Test 2 Flashcards
1
Q
What is homeostasis
A
maintenance of a constant internal environment
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
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)
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
5
Q
What is the goal of the control systems of the body
A
to return to homeostasis or maintain at steady state levels
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
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
8
Q
What happens to plasma glucose after eating
A
it increases initially but then returns to homeostasis levels
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
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
11
Q
What does temperature do to Enzyme function
A
a little higher than normal body temperature increases enzyme activity
12
Q
What does ph do to enzyme function
A
between about 7.5 and 8 is where ph makes enzyme activity the best
13
Q
What affects enzyme activity more than anything
A
concentration of substrates and the enzyme
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
15
Q
What are the three types of storage forms for energy
A
Carbs
Fats
Proteins
16
Q
What is the primary source of fuel during exercise
A
Carbs
17
Q
What is the storage form of carbs in the body
A
Glycogen
18
Q
How can the diet affect the concentration of glycogen
A
the more carbs you eat the more glycogen you store
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
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
21
Q
What is the RDA for protein
A
.8 g/kg/day
22
Q
If you are working at 35-50% of your VO2 max what amount of protein do you need
A
.8 g/day
23
Q
How much protein do you need for high intensity endurace
A
1.2 g/day
24
Q
How much protein do you need for resistance training
A
.9 g/day
25
How much protein do you need for maintenance
1.4-1.8 g/day
26
How is the average persons protein intake compaired to the protein RDA
it exceeds it
27
Is there a need for increased protein consumption in the majority of normal healthy individuals
nope
28
What are the three major energy systems involved in a workout
Immediate (Creatine phosphate)
Non oxidative, anaerobic (glycolysis)
oxidative, aeorobic (ETC)
29
Which of the three energy systems is the quickest, but shortest lasting to produce ATP
Creatine phosphate
30
which of the three energy systems is the second quickest, and moderatly durable way to produce ATP
Glycolysis
31
which of the three energy systems is the slowest, but longest lasting way to produce ATP
ETC
32
What is the Enzyme equation that you will need to know
E + S --> ES --> E + P
33
What kind of exercise would use primarily the Creatine phosphate energy source
sprint (up to a couple of seconds)
34
what kind of exercise would use primarily the glycolysis source of energy
400M ( from 30 s to a few minutes)
35
what kind of exercise would use primarily the ETC
Marathon, long endurance activities
36
What is the ATP equation
ATP ---> ADP + Pi + Energy
37
What are the functions of ATP
Motion, active transport, signal amplification, biosynthesis
38
What are the resting levels of ATP like in the body
small
39
What is the Creatine Phosphate system
the fastest ATP producing system in the body
40
what is the equation for the Creatine phosphate system
CP + ADP ATP + C
41
What is the enzyme that catalyzes the Creatine phosphate system
Creatine Kinase (CK)
42
What are the CP levels in the body like to begin with
They are 5-6 times that of ATP
43
When does the body rely on the Creatine phosphate energy source
the onset of exercise, and for short duration high intensity exercise
44
How does the Creatine phosphate reaction work
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
45
What happens to CP and Pi before and after exercise
CP - starts out high before exercise and almost dissapears during
Pi - starts out very low before exercise and dramatically increases during exercise
46
How many enzymes participate in glycolysis
11-12
47
What is the rate limiting enzyme for glycolysis
Phosphofructokinase - PFK-
48
Where does glycolysis predominate
type II muscle
49
What are the substrates for glycolysis
Glucose (glycogen)
50
What are the products of Glycolysis
2 pyruvate molecules
| ATP ( 4 total but 2 are used)
51
Where does Glycolysis happen
in the cytosol
52
What are the two things that can happen with pyruvate after glycolysis
It can be taken up into the mitochodria
| it can be converted into lactate
53
What happens to the lactate
it can later be moved into the mitochondria (by the lactate shuttle system) and converted back into pyruvate there
54
What are the locations of lactate dehydrogenase
cytoplasmic dehydrogenase - converts p into lactate
| mitochondrial dehydrogenase - converts lactate into p
55
What is the function of NAD: in the mitochondrial shuttle system
electron carrier
56
what does the mitochondrial system do
provide a substrate for the ETC
| exchanges with mitochondrial NAD
57
What controls glycolysis
the energy signal
58
What are the feedforward signals for glycolysis
Glucose uptake, G-6-P, Glycogen breakdown
59
how does exercise affect PFK
it increases its activity
60
how does exercise increase PFK
it decreases its inhibitors (ATP, CP, citrate, H+)
| it increases is stimulators (ADP, Pi)
61
How does exercise affect the feedforward signals for glycolysis
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
62
What happens to Muscle ATP levels as you exercise
they decrease slightly, but not that much.
