Week 1 Flashcards
What are the 5 aspects of exercise physiology
Physiology, homeostasis/steady-state, acute exercise, chronic exercise, exercise testing
Carbs role in the body
Energy source during intense exercise
Protein sparer
Fuel for the CNS
Metabolic primer
CHO intake (carbs)
Sedentary 70kg person- 300g or 40-50% of total cals
Physical active- 400-600g or 60%
Athlete- 70% or 8-10kg of body mass
What results from a low CHO diet
Rapidly compromises glycogen reserves for vigorous physical activity and intense training
Where and what does glycogen store
Carbs in the muscle and liver
Carbs in kcals stored as carbs
2000 kcals
Muscle stores about ____ of glycogen
400g
Liver stores___ glycogen
100g
What’s the upper limit of glycogen storage
15 g/kg BW
What does glycogen stores do during exercise
Provide major carbs supply for active muscles
GI
Serves relative qualitative indicator to raise blood glucose levels
Lipid’s role
-Energy source and reserve
-Protect vital organs
-Thermal insulation
-Vitamin carrier and hunger suppressor
Lipid intake
20-35% of daily kcal
More or equal of total lipids should be unsaturated fatty acids
Recommended % of saturated and trans fats
Saturated- <7%
Trans- <1%
Factors influencing fat consumption
Personal taste
Money spent on food
Geographical influences
Availability of lipid-rich foods
Why does triacylglycerol synthesis increase after a meal
-food absorption increases blood levels of fatty acids and glucose
-relatively high levels of circulating insulin facilitate triacylglycerol synthesis
Four conditions in which lipolysis occurs
-low-to-moderate-intensity physical activity
-prolonged exercise that depletes glycogen reserves
-low-calorie dieting or fasting
-cold stress
Phospholipids
Neutral fat joined with phosphorus
Glucolipids
Neutral fat joined with glucose
Lipoproteins
Formed in liver from union of protein with triacylglycerols, phospholipids, or cholesterol; constitute main form for lipid transport in blood
4 types of lipoproteins based on density
-chylomicrons
-high-density (HDL)
-low-density (LDL)
-very-low density (VLDL)
3 major sources of body protein
-muscle
-blood plasma
-visceral (abdominal) tissue
True or False: exercise decreases protein breakdown
False: most exercise intensities will moderately increase protein breakdown
Roles of Vitamins
-control tissue synthesis
-protect integrity of the cells plasma membrane
-act as anti-oxidants
What are the 2 mineral classifications
-seven major- >100mg/d
-fourteen trace- <100mg/d
Roels of minerals
Serve as constituents of enzymes, hormones, and vitamins
Calcium
Body’s most abundant mineral
Combines with phosphorus to form bones and teeth
Functions of calcium
Muscle contraction
Blood clotting
Nerve impulse transmission
Activation of select enzymes
Synthesizes calcitriol
Transports fluids across cell membranes
Osteoporosis
-Porous bones due to mineral deficiency
-result of prolonged negative calcium balance
-bones lose calcium content and density and become porous and brittle
-ages 19-50- 1000mg/d
-regular PA slows skeletal aging (weight bearing)
Exercise benefits to bone health
-benefits on bone mass accretion are greatest during childhood and adolescence
-mechanical loading in reg. Exercise slows bone aging
-short, intense loading 3-5 times a week provide potent stimulus to maintain and increase bone mass
-high impact and strain induce greatest increases in bone mass
6 principles to promote bone health
-Specificity
-overload
-initial values
-diminishing returns
-more is not necessarily better
-reversibility
Female athlete Triad
-Amenorrhea
-disordered eating
-osteoporosis
Functions of Iron
-increases bloods oxygen-carrying capacity by binding with hemoglobin
-serves as a structural component of myoglobin
-facilitates cellular energy transfer
-replenishes iron stores (bone marrow, duodenum, liver, spleen, skeletal muscle)
-transferin- transports iron from ingested food and damaged red blood cells to tissues in need
Exercise-induced Anemia
-strenuous training may create added demand for iron that exceeds its intake, resulting in an “iron drain” and reduced physical performance,
-several days of training increase plasma volume by 20% while RBC volume remains unchanged and hemoglobin concentration decreases in the expanding plasma volume.
-despite increasing his hemoglobin dilution, exercise training improves aerobic capacity and exercise performance.
