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Kin Test Flashcards

1
Q

Water:
Why you need it

A

-makes up plasma: dissolves nutrients & waste in blood
-makes up cytoplasm: dissolves the enzymes needed for cell processes
-regulates body temp

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2
Q

Water:
Daily Requirements

A

-follow your thirst (should equal 1-2L)
-you cannot store extra water for later

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3
Q

Water:
Pre exercise requirement

A

2 cups

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4
Q

Water:
During exercise requirements

A

1 cup every 30 minutes

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5
Q

Water:
Post exercise requirements

A

2 cups of water (in a recovery drink)

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6
Q

Water:
Too much?

A

-can store very limited amount in plasma & cytoplasm
Hyponatremia: having too much water (occurs with intense sweating and consuming water with no electrolytes in it)

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7
Q

Water:
Too little?

A

-dehydration
-heatstroke
-3 days no water = death

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8
Q

Water:
Foods

A

-watermelon
-cucumber
-orange

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9
Q

Water:
Facts!

A

-body loses its ability to store water as it ages (this contributes to wrinkles and loss of height)
-you store a molecule of water with every molecule of carbohydrate you store

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10
Q

Carbs:
Why we need them?

A

-#1 source of energy
Glycogen: made from glucose and is the bodies main energy source (stored in liver and skeletal muscle)
-brain relies on glucose for energy

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11
Q

Carbs:
Made of?

A

-Carbon, hydrogen & oxygen

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12
Q

Carbs:
Calorie amount

A

4 cals/g

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13
Q

Carbs:
Daily requirements

A

Average person: 6g/Kg
Athlete: 10g/Kg
-60% of your daily calorie intake should be carbs

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14
Q

Carbs:
Pre exercise

A

30-60g

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15
Q

Carbs:
During exercise

A

90g

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16
Q

Carbs:
Post exercise

A

60-90g

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17
Q

Fats:
Why?

A

-body’s #2 source of energy
-cell membrane, insulation, protection of organs

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18
Q

Fats:
Made of?

A

Carbon oxygen and hydrogen

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19
Q

Fats:
Saturated

A

-when carbon is bonded to hydrogen
-solid at room temp

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20
Q

Fats:
Unsaturated

A

-carbons are all not bonded to hydrogen
-liquid at room temp

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21
Q

Fats:
Storage

A

-easily stored under skin or around organs

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22
Q

Fats:
Amount of calories

A

9 cal/g

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23
Q

Fats:
Daily requirement

A

-60g/day (around 25% of diet)
-saturated fats shouldn’t exceed 15g per day

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24
Q

Fats:
Pre, during and post exercise

A

None or tummy problems

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25
Q

Proteins:
Why?

A

-enzymes, hormones, collagen, muscle, hair, etc.
-bodies 3rd choice for energy

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26
Q

Protein:
Made of?

A

-chains of amino acids, which contain carbon but also nitrogen, which is hard to break down

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27
Q

Protein:
Calories

A

4 cal/g

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28
Q

Protein:
Too much?

A

-kidneys have to process it and add the nitrogen to your urine so very high levels can cause kidney stones or even kidney damage

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29
Q

Protein:
Daily requirements

A

Average: 0.6 per kg of body weight
Athlete: 2g per kg of body weight
-should be 15% of your diet
-body cannot absorb more than 30g per meal

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30
Q

Protein:
Before and during exercise

A

None!

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31
Q

Protein:
After exercise

A

15kg

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32
Q

Energy Equation

A

Balance between calories consumed and calories burned

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33
Q

Basal Metabolic Rate (BMR)

A

The calories your body needs to maintain basic body functions while at total rest

34
Q

Influences on BMR

A

Gender: males due to larger organs, blood volume etc.
Muscle Mass: muscles require calories to maintain but fat does not
Age: age 12-25 has the highest calories use due to growth
Height: taller people have more bone mass to supply with calories
Weight: more body mass overall will need more calories to maintain
Genetics: you will burn and store calories at a rate and pattern that is genetically determined

35
Q

Set point theory

A

you will burn and store calories at a rate and pattern that is genetically determined

36
Q

Physical Activity

A

any activity burns calories but the heavier you are, the more calories you burn

37
Q

Harris-Benedict Equation

A

Calculates the total number of calories needed daily based on BMR and activity level

38
Q

Factors that influence Harris-Benedict Equation

A

-age
-gender
-weight
-height
-physical activity level

39
Q

ATP:
Why?

