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KP332 > Post-Midterm Content > Flashcards

Post-Midterm Content Flashcards

1
Q

What is dehydration? What can cause it to happen faster?

A

decrease in body fluid from normally hydrated state

cause increased physiological strain and RPE, impaired performance

exercise in heat can cause this to occur faster due to increased sweating

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2
Q

What are the symptoms of dehydration?

A 
thirst
fatigue
weakness
dizziness
irritability
reduced mental alertness
impaired vision and muscle control
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3
Q

What % of body mass is water? What % of muscle?

A

50-70% of body mass
- slightly more in males

75% of muscle mass
- leaner = more water

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4
Q

What are the water intake recommendations for men and women? From what sources?

A

women = 2.2 L
- more if pregnant

men = 3 L

20% from food, 80% from fluid/beverage

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5
Q

What is the purpose of sweating? What is average sweat rate?

A

principal means of preventing rise in body temperature

loss of body water and electrolytes

1 L/h

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6
Q

Give some examples of how the following systems are affected by hydration:

CNS
muscle
cardiovascular
psychological

A

CNS
- temperature, brain metabolism

muscle
- temperature, metabolism

cardiovascular
- blood pressure, oxygen delivery

psychological
- RPE, thermal comfort

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7
Q

How does the cold affect your hydrating habits?

A

decreased urge to drink

decreased intake due to not wanting to remove clothing to pee

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8
Q

Describe your core temperature in the following situations:

  1. acclimated, euhydrated
  2. unacclimated, euhydrated
  3. unacclimated, dehydrated
A
  1. temperature plateaus normally while hydrated
  2. ex. exercising in Cuba, not used to heat so core temperature rises higher but still safe due to hydration
  3. dangerous
    - HR increased due to decreases BV
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9
Q

What are the 3 ways we can lose fluids?

A

respiration
skin
feces/urine

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10
Q

What are the 3 ways we can gain fluids?

A

drinking
eating
metabolic (water created through chemical processes)

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11
Q

What are the adverse effects of sweating at different levels?

A

can decrease performance at as little as 2% of body weight

can collapse at 7% or greater

10-15% loss = spastic muscles, decreased vision, painful and decreased urination

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12
Q

For every L of O2 consumed during exercise, how many kcal are burned?

A

5 kcal

4 heat, 1 work

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13
Q

How do we determine heat production?

A

VO2 (L/min) x 5kcal/L
kcal/min x 0.80 (efficiency - lose 80% as heat)
x 60 mins/hr

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14
Q

What is the specific heat of skeletal muscle?

A

0.83 kcal/kg/C

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15
Q

How do you determine how many kcal it would take to raise the body temperature by 1 degree C?

A

specific heat (0.83 kcal/kg/C) x kg

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16
Q

How do you determine how much a person’s body temperature increases?

A

C = kcal heat produced/(specific heat x kg)

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17
Q

What are the different methods of dissipating heat?

A

evaporation (major)

  • sweat loss
  • respiratory

convection
- physical contact (ex. running in cold air)

radiation
- no physical contact (ex. sunlight gain)

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18
Q

How many kcal does 1L of sweat rmove?

A

600 kcal

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19
Q

Describe the input, sensors, integrator, and effectors of body heat loss

A

input
- exercising muscles and environmental heat gain = heat load

sensors
- core or skin

integrator

  • hypothalamus
  • modifying inputs: BP, osmolarity, hormones

effectors

  • cutaneous vasodilation
  • sweating
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20
Q

What are the functions of water?

A

building material for cell protoplasm

protects vital body areas (non-compressible)

controls fluid/electrolyte balance
- via changes in osmotic pressure

main component of blood

regulate sensory organs and body temperature

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21
Q

What are the compartments of water? How does travel between them work?

A

65% intracellular, 35% extracellular

can move freely among compartments via semipermeable membranes

direction controlled by solute concentration gradients

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22
Q

What is osmolality? What are the units?

A

aka tonicity
measure of solutes in solution

1 osmol = 1 molecule of any non-ionic substance

1 mmol = 1 mosmol

1 mmol of a substance that can dissociate into 2 ions = 2 mosmol (ex. NaCl)

hypertonic = greater
hypotonic = lower
isotonic = same
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23
Q

What happens to osmolality if you drink a highly concentrated sports drink?

A

may pull solution the wrong way

draw water into GI tract from blood, resulting in decreased water absorption

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24
Q

What are osmoreceptors?

A

in hypothalamus

monitor osmotic pressure

release ADH from pituitary to tell kidneys to reabsorb fluid to conserve water
- alcohol prevents ADH release = dehydration = hangover

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25
Q

What does hypertonicity have to do with dehydration?

