Final Study Questions Flashcards

Question

What is different about glycogen stored in the liver vs. glycogen stored in skeletal muscle? -

Answer 1

- In the liver it can undergo glycogenolysis and be transported from the liver to maintain blood glucose levels, but in the skeletal muscle it can't

Answer 2

CHO - Glycogen is stored in the skeletal muscle cell and is readily available source of energy - Glucose and glycogen can be metabolized either aerobic/ anaerobically - Aerobic metabolism of CHO produces more ATP per O2 consumed than fat metabolism

Answer 3

Lactate Threshold

Answer 4

The liver contains the enzyme required to convert G6P to Glucose - This allows the liver glycogen to be used in maintaining blood glucose levels

Answer 5

- Liver Glycogenolysis | - Lipolysis

Answer 6

Eating and Drinking

Answer 7

- In the adipose tissue (this is the most plentiful source)

Answer 8

Breakdown of triglycerides to glycerol and 3 fatty acids - The liver (adipose tissue)

Answer 9

Breakdown of Fatty Acids into two carbon units | - The Mitochondria

Answer 10

The glycerol molecule is transported through the blood into the liver where it undergoes gluconeogenesis (formation of glucose in the liver)

Answer 11

1. Liver Glycogenolysis 2. Liver Gluconeogenesis of Lactate 3. Liver Lipolysis (Glycerol -> Glucose) 4. Liver Amino Acids

Answer 12

1st thing: It's immediately phosphorylated to G6P (a loss of one ATP) - The phosphate comes from an ATP

Answer 13

- because it's stored in the muscles and not from the liver - Liver glycogenolysis maintains blood glucose within a normal range - In the muscle cell, glycogenolysis is incomplete in that G6P is not completely converted to glucose

Answer 14

The phosphates needed to resynthesize ATP from ADP come directly from the substrate, or intermediate in the metabolic pathway - All 4 ATP are formed by this

Answer 15

Phosphofructokinase (PFK)

Answer 16

Lactate dehydrogenase (LDH)

Answer 17

Pyruvate is reduced to lactate as it accepts the two hydrogens carried by NAD+. The NADH + H+ is oxidized to NAD+ because it loses the two hydrogens and accompanying electrons

Answer 18

The accumulation of lactate occurs when the production of lactate exceeds the disposal of lactate - can occur due to an increase in production, decrease in removal, or both - Lactate Production increases during exercise because of 1. limitations in the delivery of O2 to and the utilization of O2 in the mitochondria that increase rate of anaerobic glycolysis within muscle fibers that are already recruited, and 2. Increase recruitment of type II motor units (that are highly glycolytic)

Answer 19

It is an inevitable product of anaerobic glycolysis | - It is ALWAYS being produced but increases as the intensity of exercise increases

Answer 20

About 1-3 minutes

Answer 21

1. Oxidized to Pyruvate and used in KREBS (intracellucar) 2. Shuttled to other skeletal muscle cells and there oxidized to Pyruvate 3. Transported in the blood and consumed by the heart. Also oxidized to Pyruvate here 4. Carried by blood to the liver to undergo Gluconeogenesis 5. Small amounts excreted through skin and urine 6. Some remains in blood to maintain normal lactate level and pH

Answer 22

When lactate is produced, so are hydrogen ions. When more hydrogen ions are present than the buffer capacity, the pH of the skeletal muscle will decrease and low pH interferes with optimal contractile processes - The theory that lactate per se directly causes fatigue hasn't been well accepted

Answer 23

Physiological Benefits: - A large # of activities can be performed above and beyond those that could be sustained by the ATP-PC system alone - The final step allows more pyruvate to be reduced to lactate during high-intensity exercise. This allows ATP to be resynthesized anaerobically at high rate rather than relying solely on aerobic metabolism to meet the metabolic demand of the exercise Lactate production: - lactate produced in one muscle cell can be an energy substrate in another cell - Due to its contribution to the Bohr Effect. The increase in H+ and the decrease in pH helps reduce the affinity of O2 for Hb

