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South College Health Promotion > Nutrition and Performance Indicators > Flashcards

Nutrition and Performance Indicators Flashcards

1
Q

Macronutrients

A
  • Carbs
  • Fats
  • Proteins
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2
Q

Another name for macronutrients

A

Energy substrates

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3
Q

How macronutrients provide fuel for exercise?

A
  • Breakdown of these nutrients provides energy through chemical bonds
  • Make ATP –> energy
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4
Q

Energy comes from what macronutrients during rest?

A

50/50 carbs and fats

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5
Q

Energy comes from what macronutrients during short exercise?

A

Mostly carbs

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6
Q

Energy comes from what macronutrients during long exercise?

A
  • Carbohydrates and fats

- Fats when it’s low intensity and longer

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7
Q

Energy content of carbs

A
  • 4.1 kcal/g

- ~2500 kcal in the body

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8
Q

Carbs are the primary substrate for what parts of the body?

A
  • Exercising muscles

- Brain

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9
Q

What is extra glucose stored as and where?

A
  • Glycogen

- Liber

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10
Q

Glycogenolysis

A

Breakdown of glycogen into glucose

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11
Q

How does the body replenish lost glycogen stores?

A

Foot consumption

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12
Q

Energy content of fat

A
  • 9.4 kcal/g

- ~70,000 kcal stored in the body

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13
Q

Type of exercise sustained by fat

A

Prolonged, less intense exercise

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14
Q

ATP yield and speed of ATP production for fat

A

High net yield, slow production

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15
Q

What is fat broken down into and what part is used to make ATP?

A
  • Glycerol and fatty acids

- Fatty acids are used to make ATP

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16
Q

Energy content of protein

A
  • 4.1 kcal/g

- Substrate used during starvation

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17
Q

What must occur in order for protein to be used for energy?

A
  • Must be converted into glucose

- Gluconeogenesis

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18
Q

Purpose of converting protein into free fatty acid

A
  • Energy storage

- Cellular energy substrate

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19
Q

How much of the total energy needed during prolonged exercise can protein provide?

A

3-18%

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20
Q

What does energy provided by protein produce, and what is the consequence of this substance?

A
  • Release of nitrogen

- Rapid onset of fatigue

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21
Q

How is the rate of energy production controlled?

A
  • Substrate availability

- Enzyme availability

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22
Q

Mass action effect and substrate availability

A

More substrate available = higher pathway activity

23
Q

How do enzymes contribute to the rate of energy production

A

Greater enzyme availability results in greater rate of catabolic activity by lowering activation energy

24
Q

Definitions of fatigue

A
  • Decrements in muscle performance w/ continued effort, accompanied by tiredness
  • Inability to maintain required power output at a given intensity
25
Q

How is fatigue reversed?

A

With rest

26
Q

Factors that impact fatigue

A
  • Type/intensity of exercise
  • Muscle fiber type
  • Training status
  • Diet
27
Q

Four major causes of fatigue (possibly synergistic)

A
  • Inadequate energy delivery/metabolism
  • Accumulation of metabolic by-products
  • Failure of muscle contractile mechanism
  • Altered neural control of muscle
28
Q

PCr and fatigue

A

PCr depletion coincides w/ fatigue, PCr depletes more quickly than total ATP

29
Q

What can help slow PCr depletion?

A

Pacing during exercise

30
Q

What supplement is used to reduce fatigue and speed up recovery between exercises?

A

Creatine monohydrate supplementation

31
Q

How is glycogen depletion correlated with fatigue?

A

Related to total glycogen depletion, NOT rate of depletion

32
Q

What causes glycogen to deplete more quickly?

A

High intensity exercise

33
Q

Does glycogen deplete more quickly in the beginning or later stages of exercise?

A

Beginning (first few minutes)

34
Q

Which muscle groups will fatigue first?

A

The ones that are primary movers b/c they are recruited earliest and longest

35
Q

What order do muscle fiber types get recruited?

A
  • Type I (light/moderate intensity)
  • Type IIa (moderate/high intensity)
  • Type IIx (maximal intensity)
36
Q

Is muscle glycogen sufficient for prolonged exercise?

A

No, the glycogen in the liver has to convert to blood glucose

37
Q

Fatigue and glycogen equation

A

Muscle glycogen depletion + hypoglycemia = fatigue

38
Q

How is the Krebs cycle affected by glycogen depletion?

A

Glycolysis supplies products feeding into the Krebs cycle, so when glycogen is depleted Krebs cycle and ETC are inhibited

39
Q

What substrate increases metabolism when glycogen is depleted?

A

FFA metabolism

40
Q

What problem does FFA metabolism present at a given exercise intensity

A

FFA oxidation is slow, making that intensity too difficult to support with ATP production

41
Q

Metabolic By-Products that can cause fatigue

A
  • Inorganic phosphate
  • Heat
  • Lactic Acid
42
Q

How does inorganic phosphate cause fatigue?

A
  • From PCr-ATP

- Excess P(i) impairs contractile fibrils and Ca++

43
Q

How does heat cause fatigue?

A

Glycogen is used at a higher rate in heat compared to cold

44
Q

How does formation of lactic acid cause fatigue?

A
  • Lactic acid –> lactate + H(+)
  • Lactate can take part in producing more ATP
  • H(+) changes pH (acidosis)
45
Q

What does heat do to muscle function

A

May impair muscle function

46
Q

What happens if muscle pH drops to <6.9?

A
  • Inhibits glycolytic enzymes and ATP synthesis
47
Q

What happens if muscle pH drops to 6.4?

A

Glycogen breakdown is further prevented

48
Q

About how much time does it take for muscle pH to return to normal after sprinting?

A

35 minutes of complete rest to return to a pH = 7.1

49
Q

What may cause fatigue at the neuromuscular junction?

A
  • Decreased ACh synthesis
  • Decreased ACh breakdown
  • Increase in muscle fiber stimulus threshold
  • Altered muscle resting membrane potential
50
Q

How does decreased ACh synthesis contribute to fatigue?

A

Can’t create an action potential

51
Q

How does decreased ACh breakdown contribute to fatigue?

A
  • [ACh] stays high, so the muscle is unable to relax

- Can’t make a smooth contraction

52
Q

How does an increase in muscle fiber stimulus or altered muscle resting membrane potential contribute to fatigue?

A

Interferes with muscle’s ability to have a smooth contraction

53
Q

What role does the CNS play in fatigue?

A

Fiber recruitment has an element of conscious control

54
Q

What aspects are affected by decreased conscious control from the CNS?

A
  • Stress due to exhaustion
  • Unwillingness (conscious or unconscious) to endure more pain
  • Fatigue may seem like an indication for possible injury

South College Health Promotion (8 decks)

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