A

blood becomes hypertonic in dehydration and water from cells enter the blood to maintain blood volume

due to excess sweating or inadequate drinking

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26
Q

What are electrolytes?

A

charged particles in solution conducting an electric current

control metabolic reactions by activating enzymes

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27
Q

What % of weight loss from exercise is sweat?

A

90-95%

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28
Q

What are the effects of sweat loss through exercise?

A

increased plasma volume and blood flow to skin for cooling

decrease central blood volume

  • water comes from the blood
  • causes series of events (ex. increased HR, decreased SV/Q)
  • leads to decreased exercise performance
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29
Q

What are the contents of sweat?

A

vast majority water

highest concentration of electrolytes in plasma = highest concentration lost in sweat
- Na, Cl, K are most

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30
Q

What do we need to replace after exercise?

A

fluid
- cool body temp and replace fluid losses

CHO
- fuel

Na+

  • when sweat losses and water intake are high
  • hyponatremia = low blood sodium due to dilution
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31
Q

What is the difference between GES and GPS?

A

glucose electrolyte solution = high fluid low CHO

  • ex. sports drink
  • use when fluid and CHO both important

glucose polymer solution = high CHO, low fluid

  • use when CHO more important
  • 10-20% concentration
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32
Q

What are drinking recommendations?

A

increase fluid volumes in training
cool temperature fluids make you drink more
drink early and often

avoid diuretics

sports drinks only better when fluid and sugars are compromised by exercise

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33
Q

How do you calculate sweat rate?

A

absolute
(pre-exercise weight - post-exercise weight) x L
= L x 0.95 (95% weight loss is sweat)
= L

relative (time)
absolute L/time mins x 60 mins/1 hr
= L/hr

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34
Q

How do you calculate body mass loss?

A

absolute sweat loss in kg/pre-exercise weight x 100%

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35
Q

How do you calculate performance change?

A

[(time 1 - time 2)/time 1] x 100%

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36
Q

What is hyponatremia?

A

normal Na+ level is diluted due to excess water intake

nausea, fatigue, confusion, seizures

represents inverted-U hypothesis

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37
Q

How much glycogen does the muscle regularly store?

A

300-400g

largest store

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38
Q

How much glycogen does the liver store?

A

80-110g

primary site of gluconeogenesis - can increase stores

liver contributes more as intensity increases

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39
Q

What is hypoglycemia?

A

blood glucose below 3 mmol/L

rate of glucose delivery to brain is insufficient to meet dietary requirements

dizzy, nauseous, cold sweats, increase HR, hunger, etc.

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40
Q

Study: completed 3x 16km runs over 2 days, one group with low CHO and other with high CHO. What happened to their performance?

A

low CHO group didn’t replenish stores between runs

performance gradually decreased

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41
Q

What is the general CHO intake recommendation? What about training specific recommendations?

A

5-13g/kg depending on intensity and duration

minimum 130g/day (bogus)

moderate training = 5-7g/kg
intense training = 8-13 g/kg

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42
Q

What are recommendations for CHO intake after exercise?

A

high GI and nutrient rich CHO in recovery

in combination with PRO

if less than 8 hours between exercise, CHO intake immediately

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43
Q

What is the classic super-compensation protocol?

A

period of CHO deprivation after exhausting exercise increases glycogen resynthesis

exercise 1 then deprivation then exercise 2 to completely drain CHO from muscles
then taper exercise and CHO load leading up to competition

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44
Q

What are disadvantages to classic super-compensation protocol?

A

hypoglycaemia during low CHO = poor recovery
GI distress
injury risk
mood disturbances

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45
Q

What is the moderate super-compensation protocol?

A

normal training taper with moderate-high CHO intake

as effective and less demanding/problematic

gradually taper training leading up to compensation while gradually increasing CHO intake

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46
Q

How long does CHO loading take? Is it necessary? How much?

A

most athletes will require supplementation to ingest sufficient CHO

at least 5g/kg, 8-10 for maximal glycogen levels
- should be a mixture of high and low GI

takes several days to increase muscle glycogen stores

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47
Q

What are the effects of CHO loading?

A

increase TTE
increase time trial performance

need to be at least 90 mins for benefits

  • makes sense - glycogen not performance limiting below this
  • also saw benefits in hockey (repeat intense bouts)

increase body weight about 1kg
- gain 3g H2O for every 1g of CHO

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48
Q

What kind of pre-exercise CHO intake should occur? (3-5hrs) What are the effects

A

if not going to load, at least need adequate CHO

2-4g/kg, 3-5 hours prior

  • prevent transient decrease in blood glucose with exercise onset
  • increase oxidation of CHO
  • blunt FA mobilization/oxidation
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49
Q

Should you intake CHO 30-60 mins before exercise?

