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Exercise Physiology > Test 2 > Flashcards

Test 2 Flashcards

1
Q

What is homeostasis

A

maintenance of a constant internal environment

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2
Q

What is Steady State

A

Non-Homeostatic constant conditions

balance between the demands placed on a body and the physiological response to those demands

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3
Q

What happens to Body Core temperature before, and during exercise

A

Before exercise it stays relatively constant (Homeostasis), as you exercise it increases gradually until it eventually levels out and stays constant above homeostasis (Steady State)

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4
Q

What are the things controlled by the body

A
  • Temperature
  • blood pressure
  • Oxygen content
  • blood glucose
  • protein synthesis rates
  • cellular glucose uptake
  • blood and cellular ph
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5
Q

What is the goal of the control systems of the body

A

to return to homeostasis or maintain at steady state levels

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6
Q

example of a negative feedback system

A 
Stimulus = blood glucose increased with food
Receptor = pancrease detects increased blood glucose
Response = pancreas releases insulin which pulls blood glucose into the cells
Homeostasis = Blood glucose returns to normal levels, no more insulin is secreted
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7
Q

What is a negative feedback system

A

when a stimulus causes a reaction in the body and that reaction decreases the initial stimulus

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8
Q

What happens to plasma glucose after eating

A

it increases initially but then returns to homeostasis levels

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9
Q

What happens to plasma insulin after eating

A

it increases in response to elevated blood glucose, then as it decreases plasma glucose it’s levels are also decreased

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10
Q

What are the 3 principles of Enzyme function

A
  • It lowers the activation energy and increases reaction rate
  • It is very specific, and conserves itself
  • Enzymatic activity
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11
Q

What does temperature do to Enzyme function

A

a little higher than normal body temperature increases enzyme activity

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12
Q

What does ph do to enzyme function

A

between about 7.5 and 8 is where ph makes enzyme activity the best

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13
Q

What affects enzyme activity more than anything

A

concentration of substrates and the enzyme

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14
Q

What does the graph of concentration (y axis) vs. activity (x axis) look like

A

it is a constantly increasing 45 degree angle upward

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15
Q

What are the three types of storage forms for energy

A

Carbs
Fats
Proteins

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16
Q

What is the primary source of fuel during exercise

A

Carbs

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17
Q

What is the storage form of carbs in the body

A

Glycogen

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18
Q

How can the diet affect the concentration of glycogen

A

the more carbs you eat the more glycogen you store

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19
Q

What does increased muscle glycogen mean for performance.

A

the more glycogen you have the longer you will be able to perform because you have more to use up while performing

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20
Q

What does the time to exhaustion (y axis) vs. initial muscle glycogen (x axis) graph look like

A

It is an increasing slope with three points. The first is lowest for both axis, and that’s due to a low carb diet.
The second is in the middle for both, and thats due to a normal diet. and the third is the highest in both, and that is due to a high carb diet

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21
Q

What is the RDA for protein

A

.8 g/kg/day

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22
Q

If you are working at 35-50% of your VO2 max what amount of protein do you need

A

.8 g/day

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23
Q

How much protein do you need for high intensity endurace

A

1.2 g/day

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24
Q

How much protein do you need for resistance training

A

.9 g/day

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25
Q

How much protein do you need for maintenance

A

1.4-1.8 g/day

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26
Q

How is the average persons protein intake compaired to the protein RDA

A

it exceeds it

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27
Q

Is there a need for increased protein consumption in the majority of normal healthy individuals

A

nope

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28
Q

What are the three major energy systems involved in a workout

A

Immediate (Creatine phosphate)
Non oxidative, anaerobic (glycolysis)
oxidative, aeorobic (ETC)

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29
Q

Which of the three energy systems is the quickest, but shortest lasting to produce ATP

A

Creatine phosphate

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30
Q

which of the three energy systems is the second quickest, and moderatly durable way to produce ATP

A

Glycolysis

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31
Q

which of the three energy systems is the slowest, but longest lasting way to produce ATP

A

ETC

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32
Q

What is the Enzyme equation that you will need to know

A

E + S –> ES –> E + P

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33
Q

What kind of exercise would use primarily the Creatine phosphate energy source

A

sprint (up to a couple of seconds)

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34
Q

what kind of exercise would use primarily the glycolysis source of energy

A

400M ( from 30 s to a few minutes)

