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NFS302 > Lecture 2: Bioenergetics and Carbohydrates > Flashcards

Lecture 2: Bioenergetics and Carbohydrates Flashcards

1
Q

Define: bioenergetics

A

the study of how energy is captured, transferred and/or used within a biological system

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2
Q

Define: fitness

A

the ability to carry out daily tasks with vigour and alertness, without undue fatigue, and with ample energy to enjoy leisure time pursuits and to meet unforeseen emergencies

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3
Q

How your body can respond in emergency situations depend on…

A

muscle glycogen levels

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4
Q

Define: fatigue

A

a physical condition marked by the point in time at which the work output or performance cannot be maintained

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5
Q

Define: ATP

A

the high energy molecule that is the direct source of energy for all biological processes

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6
Q

Poor nutrition can directly affect _____, which results in _____

A

ATP production;

decrease in sport performance

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7
Q

Sources of ATP

A

1) Carbohydrate
2) Fat
3) Protein

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8
Q

Energy systems

A

1) Phosphagen system (ATP-PC)
2) Anaerobic system (glycolytic)
3) Aerobic system (oxidative)

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9
Q

Rate & capacity of ATP-PC system

A

Rate: very fast
Capacity: very limited

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10
Q

How long does the ATP-PC system last?

A

5-15 sec

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11
Q

Rate & capacity of anaerobic system

A

Rate: fast
Capacity: limited

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12
Q

How long does anaerobic system last?

A

1-3 min

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13
Q

Rate & capacity of aerobic system

A

Rate: very slow
Capacity: unlimited

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14
Q

At what distance does a sprinter and long-distance runner tie?

A

600m

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15
Q

For 800m race, what energy system is being used?

A

Begins with ATP-PC, but runs out.

50:50 anaerobic to aerobic after.

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16
Q

What determines which energy system is used?

A

1) Intensity of effort
2) Duration
3) Fitness status
4) Nutritional status

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17
Q

At ___% of VO2 max, the % energy from fat and carbs are the same.

A

33

18
Q

How long does aerobic system last?

A

hours

19
Q

Differences between trained and untrained individuals during exercise

A
  • Trained produces more work per mL O2

- Trained burns more fat before burning CHO

20
Q

Why are trained people better at using fat as fuel vs untrained people?

A
  • More mitochondria
  • More efficient at distributing and using oxygen
  • Enzymatic differences
21
Q

What’s so good about CHO?

A
  • Only nutrient that provides energy for anaerobic activities
  • Spares muscle tissue from being broken down
  • Fuel used by the brain
22
Q

What is “bonking”?

A

Brain “shuts down” when all the glucose is used up. Happens around 20 mile mark in a marathon.

23
Q

Types of CHO

A

1) Glucose
2) Complex carbs (starch, glycogen)
3) Fibre

24
Q

Define: startch

A

the storage form of CHO in plants

25
Q

Define: glycogen

A

the storage form of CHO in animals

26
Q

Define: fibre

A

non-digestible plant based CHO

27
Q

How many CHO should an endurance athlete eat?

A

6-10g per kg per day

28
Q

How many CHO should a strength athlete eat?

A

4-7g per kg per day

29
Q

What is periodization?

A

Athletes change their training during the course of the year, so they should also adjust their nutritional intake in response. CHO intake varies greatly depending on type of training, but protein stays about the same.

30
Q

3 pillars of CHO availability

A

1) Maximize glycogen (in advance)
2) Pre-game meal
3) CHO during event

31
Q

Carb storage

A

1) < 500g muscle glycogen
2) <100g liver glycogen
3) Few grams blood glucose

32
Q

____ is the main CHO fuel for high intensity exercise

A

Glycogen

33
Q

For intermittent high-intensity sports, the amount of glycogen used to do successive intervals…

A

will become less even if the same amount of work is done (brain learns the motion)

34
Q

Fast twitch muscle

A

Used during anaerobic exercise (fatigue quickly)

35
Q

Slow twitch muscle

A

Used during aerobic exercise (last for long time)

36
Q

Define: Glycemic Index (GI)

A

an index for classifying carbohydrate food based on how quickly they are digested and absorbed into the bloodstream when consumed in isolation.

37
Q

When is GI useful in sports?

A

Controversial. Perhaps if energy is needed immediately, high GI foods should be consumed.

38
Q

High GI =

Low GI =

A

High GI = absorbed quickly

Low GI = absorbed slowly

39
Q

Net ATP from anaerobic metabolism

A

2/3 ATP

40
Q

Net ATP from aerobic metabolism

A

32/33 ATP

41
Q

Where does aerobic metabolism occur?

A

mitochondria

42
Q

Factors affecting how many carbs athlete should eat?

A
  • Periodization

- Carb availability

NFS302 (11 decks)

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