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nutrition for physically active > final > Flashcards

final Flashcards

1
Q

acute fatigue

A

a decrease in maximal force or power production in response to contractile activity

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2
Q

mechanism of fatigue

A
  1. dehydration
  2. low glycogen
  3. metabolic molecules
  4. poor sleep
  5. stress
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3
Q

high intensity exercise

A

a maximal bout of activity which lasts for less than a second as long as 1-2 minutes and in which the majority of energy from anaerobic process

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4
Q

anaerobic processes

A

pcr and glycolysis

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5
Q

PCr resynthesis of ATP depends on

A

creatine levels

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6
Q

type 1 fibers

A

uses mitochondria
some glycolysis and pcr
fuel used when recruited - fat

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7
Q

glycogen depletion rate for type 1

A

slow - dont have a lot of glycolysis

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8
Q

type 2a machines present

A

both mito and glycolysis
-some pcr

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9
Q

type 2b machine present

A

pcr and glycolysis
some mito
fuel used - pcr and glucose

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10
Q

glycogen depletion rate type 2bs

A

very fast

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11
Q

if glycolysis cant run then we use ___ for fuel

A

fat, mito

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12
Q

triad of atp demand

A
  1. membrane - ca transport, Na - K pump
  2. SR - ca pump
  3. sarcomere - myosin atpase
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13
Q

excess phosphate inhibits

A

cross bridge cycling by reducing Ca sensitivity
and enters SR and binds to CA so that it cant leave to initiate cross. bridge cycling

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14
Q

Pi comes from releasing energy from ATP and if it doesnt re-synthesize fast enough it builds up

A
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15
Q

under high intensity conditions

A

the demand for ATP exceeds supply of atp

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16
Q

less sarcoplasmic CA leads to

A

less cross bridge cycling - calcium cant leave
breakdown of glycogen is inhibited
ca appearance stimulates glycogenolysis

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17
Q

low ph =

A

high amount of H

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18
Q

high ph =

A

low amount of H

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19
Q

LDH converts

A

pyruvate to lactate

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20
Q

when lactate is produced

A

Hs accumulate

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21
Q

largest producer of hydrogen

A

when ATPase releases energy from atp

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22
Q

lower ph inhibits

A

bioenergetic enzymes

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23
Q

intensity affects ___ the most

A

ROS

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24
Q

exercise increases

A

increase NO production
increase superoxide production

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25
Q

endurance exercise

A

prolonged steady state exercise performed for durations between four minutes and four hours, usually at the highest power output for the duration

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26
Q

complete oxidation of glucose

A

glycolysis
pdh
krebs
etc

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27
Q

oxidation of fatty acids

A

beta oxidation
krebs
etc

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28
Q

if atp is re-synthesized well then

A

pi doesnt accumulate
ca flow is uninterrupted
ROS doesnt accumulate
lactate and Atpase activity stays lower then H dont accumulate

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29
Q

increase dietary CHO decrease

A

glycogen use

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30
Q

glucose and fructose spare

A

glycogen the most

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31
Q

high intensity exercise increases

A

ADP and AMP
ROS
NAD
CA

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32
Q

increase in triggers lead to

A

mitochondrial biogenesis
angiogenesis
cho oxidation enzymes

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33
Q

to increase anaerobic capacity

A

need to increase PCR
- eating more creatine or supplementing

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34
Q

sarcolemma

A

muscle cell fiber membrane surrounds myofibril

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35
Q

t-tublules

A

carry action potential deep into muscle fiber

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36
Q

triad junction

A

t tubule
glycogen
glycolysis

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37
Q

myofibrils

A

functional contractile unit of skeletal muscle

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38
Q

sarcomeres

A

basic contractile element of skeletal muscle

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39
Q

actin

A

thin myofilaments
contains myosin binding sites

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40
Q

3 proteins make up thin filaments

A

actin
troponin
tropomyosin

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41
Q

troponin

A

binds to calcium released from SR
moves tropomyosin exposing myosin binding sites

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42
Q

tropomyosin

A

covers myosin binding sites on actin and enables muscles to relax when no sarcoplasmic CA

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43
Q

myosin

A

thick filament
heads contain actin binding sites
use ATP use to ratchet and has ATPase enzyme

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44
Q

myosin is stabilized by

A

titin

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45
Q

muscle shortens by

A

z disc getting closer (overlaps)

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46
Q

neuromuscular junction

A

site of communication between neuron and muscle
-consists of synapse between a motor neuron and muscle fiber

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47
Q

excitation contraction coupling

A
  1. action potential starts in brain and moves along spinal cord
  2. ap travels along alpha motor neuron towards NMJ
  3. ap arrives at nmj and causes release of acetylcholine
  4. ACH crosses synapses and bind s to ach receptors on plasmalemma
  5. ap travels down sarcolemma and into t-tubules
  6. ap inside t-tubule, triggers CA release from sarcoplasmic reticulum
  7. released ca enables myosin contraction
    - ca binds to troponin and causes tropomyosin to uncover binding spots
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48
Q

crossbridge cycling

A
  1. myosin heads are energized but muscle is long
  2. cross bridge forms upon binding site uncovering
  3. myosin head ratchets using the energy
  4. myosin head binds new atp causing releasing Actin
  5. myosin atpase breaks atp down energizing myosin head
  6. if ca is still present then myosin head binds to another actin site further down to increase shortening
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49
Q

relaxed state

A

no sarcoplasm Ca stored in this state
tropomyosin is covering myosin binding sites