A

not the best strategy

causes large increase in plasma glucose and insulin, still see rapid decrease in blood glucose with initiation of exercise
- rebound hyperglycemia

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50
Q

What are the views on CHO intake during exercise?

A

beneficial for exercise over 45 mins
- our primary fuel source during high intensity but we have limited stores

maintains blood glucose
promote glycogen synthesis
positively affect motor skills and CNS

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51
Q

What is CHO mouth rinsing? What are its effects?

A

swish CHO formula in mouth and then spit it out

brain senses changes in composition of contents in the mouth and stomach

may sense CHO via receptors in the mouth and promote enhanced well-being

mixture of glucose and fructose

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52
Q

What is the plateau for CHO oxidation?

A

0.8-1.0 g/min

even if intake is hire

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53
Q

Does timing of CHO intake matter?

A

not necessarily (bolus vs small repeated)

just important to consume

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54
Q

Does amount of CHO intake matter?

A

optimal = amount that results in highest CHO oxidation

no point in intaking more than you can use

again, peak is around 1.0g/min

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55
Q

Does type of CHO ingested matter?

A

glucose is best
- fructose and galactose have lower oxidation rates

disaccharides have similar oxidation rates but need much more time for ingestion

solid foods take longer to absorb

increased oxidation when combining glucose and fructose

56
Q

What happens as exercise intensity increases?

A

muscles rely more on CHO

exogenous CHO rates peak at 60% VO2

57
Q

What is oxidation efficiency?

A

% of ingested CHO that is oxidized

% of what is taken in that is used

58
Q

What is the purpose of post-exercise CHO intake?

A

replenish depleted glycogen stores in liver and muscle

59
Q

What determines the rate of glycogen synthesis?

A

availability of glucose

transport of glucose to muscle/liver

activity of enzymes

60
Q

What are the 2 phases of glycogen sythesis?

A

fast and slow
- additive

fast = CHO ingested immediately post-exercise

  • muscle contraction effects
  • glycogen synthase
  • abundant GLUT4
  • critical window of 2 hours

slow = CHO ingested 2h after exercise

  • glycogen synthesis still occurs just at slower rate
  • insulin effects

if you eat right away, get insulin effect and muscle contraction effect
- if you wait too long, only get insulin effect

61
Q

How does pairing PRO and CHO intake after exercise alter benefits?

A

max out by providing enough energy - not necessarily benefits to adding PRO

though protein increases insulin response, may result in highest glycogen re-synthesis

why chocolate milk works

62
Q

Is there a difference between solid and liquid CHO intake?

A

rates likely similar but solid may have more CHO

if you need large amounts wont be able to drink it all

63
Q

When is fat the best fuel?

A

low-moderate intensities

64
Q

Where is fat stored?

A

most in subcutaneous adipose tissue

some in muscle as IMTGs

65
Q

What is lipolysis?

A

fats stored as TGs, must be mobilized and transported by lipases

activated by catecholamines

66
Q

Describe fat processing activity at rest.

A

overactive

70% of FA are re-esterified (built back up)

67
Q

Describe fat processing activity during exercise.

A

re-esterification is suppressed - more is available for use

increased lipolysis

68
Q

Where do most FA bind?

A

albumin (99%)

69
Q

What is plasma FA concentration at rest? What happens with exercise?

A

0.2-0.4mmol/L

prolonged exercise can increase this to 2mmol/L
- higher can be toxic, body processes it into VLDL

70
Q

Which muscle fibers have the most IMTGs?

A

type 1

usually located close to mitochondria

71
Q

How are FAs brought into mitochondria?

A

activated by acetyl-CoA synthase

bound to carnitine

transport across outer membrane by CPTI

transport across inner membrane by CPTII

72
Q

What happens to fat use as exercise increases in intensity?

A

sleeping = entirely fat oxidation

when exercise starts, lipolysis increases, esterification decreases

moderate intensity = lipolysis increases, esterification decreases, blood flow to adipose tissue increases

increases as duration increases, peaks around 65% VO2

73
Q

What is the limitation to FA use?

A

getting FA into the mitochondria

74
Q

What kind of training adaptations occur to fat oxidation?

A

increased # and density of mitochondria

increased capillary density

increased FA transporters

75
Q

How does diet affect fat oxidation?

A

more fat = more fat use

not last meal effects, more chronic
- can see affects as soon as 5 days

CHO feeding increases insulin which decreases lipolysis
- fat use mainly influenced by rate of CHO oxidation

76
Q

Should we take LCTG during exercise?

