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nutrition for physically active > fatigue > Flashcards

fatigue Flashcards

1
Q

acute fatique

A

decrease in maximal force or power production in response to contractile activity

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2
Q

anaerobic pathways for ATP

A

pcr and glycolysis

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3
Q

Pcr re-synthesis of ATP depends on

A

creatine levels

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4
Q

type 1s use

A

mitochondria and some glycolsis and PCr

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5
Q

fuel used for type 1s

A

fat

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6
Q

glycogen depletion rate for type 1 fibers

A

slow

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7
Q

type 2 use

A

both mitochondria and glycolysis (some pcr)

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7
Q

fuel used for type 2

A

both cho and fat but mainly CHO

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7
Q

type 2x use

A

Pcr and glycolysis

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8
Q

glycogen depletion rate for type 2x

A

very fast

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9
Q

glycogen is depleted more from which fiber

A

fiber 2

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10
Q

traid is

A

the area of ATP demand/use

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11
Q

where do we use ATP

A

CA Pump
NA - K pump
myosin ATPase
SR
AP

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12
Q

what pathway is relied upon for high intensity exercise

A

glycolysis

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13
Q

if glycolysis isnt produced fully then

A

fat becomes ATP source but it is too slow for high intensity exercise

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14
Q

the 3 things involved in the triad is

A

1, membrance - Ca pump and Na-K pump
2. SR Ca pump
3. sarcomere - myosin ATPase

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15
Q

if atp cant resynthesize fast enough, what builds up

A

Pi

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16
Q

excessive build up Pi inhibits

A

cross bridge cycling by reducing myofibillar sensitivity to CA

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17
Q

extra Pi seeps into

A

SR and binds to CA so that it can leave to initiate cross bridge cycling
-so troponin cant bind to CA

18
Q

Ca apperance stimulates

A

glycogenolysis

19
Q

low Ph

A

high amount of H
-acidic

20
Q

high ph

A

low amount of H
-basic

21
Q

what does LDH do

A

converts pyruvate to lactate

22
Q

hydrogen is being produced when

A

pyruvate is being converted to lactate and when ATPase releases energy from ATP

23
Q

lower ph inhibits

A

bioenergetic enzymes = decrease in ATP production

24
Q

ROS signals ____ which stimulates

A

AMPK, PGC1-a

25
Q

ROS inhibits _

A

force production because of too much NO, and superoxide production

26
Q

what affects ROS the most

A

level of intensity

27
Q

endurance exercise

A

prolonged steady state exercise performed for durations between four minutes and four hours, usually at the highest power output for the duration

28
Q

oxidative pathways for ATP (complete oxidation of glucose

A

glycolysis, pdh, krebs, ETC

29
Q

fiber types recruited in endurance training

A

types 1 and type 2a

30
Q

pathways used in endurance training

A

mitochondria and glycolysis

31
Q

moderate to low intensity exercise uses

A

fat instead of glycogen

32
Q

if ATP is resynthesized well then

A

-Pi doesn’t accumulate
-Ca flow is uniterrupted
-Ros doesnt accumulate
-lactate and ATPase activity stays lower
-H doesnt accumulate

33
Q

when glycogen gets too low

A

-Atp supply becomes compromised - dont have enough fuel for glycolysis
- poor CA pump performance - leads to reduced calcium in the sarcoplasm = less glycogenolysis
-poor NA-K pump performance - wont have any AP
-poor delivery of Atp to sarcomere

34
Q

CHO recommendations for athletes

A

3-12 g cho/kg bm/ day

35
Q

light activity is __and needs ___ amount of CHO

A

low intensity or skill-based exercise
-need 3-5 g/kg/day

36
Q

moderate activity is __and needs ___ amount of CHO

A

moderate exercise about 1 hour and needs 5-7 g/kg/day

37
Q

high intensity is __and needs ___ amount of CHO

A

endurance program 1-3h a day moderate to high intensity and needs 6-10 g/kg/day

38
Q

very high intensity is __and needs ___ amount of CHO

A

extreme commitment 4-5h a day moderate-high intensity and needs 8-12 g/kg/day

39
Q

if you eat CHO during exercise then

A

body will burn more dietary CHO and less glycogen

40
Q

for 1-2 hours, how much dietary CHO should be consumed

A

30 g/ hour

41
Q

for 2-3 hours, how much dietary CHO should be consumed

A

60 g/ hour

42
Q

for > 2.5 hours, how much dietary CHO should be consumed

A

90 g/hr

43
Q

increase in triggers lead to

A

-mitochondrial biogenesis
-angiogenesis
-CHO oxidation enzyme (glycolysis, mitochondria)

44
Q

to increase true anaerobic capacity an athlete needs to increase

A

PCr
-by eating meat - you get a supply of creatine

nutrition for physically active (14 decks)

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