Movement Science Unit 5 Flashcards
Why are Carbohydrates (CHOs) the most important nutrient in you diet in terms of health and athletic performance?
They are a quicker provider of energy (ATP) and they provide both aerobically and anaerobically.
- CHO are the ONLY macronutrient that can provide energy anaerobically.
- The greater the intensity of exercise = increased anaerobic metabolism = CHO becomes preferential fuel
- CHO (in the form of glucose) is the only source of fuel you brain can use (The only fuel that can cross the blood-brain barrier)
What are Fats?
Fat is stored energy that is released/produced aerobically. Fats produce a greater amount of energy than CHO and PRO, however takes longer.
How do fats provide energy (ATP)?
Tryglycerides (Storage form of fat) go through hydrolysis into fatty acids and glycerol.
{1 Triglyceride molecule produces a grand total of 460 ATP}
What is protein?
Protein is a vital building ingredient for many cells in our body. However, Protein is also an important fuel during ENDURANCE activities.
- Protein must be converted to a form that can readily enter pathways for energy production. This conversion takes place through: Deamination, Transamination.
How does the body decide whether to use CHO, Fats or PRO for energy?
The body will never solely rely on one macronutrient for energy, but one will dominate. What you are doing will determine which energy system is being used and what the fuel of choice will be. The availability of oxygen determines the fate of the energy process (how the ATP will be used).
What is VO2 Max?
What happens if exercise is below 50% of VO2 Max?
What happens if exercise increases above 50% of VO2 Max?
The max volume of O2 you can take in, transport and utilize.
- Exercise below 50% of VO2 Max will use a large portion of Fats for energy. But if the duration of the activity lasts longer than 90 minutes then PRO will be used as an energy source.
- As exercise intensity increases above 50% VO2 Max, a greater percent of energy will come from CHO and less from fats.
What are the 3 systems of energy production?
- ATP/CP (Creatine Phosphate) ~ Immediate
- Lactic Acid ( Anaerobic; Short term)
- Aerobic (Oxygen; Long term)
What are the components of ATP/CO (Immediate) System?
(What is the duration, what is the preferred fuel choice?)
- Short duration, very high intensity exercise lasting 1-10 seconds
- This is stored ATP, energy readily available but doesn’t last long
- Fuel of choice is CHO
What are the components of Short term System (Lactic Acid/Anaerobic)?
What is the duration?
What is the fuel choice fot this system?
- High intensity exercise lasting longer than 10 seconds and up to 2 minutes
- O2 supply is insufficient to meet demands resulting in anaerobic metabolism = Lactic Acid.
- Lactate is used to produce more energy by converting glucose to pyruvate
- Fuel of choice is CHO
What does it mean that, “Lactate is related to intensity and Trained State”?
- Increased intensity of activity = Anaerobic metabolism = increased lactate
- The more fit you are = the ability to stay in the aerobic Long Term System Longer = Decreased production of lactate
What are the components of Long-term System (Oxygen; Aerobic)?
What is the duration?
What is the fuel choice for this system?
- O2 supply is meeting O2 demand
- Activities greater than 3-5 minutes
- Occurs in the mitochondria and results in larger amounts of ATP
- Fuels of choice are Fats, CHO and PRO if activities continues greater than 90 minutes
What are factors that determine energy source? (10)
- Exercise Intensity
- Exercise Type
- Exercise Duration
- Nutritional Status
- Trained State
- Fiber Type make-up of the individual
- Environment Temp - (Increased temp. = increased use of CHO)
- Drugs
- Hormones
- Diet (Caffeine Ingestion = Fat Mobilization)
How are Exercise Intensity and Duration inversely related?
- Increased intensity = Decreased duration = Anaerobic metabolism = Decreased energy available and lactate buildup = fatigue (will need to stop soon)
- Increased Duration = Decreased intensity = Aerobic Metabolism = Increased Energy Available (To go longer)
During movement, assessing vital signs is the best insight into what is happening in your patient from a physiological perspective. What should we know in order for vital signs to be meaningful?
(4)
- We should know the normal range at rest to minimize health risk
- Vital signs at rest/baseline for your patient
- Normal vital sign response to aerobic exercise and why
- Normal vital sign response to anaerobic exercise and why
What are vital signs responses to movement/exercise dependent on? (4)
They are dependent on the baseline status of the individual, the fitness status of the individual, the workload/intensity of the activity and environmental conditions.
What are the Pulmonary/Respiratory system response to movement/exercise?
The Pulmonary system response to movement to ensure that muscle receive the oxygen they need and to maintain a proper acid-base balance in the body.
- An increase in metabolic demand such as exercise causes an increase in pulmonary ventilation with a corresponding increase in respiration rate. The pulmonary ventilation rate response are dependent on duration, workload, and intensity.
What are the Pulmonary/Respiratory system response to Aerobic (Short-term; 5-10 minutes) light to moderate exercise?
The initial response to moving from rest to this form of exercise would be an increase in pulmonary minute ventilation.
- However, if the intensity remains the same and is light, a steady state is reached quickly and the pulmonary ventilation will level off (plateau).
- Oxygen demands are being met easily and do not have to be maintained for very long
What are the Pulmonary/Respiratory system response to Aerobic (Long term; greater than 30 minutes) Moderate to heavy Submaximal exercise?
As the duration and workload of aerobic exercise increases the breathing frequency increases (Respiration rate)