63
Why doesn't muscle ATP decrease during exercise
because it is buffered by Creatine phosphate
64
what happens to creatine phosphate levels as you exercise
they go down as they buffer the ATP levels
65
What Happens to blood lactate during exercise
it gradually increases
66
what happens to pH during exercise
it gradually decreases, this is because of the increasing lactate
67
What are the two fates of blood glucose
either turned into glycogen or used up in glycolysis
68
What is the enzyme that converts glucose to G6P in all cells
Hexokinase
69
what is the enzyme that converts glucose to G6P in the liver and kidney
Glucokinase
70
What enzyme converts G6P back into glucose
gluco-6-phosphatase
71
Where is the only place where G6P is turned back into glucose
liver and kidney
72
What are the two things that can happen after G6P is made
Can be turned into glycogen
| Can be turned into pyruvate by glycolysis
73
What is the enzyme that converts G6P into glycogen
glycogen synthase
74
Where is glycogen stored
the liver and muscle
75
What is the enzyme that converts glycogen into G6P
Phosphorylase
76
What is glycogen
a complex, branched polymer of glucose
77
How is carbohydrate utilization related to exercise intensity
Directly, the more intense the exercise, the more carbs you use
78
What does the carbohydrate usage look like over an exercise
it peaks initially, then turns to a gradual increase over time. the more intense the exercise the more drastic the initial climb
79
What does training do for glycogen storage
it enhances glycogen storage (trained people can store more glucose)
80
What energy signals regulate glycogenolysis
epinephrine
calcium
inorganic phosphate
phosphorylase
81
How does epinephrine increase glycogenolysis
it leads to increased cAMP, and protein kinase. Those both play roles in the glycogenolysis
82
How does Calcium increase glycogenolysis
it activates phosphorylase kinase (this is the product of cAMP and protein kinase)
83
How does inorganic phosphate increase glycogenolysis
it activates phosphorylase ( product of phosphorylase kinase) this is the enzyme that breaks down glycogen
84
What are the steps of glycogenolysis
1. epi
2. cAMP
3. protein kinase
4. Calcium
5. Phosphorylase kinase
6. Pi
7. phosphorylase
8. Glycogenolysis
85
What does endurance training do to glycolytic activity
improves mitochondrial function
| little change in specific activities of glycolytic enzymes
86
What does sprint/power training do to glycolytic activity
little change in specific activities of glycolytic enzymes
| increases total enzyme activity (due to muscle hypertrophy)
87
What are other names for the Krebs cycle
TCA and citric acid cycle
88
What does the Krebs cycle do
completes oxidation of CHO and fat
89
What are the substrates of the Krebs cycle
Acetyl CoA from glucose and from fatty acids
90
What are the products of the Krebs cycle
NADH, FADH, ATP
91
What is the rate limiting enzyme of the Krebs cycle
IDH isocitrate dehydrogenase
92
Where does the Krebs cycle take place
in the mitochondrial matrix
93
What does the pyruvate dehydrogenase do
converts pyruvate into acetyl CoA
94
What activates the pyruvate dehydrogenase (PDH)
pyruvate and ca
95
What activates isocitrate dehydrogenase
ADP and ca
96
What is the fuel source made up of fat
adipose
97
what is specifically the type of fat that is used for energy
intramuscular triglycerides
98
What does epinephrine do to HSL hormone sensitive lipase
activates it
99
what does insulin do to HSL hormone sensitive lipase
deactivates it
100
Where are the fatty acids released from
adipose tissue
101
what is the protein that transports the fatty acids to the mitochondria
Albumin
102
