Test1 Flashcards
3 systems used to transfer
energy to form ATP
- The phosphagen system (ATP-PC)
- The glycolysis system (lactate)
- The aerobic system
-is the first system used to provide energy
-No oxygen required
-A direct, quick process for very shortlived, high-power, all-out effort
activity
- Provides energy for 5-6 seconds
- Sprints, weight-lifting, a serve in tennis
phosphagen system
{ System that allows cont production of ATP
for 60-180 seconds
{ No oxygen required
{ Only uses glucose for fuel
{ Fuels intermittent, high intensity bursts
of activity
Anaerobic Glycolysis System
-Production exceeds clearance
- Continued exercise beyond threshold
results in increasing blood lactate levels &
a greater reliance on CHO as fuel via
anaerobic glycolysis
lactate threshold (in glycolysis system)
{ Uses CHO (glucose & glycogen), fat
(fatty acids), or protein (amino acids)
as energy sources
{ Requires oxygen within cells’
mitochondria (where system takes
place)aerobic system
leucine, isoleucine, valine are ___ ___ ___ ___ and can yield energy via aerobic metabolism
branched chain amino acids (BCAA)
{ Slow speed of contraction
{ Use aerobic system for energy
{ Facilitate long-duration activites
{ On average, 45-55% of human muscle
fibers
{ Training can increase this # with some
endurance athletes having 90-95%slow twitch (type 1) muscle fibers
{ Fast speed of contraction
{ Anaerobic energy production
fast twitch (type 2) muscle fibers
Glucose can be used to form amino
acids and amino acids can be used to
synthesize glucose, but fats ____ be
converted to CHO or amino acids
CANNOT
when oxygen is present, greater reliance on __ as fuel is preferable
fat
when oxygen is limited, ___ glucose is the preferred fuel for anaerobic metabolism
glucose
Store 300-400 grams or 1200-1600 calories in muscle/Initial level determines time to exhaustion in exercise
muscle glycogen
carbs used during exercise can come from:
- Endogenous production of glucose by the liver (gluconeogenesis)
- Blood glucose
- Muscle and liver glycogen stores
- CHO consumed during exercise
unlimited stores of ___, not carbs
fat
for endurance activities, when carbs store is low, burn protein (2-6%), as exercise intensity increases, rely on ____
protein
Leucine (BCAA) is a muscle ____ trigger after exercise
resynthesis
Chemical process by which glucose is freed from liver glycogen
glycogenolysis
____ from liver glycogen can be released directly into the blood stream (unlike with muscle glycogen), thus helping to maintain blood glucose levels during exercise
Glucose (glycogenolysis)
Blood levels of ___ and ___ rise dramatically within seconds of initiation of exercise stimulating breakdown of stored fat (in adipose and muscle tissue) and CHO (both liver and muscle glycogen)
norepinephrine and epinephrine
carbs are used in ______intensity because anaerobic cannot provide oxygen
higher
insulin is ___ when eating but ___ when exercising while epinephrine is high during exercise
high; low
when carb stores are low, you will feel _____; and when depleted you “hit the wall”
fatigue
carb recommendations include:
_ to _ g CHO/kg BW for off-season and weight loss
_ to _ g CHO/kg BW for general training needs
7-10 g CHO/kg BW for endurance athletes
3-5, 5-7
complex carbs takes longer to breakdown while __ carbs are easier to breakdown and are low in vitamins/minerals/fibers
simple
athletes need more carbs and protein than avg ppl do, but the same amount of ___
fat
during exercise; only want a littel bit of proctose sugar bc it digests slower causing _______
GI issues, cramping, diarhea
pre exercise need ___ GI foods to sustain energy
low
during exercise need ___ to ___GI foods for quick energy
medium to high
post exercise ____ GI foods promote quick recovery
high
-First 3 d, low-CHO diet (90% of energy from CHO) with little or no activity.
Muscle Glycogen Supercompensation
primary fuel for endurance events and is unlimited in supply in the body
fat
Chain length
Saturation level
Shape
Commercial processing
classification of fats
can only use fat in ____ exercise for metabolism
aerobic
fat is close to_____(site of lipid oxidation and energy production –doesn’t have to be transported thru blood)
mitochondria
functions of ___: provides essential fatty acids, vitamins A,D,E,K; extra energy, insulation, protects organs
fat
fat is stored in _____ tissue; which is subcutaneous and deep visceral fat
adipose
fat can be mobilized from:
Muscle fat
Adipose tissue fat
Blood lipoproteins
Fat consumed during exercise
dietary fat recommendation for athletes is ___ to ___ of total calories
20-35%
fat yields more calories so you need ___ in your diet
less
saturated fats means no ____ ____ and solid at room temperature like butter [BAD]
double bond
type of fat that happens from chemical processing is ___
trans fat
olive oil, canola, peanut butter, avocado, hummus, seeds, etc are ____
mono/poly unsaturated fats are heart healthy fats
why is fat not ideal pre or post exercise
bc fat slows down digestion
- Process of eating a high fat diet (40-65%) typically at the expense of carbohydrate
- Goal is to enhance fat utilization during exercise while sparing carbohydrate
fat loading theory
-Building materials for bone, ligaments, tendons, muscles, and organs
-Enzymes
Hormones (insulin, glucagon, epinephrine)
-Maintenance of fluid and electrolyte balance
-Acts as buffer and assists with acid-base balance
-Required for synthesis of blood transport proteins
-Energy source during and after exercise
functions of protein
body cant make it so must be eaten(frm animal foods) =
essential amino acids
- Protein intake is greater than the amount lost by the body
- Occurs during periods of growth and development, weight gain, pregnancy, lactation, and times of muscle healing or recovery from injury. Required for muscle mass gain
positive nitrogen balance
- Protein intake is less than the amount excreted
- Occurs during weight loss, illness, burns, or injury
negative nitrogen balance
Protein intake is equal to amount excreted
nitrogen balance
can protein replace carb stores?
nooooo
which essential amino acid is important post workouts?
leucine
whey protein is ____ in amino acids
highest
made up of amino acids and contains at least one nitrogen amine group (makes urine and can create dehydration)
protein
after workout you need ___ grams of protein and simple carbs to recover
20
___ gm/kg of protein per day for sedentary individs, 1 gm/kg for light exercisers, 1.2-1.4 for regulars(endurance), 1.6-1.7 for strength athletes and resistance training,
0.8
leucine turns on muscle proteins synthesis ____ exercise
after
when eating carbs, you produce ____ which pulls sugar out of blood at rest, helps replenish glycogen stores after workout
insulin
when exercise begins, catecholamines ____ insulin production to break down fat stores,carbs, triglycerides
stop
eat quality ___ at every meal and snack so it takes longer to digest and gets you full faster/longer
protein
___ amino acids can be synthesized by the body
nonessential
___ ___contains all the essential amino acids when consumed at the recommended level of protein intake(Animal Foods,Soy foods) whil plants are incomplete
complete proteins
-Contain primarily glucose, sucrose, fructose, & high-fructose corn syrup
-Generally low in vitamins, minerals and fiber
Easier to breakdown
simple carbs
- Fruits, vegetables, whole grains, and legumes
- Good source of vitamins, minerals, and fiber
- Dominant digestible CHO in these foods is starch, except for fruits that contain primarily simple sugars
- Takes longer to break down
complex carbs
___ ____of a food based on the blood glucose response compared to a reference food
glycemic index
liquid fat= ____ fat
unsaturated
coconut oil is _____ fat
SATURATED
when utilizing fat, first is the ____ stores, then adipose tissue fat is released into blood; then triglycerides have 4 fatty acids and will be broken down after
intramuscular