Answer 24

1. VO2 Max 2. Performance VO2 3. Economy of Movement

Answer 25

Lactate Threshold

Answer 26

Changes in lactate concentration due to training (or detraining)

Answer 27

The product of VO2 max and the % VO2max at which the LT, CP, or MLSS occur VO2max (ml/kg/min) * %VO2 max at LT, CP, or MLSS = Performance VO2 (ml/kg/min)

Answer 28

- They are used to develop an effective training program designed to improve aerobic performance - Provide a physiological basis for determining a race pace for endurance events - and can be used to monitor the effects of training

Answer 29

1. Glycolysis 2. Decarboxylation of Pyruvate 3. KREBS Cycle 4. Electron Transport System

Answer 30

Pyruvate Dehydrogenase (PDH)

Answer 31

``` Stage 1 (cytoplasm) Stage 3 (Krebs Cycle) ```

Answer 32

Only in the mitochondria, specifically in the ETS

Answer 33

Stage 4 (ETS)

Answer 34

Transport hydrogens and electrons to the ETS (stage 4). This is a chain of reactions in the mitochondria that passes electrons through a sequence of reactions. In the final step, O2 accepts the hydrogens and electrons

Answer 35

Substrate-level phosphorylation: 4 Oxidative phosphorylation: 32

Answer 36

The delivery and utilization of oxygen - One likely limiting factor: Oxidative phosphorylation occurs only in the ETS of the mitochondria - What contributes: The mount of ATP formed is dependent on how many hydrogens are dropped off in the ETS

Answer 37

Several hours, depending on intensity and availability of substrates

Answer 38

Aerobic: 38% Anaerobic: 2%

Answer 39

A series of reactions that results in the cleavage of 2-carbon units from the long carbon chain (i.e. the breaking of 2-carbon units off of a long even # carbon chain FA)

Answer 40

In the mitochondria

Answer 41

Through Lipolysis, by carnitine transferase

Answer 42

In the mitochondrial matrix (mitochondria)

Answer 43

``` 16-C FA 16/ 2 = 8 Acetyl CoA 7: # of breaks 7 x 5 = 35 8 x 12 = 96 35 + 96 = 131-2 = 129 Net ATP: 129 ATP ```

Answer 44

Most of the glycerol goes to the liver where it's converted to glucose (gluconeogenesis) to be used by CNS or active skeletal muscle during exercise

Answer 45

Carbohydrates

Answer 46

Triglycerides and Glycogen

Answer 47

Fatty Acids and Glucose

Answer 48

They are responsible for controlling the availability of energy substrates

Answer 49

Changes in the concentrations of ATP, ADP, Pi, and the ATP/ADP ratio are the 1st and most rapid mechanisms for activating enzymes in the metabolic pathway

Answer 50

Exercise, like insulin, causes an increase in glucose uptake by skeletal muscle - Membrane becomes more permeable to glucose

Answer 51

Actions: increase permeability of cell to glucose (except liver, kidney, and brain), thereby increasing glucose uptake by cells, inhibits lipolysis (-HSL) and increase lipogenesis, increase amino acid uptake, increase glycogenesis, inhibits glycogenolysis, inhibits gluconeogenesis Exercise response: decreases, inhibited by NE

Answer 52

Actions: Activates metabolic enzymes to increase glycogenolysis, increase gluconeogenesis, increase lipolysis (+HSL), increase release of glucagon, inhibits release of insulin Exercise response: increases

Answer 53

Actions: Increase liver glycogenolysis, increase gluconeogenesis, increase lipolysis Exercise response: Increase

Answer 54

Actions: Increase lipolysis, increase gluconeogenesis, increase glycogenolysis, increase protein catabolism, reduces glucose uptake Exercise response: increase

