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NASM CN > Thermodynamics and Energy balance > Flashcards

Thermodynamics and Energy balance Flashcards

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1
Q

Thermic Effect of Food TDEE%

A

15-30%

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2
Q

Thermic Effect of Feeding TDEE%

A

10%

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3
Q

Resting Metabolism TDEE%

A

60-75%

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4
Q

RMR is proportional to lean body mass and decreases approximately _____ kcal\min for each 1% increase in body fatness.

A

0.01 kcal/min

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5
Q

Adenosine triphosphate (ATP)

A

chemical compound that provides energy to drive muscle contraction, transmission of nerve impulses, and the vast majority of chemical reactions that facilitate human life.

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6
Q

TDEE (Total daily energy expenditure)

A

the estimated calorie needs per day, by age, sex, and physical activity level. The total number of calories a person needs each day varies depending on a number of factors, including the person’s age, sex, height, weight, and level of physical activity, thermic effect of feeding (TEF), resting metabolic rate (RMR), and non-exercise activity thermogenesis (NEAT).

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7
Q

The basic energy need of an average human being (TDEE) is approximately ______ calories per day, depending on age, sex, and physical activity, as well as other factors

A

2000 calories

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8
Q

metabolism

A

The ability to perform human movement requires a constant supply of energy and the process of generating kinetic energy from sources of potential energy

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9
Q

One Metabolic Equivalent (MET)

A

3.5 ml O2 / Kg/min

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10
Q

Light intensity activities <MET 3

A

sleeping, sitting down, slow walking, walking

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11
Q

moderate intensity activities MET 3-6

A

light effort biking, walking at 3 mph, light calisthenics,

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12
Q

vigorous intensity activities MET >6

A

jogging, high effort calisthenics, running, jump rope

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13
Q

During normal sleep patterns, metabolic rate __________ by around 15% and reaches a minimum in the morning in a standard circadian pattern, or REM sleep patterns

A

reduces

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14
Q

Thyroid hormones stimulate metabolism through ______________________ and rates of _____ breakdown

A

increased oxygen consumption, ATP breakdown

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15
Q

hyroid hormones stimulate both _________ and ________; although, when TH levels are __________ fat loss is __________

A

lipogenesis, lipolysis, elevated, enhanced

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16
Q

____________________ stimulate almost all aspects of carbohydrate metabolism, including increasing insulin-dependent entry of glucose into cells and glycogenolysis to break down glycogen for energy during exercise and recovery

A

thyroid hormones

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17
Q

_________________________ creates a condition characterised by increased resting energy expenditure, weight loss, reduced cholesterol levels, increased lipolysis and gluconeogenesis

A

hyperthyroidism

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18
Q

________________________, is characterised by reduced resting energy expenditure, weight gain, increased cholesterol levels, reduced lipolysis, and reduced gluconeogenesis

A

hypothyroidism

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19
Q

______________ is produced by the adrenal glands and is released in response to stress.

A

cortisol

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20
Q

The adrenal glands produce several hormones, including….

A

adrenaline, aldosterone and cortisol.

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21
Q

Cortisol is within a class of hormones called _________

A

glucocorticoids

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22
Q

Function of cortisol

A

works to quickly increase blood glucose levels and works against insulin to try and keep glucose levels elevated by stimulating gluconeogenesis.

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23
Q

Role of testosterone

A

lays a key role in carbohydrate, fat and protein metabolism.
has a major influence on body-fat composition and muscle mass in men

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24
Q

Testosterone deficiency is associated with an……

A

increased fat mass (central adiposity in particular), reduced insulin sensitivity and impaired glucose tolerance

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25
Q

_______________ helps control pathways involved in glycolysis, glycogen synthesis and lipid and cholesterol metabolism

A

testosterone

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26
Q

hormone produced by adipose cells that decreases appetite when released

A

leptin

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27
Q

role of leptin

A

ends a signal to the brain signaling that enough food has been consumed and appetite should be inhibited

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28
Q

ghrelin

A

hormone that is produced and released primarily by the stomach, with small amounts also released by the small intestine, pancreas, and brain

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29
Q

role of ghrelin

A

stimulates appetite, fat deposition and growth hormone release, leading to increased hunger and fat storage

30
Q

CCK (Cholecystokinin)

A

hormone released in the gastrointestinal system and is responsible for stimulating the digestion of fat and protein

31
Q

______ is secreted by cells of the upper small intestine

A

CCK

32
Q

function of CCK

A

-released when amino acids or fatty acids enter into the stomach or beginning of the small intestines
-stimulates the gallbladder to contract and release stored bile into the intestine to help breakdown fat and protein.