What happens to the two parts of the original triglyceride
glycerol goes to the liver
| the fatty acids go to the mitochondria
103
What is beta oxidation
the conversion of fatty acids into acetyl Coa
104
what is the product of b oxidation
acetyl coa
105
what is the substrate of b oxidation
fatty acids
106
where does b oxidation occur
mitochondrial matrix
107
What happens with the acetyl coa from b oxidation
it goes into the krebs cycle
108
What is the ETC
a group of proteins on the inner mitochondrial membrane that pump hydrogens into the intermembrane space
109
what is the substrate of the ETC
NADH and FADH
110
what is the product of ETC
H+
111
How does Oxygen affect the ETC
it accepts the electrons at the end, without it the electrons have no where to go and the whole system gets backed up
112
What is oxidative phosphorylation
when the H+'s are pushed back through the ATP synthase, creating ATP
113
Where does oxidative phosphorylation take place
ATP synthase is on the inner mitochondrial membrane the H+'s go from the inner membrane space into the mitochondrial matrix
114
What is the substrate to Oxidative phosphorylation
ADP
115
What is the product of Oxidative phosphorylation
ATP
116
How does the H+ theory work
by establishing a H+ gradient (Chemiosmotic theory)
117
What is the effect of training on mitochondria
no change in specific activity
More mitochondria
impact on endurance capacity
sensitivity and energy signaling
118
What is direct calorimetry
when you measure the heat put off, and the oxygen consumption of the person to get calories
119
What is the oxygen deficit
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
what does oxygen deficit look like in a graph
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
What does the oxygen deificit show
the lag in VO2 at the onset of working out
122
What does the oxygen deficit describe
the interaction between energy demand and metabolic pathway response
123
What happens to your steady state as you increase the intensity of the exercise
it increases as well
124
what happens to your oxygen deficit as you increase the intensity of your exercise
it increases as well
125
What happens to the O2 deficit when one is trained vs. untrained
The Oxygen deficit is less for the trained person, that is because they adapt quicker, not because they have a lower steady state
126
What is EPOC
excess post exercise oxygen consumption
127
What is the old terminology for EPOC
O2 debt is paid back by EPOC
128
What is the truth about EPOC
it's not paying back the O2 debt, but the O2 is needed for recovery
129
What happens to VO2 immediately after exerdcise
it doesn't fall immediately
130
What are the two phases of EPOC
```
rapid phase (initial)
slow phase (terminal)
```
131
how does training affect EPOC
the more trained you are the less you'll have
132
what is the affect of intensity on EPOC
the more intense the larger the EPOC will be
133
What are the causes of EPOC
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
What are the causes of the rapid phase of EPOC
elevated hormones
post exercise elevation of HR and breathing
elevated body temperature
135
What are the causes of the slow phase of EPOC
restoration of muscle and blood glucose stores
lactate removal
resynthesis of PC in muscle
136
What happens to plasma lactate with endurance exercises
it increases rapidly at the beginning and slowely decreases from there
137
what happens to plasma lactate with sprint exercise
it increases rapidly at the beginning, then slowely tapers off until it is slightly decreasing
138
What is the lactate threshold
The point (of intensity of workout, %VO2 Max) where lactate begins to accumulate.
