Quiz 4 (Ch 14) Flashcards
the energy carrying molecule in the body
Adenosine triphosphate (ATP)
ATP generated
continuously in muscle stores for 1-3 seconds
generated from the breakdown of fat, carbohydrate, and protein
stores some energy that can be used to regenerate glucose
stores enough energy for 3-15 seconds
Creatine Phosphate (CP)
does not require oxygen
anaerobic
requires oxygen
aerobic
primary glycolysis end product
pyruvate
pyruvate –> lactic acid –> liver to be converted back to glucose
Cori Cycle
how many atp molecules does anaerobic breakdown of glucose yield?
2 atp molecules
how many atp molecules does aerobic breakdown of glucose yield?
36-38 atp molecules
process much slower, yield is greater
fuels the body for 3 minu - 4 hours
far fewer acids produduced
aerobic breakdown compared to anaerobic
fuel sources change depending on the intensity and duration of exercise
remember this concept
low intensity exercise
exercise of long duration
abundant energy source
2x more energy per gram than carbohydrates
slowly metabolized
primary energy source during rest, sitting, and standing in place
triglycerides (fats) can be metabolized to generate ATP
energy sources for ATP production
carbohydrates and fats
used in high intensity activity
carbohydrates
used for low intensity exercise
fats
not used as a fuel source for exercise
3-6%
only for maintenance of blood glucose
proteins (amino acids)
vigorous exercise increases higher for athletes different for males and females depend on body size depend on type of physical activity
energy needs
supports exercise, activities of daily living, and basic body functions
energy
provides energy, maintains adequate muscle glycogen and blood glucose; high complex carbohydrate foods provide vitamins and minerals
carbohydrate
provides energy, fat-soluble vitamins, and essential fatty acids
supports production of hormones and transport of nutrients
fat
helps build and maintain muscle
provides building material for glucose
an energy source during endurance exercise
aids recovery from exercise
protein
maintains temperature regulation
maintains blood volume and blood pressure
supports all cell function
water
critical for energy production from carbohydrate, fat, and protein
B-vitamins
builds and maintains bone mass
assists with nervous system function, muscle contraction, hormone function, and transport of nutrients across cell membrane
calcium
primarily responsible for the transport of oxygen in blood to cells
assists with energy production
iron
athletes should consume 45-65%
optimize glycogen storage: first 4-6 hours of recovery
carbohydrate needs
consume up to 12g/kg/bw a day/two before exercise
alter exercise duration to maximize muscle glycogen
does not always improve performance
carbohydrate loading
increased number and activity of enzyme involved in fat metabolism
improved ability of muscles to store fat
improved ability to extract fat from the blood for use during exercise
spares carbohydrate for prolonged, intense training or competition
training effects on fat metabolism
increased protein for competitive, endurance, and resistance athletes
individuals with very low energy intakes
vegetarians consuming low protein foods
young athletes who are growing
protein needs
lubricant that bathes tissues and cells
transportation of nutrients, hormones, waste products
component of chemical reactions (hydrolysis)
part of body tissues (protein and glycogen)
temperature regulation
fluid needs/water
heat suncope: dizziness
heat cramps: muscle spasms
heat exhaustion and heatstroke occur on a continuum
water balance
drink fluids before, during, and after exercise
thirst mechanism not reliable
drink enough to maintain body weight
proper fluid replacement
B-vitamins
calcium
iron
main vitamins and minerals
may be chrone disease, ulcers, or cancer
when a male has low iron
muscle and strength enhancers
products touted to increase energy levels and optimize fuel
ergogenic aids