Answer 55

- the stimulation of gluconeogenesis in the liver by GH provides long-term control of blood glucose - stimulates lipolysis, thereby increase the availability of FA as energy substrate - retards the entry of blood glucose into cell, thereby sparing blood glucose and increase the rate of FA utilization - increase the uptake of AA - maintaining blood glucose levels is important in sparing of carbohydrate sources during prolonged periods of aerobic exercise

Answer 56

- Stimulates lipolysis in adipose tissue and glycogenolysis and gluconeogenesis on liver which increase the availability of FA and blood glucose - increase the breakdown of proteins to amino acids by inhibiting the synthesis of protein. Amino Acids -> glucose in liver - retards entry of glucose into cell, forcing the cell to use more FA as energy substrate. Spares blood glucose and increase the rate of utilization

Answer 57

- Liver Glycogenolysis - The Gluconeogenesis of lactate, glycerol, and amino acids in the liver - The reduced enrty of glucose into the cell caused by the increase in GH and Cortisol - The consumption of carbohydrate drinks

Answer 58

The one metabolic pathway that most closely matches the total energy needs of the body

Answer 59

- All energy systems (metabolic pathway), both aerobic and anaerobic, contribute to the total energy needs of the body at any given time - The sum of the contributions of all the energy systems is equal to the total energy needs of the exercise - Conceptually, at any given time, there is one predominant energy system that provides the majority of the required ATP at the appropriate rate. The balance of the total energy demand that is not met by the predominant energy system is met by the other energy systems.

Answer 60

Rate (High to Low): ATP-PC, Anaerobic Glycolysis, Aerobic Glycolysis, Beta Oxidation Amount (High to Low): Beta Oxidation, Aerobic Glycolysis, Anaerobic Glycolysis, ATP-PC

Answer 61

The amount of ATP produced

Answer 62

1. More O2 efficient 2. More readily available (glycogen and blood glucose enter cell easier than fat) 3. Can be utilized Aerobic/Anaerobically

Answer 63

1. Intensity of exercise (most important) 2. Duration of exercise 3. Training status of individual 4. Availability of substrates

Answer 64

- ATP-PC system: Amount of CrP in cell - Anaerobic Glycolysis: Lactate accumulation - Aerobic Glycolysis: Availability of CHO - Beta Oxidation of Fats: Availability of CHO (Not availability of Fat)

Answer 65

1. Depletion of CrP 2. Accumulation of Lactate 3. Hypoglycemia 4. Depletion of Muscle Glycogen 5. Dehydration

Answer 66

Exercise: 1 RM Bench Press Predominant Energy System: ATP-PC Causes of Fatigue: Depletion of CrP

Answer 67

Look in notebook for picture - Resting Metabolic Rate (REE): A steady-state condition that is equivalent to 1 MET - Oxygen Deficit Period: When needs of the body can't be met by aerobic metabolism occurs at onset of exercises, occurs when intensity of exercise increases, its a relative deficit (relative to the amount of O2 that would be consumed if O2 demands were being met aerobically) - Steady State VO2: Period of time (at rest or during exercise) during which energy demands are constant and aerobic energy systems meet most of the energy demands of the body - Total Energy Expenditure (TEE): The sum of contributions of all of the metabolic pathways

Answer 68

3.5 ml/kg/min = 1 MET

Answer 69

1 MET x 1.05 kcal/kg/hr x 70 kg x 2 hr = 147 kcal VO2 = 1 MET = 3.5 ml/kg/min VO2 = 3.5 ml/kg/min x 70 kg/1000 = .245 L/min

Answer 70

- It's the time that takes for VO2 o increase from resting value to a steady-state - There are a lot of things that need to happen: increase sympathetic, increase muscle units, etc. - Other physiological systems must respond to the onset of exercise

Answer 71

- at rest | - After the period of O2 deficit/ during low-moderate intensity exercise

Answer 72

When there is relatively insufficient supply of oxygen to the cell due to the lag in the cardiovascular responses to the onset of exercise or when intensity of exercise increases

Answer 73

- Aerobic pathways are becoming the predominant energy system. However, there is a large contribution from anaerobic pathways to make up the difference during this period