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35
Q

what kind of exercise would use primarily the ETC

A

Marathon, long endurance activities

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36
Q

What is the ATP equation

A

ATP —> ADP + Pi + Energy

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37
Q

What are the functions of ATP

A

Motion, active transport, signal amplification, biosynthesis

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38
Q

What are the resting levels of ATP like in the body

A

small

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39
Q

What is the Creatine Phosphate system

A

the fastest ATP producing system in the body

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40
Q

what is the equation for the Creatine phosphate system

A

CP + ADP ATP + C

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41
Q

What is the enzyme that catalyzes the Creatine phosphate system

A

Creatine Kinase (CK)

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42
Q

What are the CP levels in the body like to begin with

A

They are 5-6 times that of ATP

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43
Q

When does the body rely on the Creatine phosphate energy source

A

the onset of exercise, and for short duration high intensity exercise

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44
Q

How does the Creatine phosphate reaction work

A

as ATP is used up and turned into ADP, the reaction is pushed to use up the CP and ADP to make more ATP. It does this fast enough to buffer the loss of ATP due to exercise until the CP is used up and can’t produce any more

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45
Q

What happens to CP and Pi before and after exercise

A

CP - starts out high before exercise and almost dissapears during
Pi - starts out very low before exercise and dramatically increases during exercise

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46
Q

How many enzymes participate in glycolysis

A

11-12

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47
Q

What is the rate limiting enzyme for glycolysis

A

Phosphofructokinase - PFK-

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48
Q

Where does glycolysis predominate

A

type II muscle

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49
Q

What are the substrates for glycolysis

A

Glucose (glycogen)

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50
Q

What are the products of Glycolysis

A

2 pyruvate molecules

ATP ( 4 total but 2 are used)

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51
Q

Where does Glycolysis happen

A

in the cytosol

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52
Q

What are the two things that can happen with pyruvate after glycolysis

A

It can be taken up into the mitochodria

it can be converted into lactate

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53
Q

What happens to the lactate

A

it can later be moved into the mitochondria (by the lactate shuttle system) and converted back into pyruvate there

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54
Q

What are the locations of lactate dehydrogenase

A

cytoplasmic dehydrogenase - converts p into lactate

mitochondrial dehydrogenase - converts lactate into p

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55
Q

What is the function of NAD: in the mitochondrial shuttle system

A

electron carrier

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56
Q

what does the mitochondrial system do

A

provide a substrate for the ETC

exchanges with mitochondrial NAD

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57
Q

What controls glycolysis

A

the energy signal

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58
Q

What are the feedforward signals for glycolysis

A

Glucose uptake, G-6-P, Glycogen breakdown

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59
Q

how does exercise affect PFK

A

it increases its activity

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60
Q

how does exercise increase PFK

A

it decreases its inhibitors (ATP, CP, citrate, H+)

it increases is stimulators (ADP, Pi)

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61
Q

How does exercise affect the feedforward signals for glycolysis

A

It increases the uptake of Glucose into muscles (GLUT 4)

more glucose leads to more G-6-P, and so does the breakdown of glycogen

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62
Q

What happens to Muscle ATP levels as you exercise

A

they decrease slightly, but not that much.

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63
Q

Why doesn’t muscle ATP decrease during exercise

A

because it is buffered by Creatine phosphate

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64
Q

what happens to creatine phosphate levels as you exercise

A

they go down as they buffer the ATP levels

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65
Q

What Happens to blood lactate during exercise

A

it gradually increases

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66
Q

what happens to pH during exercise

A

it gradually decreases, this is because of the increasing lactate

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67
Q

What are the two fates of blood glucose

A

either turned into glycogen or used up in glycolysis

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68
Q

What is the enzyme that converts glucose to G6P in all cells

A

Hexokinase

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69
Q

what is the enzyme that converts glucose to G6P in the liver and kidney

A

Glucokinase

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70
Q

What enzyme converts G6P back into glucose

A

gluco-6-phosphatase

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71
Q

Where is the only place where G6P is turned back into glucose

A

liver and kidney

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72
Q

What are the two things that can happen after G6P is made

A

Can be turned into glycogen

Can be turned into pyruvate by glycolysis

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73
Q

What is the enzyme that converts G6P into glycogen

A

glycogen synthase

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74
Q

Where is glycogen stored

A

the liver and muscle

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75
Q

What is the enzyme that converts glycogen into G6P

A

Phosphorylase

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76
Q

What is glycogen

A

a complex, branched polymer of glucose

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77
Q

How is carbohydrate utilization related to exercise intensity

A

Directly, the more intense the exercise, the more carbs you use

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78
Q

What does the carbohydrate usage look like over an exercise

A

it peaks initially, then turns to a gradual increase over time. the more intense the exercise the more drastic the initial climb

