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Exercise Phys > Week 4 > Flashcards

Week 4 Flashcards

1
Q

Label

A
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2
Q

Define RDA, EAR, AI, UL

A

RDA:
Recommended dietary allowance
Meets nutrient needs of 97-98% of a particular population

EAR:
Estimated average requirement
Meets the nutrient needs of 50% of a particular population

AI:
Adequate intake
Target intake level of a nutrient based on peoples estimated dietary intake

UL:
Tolerable upper intake level
Higher nutrient intake than this would be harmful

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3
Q

How well do Americans eat?

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4
Q

Does the average intake of sodium and added sugars for Americans surpass the UL?

A

yes, for both females and males

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5
Q

Does the average vegetable intake for Americans meet the daily recommendation?

A

No, for both females and males

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6
Q

Does the average fruit intake for Americans meet the daily recommendation?

A

yes at a young age only

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7
Q

What are nutrients classified as?

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8
Q

What are the macronutrients and their roles?

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9
Q

What are the micronutrients and their roles?

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10
Q

Define carbohydrates

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11
Q

What is the structure of carbs?

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12
Q

What is the function of fiber?

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13
Q

What are the types of fiber? Benefits?

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14
Q

What is the recommended carb intake?

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15
Q

How are carbs stored in the body?

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16
Q

What are the conversion processes of carbs?

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17
Q

What is the role of carbs in the body?

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18
Q

Define fats

A

saturated fats
Unsaturated fats
Trans fats

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19
Q

What are unsaturated fats?

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20
Q

What are trans fats?

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21
Q

In general, which fats are “good” and which fats should be avoided?

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22
Q

What is the function of fats?

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23
Q

How is fat stored?

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24
Q

What is the recommended lipid intake?

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25
Q

Define proteins

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26
Q

What is the structure of protein?

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27
Q

What are the types of amino acids?

A
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28
Q

Give examples of essential and nonessential amino acids for adults

A

Essential:
Isoleucine (BCAA)
Leucine (BCAA)
Valine (BCAA)

Non essential:
Histamine
Cysteine
Tyrosine

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29
Q

What is the function of amino acids?

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30
Q

What is the recommended intake for protein?

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31
Q

How is protein stored?

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32
Q

What are the types of protein? How do they affect quality?

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33
Q

Define gluten

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34
Q

Define vitamins

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35
Q

Define minerals

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36
Q

What is the role of minerals?

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37
Q

Define water

A
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38
Q

What are the functions of water?

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39
Q

What is energy balance?

A

”calories in vs calories out”

Mathematic valuation of total calories consumed vs total calories expended

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40
Q

Do people tend to over/under estimate caloric intake?

A
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41
Q

What is the fault with operating solely on a “calories in vs out” approach?

A
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42
Q

Are eating disorders prevalent in sport? What are the common ones?

A
43
Q

What is low energy availability (LEA)?

A

Low Energy Availability (LEA):
LEA occurs when an individual’s dietary energy intake is insufficient to support the energy demands of exercise and normal physiological functions required for health. It is typically defined as the amount of energy available for bodily functions after accounting for the energy expended during exercise, expressed as:

Energy Availability (EA) = (Energy Intake - Exercise Energy Expenditure) ÷ Fat-Free Mass (FFM)

LEA is commonly associated with conditions such as the Female Athlete Triad and Relative Energy Deficiency in Sport (RED-S) and can lead to a variety of health and performance issues, including:
* Menstrual dysfunction
* Impaired bone health
* Reduced metabolic rate
* Poor immune function
* Decreased muscle strength and endurance

44
Q

What are the risk factors and effects of low energy availability (LEA)?

A
45
Q

Describe risk factors of RED-S (reduced energy deficiency in sports)

A

RED-S is a syndrome caused by low energy availability (LEA) in athletes, where dietary energy intake is insufficient to meet the energy demands of exercise and basic physiological functions. While originally identified in female athletes as part of the Female Athlete Triad (energy deficiency, menstrual dysfunction, and low bone mineral density), RED-S is now recognized as a broader condition that affects both males and females.

Risk factors:
* Not eating enough calories to meet your energy needs
* Exercising a lot without eating more to make up for the extra energy used
* Playing sports that focus on weight or appearance
* Following strict diets that cut out important foods or nutrients
* Feeling pressure to stay thin or look a certain way for your sport

46
Q

Define bioenergetics and its elements

A
47
Q

What are the laws of thermodynamics?