139
What causes the lactate threshold
when lactate production exceeds the lactate clearance
140
What happens to the lactate threshold for trained individuals
it shifts to the right, meaning that they hit the lactate threshold at a higher %VO2 max
141
What causes the difference in production and clearance of lactate
increased glycolytic activity
recruitement of type II fibers
Reduced lactate removal
142
What does the lactate threshold tell
it is a perfomance indicator tool
143
What are the sources of fuel during exercise
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
What is RER
respiratory Exchange ratio
145
how do you calculate RER
VCO2/VO2
146
What does RER tell you
which kind of fuel you are using
147
What does a .70 RER tell you
you are using 100% fat
148
What does a .85 RER tell you
you are using 50-50 carbs and fat
149
What does a 1.00 RER tell you
you are using 100% carbs
150
What is the assumption when measuring RER
that it is during a steady state exercise
151
What does RER reflect
O2 consumption and CO2 production at the cellular level
152
What does the graph of %energy from fat and carbs (y axis) vs. % VO2 max (x axis) look like
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
Why do you use more carbs than fat
motor unit recruitment
glucose uptake
glycogen metabolism
154
What happens to fuel selection with training
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
Why does a trained person have a better crossoer point
mitochondrial adaptations
156
Where are hormones released from and to
from endocrine glands into the blood
157
what do hormones do
effect cell activity
158
what determines the magnitude of the effect of the hormone
the concentration of the hormone in the plasma
159
What determines blood hormone concentration
1. rate of secretion
2. rate of metabolism
3. Quantity of transport protein
4. changes in plasma volume
160
How do hormones affect cells
binding to receptors
161
what determines the magnitude of the effect of the hormone on the cell
concentration
receptor number
receptor affinity
162
How do hormones affect the cell
altering membrane transport
increasing protein synthesis
activating second messengers
163
How do steroid hormones work
they bind to a receptor and are taken into the nucleus
164
How do protein hormones work
they bind to a receptor on the cell membrane that activates a secondary messenger to cause a cellular response
165
What gland secretes glucagon
pancreas
166
what is the affect of glucagon
increases blood glucose levels
167
What stimulates the release of glucagon
low blood sugar levels
168
what happens to glucagon levels before and after traingin
before it gets really high with traingin
| after ti stays quite low and constant
169
What secretes epinephrine
The adrenal medulla
170
What stimulates the release of epineprhine
exercise
171
What is the action of epinephrine
it increases metabolism
172
What happens to epinephrine levels as workout duration increases
epinephrine increases too
173
what happens to epinephrine levels as workout intensity increases
epinephrine increases too
174
what happens to epinephrine levels as a person becomes more and more trained
plasma epinephrine levels gradually decrease
175
What is the protein that brings glucose into the muscle cells
GLUT 4
176
where can you find GLUT 4
skeletal muscle, brown and white adipose tissue, heart
177
What is the function of GLUT 4
mediates insulin and (in muscle) contraction related glucose transport
178
How does insulin bring glucose into cells
it binds to a receptor on the sarcolemma and that activates GLUT 4 proteins to integrate themselves into the membrane
179
How does muscle contraction bring glucose into cells
pretty much the same way as insulin, it brings GLUT 4 into the membrane
180
What happens to glucose transport, and GLUT 4 levels as time of workout increases
they both go up
181
Where is insulin secreted from
pancreas
182
What stimulates insulin
high blood glucose
183
what does insulin do
lower blood glucose ( moves it into cells)
184
What happens to insulin as you train
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
What are the classes of nutrients
```
water
vitamins
minerals
carbs
fats
proteins
```
186
What percent of the body is water
50-75
187
what percent of body water loss can impact performance
>2%
188
What is a normal daily water loss
2.5 liters
189
what is water loss affected by heavy exercise
6-7 liters
190
Is thirst an accurate indicator of fluid loss
nope
191
What are the fat soluble vitamins
ADEK
192
What are the water soluble vitamins
C, and B's
193
What is the the name for Vitamin B..