Answer 74

There is a small gap between the aerobic line of the graph and the total, meaning that some of the energy expenditure is still from anaerobic pathways, though the amount is very small

Answer 75

It's an indicator of the contribution of energy substrates during steady state - RQ = Respiratory Quotient = The name of the ratio VCO2/VO2 - RER: Resting energy expenditure/ ratio: VCO2/VO2

Answer 76

RER (Respiratory Exchange Ratio) = VCO2/VO2 | - Measured at the mouth using a metabolic chart in lab

Answer 77

% of energy expended from fats and CHO, and the caloric equivalent (kcal/ LO2)

Answer 78

1. Contribution of Protein is negligible 2. Your in steady-state 3. Anaerobic contribution is negligible

Answer 79

The energy expended from each liter oxygen that is consumed (kcal/LO2)

Answer 80

As intensity of exercise increases, there is an increase in the utilization of CHO and a decrease in the utilization of fats

Answer 81

- The caloric equivalent increases - CHO are more O2 efficient. Since this is the case, the greater the intensity, the more CHO is utilized and the caloric equivalent increases

Answer 82

Less fats are used and more carbs are used as exercise increases

Answer 83

- The energy expended to oxygen consumed ratio is higher - This is because the harder you exercise, the more O2 you are consuming, hence the more kcal expended because more liters of O2 are bing consumed

Answer 84

- Energy Expenditure increases because VO2 and Caloric Equivalent increases - Rate of ATP Synthesis - Hormonal response to exercise (this is the reason there are less fats being used. Decreased Hormones, Decrease Lypolysis-breakdown of fats) - There is an increase in the efficiency of carbs, which is an increase in kcal (energy expenditure)

Answer 85

Ex. 30 min, 80 kg, VO2: 30 ml/kg/min, RER: 0.90 (caloric equivalent: 4.924) -Method 1: 30 ml/kg/min x 80 kg / 1000 ml/L = 2.4 L/min 2.4 L/min x 4.924 kcal/L = 11.8 kcal/min 11.8 kcal/min x 30 min = 354 kcal CHO = 66% x 354 = 233 kcal FAT = 34% x 354 = 120 kcal - Method 2: RER: unknown (caloric equivalent = 5 kcal/L) 2.4 L/min x 5 kcal/L = 12 kcal/min 12 kcal/min x 30 min = 360 kcal for 30 min - Method 3: 1 MET = 3.5 ml/kg/min, 1.05 kcal/kg/hr 30 (ml/kg/min) / 3.5 ml/kg/min = 8.57 MET 8.57 METs x 1.05 kcal/kg/hr x 80 kg = 720 kcal/hr 720 kcal/hr x 0.5 hr = 360 kcal

Answer 86

- As intensity increases, usage of CHO increases, and fats decrease - Usage of CHO and FAT are inversely related. This gives the X on the graph and shows the crossover of the predominant energy substrate from FAT to CHO as RER increases

Answer 87

Low intensity and long duration

Answer 88

- at low intensity a greater % of energy expended will come from fat. However, long duration is necessary so that significant amount of energy will be expended - provides greatest % of total calories from fat, prolonged durations necessary for increase TEE

Answer 89

- there may not be a significant fitness benefit since the low intensity isn't meeting the minimum guideline of moderate intensity. - TEE and TEE from fats is low, since load of light, little overload and physical fitness improvements

Answer 90

- right at the cross over point (exercise at moderate intensity) - moderate intensity above the crossover but below the LT (because lactate hinders lipolysis)

Answer 91

- VO2, Caloric Equivalent, TEE higher (if close to MFO total contribution of fats will be higher provides overload) - increases fitness benefit, less time, still expending a good % of energy from fat

Answer 92

- The higher the intensity the higher % of energy expanded from glycogen - Type 2 recruitment - A readily available source of energy for high intensity exercises EPI increases as muscle glycogen utilization as the intensity of exercise increases (PI stimulates phosphorylase A which breaks down glycogen in the EPI-Cyclic AMP)

