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Exercise Physiology > Lecture 15 > Flashcards

Lecture 15 Flashcards

1
Q

Lecture 15:

What are the 6 key nutrient groups?

A

1.) Carbohydrates (CHO)
2.) Fats (lipids)
3.) Proteins
4.) Vitamins
5.) Minerals
6.) Water

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2
Q

Lecture 15:

What are the 2 key determinants of glycogen replacement?

A

1.) Carbohydrate (CHO intake
2.) Exercise type (eccentric = decreased glycogen synthesis)

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3
Q

Lecture 15:

How many carbs are required per day to maintain glycogen levels?
- what happens if intake is not enough?

A

3-12g CHO/kg body weight per day required for glycogen maintenance
- hunger often isn’t sufficient enough for CHO consumption
- insufficient CHO intake leads to heavy & tired feeling

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4
Q

Lecture 15:

What is Glycemin Index (GI)?

A

Classification of food categorized by glycemic (blood sugar) responses

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5
Q

Lecture 15:

When discussing food Glycemic Index’s, What are some foods with High GI?

A

High GI = greater than 70
- sports drinks, jelly beans, baked/fried potatoes, cornflakes, pretzels, etc

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6
Q

Lecture 15:

When discussing food Glycemic Index’s, What are some foods with moderate GI?

A

Moderate GI = 56-70
- pastry, pita bread, white rice, bananas, soda, ice cream, etc

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7
Q

Lecture 15:

When discussing food Glycemic Index’s, What are some foods with low GI?

A

GI = less than or equal to 55
- spaghetti, legumes, milk, apples, pear, peanuts, m&ms, yogurt, etc

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8
Q

Lecture 15:

Why is the Glycemic Index (GI) not perfect?

A

Everyone responds to GI differently
- Fat & high GI = lower GI
- GI calculations differ depending on reference food (glucose vs white bread)

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9
Q

Lecture 15:

What is Glycemic Load (GL) & it’s calculation?

A

An improved carbohydrate index calculated by:
GL = (GI x CHO in g)/100

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10
Q

Lecture 15:

What are some carbohydrate (CHO) factors that increase exercise time?

A
  • Low-GI pre-exercise snacks - normoglycemia
  • CHO loading (1-3 days prior) lots of carbs before event
  • CHO consumption during exercise
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11
Q

Lecture 15:

What are some carbohydrate (CHO) factors that decrease exercise time?

A
  • high-GI pre-exercise snacks - cause hypoglycemia
  • no CHO loading before event (lower glycogen stores)
  • no CHO feeding during exercise
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12
Q

Lecture 15:

Impact of Carbohydrates during exercise?

A

Unlike pre-exercise CHO, CHO during exercise does not trigger hypoglycemia thus CHOICE during exercise is good

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13
Q

Lecture 15:

Why is Carbohydrate intake essential following exercise?

A

Glycogen resynthesis is high 2hours after exercise so want to consume CHO within 2hrs of workout
- protein & CHO intake enhance glycogen stores
- CHO intake also helps stimulate muscle tissue repair

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14
Q

Lecture 15:

Why are Fats (FFAs) important for fuel during exercise?

A

They delay exhaustion after glycogen depletion
- body cannot metabolize triglycerides (dietary fats) so must break down triglycerides into FFAs

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15
Q

Lecture 15:

Are high fat diets good or bad?

A

High fat intake will increase circulating FFAs (good) but decrease glycogen storage (bad).
*no conclusive evidence on high-fat diets and exercise

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16
Q

Lecture 15:

What are the protein requirements for athletes?

A

1.2-1.7g/kg body weight per day
- when endurance training, protein is a possible fuel substrate but when strength training, protein is needed for building muscle
*excessive protein intake can lead to health risks

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17
Q

Lecture 15:

What is the importance of CHO & Protein after exercise?

A

CHO & protein after exercise lead to improves glycogen & muscle protein synthesis

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18
Q

Lecture 15:

Water gain at rest - % composition from what?

A

33ml/kg/day water gain
- 60% from beverages
- 30% from food
- 10% from cellular respiration

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19
Q

Lecture 15:

How is water lost at rest? %’s from what?