A

no

  • take long time to reach circulation
  • potent inhibitors of gastric emptying
  • not oxidized well

only TGs used for energy provision in exercise

77
Q

Should we take MCTG during exercise?

A

probably not beneficial

do get absorbed into blood faster, but oxidized in the liver not as fuel (don’t get to muscle)

78
Q

Is fat loading beneficial?

A

having more fat may be beneficial but most important thing is enough CHO

79
Q

What are ketone bodies?

A

byproducts of fat metabolism

produced for energy when CHO intake low

80
Q

Is fasted training beneficial?

A

no

decrease in performance at competitive intensities

81
Q

Is there benefits to high fat diets?

A

no

impairs CHO use which is most important

only benefits below competitive intensity

does increase fat utilization/CHO sparing

82
Q

What is linoleic acid?

A

omega 6 FA

2 double bonds

in oils, veggies, processed foods

easily obtained

83
Q

What is alpha linoleic acid?

A

omega 3 FA

3 double bonds

significant health benefits

in deep ocean fish, some oils

84
Q

How have omega 6:3 ratios changed? Why?

A

used to be 1:1 when we ate paleo

now like 30:1

due to changing food habits
- decreased fish, increased corn-based product in effort to avoid butter/shortening

may be significant factor to many diseases of Western society

85
Q

What oils have the best ratios?

A

canola is best of affordable options

flax seed oil is actually best

86
Q

What are some omega-3 rich foods?

A

cold water fish
oils
green leafy veggies
free range animals and their products

87
Q

What are some omega-6 rich foods?

A

oils

corn/grain fed animals and their products

88
Q

Do omega-3 and omega-6 get along?

A

no

they compete for spots in cell membranes

89
Q

What are eicosanoids? How do they change depending on what fats they’re made of?

A

hormone like chemicals formed from phospholipids

thromboxanes, prostaglandins, leukotrienes

omega 6 eicosanoids increase blood viscosity and vasoconstriction (bad)

omega 3 eicosanoids are the opposite

90
Q

What are the health benefits of omega 3?

A

reduce many risks of CV disease and heart attack

help with cancer treatment and prevention

help with T2D

prevent obesity

increases fat utilization

91
Q

What are peroxisomes?

A

similar to mitochondria but less effective

activity increased by omega 3

increases fat usage with less energy produced
- weight loss

92
Q

What are uncoupling proteins?

A

allow alternate route for protons to re-enter the matrix

uncouples fuel oxidation and ATP production

metabolically active fat

93
Q

Does omega 3 FA have ergogenic effects?

A

decrease in body fat a benefit for most sports

burn more fat during exercise

94
Q

What is the role of PRO?

A

maintain optimal metabolic functioning

form skeletal muscle and lean mass

immune function

95
Q

What are the PRO requirementes?

A

endurance/team sport athletes: 1.2-1.4g/kg

strength athletes: 1.6-1.8g/kg

general requirement for adults is 0.8g/kg

96
Q

What is the master regulator of PRO synthesis?

A

mTOR

97
Q

Does CHO help PRO synthesis?

A

yes

CHO helps support uptake of AA
increased synthesis when insulin released
decrease breakdown

fat sustains AA supply to increase MPS

98
Q

How does PRO intake timing affect effects?

A

20g seems to be ideal dose (intermediate)

fraction synthetic rate highest
(20 x 4 > 10 x 8/40 x 2)

1-3 hour window that PRO ingestion is optimal
- shrinks as you age

99
Q

Can you get too much PRO?

A

yes

just wasteful, oxidized if intake is in excess
- muscle full effect

optimal dose 0.4g/kg/meal

100
Q

When is MPS highest?

A

in combination of eating and exercise

additive effects

101
Q

Does pre-exercise intake have benefits?

A

increased AA availability may increase MPS

eating early and enough = good

102
Q

IS there harm to too much PRO?

A

may cause additional kidney stress

increased dehydration risk

increased fat deposition

103
Q

What is PEM?

A

protein energy malnutrition

long-term inadequate PRO or energy intake (or both)

wasting body tissues, more susceptibility to infection

104
Q

What is sports anemia?

A

high intensity training, low PRO intake

reduced blood Hgb concentration (appearance of anemia)

105
Q

Does type of PRO matter?

A

intact takes longer to digest than AA but both beneficial

complete greater than incomplete

liquid gets in faster

106
Q

What is biological value?

A

finds how much pro you ate that was useable

if complete PRO retained = absorbed, BV = 100%

if incomplete, retained < absorbed, BV = 100%>

107
Q

What are other PRO efficiency measures?