Answer 93

- When the event is going to be higher intensity than the cross over point - "It's the most appropriate and successful before continuous competitive endurance events lasting 90 min. or longer" - Not appropriate prior to normal training day, games or most sporting events (pregame meals can usually handle it)

Answer 94

Increased duration causes increase use of plasma free FA and blood glucose, but decrease use of muscle triglycerides and muscle glycogen

Answer 95

- Increase lipolysis in adipose tissue NE GH glucagon and cortisol - NE and EPI stimulated glycogenolysis in liver and muscles and lipolysis - Glucagon: stimulates lipolysis - Insulin decreases thus increases lipolysis glycogenolysis and gluconeogenesis - Growth Hormone: lipolysis in adipose tissue and retards blood glucose entry

Answer 96

- Liver glycolysis and gluconeogenesis and carbohydrate consumption can support rate of blood glucose utilization - Hormonal repsonses cause the blood glucose to be maintained by glycogenolysis and gluconeogenesis. Skeletal muscle membranes are more permeable to glucose causing blood glucose to be used more

Answer 97

EPOC (Excessive post exercise O2 consumption): The time after exercise when the energy expenditure is still elevated and the physiological systems return to resting steady state

Answer 98

Phase 1: Fast phase (2-3 min) O2 levels of myoglobin is restored CrP is resynthesized ``` Phase 2: Slow phase (30 min.- several hours) clears out lactate body temperature regulation removes hormones ```

Answer 99

To help maintain blood flow that can... 1. Help regulate temp. 2. Remove metabolic byproducts 3. Replenishes energy substrates

Answer 100

- 2% of body weight affects aerobic performance - decrease blood volume -> decrease SV -> decrease Q and MAP -> decrease O2 - increase body temp. - 3-4% impairs anaerobic performance (inhibits perfusion of blood into skeletal muscle) - increase lactate levels - increase muscle temperature - Degrades muscle glycogen - decrease cognitive function - iincrease RPE (Rate of Percieved Exertion) - decrease motivation to exercise - decrease time to exhaustion - comprise physiological function and negatively affect performance

Answer 101

CHO: 50-60% of Total kcal (45-65%) FATS: Less than 30% (20-35%) PRO: 10-20% or .8 g/kg (10-35%)

Answer 102

1. Consuming a high carbohydrate diet 2. Carbohydrate loading 3. Pregame meal 4. Fluid and carbohydrate consumption between pregame and exercise bout

Answer 103

- 500g is needed - 60-70% total caloric intake - helps prevent protein catabolism - helps prevent release of stress hormones, cortisol and catecholamines - immune system compromises - high-CHO diet necessary to prevent insuffiecient replenishment of muscle and liver glycogen during enduranceevent, when blood glucose and muscle glycogen are significant soucres of energy

Answer 104

- Athletes who are trying to build or repair tissue by exercise training - Moderately trained endurance athletes can increase 1-1.2 - Heavy resistance training 1.6

Answer 105

- by doing a nitrogen balance study - a nitrogen balance study living in a whole room calorimeter and the nitrogen intake and content of wastes are measured under well controlled conditions

Answer 106

urine, feces, and sweat

Answer 107

Nitrogen balance: nitrogen in = nitrogen out Negative nitrogen balance: nitrogen in < nitrogen out Positive nitrogen balance: nitrogen in > nitrogen out

Answer 108

1.2 g/kg/day during the 1st few weeks

Answer 109

- 4 hours prior to exercise. Should be high carbs (3-5 g/kg) and only have enough protein and fats to minimize hunger urges - helps to assure muscle and liver glycogen stores are filled to capacity but not to give gastric distress during exercise

Answer 110

if exercise isn't included then it will result in weight gains because the glycogen will not be used

Answer 111

- It's like filling a tank of gas, greater stores of muscle glycogen increase endurance time - increase the duration of race pace and delays onset of fatigue. Allows racer to maintain optimal race pace for longer period of time