A

1.) evaporated from skin & respiration (30%)
2.) excreted from kidneys {urine} (60%)
3.) excretion from large intestine {poop} (5%)
4.) sweat (5%)

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20
Q

Lecture 15:

How do you get dehydrated during exercise?

A

Sweating increases as body temperate increases making water loss greater than water gain

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21
Q

Lecture 15:

What are a couple factors that add to body temperature and sweating during exercise?

A
  • environmental temperate/radiant heat load
  • humidity
  • air velocity
  • body size
  • metabolic rate
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22
Q

Lecture 15:

What 3 percentages make up water gain at rest?

A

1.) 60% = fluid intake
2.) 30% = food intake
3.) 10% = metabolic water production

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23
Q

Lecture 15:

What 4 percentages make up water loss at rest?

A

1.) 30% = insensible water loss from skin & respiration
2.) 5% = sweat loss
3.) 60% = urine
4.) 5% = fecal loss

24
Q

Lecture 15:

What 2 percentages make up water loss during exercise?

A

1.) 90% = sweating
2.) 10% = insensible water loss

25
Q

Lecture 15:

How does increased temperature and decreased plasma volumes impair aerobic performance?

A

1.) increased temperature causes more sweat loss which leads to decreased performance
2.) decreased plasma volume decreases cardiovascular and thermoregulatory functions

26
Q

Lecture 15:

How are electrolytes lost in sweat?

A

Sweat is like & derived from plasma & includes mostly Na+ & Cl- so remaining ions on the body must be redistributed

27
Q

Lecture 15:

What electrolytes are lost in urine?

A

Kidneys regulate electrolyte excretion & when urine production decreases so does electrolyte excretion
- aldosterone causes Na+retention which leads to increases in thirst & drinking (increased electrolyte loss)

28
Q

Lecture 15:

What are the benefits of fluids during exercise?

A

Fluids minimize dehydration & water loss which helps maintain performance and cardiovascular functions

29
Q

Lecture 15:

What is Hyponatremia?

A

Relatively rare but occurs with Excessive loss of sodium (Na+) & excessive rehydration (serum Na+ <135mmol/L)

30
Q

Lecture 15:

What are the mild symptoms of Hyponatremia? Severe symptoms?

A

1.) Mild = bloating/puffiness, nausea/vomitting, headache
2.) Severe = cerebral or pulmonary edema, cognitive or central nervous system dysfunction, coma, death

31
Q

Lecture 15:

What are the fluid replacement guidelines for 2hr before exercise?

A

400-600ml of fluids 2h before

32
Q

Lecture 15:

What are the fluid replacement guidelines for during exercise?

A

Intake fluids to stay within 2% of per-exercise body weight (not over-drinking)

33
Q

Lecture 15:

What are the fluid replacement guidelines for after exercise?

A

Replace all fluid losses & have salty snack for sodium replensihment

34
Q

Lecture 15:

what is Carbohydrate Loading?

A

Training is tapered week before event as max glycogen stores lead to better performance
- days 6-4 before event have normal CHO diet
- days 3-1 before event have high CHO diet
*this allows muscle glycogen stores to double

35
Q

Lecture 15:

How do you prepare the over for endurance exercise & why?

A

Prepare liver with CHO loading to greatly increase liver glycogen levels & reduce hypoglycemia
- 1g glycogen is stored with 2.6g water
(CHO loading = glycogen = water weight gain)

36
Q

Lecture 15:

What is the difference in speed of liver vs muscle glycogen synthesis?

A

Liver glycogen is resynthesized quickly but muscle glycogen is resynthesized slowly
- so is important to increase CHO & protein intake less than 2h after competition

37
Q

Lecture 15:

How do Na+ concentrations in sports drinks help with rehydration?

A

High glucose and Na+ levels in the drink stimulate water absorption as Na+ increases thirst, palatability, & water retention
- 20-60mmol?L

38
Q

Lecture 15:

What increases the palatability of sports drinks?

A

Light flavour with no strong aftertaste and increases ad libitum consumption

39
Q

Lecture 15:

What are the 3 General models of body composition?