| 1, 2, 6, 12
```
thiamin
riboflavin
niacin pyridoxine
folic acid
pantothenic acid, biotin
```
194
What are the functions, deficiencies, and toxicities of Vitamin A
Eye, Epithelial integrity, immune response
loss of night vision, dry skin, increased infection
peeling skin, sun sensitivity, headaches
195
What are the functions, deficiencies, and toxicities of Vitamin D
Absorption of calcium bone remodeling
rickets and osteomalacia
hypercalcemia, meningitis, anorexia
196
What are the functions, deficiencies, and toxicities of Vitamin E
Antioxidant, prevents degeneration
sterility in rats, degeneration of neural stuff
lung cancer, no oxidation of cholesterol
197
What are the functions, deficiencies, and toxicities of Vitamin K
Blood clotting
No blood clotting
None (too many clots)
198
What are the functions, deficiencies, and toxicities of Vitamin B1, Thiamine
carb metabolism
beri beri, brain problems
none
199
What are the functions, deficiencies, and toxicities of Vitamin B2, riboflavin
Part of FADH
growthretardation, inflammation of tongue, corner cracks
None
200
What are the functions, deficiencies, and toxicities of Vitamin B3, Niacin
Enzyme
Pellagra, diarrhea, dematitis, dementia, death
Flushing of skin, nausea, liver damage
201
What are the functions, deficiencies, and toxicities of Vitamin B5, pantheothenic acid
helps resyntehsise Coenzyme A
Rare deficiencies
none
202
What are the functions, deficiencies, and toxicities of Vitamin B8, Biotin
part of enzymes needed for metablosim
dermatitis, hair loss, convulsions, alopecia
None
203
What are the functions, deficiencies, and toxicities of Vitamin B6, pyridoxine
Helps maintain blood glucose levels
decline in immune function, dermatitis, anemia
Neuropathy and skin lesions (not from food)
204
What are the functions, deficiencies, and toxicities of Vitamin B9, folic acid
DNA, and RNA synthesis
Megaoblastic anemia, abdominal pain, birht defects
masks B12 deficiency
205
What are the functions, deficiencies, and toxicities of Vitamin C
forms and maintains collagen, electron donor
Scurvy
nausea, abdominal cramps, diarrhea
206
What are the major minerals
calcium, phosphorus, magnesium, sulfur, sodium, potassium, chloride
207
what are some more familiar trace minerals
iron, iodide, fluoride
208
What does calcium do
strengthens bone, teeth, muscle contractions, and energy conservation
209
What does phosphorus do
strengthens bone and teeth, energy conservation, maintains muscle and nerve function
210
What does magnesium do
strengthens bone and teeth, energy conservation, maintains healhty blood pressure
211
what does Iron do
element of hemoglobin, prevents anemia
212
What does idoine do
helps the thyroid gland
213
What percent of caloric intake should be carbs
45-65
214
what is the primary fuel source during exercise
carbs
215
what do RBC and nervous ssyutem use exclusivly
CArbs
216
What percent of calories should be from fat
20-35
217
What are the three dietary lipids
triglycerides, phospholipids, and cholesterol
218
What do fats do
energy, vitamin absorption, cell membranes, hormone synthesis, insulation, padding
219
Where are fats stored
adipose (triglycerides)
220
What percent of caloric intake should be proteins
10-35 %
221
What do proteins do
synthesize tissues, enzymes and hormones
222
what does dietary protein provide
essential amino acids
223
What are the best protein sources
eggs, milk, fish
224
What are good protein sources
red meat, poultry, cheese, soybeans
225
what are fair protein sources
grains, vegetables, legumes/seeds/nuts
226
how do they classify best, good fair proteins
how well they provide the essential amino acids
227
How does carbohydrate loading work (old way
eat low carbs, then cram them in just before working out so you have lots in your muscle (glycogen)
228
how does the new carb loading work
always eat a lot of carbs to make sure your glycogen levels are high
229
should you eat regularly or at the point of fatigue
not at the point of fatigue
230
what should I eat when working out
8-10% carb beverages
| Something that you have tried and like
231
How much should I eata
30-60g per hour
| 60-100g per hour (newer)
232
Should i eat fats and proteins
yeah they can be important in long exercises
233
How should I eat after
just like you did during
