Introduction to metabolism

Question 1

What is the energy currency?

Answer 1

ATP

Question 2

Where is energy stored?

Answer 2

Phosphoanhydride bonds

Question 3

What 3 systems regenerate ATP?

Answer 3

1. PCr
2. Glycolysis
3. Oxidative phosphorylation

Question 4

How much ATP can be regenerated during glycolysis? - both glucose and glycogen source

Answer 4

Glucose - 2 ATP
Glycogen - 3 ATP

Question 5

Why does glycogen produce more ATP in glycolysis?

Answer 5

Less ATP is needed to be reinvested, therefore gain of 3 ATP

Question 6

How much ATP is regenerated during oxidative phosphorylation? - both CHO and fat

Answer 6

CHO - 36 ATP
Fat - 130 ATP

Question 7

What is the trade-off concerning ATP regeneration?

Answer 7

Power-capacity trade-off

Question 8

Why must ATP be regenerated?

Answer 8

To maintain level of contractile activity

Question 9

What system is predominant in exercise?

Answer 9

Relative contribution - depending on the exercise intensity and duration

Question 10

What are the 3 sources of fuel?

Answer 10

1. CHO
2. fat
3. protein - not majorly

Question 11

What is the preferred fuel source during prolonged, low intensity exercise?

Answer 11

Fat - most abundant, even in lean athletes

Question 12

What happens to the fuel source as exercise intensity increases?

Answer 12

Become less reliant on fat and turn to circulating glucose and glycogen stores

Question 13

What happens to the fuel sources and their contribution as duration of exercise increases?

Answer 13

CHO depletes
Muscle TG depletes
But, plasma fat increases

Question 14

Name 3 functions of nutrients on a whole.

Answer 14

1. Energy provision
2. Promote growth and development
3. Regulate metabolism

Question 15

Name the macronutrients.

Answer 15

1. CHO
2. Fat
3. Protein
4. Water

Question 16

Name the micronutrients

Answer 16

1. Vitamins
2. Minerals
3. Trace elements

Question 17

Functions of CHO

Answer 17

1. Energy source
2. Health benefits - fibre

Question 18

Approximately what % does CHO contribute to energy intake?

Answer 18

60%

Question 19

Is CHO considered an essential or non-essential nutrient? And why?

Answer 19

Non-essential - glucose can be produced via gluconeogenesis

Question 20

Name 3 sources of CHO

Answer 20

1. Sugars
2. Starches
3. Fibre

Question 21

Name the 3 types of CHO

Answer 21

1. Monosaccharides
2. Disaccharides
3. Polysaccharides

Question 22

What are the functions of fat? (5)

Answer 22

1. Energy source
2. Protection of vital organs
3. Cell membrane formation
4. Precursor of bile, hormones and steroids
5. Fat soluble vitamin intake

Question 23

Approximately what % does fat contribute to energy intake?

Answer 23

30%

Question 24

What is the most abundant fat? And what is the difference between saturated and unsaturated fat?

Answer 24

Triglycerides (TG)
Saturated - no double bond
Unsaturated - double bond

Question 25

Functions of protein

Answer 25

1. Provide cell structure 2. AA have metabolic roles 3. AA are precursors for protein synthesis, neurotransmitters, DNA and RNA

Question 26

Approximately what % does protein contribute to energy intake?

Answer 26

10%

Question 27

What is the difference between essential and non-essential AA?

Answer 27

Essential - must be consumed within diet Non-essential - ability to be produced by the body

Question 28

What makes a complete protein?

Answer 28

Containing all 9 AA

Question 29

Name a method that assesses protein quality? And how?

Answer 29

PDCAA - rating out of 1

Question 30

Approximately how much water makes up the adult body?

Answer 30

60% 2/3 intracellular 1/3 extracellular

Question 31

Name the functions of water

Answer 31

1. Nutrient transport 2. Protection 3. Temp regulation 4. Biochemical reactions 5. Medium for reactions

Question 32

Name 3 types of ways to assess dietary intake

Answer 32

1. Diet record 2. 24hr recall 3. Food frequency questionnaire

Question 33

What are the main problems with dietary self-assessment?

Answer 33

1. Compliance 2. Bias in memory/reporting 3. Altered behaviour 4. Underestimating

Question 34

What is the preferred method to assess dietary intake?

Answer 34

Regular monitoring of weight and body composition