A

1.) Chemical
2.) Anatomical
3.) Two Compartment

40
Q

Lecture 15:

Why is it important to assess body composition?

A

It is a source of key information as height and weight are not enough to know one’s fitness status
- increased percent body fat = decreased performance

41
Q

Lecture 15:

What are a few (5) ways to measure body composition?

A

1.) Densitometry & hydrostatic weighing
2.) DEXA
3.) Air plethysmography
4.) skin folds
5.) bioelectric impedance

42
Q

Lecture 15:

When discussing measurement methods for body composition, What is Densitomitry & how is it done?

A

Densitometry measures body density using hydrostatic (underwater) weighing as muscle is heavier than water but fat is lighter than water
- most used method

43
Q

Lecture 15:

What are the limitations of Densitometry & Hydrostatic Weighing?

A

1.) Lung Air volume is confounding
2.) conversion of body density to percent fat
3.) fat-free density is variable among people

44
Q

Lecture 15:

When discussing measurement methods for body composition, What is the DEXA measurement?

A

DEXA = Dual-Energy X-ray Absorptiometry
Very precise, reliable method that quantifies bone and soft-tissue composition but is very expensive & technical

45
Q

Lecture 15:

When discussing measurement methods for body composition, What is the Air plethysmography (body pod) method?

A

A type of Densitometry technique but uses air displacement instead of water
- easy for the subject but difficult for the operator and expensive

46
Q

Lecture 15:

When discussing measurement methods for body composition, What is the Skinfold Technique?

A

The most widely used field technique where thickness is measured at a minimum of 3 sites
- it is reasonable accurate and uses quadratic equations

47
Q

Lecture 15:

When discussing measurement methods for body composition, What is the Bioelectric Impedance Technique?

A

Places electrodes on ankle, foot, wrist, & hand and sends a currant through proximal to distal sites
- looks at conduction as fat-free mass is a good electrical conductor & fat is a poor conductor
* reasonably accurate but room for improvement

48
Q

Lecture 15:

How are weight standards used inappropriately?

A

Weight standards are seriously abused by coaches & players
- misconception that small weight loss is good but large weight loss better
- weight standards could possibly decrease performance and cause eating disorders

49
Q

Lecture 15:

How is dehydration a risk during severe weight loss?

A

Fasting & extreme caloric restriction leads to water loss 2-4% weight loss as water can impair performance
- risk of kidney & cardiovascular dysfunction & possibly death

50
Q

Lecture 15:

How is chronic fatigue a risk for severe weight loss?

A

Underweight leads to fatigue, substrate depletion, & decreased performance & injuries
- fatigue mimics overtraining

51
Q

Lecture 15:

What is the female athlete triad? How is it a risk of severe weight loss?

A

Eating, menstruation, & bone disorders are the triad that lead to increased risks & seen in women with lean physique, low body weight or endurance
Eg; skating, h gymnastics, dance, running, swimming

52
Q

Lecture 15:

What is Menstrual Dysfunction when discussing risks of severe weight loss?

A

Delayed menarche, oligomenorreha or amenorrhea
- prevalent in low-body-weight sports
- occurs due to caloric intake less than caloric expenditure

53
Q

Lecture 15:

How is bone mineral loss a risk of severe weight loss?

A

Serious consequence of athletic amenorrhea & anorexia leads to 7x higher fracture rates due to lowered bone mineral levels

54
Q

Lecture 15:

Why are weight standards not always appropriate?

A
  • inappropriate standards are risky for athlete health
  • technical measurement errors occur and “ideal” composition is not always best for performance
55
Q

Lecture 15:

When trying to achieve optimal weight, why should you avoid fasting & crash diets?

A

They cause more water & muscle loss and less fat loss
- ketosis accelerates water loss

56
Q

Lecture 15:

When achieving optimal weight, what s the optimal weight loss technique?

A

Decrease fat mass and increase FFM
- moderate caloric restriction & exercise
- caloric deficit ~200-500kcal/day
- loss = <0.5-1kg/week
- slowing of weight loss when near goal weight

Exercise Physiology (11 decks)

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