A

PRO digestibility

  • quality of PRO based on AA requirements of child
  • based on AA profile, content, digestibility

PRO efficiency ratio
- weight gain/PRO intake

AA score
- amount of limiting AA in food compared to reference food (egg PRO)

Indicator AA oxidation
- all others oxidized, so intake of limiting AA increased, intake of other AA decreases

108
Q

What is the difference between whey and casein?

A

whey = rapid MPS (high GI)
- cheese

casein = slow/prolonged MPS

  • milk
  • may be better chronically
109
Q

What is the role of leucine?

A

key BCAA in stimulating mTOR for protein synthesis

10g/100g whey

110
Q

What are ways to measure PRO use? (that we actually use)

A

AV difference

  • AA concentration on either side of a tissue
  • indicates net exchange

Tracer
- label AA with isotope

Indicator

  • ingest labelled AA and measure oxidation
  • once enough ingested, oxidation decreases
111
Q

What are the 4 R’s of the post-exercise period?

A

rehydrate
refuel
repair
remodel

112
Q

Anderostenedione?

A

popular

increase testosterone (MPS, muscle mass, recovery)

bad

113
Q

Arginine?

A

increase NO which will increase O2 and fuel substrates to muscle

bad

Arginine paradox = saturated with normal levels

114
Q

Beta Alanine?

A

increase muscle carnosine to increase muscle buffering (less lactic acid, exercise longer)

good

115
Q

HMB?

A

decrease MPB, increase MPS

makes leucine

bad

116
Q

BCAA?

A

supplementation increase body stores

good during aerobic exercise
- increase TTE, decrease MPB

sideways

117
Q

Caffeine?

A

stimulates CNS to make exercise feel easier

118
Q

Carnitine?

A

involved in FFA transport across mitochondria

supply will increase muscular stores, increase FFA transport to increase oxidation

119
Q

CLA?

A

omega 6 FA

minimizes muscle catabolism
- increase lean mass and RMR

too little prevents use of fat as energy

120
Q

What are the creatine loading protocols?

A

rapid
- 20g/d (4x5) over 6 days

prolonged
- 3g/d over 28 days

both work

121
Q

Energy drinks?

A

increased CHO (energy), prolong exercise intensity, stimulant (caffeine)

stimulate CNS

bad
only effects caffeine

122
Q

Ephedrine?

A

increased fat metabolism and RMR
suppress appetite
increase EE

bad

123
Q

Glutamine?

A

prevent MPB by providing AA to spare muscle stores

bad

124
Q

Glycerol?

A

energy during exercise

bad

125
Q

Green tea?

A

provide energy, increase fat oxidation

bad

126
Q

Ketone salts?

A

used as substrate in muscle

bad

127
Q

MCTs?

A

faster absorption

spare muscle glycogen, prolong exercise intensity

bad

128
Q

Dietary nitrates?

A

increase NO, vasodilate
- improved tolerance to high intensity exercise, delivery of O2/fuel substrates

increase performance

sideways

129
Q

Does training with low muscle glycogen have advantages?

A

maybe metabolically, still too early to prescribe

increases muscle glycogen, metabolic enzyme activity

probably decreases efficiency due to reduced energy

130
Q

What is the difference between overtraining and overreaching?

A

overtraining = accumulation of stress resulting in long term performance decreases
- weeks to months recovery

overreaching = accumulation of stress resulting in short term performance decreases
- days to weeks recovery

often no symptoms other than decrease performance

131
Q

What are vitamins? How are they named?

A

organic compounds required for biochemical functions that can’t be synthesized by the body

named in order of discovery (A was first)

132
Q

Why were English sailors called limeys?

A

when they went out to sea had many issues related to vitamin C deficiency, when they started bringing more limes they got better

133
Q

What are the functions of vitamins?

A

energy metabolism
oxygen transport
building blocks of body tissues
antioxidants

134
Q

How do antioxidants prevent free radical damage?

A

from incomplete oxidation, unpaired electrons unstable and dangerous

take electrons from stable molecules and make more free radicals

antioxidants donate electrons to free radicals to stabilize them without becoming one themselves

135
Q

What is the universal benefit of supplementation?

A

deficiencies will adversely affect performance

increased intake results in little benefit

if we eat enough and have a well-balanced diet, little need to supplement

136
Q

What are minerals?

A

inorganic elements that function as building blocks and regulators

137
Q

When would marginal nutrition be a higher risk?

A

low body weight sports
competition weight sports
low fat sports
training in heat sports

eat enough and a well-balanced diet!!

KP332 (2 decks)

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