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79
Q

What does training do for glycogen storage

A

it enhances glycogen storage (trained people can store more glucose)

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80
Q

What energy signals regulate glycogenolysis

A

epinephrine
calcium
inorganic phosphate
phosphorylase

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81
Q

How does epinephrine increase glycogenolysis

A

it leads to increased cAMP, and protein kinase. Those both play roles in the glycogenolysis

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82
Q

How does Calcium increase glycogenolysis

A

it activates phosphorylase kinase (this is the product of cAMP and protein kinase)

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83
Q

How does inorganic phosphate increase glycogenolysis

A

it activates phosphorylase ( product of phosphorylase kinase) this is the enzyme that breaks down glycogen

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84
Q

What are the steps of glycogenolysis

A
  1. epi
  2. cAMP
  3. protein kinase
  4. Calcium
  5. Phosphorylase kinase
  6. Pi
  7. phosphorylase
  8. Glycogenolysis
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85
Q

What does endurance training do to glycolytic activity

A

improves mitochondrial function

little change in specific activities of glycolytic enzymes

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86
Q

What does sprint/power training do to glycolytic activity

A

little change in specific activities of glycolytic enzymes

increases total enzyme activity (due to muscle hypertrophy)

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87
Q

What are other names for the Krebs cycle

A

TCA and citric acid cycle

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88
Q

What does the Krebs cycle do

A

completes oxidation of CHO and fat

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89
Q

What are the substrates of the Krebs cycle

A

Acetyl CoA from glucose and from fatty acids

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90
Q

What are the products of the Krebs cycle

A

NADH, FADH, ATP

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91
Q

What is the rate limiting enzyme of the Krebs cycle

A

IDH isocitrate dehydrogenase

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92
Q

Where does the Krebs cycle take place

A

in the mitochondrial matrix

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93
Q

What does the pyruvate dehydrogenase do

A

converts pyruvate into acetyl CoA

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94
Q

What activates the pyruvate dehydrogenase (PDH)

A

pyruvate and ca

95
Q

What activates isocitrate dehydrogenase

A

ADP and ca

96
Q

What is the fuel source made up of fat

A

adipose

97
Q

what is specifically the type of fat that is used for energy

A

intramuscular triglycerides

98
Q

What does epinephrine do to HSL hormone sensitive lipase

A

activates it

99
Q

what does insulin do to HSL hormone sensitive lipase

A

deactivates it

100
Q

Where are the fatty acids released from

A

adipose tissue

101
Q

what is the protein that transports the fatty acids to the mitochondria

A

Albumin

102
Q

What happens to the two parts of the original triglyceride

A

glycerol goes to the liver

the fatty acids go to the mitochondria

103
Q

What is beta oxidation

A

the conversion of fatty acids into acetyl Coa

104
Q

what is the product of b oxidation

A

acetyl coa

105
Q

what is the substrate of b oxidation

A

fatty acids

106
Q

where does b oxidation occur

A

mitochondrial matrix

107
Q

What happens with the acetyl coa from b oxidation

A

it goes into the krebs cycle

108
Q

What is the ETC

A

a group of proteins on the inner mitochondrial membrane that pump hydrogens into the intermembrane space

109
Q

what is the substrate of the ETC

A

NADH and FADH

110
Q

what is the product of ETC

A

H+

111
Q

How does Oxygen affect the ETC

A

it accepts the electrons at the end, without it the electrons have no where to go and the whole system gets backed up

112
Q

What is oxidative phosphorylation

A

when the H+’s are pushed back through the ATP synthase, creating ATP

113
Q

Where does oxidative phosphorylation take place

A

ATP synthase is on the inner mitochondrial membrane the H+’s go from the inner membrane space into the mitochondrial matrix

114
Q

What is the substrate to Oxidative phosphorylation

A

ADP

115
Q

What is the product of Oxidative phosphorylation

A

ATP

116
Q

How does the H+ theory work

A

by establishing a H+ gradient (Chemiosmotic theory)