A
  • First Law of Thermodynamics (conservation of Energy)
    o Energy cannot be created or destroyed – Energy transforms from one form to another but remains constant in total amount
    o Example:
    The body transforms energy from food into mechanical work, heat, and other forms of energy
  • Second Law of Thermodynamics (Entropy)
    o Energy transfer or transformation increases the entropy (disorder) of a system
    o Energy conversions are not 100% efficient; some energy is always lost as heat
    o Example
    During exercise, only a portion of chemical energy is used for movement the rest dissipates as heat
  • Third law of Thermodynamics (Absolute Zero)
    o As temperature approaches absolute zero, the entropy of a system approaches a constant minimum
    o Not directly applicable to biological systems under normal conditions
48
Q

what are the forms of biological work in humans?

A
49
Q

Define calorie

A
50
Q

What is ATP?

A
51
Q

What are the main energy pathways?

A
52
Q

Describe the aerobic energy pathway

A
  • Capable of generating large amounts of ATP
  • Generates ATP slowly
  • Aerobic respiration occurs within the mitochondria of the cell
  • Can utilize all 3 macronutrients as a fuel source
53
Q

Describe the anaerobic energy pathway

A
  • Generates smaller, limited quantities of ATP
  • Creates ATP more rapidly
  • Anaerobic respiration takes place with the cell sarcoplasm
  • Can only utilize carbohydrates as a fuel source
54
Q

Describe the phosphagen system

A
55
Q

Explain

A

Phosphagen system:

  • Cells store approximately 4 to 6 times more PCr than ATP
  • PCr reaches its maximum energy yield in about 10 s
56
Q

Define glycolysis

A
57
Q

Describe anaerobic glycolysis

A
58
Q

What are the phases of glycolysis?

A
  1. Phase one can be thought of as the
    energy investment phase.
  2. Phase two represents the energy generation phase.
59
Q

What are the steps of glycolysis

A

Glycolysis begins with glucose being phosphorylated by hexokinase to form glucose-6-phosphate, trapping it inside the cell. It is then isomerized to fructose-6-phosphate and further phosphorylated by phosphofructokinase (PFK), the rate-limiting enzyme, to produce fructose-1,6-bisphosphate. This molecule is split by aldolase into two 3-carbon molecules: dihydroxyacetone phosphate (DHAP) and glyceraldehyde-3-phosphate (G3P). Only G3P proceeds directly through glycolysis. G3P is oxidized by glyceraldehyde-3-phosphate dehydrogenase, producing NADH and forming 1,3-bisphosphoglycerate. Substrate-level phosphorylation by phosphoglycerate kinase generates ATP, and further rearrangements lead to phosphoenolpyruvate (PEP) via enolase. Finally, pyruvate kinase catalyzes the conversion of PEP to pyruvate, producing another ATP.

60
Q

What is the outcome of glycolysis?

A

Per glucose molecule, glycolysis produces a net gain of 2 ATP (4 ATP generated, 2 consumed), 2 NADH, and 2 pyruvate molecules. These products represent energy and intermediates that fuel further metabolic processes.

61
Q

What happens to pyruvate from glycolysis?

A

The fate of pyruvate depends on oxygen availability. Under aerobic conditions, pyruvate enters the mitochondria and is converted to Acetyl-CoA by pyruvate dehydrogenase, fueling the Krebs cycle for further ATP production. Under anaerobic conditions, pyruvate is converted to lactate by lactate dehydrogenase, regenerating NAD⁺ to allow glycolysis to continue.

62
Q

Why does the body use glycolysis?

A

Glycolysis is a fundamental metabolic pathway that provides energy quickly, especially during high-intensity activity or anaerobic conditions. It also supplies intermediates for other metabolic pathways and enables ATP production in cells lacking mitochondria, such as red blood cells. This pathway is critical for both energy and metabolic homeostasis.

63
Q

What is the total ATP from carbs? (Glycolysis, krebs cycle, and electron transport chain)

A
64
Q

Describe lactate production

A
65
Q

What is the Cori cycle?

A

(Lactic acid cycle)

*Lactate produced as by product of anaerobic glycolysis.

*Lactate taken to the liver where it is converted to pyruvate then to glucose.

*Glucose returns to muscles to be metabolized to lactate.

66
Q

How does exercise intensity during recovery affect it?

A
67
Q

Describe aerobic respiration

A
68
Q

When does pyruvate enter the mitochondria?

