KA II Flashcards
4 fundamental strategies for ensuring adequate carbohydrate intake include
1) AHEAD OF TIME - increasing quantity in the days before competition.
2) JUST BEFORE - to top off muscle and liver glycogen stores.
3) DURING - to maintain blood glucose levels and spare other fuels (e.g., glycogen).
4) AFTER - to replenish muscle and liver glycogen stores (in time for the next event or hard training day).
Glycogen Storage:
1) 75% stored in ____________ glycogen
2) 5-15% stored in ____________ glycogen
3) 5-15% stored in ____________ glycogen
Intermyofibrillar
Intramyofibrillar
Subsarcolemmal
liver glycogen is decreased
by about __% after 1 hour of exercise at 75% of V̇O2max.
Liver glycogen at rest comes from __% glycogenolysis and __% gluconeogenesis
50%
60
40
_______ increases the uptake of glucose into various tissues (muscle, liver, etc.), but know it also promotes the storage of the glucose being glycogen ________ activity increases, and glycogen _____________
Insulin
synthase
phosphorylase
recommended amount of carbs to replenish glycogen storage (Dependent on exercise/intensity)
Proper loading of glycogen can lead to an increase duration to exhaustion by __% and reduce time to complete by -%
7-10 g/kg
20%
2-3%
Factors that impact glycogenolysis (3)
1) Glucose availability
2) Glucose transport into cell
3) Activity of enzymes (specifically glycogen synthase)
30-50% higher rates of glycogen synthesis over the first _ hrs of recovery.
within this time frame a _ g/kg rate is optimal
4 hrs
1 g/kg
Athletes should have the last fairly large meal _ to _ hours before competition.
3 to 5
ingestion of ___ to ___ g of carbohydrate 3 to 4 hours before exercise may be an effective strategy for enhancing carbohydrate availability
200-300
Fat stores can contain more than __ times the amount of energy contained in carbohydrate stores.
50
Circulating TGs (e.g., in a very low-density lipoprotein [VLDL]) bind with the enzyme ________ _________ and split off FAs which can be taken up by muscle
IMTGs are split ________-________ ____ and their fatty acids are transported into the mitochondria for oxidation
lipoprotein lipase (LPL)
Hormone-sensitive lipase (HSL)
Fat stored within muscle (IMTG) is more prevalent in Type _ than Type __ fibers and serves as a crucial energy source during exercise (especially endurance).
I
II
Hormone-Sensitive Lipase is heavily regulated by hormones ________ (Stimulation) and ________ (Inhibition)
epinephrine
Insulin
_________ is the most abundant protein in plasma with a primary function being it is a carrier protein that transports fatty acids
Albumin
Activated’ fats form a complex (acyl-CoA complex) bond with ________ to allow fatty acids to enter the
mitochondria.
carnitine
In endurance-trained individuals, the maximal rates of fat oxidation (~0.5-1.0 g/min) are observed _____ to _____ % of V02 max
At higher intensities of exercise (>__% of ሶVO2max), fat oxidation is inhibited, and both the relative and absolute rates of fat oxidation decrease to low values.
~60-65%
75%
RANDLE CYCLE:
An increasing concentration of ______-___ inhibits
pyruvate dehydrogenase complex that breaks down pyruvate to acetyl-CoA.
From this occurring _______ from the TCA cycle inhibits PFK and glycolysis
acetyl-CoA
Citrate
Benefits of DHA/EPA supplementation should be at a dosage of ___-___ grams/day
1.5-2.0
_______ increases lipolysis and plasma FA availability, resulting in increased oxidation of FAs at rest and
during exercise
Fasting
Factors that varies hydration
I
C
E
S
H
H
Intensity and duration of activity
Clothing/equipment worn
Environment
Size of athlete
Hydration status
Heat Acclimatation
Pre exercise HYDRATION:
-
NATA
-
-
AND
-
5-7ml/kg 4 hours prior to competition
3-5ml/kg 2 hours prior to competition
500ml 2-3 hours prior to competition
200-300ml 10-20 min prior to competition
5-10ml/kg 2 4 hours prior to competition
How much is a concern of water loss after an excursion of exercise?
If a person weighs 200lbs pre workout and then weighs in at 195lbs after….. what percentage of body weight did this individual lose?
greater than 2% body weight from start of exercise bout.
2.5% (NOT GOOD)
A soccer player weighs 160 pregame and 157 post game. He drank 20oz of water during the 90 minute exhibition….. what is the athletes sweat rate?
1.5 hrs (exhibition time
= 45.3oz/hr (sweat rate)