117
Q

What is the effect of training on mitochondria

A

no change in specific activity
More mitochondria
impact on endurance capacity
sensitivity and energy signaling

118
Q

What is direct calorimetry

A

when you measure the heat put off, and the oxygen consumption of the person to get calories

119
Q

What is the oxygen deficit

A

Its the time when your body hasn’t quite responded with adequite VO2 to your exercise, so for a moment you don’t have enough oxygen so you need anaerobic contribution

120
Q

what does oxygen deficit look like in a graph

A

it is a graph that shows homeostatis and and straight jump up to steady state. There is a curved line that shows the bodyies actual climb to steady state. the little arrow shape it the O2 deficit.

121
Q

What does the oxygen deificit show

A

the lag in VO2 at the onset of working out

122
Q

What does the oxygen deficit describe

A

the interaction between energy demand and metabolic pathway response

123
Q

What happens to your steady state as you increase the intensity of the exercise

A

it increases as well

124
Q

what happens to your oxygen deficit as you increase the intensity of your exercise

A

it increases as well

125
Q

What happens to the O2 deficit when one is trained vs. untrained

A

The Oxygen deficit is less for the trained person, that is because they adapt quicker, not because they have a lower steady state

126
Q

What is EPOC

A

excess post exercise oxygen consumption

127
Q

What is the old terminology for EPOC

A

O2 debt is paid back by EPOC

128
Q

What is the truth about EPOC

A

it’s not paying back the O2 debt, but the O2 is needed for recovery

129
Q

What happens to VO2 immediately after exerdcise

A

it doesn’t fall immediately

130
Q

What are the two phases of EPOC

A 
rapid phase (initial)
slow phase (terminal)
131
Q

how does training affect EPOC

A

the more trained you are the less you’ll have

132
Q

what is the affect of intensity on EPOC

A

the more intense the larger the EPOC will be

133
Q

What are the causes of EPOC

A

elevated hormones
post exercise elevation of HR and breathing
Elevated body temperature
Resotration of muscle and blood glucose stores
LActate removal
Resynthesis of PC in muscle

134
Q

What are the causes of the rapid phase of EPOC

A

elevated hormones
post exercise elevation of HR and breathing
elevated body temperature

135
Q

What are the causes of the slow phase of EPOC

A

restoration of muscle and blood glucose stores
lactate removal
resynthesis of PC in muscle

136
Q

What happens to plasma lactate with endurance exercises

A

it increases rapidly at the beginning and slowely decreases from there

137
Q

what happens to plasma lactate with sprint exercise

A

it increases rapidly at the beginning, then slowely tapers off until it is slightly decreasing

138
Q

What is the lactate threshold

A

The point (of intensity of workout, %VO2 Max) where lactate begins to accumulate.

139
Q

What causes the lactate threshold

A

when lactate production exceeds the lactate clearance

140
Q

What happens to the lactate threshold for trained individuals

A

it shifts to the right, meaning that they hit the lactate threshold at a higher %VO2 max

141
Q

What causes the difference in production and clearance of lactate

A

increased glycolytic activity
recruitement of type II fibers
Reduced lactate removal

142
Q

What does the lactate threshold tell

A

it is a perfomance indicator tool

143
Q

What are the sources of fuel during exercise

A

Carbs (glucose from glycogen, gluconeogenesis, and eating)
Fat (Plasma FFA - lipolysis, and intramuscular triglycerides)
Protein (only about 2% contribution, may increase to 5-15% in prolonged exercise)

144
Q

What is RER

A

respiratory Exchange ratio

145
Q

how do you calculate RER

A

VCO2/VO2

146
Q

What does RER tell you

A

which kind of fuel you are using

147
Q

What does a .70 RER tell you

A

you are using 100% fat

148
Q

What does a .85 RER tell you

A

you are using 50-50 carbs and fat

149
Q

What does a 1.00 RER tell you

A

you are using 100% carbs

150
Q

What is the assumption when measuring RER

A

that it is during a steady state exercise

151
Q

What does RER reflect

A

O2 consumption and CO2 production at the cellular level

152
Q

What does the graph of %energy from fat and carbs (y axis) vs. % VO2 max (x axis) look like

A

at about 15%VO2 - Fat = 70 %, carbs = 30
at about 37%VO2 - 50 -50 fat and carbs
at 100 % VO2 - 100 carbs, no fat
Just connect those dots with a straight line

153
Q

Why do you use more carbs than fat

A

motor unit recruitment
glucose uptake
glycogen metabolism

154
Q

What happens to fuel selection with training

A

the crossover point shifts to the right, meaning that a trained individual will burn more fat at a certain VO2 than an untrained person.

