aerobic System respectively?
Pole Vault, 400 m run, 1500 m swim
What type of recovery is best associated with ATP-CP system?
Passive Recovery
What type of recovery is best associated with Anaerobic Glycolysis system?
Active Recovery
What type of recovery is best associated with Aerobic System?
Active Recovery
What is the main by-product that the Anaerobic Glycolysis produces?
Lactic Acid
How is Lactic Acid produced?
Because oxygen is not present, the glycogen is not totally broken down and a by-product called lactic acid (lactate + hydrogen ions) is formed
Explain “Energy System Interplay”
In the early stages of physical activity (0–5 sec), the ATP–CP system makes the most significant contribution as it is able to produce ATP at the fastest rate, however runs out shortly after. When this system begins to deplete (at about the 5–6 sec mark) the Anaerobic Glycolysis system begins to take over as the dominant provider of ATP. This system is also able to produce ATP quickly, however produces fatiguing by-products.
It remains the dominant provider until about the 30 sec mark. From 30 sec onwards the Aerobic system starts to produce ATP at a rate which meets the bodies demands for ATP and therefore becomes the dominant provider of ATP. The Aerobic system remains the dominant provider for the remainder other event unless exercise intensity increases, at which point the Anaerobic Glycolysis system increases in it’s contribution to the production of ATP.,
