Test 1 Flashcards
What do calories produce?
Energy
What is useable energy
ATP
ATP + H2O creates?
Energy, ADP+Pi
ADP+Pi = ATP
ATP-PCr provides energy for how long?
8-10 seconds
What sports use ATP-PCr?
Track and Field
-100, 200, LJ, TJ, PV, Shot, Javelin, Hammer, etc.
Baseball
- batting, pitching, running.
Types of food that contain PCr?
Salmon, tuna, beef, pork
-.4-.45g / 3.5oz
What muscle fiber type increase in relation to PCr intake?
Type II muscle fibers
What is the negative side effect to increase it creatine in your diet?
weight gain
- this is due to an increase in water retention.
What is the recommendation for creatine dosing?
(Hint: there are two ways)
Creatine loading: 20g / day, for 7 days or (5g /4x daily)
-maintain: after 7 days, take 5g daily
Gradual: 5g / day
Glycolysis is what?
The breakdown of sugar molecules.
What are monosaccharides?
Glucose, Frucose, and Galactose
What are the types of dissacaride?
Gl + Fru = Sucrose
Gl + Gala. = Lactose
Gl + Gl = Maltose
What are polysaccharide?
Chains of glucose
How long does Glycolysis provide energy for?
30sec-3mins
How much ATP does one glycogen provide?
33 ATP
How much glycogen is stored in the liver
80-110g
How much glycogen is stored in the SKM
400-500g
On average how much glycogen is stored in athletes
400-800g
What is resting blood glucose?
70-100mg/dl
What is blood glucose good for?
Nutrient for CNS
Energy source break down
60(fat)/40(CHO)
Beta Oxidation is
16 carbon chains
How much ATP is produced in beta oxidation?
107 ATP
Glucose levels in the CNS
5-10g
How is glucose absorbed in the GI system?
SGLT1 (sodium glucose transport 1)
How is fructose absorbed in the GI system?
GLUT5 (glucose transport 5)
What two hormones are created in the pancreases?
Glucagon and insulin
Liver glycogen used over night?
.1g/min or 1g/10min
Path of CHO breakdown.
CHO>Increase BG> pancreases > release insulin > storage in Liver, SKM, and fat
What does cortisol do?
Breaks down protein and uses it as glucose
What does insulin do?
Stops protein use and decrease BG
What does the glycemic index indicate?
The absorption of only carbs
How many carbs are needed for a easy training day (low)
3-5g/kg/day
How many carbs are need on an average training day (mod.) 60 min
5-7g/kg/day
How many carbs are needed for a hard training day (high) 2-3hours
6-10g/kg/day
How many carbs are need for an extreme training day 6-10hours
10-12g/kg/day
(Pre-fueling) one hour before
1g/kg
(Prefueling) two hours before
2g/kg
(Per-fueling) three hours before
3g/kg
(Post-fueling) need for carbs
1.2g/kg
Physiological effect post exercise
Increase in insulin sensitivity, glut4, glycogen synthase(2hours post)
(During ex.) how many CHO needed for <45 mins of activity
0 CHO
(During ex.) how many CHO needed for 60min to 2hrs of exercise
30g/hr
(During ex.) how many CHO are need for 2-2.5hrs of exercise
60g/hour
(During ex.) how many CHO needed for >\2.5hrs of exercise
90g/hr
What are the three types of fat?
Trans-fats, saturated, and unsaturated
What percent of the overly diet should be saturated fats
Greater than or equal to 10%