155
Q

Why does a trained person have a better crossoer point

A

mitochondrial adaptations

156
Q

Where are hormones released from and to

A

from endocrine glands into the blood

157
Q

what do hormones do

A

effect cell activity

158
Q

what determines the magnitude of the effect of the hormone

A

the concentration of the hormone in the plasma

159
Q

What determines blood hormone concentration

A
  1. rate of secretion
  2. rate of metabolism
  3. Quantity of transport protein
  4. changes in plasma volume
160
Q

How do hormones affect cells

A

binding to receptors

161
Q

what determines the magnitude of the effect of the hormone on the cell

A

concentration
receptor number
receptor affinity

162
Q

How do hormones affect the cell

A

altering membrane transport
increasing protein synthesis
activating second messengers

163
Q

How do steroid hormones work

A

they bind to a receptor and are taken into the nucleus

164
Q

How do protein hormones work

A

they bind to a receptor on the cell membrane that activates a secondary messenger to cause a cellular response

165
Q

What gland secretes glucagon

A

pancreas

166
Q

what is the affect of glucagon

A

increases blood glucose levels

167
Q

What stimulates the release of glucagon

A

low blood sugar levels

168
Q

what happens to glucagon levels before and after traingin

A

before it gets really high with traingin

after ti stays quite low and constant

169
Q

What secretes epinephrine

A

The adrenal medulla

170
Q

What stimulates the release of epineprhine

A

exercise

171
Q

What is the action of epinephrine

A

it increases metabolism

172
Q

What happens to epinephrine levels as workout duration increases

A

epinephrine increases too

173
Q

what happens to epinephrine levels as workout intensity increases

A

epinephrine increases too

174
Q

what happens to epinephrine levels as a person becomes more and more trained

A

plasma epinephrine levels gradually decrease

175
Q

What is the protein that brings glucose into the muscle cells

A

GLUT 4

176
Q

where can you find GLUT 4

A

skeletal muscle, brown and white adipose tissue, heart

177
Q

What is the function of GLUT 4

A

mediates insulin and (in muscle) contraction related glucose transport

178
Q

How does insulin bring glucose into cells

A

it binds to a receptor on the sarcolemma and that activates GLUT 4 proteins to integrate themselves into the membrane

179
Q

How does muscle contraction bring glucose into cells

A

pretty much the same way as insulin, it brings GLUT 4 into the membrane

180
Q

What happens to glucose transport, and GLUT 4 levels as time of workout increases

A

they both go up

181
Q

Where is insulin secreted from

A

pancreas

182
Q

What stimulates insulin

A

high blood glucose

183
Q

what does insulin do

A

lower blood glucose ( moves it into cells)

184
Q

What happens to insulin as you train

A

before training you have relatively low levels of insulin while exercising. After training you have higher levels of insulin while exercising. Both decrease at the onset of exercise and begin to climb the further into exercise you go

185
Q

What are the classes of nutrients

A 
water
vitamins
minerals
carbs
fats 
proteins
186
Q

What percent of the body is water

A

50-75

187
Q

what percent of body water loss can impact performance

A

> 2%

188
Q

What is a normal daily water loss

A

2.5 liters

189
Q

what is water loss affected by heavy exercise

A

6-7 liters

190
Q

Is thirst an accurate indicator of fluid loss

A

nope

191
Q

What are the fat soluble vitamins

A

ADEK

192
Q

What are the water soluble vitamins

A

C, and B’s

193
Q

What is the the name for Vitamin B..