A

(Kreb’s cycle)

  • The end product of glycolysis is the
    production of 2 pyruvate molecules that move through the sarcoplasm to enter the mitochondria, where they undergo further oxidation.
  • Movement into the Krebs cycle (KC) and electron transport chain (ETC) occurs in the presence of sufficient oxygen and when the rate of pyruvate production from glycolysis does not exceed the capacity for the mitochondria to receive pyruvate.
69
Q

What are the products of the Kreb’s cycle?

A

Products:
2 NADH
1 FADH
1 GTP/ATP

70
Q

What is the function of the Kreb’s cycle?

A
71
Q

Describe the e- transport chain

A
72
Q

Define metabolic mill

A
73
Q

How do each of the macronutrients play a role in the metabolic mill?

A
74
Q

What are the major metabolic mill interconversions?

A

Preferred conversions:
1) carbs -> glucose -> glycogen
2) fats -> adipose tissue
3) protein -> amino acids

75
Q

Describe protein oxidation

A
76
Q

Describe lipid oxidation

A
77
Q

Describe the dynamics of fat mobilization

A
78
Q

What are the factors of triacylglycerol catabolism (lipolysis)?

A
79
Q

Define beta oxidation

A
80
Q

What are the steps of beta oxidation

A

Beta-oxidation begins with the transport of fatty acids into the mitochondria using the carnitine shuttle system, where Carnitine Acyltransferase I (CAT1) converts fatty acyl-CoA to acyl-carnitine for entry, and CAT2 regenerates fatty acyl-CoA inside the mitochondria. The process then involves repeated cycles: oxidation by acyl-CoA dehydrogenase generates FADH₂, followed by hydration by enoyl hydratase to form L-β-hydroxyacyl-CoA. A second oxidation by acyl-CoA dehydrogenase produces NADH, and finally, cleavage by thiolase releases Acetyl-CoA and a shorter fatty acyl-CoA, which re-enters the cycle until the fatty acid is fully broken down.

81
Q

What are the products of beta oxidation for a 16 carbon structure?

A

A) 14 carbon fatty acid

B) 1 cycle of beta oxidation:
1 Acetyl-CoA, 1 FADH, 1 NADH

C) complete palmitate degradation:
8 Acetyl-CoA (to Kreb’s cycle)
7 NADH, 7 FADH (to ETC)

82
Q

When is beta oxidation used?

A

Beta-oxidation is a vital energy system during prolonged, low-intensity activities when carbohydrate stores are limited. It highlights the efficiency of fats as an energy source, providing a sustained ATP supply. This process is essential for endurance athletes and during fasting or starvation states.

83
Q

What is the total ATP from palmitate (16 carbon structure)?

A
84
Q

Do energy system overlap?

A

yes, they all work but at different ratios depending on intensity and duration of an activity

85
Q

What is the role of energy systems in exercise fatigue?

A
86
Q

What is the role of energy pathway in exercise fatigue?

A
87
Q

Describe ketone bodies and ketogenesis

A
88
Q

What would the energy sources be for strength, sprint, endurance?

A
89
Q

List the macronutrient fuel sources

A
90
Q

How is glycogen stored?

A
91
Q

How is fat stored?

A
92
Q

Explain carbohydrate dynamics during exercise

A
93
Q

Explain dynamics of nutrient metabolism

A
94
Q

What is The Effect of Diet on Muscle Glycogen Stores and Endurance Performance?

A

A carbohydrate-deficient diet depletes muscle and liver glycogen and negatively affects performance in short-term anaerobic activity and prolonged intense aerobic activities

95
Q

Explain fat dynamics during exercise

A
96
Q

What do macronutrients depend on during prolonged exercise?

A

oxygen uptake

97
Q

How does intensity affect substrate utilization?

A
98
Q

What are the effects of exercise training on fat use?

A

Regular aerobic exercise profoundly improves long- chain fatty acid oxidation, particularly TAG to active muscle in mild-to-moderate-intensity exercise

99
Q

What happens when someone is carb depleted and exercising?

A
100
Q

What are the gender differences in terms of energy systems?

A
101
Q

How does aging affect the energy systems?

A
102
Q

what are the changes that occur in the energy systems as a result of short term, high intensity training?

A
103
Q

what are the changes that occur in the energy systems as a result of long term, sub maximal endurance training?

A

Exercise Phys (4 decks)

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