33
Q

NPY (Neuropeptide Y)

A

-neuropeptide hormone linked to the autonomic nervous system
-a specialized hormone produced in the hypothalamus

34
Q

neuropeptide

A

small protein-like molecules used by neurons to communicate with each other

35
Q

role of NPY

A

helps stimulate the sympathetic nervous system, which stimulates appetite and fat storage

36
Q

hormone produced by the pancreas that is released when blood glucose levels are high, promoting the uptake of glucose for fuel or storage as glycogen

A

Insulin

37
Q

Role of insulin

A

-helps keeps blood-sugar levels from getting too high
-increases glucose uptake in peripheral tissue (e.g., skeletal muscle) while also decreasing the production of glucose by the liver

38
Q

Glucagon

A

hormone that is released when blood sugars decrease below a certain threshold

39
Q

role of glucagon

A

stimulates the breakdown of stored glucose (glycogen) in the liver, releasing additional glucose into the bloodstream for fuel.

40
Q

The human body can only store approximately ___ to _______ grams of ATP, which is only enough energy for a few seconds of high-intensity activity.

A

80 to 100 grams

41
Q

ATP-PC stands for

A

adenosine triphosphate-phosphocreatine

42
Q

ATP-PC pathway

A

uses the energy released from the breakdown of phosphocreatine (also called creatine phosphate) for an immediate source of energy and then uses the phosphate molecule to produce more ATP.

43
Q

chemical compound stored in the muscles in limited supply.

A

Phosphocreatine (PC)

44
Q

the quickest way to resynthesize ATP, but can only resynthesize ATP for very brief periods (5-15 seconds)

A

ATP-PC system

45
Q

in the ATP-PC pathway, the synthesis of ATP comes from….

A

stored PC (phosphocreatine)

46
Q

the enzyme that breaks down phosphocreatine (PC) into creatine and an inorganic phosphate (Pi).

A

Creatine kinase

47
Q

PC stores are replenished after about ______________ of rest.

A

2 minutes

48
Q

Glycolysis

A

The first step of carbohydrate metabolism, an anaerobic pathway, that breaks glucose or glycogen down to pyruvate.

49
Q

The __________________ system provides energy for medium to high-intensity bursts of activity that last from 10 seconds to 2 minutes.

A

anaerobic glycolytic

50
Q

If glucose is used in glycolysis, ____ ATP are created

A

2 ATP

51
Q

if glycogen is used in glycolysis, _____ ATP are created

A

3 ATP

52
Q

Anaerobic glycolysis involves the breakdown of glucose to ________ when limited amounts of oxygen are available.

A

lactate

53
Q

1 glucose molecule = ____ ATP

A

36 ATP

54
Q

end product of glycolysis

A

pyruvate

55
Q

role of pyruvate

A

either transported and used to support further energy production in the Krebs cycle or converted into lactic acid (lactate + hydrogen ion).

56
Q

If lactic acid becomes the end product, it is called _________________

A

anaerobic glycolysis

57
Q

If pyruvate is used further in the Krebs cycle, it becomes part of ____________________ or ____________ respiration.

A

aerobic glycolysis, aerobic respiration

58
Q

Lactate

A

an energy substrate that is used to support metabolism during high-intensity exercise

59
Q

which system if most utilized?

A

aerobic

60
Q

As the intensity increases, more __________________ are used than _____

A

carbohydrates, fat

61
Q

During short duration, high-intensity exercise (100 m sprint), energy is provided by stored _____ and _____.

A

ATP and CP

62
Q

As the distance or time of the exercise continues, _______________, or ________________________, becomes the dominant energy system.

A

aerobic respiration, or oxidative phosphorylation

63
Q

respiratory exchange ratio (RER)

A

the ratio between the amount of carbon dioxide (CO2) produced in metabolism and oxygen (O2) used.

64
Q

An RER is about _____ at rest, representing a mixed diet.

A

0.8

65
Q

Calculation of RER is commonly measured during a ________ test.

A

VO2 max

66
Q

An RER of 0.70 indicates that _____ is the predominant fuel source.

A

fat

67
Q

An RER of _______ suggests a mix of fat and carbohydrates.

A

0.85

68
Q

A value of 1.00 or above is indicative of ____________ being the predominant fuel source.

A

carbohydrates

69
Q

beta-oxidation

A

When fat is broken down into free fatty acids and glycerol (lipolysis), the free fatty acids are transported into the mitochondria where the carbon atoms are used to produce acetyl-CoA
-does not directly produce ATP

70
Q

one molecule of palmitic free fatty acid can produce _________ ATP

A

129 ATP

NASM CN (14 decks)

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