Final revision deck (2) Flashcards
Based on 2,000 kcal, how much cholesterol should an individual consume per day?
<300mg
Based on 2,000 kcal, how much sodium should an individual consume per day?
<2,400mg
Based on 2,000 kcal, how much potassium should an individual consume per day?
3,500mg
At what exercise intensity is carb utilisation obligatory for?
> 70% VO2max
Why should chronic fat intake of <20% energy intake discouraged?
For weight loss/body composition changes
What are 6 functions of fat?
- Fuel source
- Protection of vital organs,
- Cell membrane constitutes, - Precursors of bile, hormones and steroids,
- Essential FA and fat-soluble vitamins, - Palatability.
How does a high fat diet compare to high carb diet in an exercise capacity study?
High carbohydrate diet (83%) for 3-7 days enabled subjects to complete 240 min exercise, but a high fat diet (94%) reduced capacity to just 88 min.
What are the updated guidelines on carb uptake during exercise?
- 30-75 mins – small amounts or mouth rinse
- 1-2 hours – 30g/h
- 2-3 hours – 60g/h
- > 2.5 hours – 90g/h
During Wallis et al.’s study, what was the increase in exogenous carbohydrate oxidation rate (g/min) in maltodextrin-fructose, compared to maltodextrin alone?
44% increase in oxidation rates when you mix 2 different sugars that use 2 different transporters.
How much can using multiple transportable carbohydrates increase exogenous carbohydrate oxidation by?
20-50% above single transported carbohydrates (+improved gut comfort).
When maximum glycogen storage is the main aim in the hours after an exercise bout, what types of carbohydrates should be consumed?
Carb-rich foods with a mod-high glycaemic index provide a readily available source of substrate for glycogen synthesis.
What is the Volume (L), % of body mass, and % of Total body water of Intracellular fluid in a young 70kg man?
Volume (L) - 28
% of body mass - 40%
% of Total body water - 62.5%
What is the Volume (L), % of body mass, and % of Total body water of Extracellular fluid in a young 70kg man?
Volume (L) - 14
% of body mass - 20%
% of Total body water - 37.5%
What 2 components are extracellular fluid made from?
Interstitial fluid and blood plasma
What is the Volume (L), % of body mass, and % of Total body water of Interstitial fluid in a young 70kg man?
Volume (L) - 10.5
% of body mass - 15%
% of Total body water - 30%
What is the Volume (L), % of body mass, and % of Total body water of Blood plasma in a young 70kg man?
Volume (L) - 3.5
% of body mass - 5%
% of Total body water - 7.5%
How much heat is produced for every L of oxygen consumed, and how much of this heat is used to perform mechanical work?
4kcal of heat produced for every L of O2.
Only about 1kcal used to perform mechanical work.
Water loss from the water component of blood (plasma) =?
Reduce plasma and blood volume.
What is the main mechanism to control body temp during exercise?
Sweating, and evaporative heat loss.
What is the temperature threshold, beyond which aerobic performance diminishes?
29 degrees C threshold, after which every 1 degrees C warmer, performance reduces by a further 1.6%.
As well as dehydration, what is likely a critical primary factor for exacerbating the proposed mechanisms of impaired aerobic performance?
CV strain
Why is urine colour not always the most effective way of assessing hydration status?
Because it can be affected by different elements of the diet/medicine.
Why are cool drinks used during exercise?
Cool drinks get very quickly into stomach and cool the body.
Who is at the greatest risk of hyponatremia?
Recreational athletes and women at greater risk.