1, 2, 6, 12

A 
thiamin
riboflavin
niacin pyridoxine
folic acid
pantothenic acid, biotin
194
Q

What are the functions, deficiencies, and toxicities of Vitamin A

A

Eye, Epithelial integrity, immune response
loss of night vision, dry skin, increased infection
peeling skin, sun sensitivity, headaches

195
Q

What are the functions, deficiencies, and toxicities of Vitamin D

A

Absorption of calcium bone remodeling
rickets and osteomalacia
hypercalcemia, meningitis, anorexia

196
Q

What are the functions, deficiencies, and toxicities of Vitamin E

A

Antioxidant, prevents degeneration
sterility in rats, degeneration of neural stuff
lung cancer, no oxidation of cholesterol

197
Q

What are the functions, deficiencies, and toxicities of Vitamin K

A

Blood clotting
No blood clotting
None (too many clots)

198
Q

What are the functions, deficiencies, and toxicities of Vitamin B1, Thiamine

A

carb metabolism
beri beri, brain problems
none

199
Q

What are the functions, deficiencies, and toxicities of Vitamin B2, riboflavin

A

Part of FADH
growthretardation, inflammation of tongue, corner cracks
None

200
Q

What are the functions, deficiencies, and toxicities of Vitamin B3, Niacin

A

Enzyme
Pellagra, diarrhea, dematitis, dementia, death
Flushing of skin, nausea, liver damage

201
Q

What are the functions, deficiencies, and toxicities of Vitamin B5, pantheothenic acid

A

helps resyntehsise Coenzyme A
Rare deficiencies
none

202
Q

What are the functions, deficiencies, and toxicities of Vitamin B8, Biotin

A

part of enzymes needed for metablosim
dermatitis, hair loss, convulsions, alopecia
None

203
Q

What are the functions, deficiencies, and toxicities of Vitamin B6, pyridoxine

A

Helps maintain blood glucose levels
decline in immune function, dermatitis, anemia
Neuropathy and skin lesions (not from food)

204
Q

What are the functions, deficiencies, and toxicities of Vitamin B9, folic acid

A

DNA, and RNA synthesis
Megaoblastic anemia, abdominal pain, birht defects
masks B12 deficiency

205
Q

What are the functions, deficiencies, and toxicities of Vitamin C

A

forms and maintains collagen, electron donor
Scurvy
nausea, abdominal cramps, diarrhea

206
Q

What are the major minerals

A

calcium, phosphorus, magnesium, sulfur, sodium, potassium, chloride

207
Q

what are some more familiar trace minerals

A

iron, iodide, fluoride

208
Q

What does calcium do

A

strengthens bone, teeth, muscle contractions, and energy conservation

209
Q

What does phosphorus do

A

strengthens bone and teeth, energy conservation, maintains muscle and nerve function

210
Q

What does magnesium do

A

strengthens bone and teeth, energy conservation, maintains healhty blood pressure

211
Q

what does Iron do

A

element of hemoglobin, prevents anemia

212
Q

What does idoine do

A

helps the thyroid gland

213
Q

What percent of caloric intake should be carbs

A

45-65

214
Q

what is the primary fuel source during exercise

A

carbs

215
Q

what do RBC and nervous ssyutem use exclusivly

A

CArbs

216
Q

What percent of calories should be from fat

A

20-35

217
Q

What are the three dietary lipids

A

triglycerides, phospholipids, and cholesterol

218
Q

What do fats do

A

energy, vitamin absorption, cell membranes, hormone synthesis, insulation, padding

219
Q

Where are fats stored

A

adipose (triglycerides)

220
Q

What percent of caloric intake should be proteins

A

10-35 %

221
Q

What do proteins do

A

synthesize tissues, enzymes and hormones

222
Q

what does dietary protein provide

A

essential amino acids

223
Q

What are the best protein sources

A

eggs, milk, fish

224
Q

What are good protein sources

A

red meat, poultry, cheese, soybeans

225
Q

what are fair protein sources

A

grains, vegetables, legumes/seeds/nuts

226
Q

how do they classify best, good fair proteins

A

how well they provide the essential amino acids

227
Q

How does carbohydrate loading work (old way

A

eat low carbs, then cram them in just before working out so you have lots in your muscle (glycogen)

228
Q

how does the new carb loading work

A

always eat a lot of carbs to make sure your glycogen levels are high

229
Q

should you eat regularly or at the point of fatigue

A

not at the point of fatigue

230
Q

what should I eat when working out

A

8-10% carb beverages

Something that you have tried and like

231
Q

How much should I eata

A

30-60g per hour

60-100g per hour (newer)

232
Q

Should i eat fats and proteins

A

yeah they can be important in long exercises

233
Q

How should I eat after

A

just like you did during

Exercise Physiology (4 decks)

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