A

-gives energy to cells

40
Q

ATP:
What dictates method

A

-exercise intensity
-oxygen availability
-energy system demand

41
Q

ATP-PCr:
Time

A

Less than 10s

42
Q

ATP-PCr:
Location

A

Cytoplasm

43
Q

ATP-PCr:
What happens?

A

Uses stored ATP for quick energy

44
Q

ATP-PCr:
Muscle type

A

2x

45
Q

ATP-PCr:
ATP produced

A

1

46
Q

ATP-PCr:
Examples

A

-baseball pitch
-shot flat

47
Q

Glycolytic:
Time

A

3 mins max

48
Q

Glycolytic:
Where?

A

Cytoplasm

49
Q

Glycolytic:
What happens?

A

Breaks down glucose into pyruvate molecules to produce 2 ATP this ferments turning into lactic acid

50
Q

Glycolytic:
Lactic Threshold

A

The point where it ferments turning into lactic acid

51
Q

Glycolytic:
How long until lactic acid is gone?

A

Takes about 24 hours for liver to process and remove

52
Q

Glycolytic:
Muscle type

A

2A

53
Q

Glycolytic:
Examples

A

200m sprint

54
Q

Glycolytic:
Number of ATP produced

A

2

55
Q

Oxidative:
Time

A

Unlimited

56
Q

Oxidative:
Where

A

Cytoplasm & Mitochondria

57
Q

Oxidative:
What happens?

A

Uses oxygen to break down carbs fats and protein for energy

58
Q

Oxidative:
Muscle type

A

Type 1

59
Q

Oxidative:
ATP produced

A

36

60
Q

Oxidative:
Examples

A

Jogging
Swimming

61
Q

VO2max

A

How much oxygen your cells are capable of using

62
Q

VO2max:
Influences

A

-more weight=more oxygen cells use since you have more cells
-males have higher due to higher muscle mass

63
Q

VO2max:
Ways to test

A

-direct at max
-indirect at max
-direct at submax
-indirect at submax

64
Q

VO2max:
Direct at max

A

Pros
-most accurate
Cons
-expensive

65
Q

VO2max:
Indirect at max

A

Pros
-easy to perform
Cons
-affected by external factors

66
Q

VO2max:
Direct at submax

A

Pros
-accurate
safer
Cons
-expensive

67
Q

VO2max:
Indirect at submax

A

Pros
-easy
Cons
-least accurate

68
Q

VO2max:
What improves it

A

Cardio training

69
Q

EPOC (excess post exercise oxygen consumption)

A

activities that burn the most calories are the ones that have a high rate of burning calories after exercise is done

70
Q

Oxygen debt

A

Occurs when oxygen intake doesn’t meet demand

71
Q

Genetic advantages

A

-Muscle fiber
-More red blood cells so more oxygen can be carried
-Bigger heart
-VO2max

72
Q

Non-physical

A

Rich parents
Access to coach
Access to food
Access to training

73
Q

Blood Doping

A

Remove an amount of your own blood and store it for later use during a surgery or use blood from a donor
-increases amount of red blood cells

74
Q

EPO

A

Increases red blood cells in people with anemia
-increases red blood cells in endurance athletes

75
Q

HGH (human growth hormone)

A

Increase bone and muscle growth in those with liver problems
-increases muscle mass, strength, and power

76
Q

Beta blockers

A

Slow heart rate in people with heart problems
-slows heart rate and reduces anxiety in target sports

77
Q

Diuretics

A

Help with conditions that cause water maintenance
-none, but makes other drugs harder to detect

78
Q

Cardiac Output

A

Amount of blood pumped by the heart in one minute
Heart rate x Stroke volume

79
Q

Changes in Cardiac output with exercise

A

Cardiac output: increases
Heart Rate: increases
Stoke Volume: increases then plateaus

80
Q

Changes in Cardiac output with fitness

A

Cardiac output: increases
Heart Rate: decreases
Stoke Volume: increases

Tests (9 decks)

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