Answer 112

No b/c the lactate threshold isn't affected by the amount of glycogen in the muscle

Answer 113

Classic: 7 days total hard to tolerate depletion and low -> high carb diets 3 days low carbs and strenuous exercise (intentional depletion of muscle glycogen) 3 days 90% of caloric intake regular exercise last day is day of the race training tapered -> CHO intake increases Modified Classic: 7 days training volume tapered 5 days 6th day rest, 7th competition (time frame can be adjusted) 3 days 50% carbohydrates of caloric intake 3 days 70% carbohydrates of caloric intake easier to adhere to One-day method: consume 10g of carbohydrates per kg of bodyweight day before exercise has same effect as classic methods

Answer 114

- Continuous competitive endurance events lasting longer than 90 minutes - Not for regular training, games or most sporting events that last longer than 90 minutes - When they are going to exercise regularly, train, or compete in endurance events

Answer 115

- b/c if you follow the following practices it's usually sifficient to meet nutritional needs of training program: - Consume a high carbohydrate diet sufficient in calories - Good pre-game meal 3-4 hours prior - consume carbs during exercise - and intensity of training is not as intense as competition, hydration is usually more available

Answer 116

- 5-7 ml/kg of BW 4 hours before exercise. If urine is still dark 2 hours later an additional 3-5 ml can be taken in

Answer 117

b/c everyone is different and intensity and duration of exercises are different as well, there is a difference b/t sweet compositions and rates b/t individuals thus a plan needs to be created to replenish lost fluids during exercise - replenishes lost water due to sweat to maintain body weight within- 2% of pre exercise body weight - Provides adequate amounts of CHO to maintain blood glucose and as an exogenous source of carbs to the exercising muscle replenishes lost electrolytes

Answer 118

Sweat Rate = Pre exercise (kg) - post exercise (kg) + fluid intake (L)

Answer 119

- Exercise < 60 min < 30 g/hour CHO - Exercise > 60 min > 30 g/hour CHO - Exercise > 2 hours > 60 g/hour CHO - Exercise > 2.5 hours > 90 g/hour CHO - Drink should be 4-8% CHO

Answer 120

240 ml = 1 dl / 100 ml = 2.4 dL | 14 g / 2.4 dL = 5.83%

Answer 121

15g x 4 = 60g | 240ml x 4 = 960 mL/hr

Answer 122

6% = 6g/dL 1. 25 L / .1 = 12.5 dL 12. 5 dL x 6 = 75g CHO/hr

Answer 123

early in exercise and continue every 10-20 min. throughout exercise session

Answer 124

Exercise more than 60 min.

Answer 125

loss of 2% or greater body weight during exercise leads to dehydration

Answer 126

16-24 fl oz per pound lost during exercise

Answer 127

CNS response, receptors in the oral cavity provide afferent signals to the higher brain centers to modify output/motivation

Answer 128

High intensity exercise durations of less than 60 min.

Answer 129

2. 12 lb = 1 kg 2. 12 x 2 = 4.24 kg lost 4. 24 kg + 1.0 L = 5.25 L/hr

Answer 130

within 1st 30 min consume 1- 1.5 g CHO per kg BW | repeat every 2 hrs for 4-6 hrs

Answer 131

- Fluid replacement drinks (4-8% carb-electrolyte mix) should contain sucrose, glucose and glucose polymers - also contain potassium, sodium, and chloride - carb replacement drinks 4-8% carb mix. also carb protein ratio of 3-4:1

Answer 132

- sports drinks w/ higher carbs (> 4-8%) can replace muscle glycogen and contain protein. - 3-4:1 carb-protein ratio stimulates glycogenesis in muscle - Recovery drinks usually have more proteins and carbs than recommended

Answer 133

- 90% water for rehydration - Vitamin and Minerals - Whey and Casein Proteins - 3-4:1 CHO to ratio protein - enhances glycogen stores, absorption and retention of water, repair of muscle tissue

Final Study Questions Flashcards

(162 cards)