Final Revision Deck Flashcards
How many ATP molecules does aerobic breakdown of palmitate produce?
130 ATP
What are typical liver glycogen stores for a 70kg man?
80-100g
What is the difference between short, medium, and long chain FA?
–Short chain (SCFA; C6 or less)
–Medium chain (MCFA; C8-C10)
–Long chain (LCFA; C12 or more)
What are the functions of water in the body?
– Nutrient transport
– Protection
– Temperature regulation
– Biochemical reactions
– Medium for reaction
At high relative workloads, what is a decisive factors for maximal work time?
Glycogen stores in exercising muscle
What should proportion of saturated fat be?
Less than 10% of energy intake.
How long is a keto diet adaptation?
at least 2-3 weeks
- elevated blood levels of ketones and tissue adaptation to enhance their use as fuel.
- increases use of fat as muscle fuel
What does increased rates of fat oxidation result in?
Reduced economy (increased oxygen demand for a given speed).
According to the updated guidelines, how many carbs should be consumed between 60-120 mins of exercise?
30-60 g/h - single or multiple transport carbs
What does multiple transportable carbohydrates refer to?
Multiple transportable carbohydrates refers to sugars that are transported across the intestine by stimulating more than one protein transporter (e.g., glucose [via SGLT1] and fructose [via GLUT5]).
Carb - If you want speedy refuelling after exercise, what is the best way to go about it?
Early and frequent carbohydrate feeding (e.g., within the first hour and at 30 min intervals for 4 h thereafter, before resuming normal diet).
1.2 g/kg CHO/h for first 4 hours, of moderate-to-high glycaemic index CHO’s.
Addition of protein if CHO intake is sub optimal (but probably some protein anyway for stimulation of MPS.)
Adult body = 50-60% water, how much of this is in lean body tissue, and how much in fat mass?
– Lean body tissues = ~75%water
– Fat mass=~5-10%water
Define dehydration (hypohydration)
A body water deficit greater than normal daily fluctuation.
What are the ACSM guidelines for 2-4 h pre-event?
5-10 ml fluid/kg body weight (sodium, salt snacks or small meals may help)
More fluid if no/dark urine
What are the ACSM guidelines for during exercise?
Sufficient fluid to limit body mass losses to <2% and limit excessive electrolyte imbalance (pre-post weighing can
help in estimation)** (typically 0.4 –0.8 L/h [cool, flavour])
➢>2 h (or salty sweaters) –add sodium
➢>1 h –may consider CHO addition
How much energy should a CHO-E provide?
80-350 kcal/L from CHO, ≥75% of
energy from CHOs that induce high
glycaemic response
e.g., glucose, glucose polymers, sucrose
How much sodium should a CHO-E provide?
Sodium: 20-50 mmol/L (460 – 1150 mg/L)
What classifies ‘low blood sodium’?
<135 mmol/L
How does protein synthesis change with exercise?
With exercise: variations in protein synthesis are greater in the fed state and decline less in the fasted state
What % of proteins do myofibrillar proteins make up?
65% - however they have a relatively low FSR (low protein turnover)
- turns over between 1-2% per day
- equates to 300-600g of muscle protein
How does exercise effect MPS?
- Demanding exercise stimulates a prolonged elevation of muscle protein synthesis (MPS).
- In the post-exercise period, the MPS response to protein ingestion is enhanced.
- This augmented fed-state MPS response may persist for 1-2 days post-exercise
What is in milk that makes it more effective than soy-protein?
It has both Casein (80%) and Whey protein (20%).
- Whey has more EAAs and has a greater short term response (greater spike on graph)
- Casein has less EAAs and has a more sustained response
How long is a creatine washout period?
4-6 weeks
Co-ingestion - why is it advisable to co-ingest creatine with carbs?
Transport and storage of creatine linked with insulin availability.
Also shows to have high whole body creatine retention with high CHO diet + protein-CHO diet.
What are the effects of caffeine?
- Improved vigilance and alertness
- Reduced perception of effort
- Reduced fatigue and pain
= IMPROVED PERFORMANCE
What are the risks of caffeine?
Sleep - caffeine has a half-life of ~5 hours.
Hydration - small-moderate doses have minimal effects on urine losses or overall hydration.
- At mod-high doses (>6-9mg/kg) other side effects can occur: anxiety, jitters, insomnia, inability to focus, GI unrest.
What is the AIS supplements resource?
Classifies supplements into 4 groups: A,B,C, and D.
What are the risks of supplement use?
1 - contamination: poor quality control in manufacturing and storage
2 - absence or lower than declared levels of ‘actives’
3 - presence of undeclared doping agents
4 - harmful to health/performance
What is absence or lower than declared levels of actives?
Often supplements may not contain the actual amount of ingredient stated on the label in the final product, and some do not contain any at all.
What effect does CNS have on impaired aerobic performance in warm-hot conditions?
Brain metabolism, brain temp
What effect does peripheral muscular factors have on impaired aerobic performance in warm-hot conditions?
Temp, metabolic, afferent feedback
What effect does psychological have on impaired aerobic performance in warm-hot conditions?
Thermal comfort, perceived exertion
What effect does respiration have on impaired aerobic performance in warm-hot conditions?
Breathing sensations
What is the difference between capacity and performance?
Capacity = how long you can exercise at a fixed rate for
Performance = time trial
What are the limitations of Nitrogen balance?
- No info of tissues (only whole body)
- Lack of sensitivity (only gross measures of intake and excretion)
- No balance on low intake may reflect accommodation (similar to low EA concept)
- Positive balance may not related to lean body mass