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50
Q

contracted state

A

ap caused SR to release CA into the sarcoplasm
Ca binds to troponin which causes tropomyosin to expose myosin binding sites on actin

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51
Q

type 1 fibers slow twitch

A

resistant to fatigue, slower ATPase, less developed Sr
- all the less

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52
Q

type 2 fast twitch glycolytic

A

fewer mito
faster atp generation
faster ATP
higher PCr
more developed SR

power athletes

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53
Q

atp is used for

A

myosin energizing
Na-K pumps
Ca pumps in SR and cell membrane

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54
Q

stored atp is high at ___ and low during ___

A

rest and high intensity work

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55
Q

Atp- PCr

A

very fast
no O2
substrate level synthesis of atp
uses creatine
most active during high intensity

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56
Q

substrate for gluconeogenesis

A

glycerol
AA
pyruvate or lactate

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57
Q

glycolysis reducing equivalents

A

NADH
ETC

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58
Q

PDH - linker between glycolysis and krebs

A

converts pyruvate to Acetylcoa

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59
Q

krebs produced REs to ETC

A

NADH
FADH2

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60
Q

OIL RIG

A

oxidation is losing
reduction is gaining

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61
Q

AMP increases
atp is decrease

A

during exercise

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62
Q

NAD increases

A

during exercise

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63
Q

intensity of exercise doesnt affect

A

appearance ofcalcium

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64
Q

hormones influenced by intensity

A

NAD, NADH, FADH, AMP

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65
Q

CHO rda

A

130 g

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66
Q

protein rda

A

0.8 g/kg bw

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67
Q

hypocalcemia

A

low calcium in the blood causes parathyroid to stimulate the parathyroid hormone which rips calcium from the blood and activates kidneys to use vitamin D

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68
Q

oxalates bind to

A

calcium and decrease its bioavailablity

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69
Q

phytates

A

bind to Fe

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70
Q

divalent cations

A

Fe, Mg, Ca, Cu, Zn

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71
Q

animal iron gets absorbed into

A

mucosa cells

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72
Q

plant iron gets absorbed

A

needs to be converted first before absorbed

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73
Q

fiber rda

A

14 grams per 1,000 kcals

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74
Q

sodium rda

A

1,500-2,300

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75
Q

endurance training overload increases

A

mitochondria
hemoglobin
red blood cells

76
Q

loading stimulates

A

mTOR

77
Q

unload inhibits

A

mTOR

78
Q

training to increase aerobic capacity you need to

A

increase mitochondria

79
Q

training to increase anaerobic capacity

A

increase PCr and glycolysis and increase mito

80
Q

increase in muscle = more

A

transcription and translation

81
Q

an athlete becomes trained when

A
  1. training stress is triggered (loading, or increases in NAD, AMP , CA
    2, pathways stimulate transcription and translation
  2. increase proteins
82
Q

stress increase pathways

A

mTOR
SIRT 1
AMPK
PGC-1a

83
Q

using atp means

A

creating more ADP and AMP

84
Q

factors that trigger cascade

A
  1. stretch and tension
  2. Ca ions
  3. amp/atp
    NAD/NADH
    ROS
85
Q

enzymes

A

mTOR, SIRT 1, AMPK

86
Q

transcription factors

A

PGC-1a

87
Q

whenever we see PGC 1a stimulated we will see mitochondrial biogenesis and angiogenesis

A

mitochondrial biogenesis and angiogenesis

88
Q

high intensity exercise increases

A

NAD

89
Q

high intensity and endurance training increases

A

metabolic flexibility

90
Q

metabolic flexibility

A

better using fat as fuel

91
Q

factors that slow GE

A

if its solid
fats
fiber
high intensity

92
Q

training adaption for GE

A

increase SIRT 1 and GLUT 5 - they transport monosaccharide into the blood

93
Q

phases of nutrient timing

A

prep phase
energy phase
post exercise
growth phase

94
Q

low glycogen promotes

A

fat and protein to be used as fuel

95
Q

training low stimulates

A

AMPK

96
Q

catacholamines reduce

A

insulin

97
Q

eatinf 4 hours before PA so that

A

insulin is down before exercise

98
Q

to increase protein synthesis even more

A

increase protein, EAA, leucine post exericise

99
Q

how long does meal effect last for

A

3-6 hours

100
Q

growth phase focuses on

A

protein, healthy fats, vegetables and fruits

101
Q

bedtime snack

A

protein and CHO
28 Pro
15 CHO

102
Q

3 Ts of nutrition

A

timing - when protein should be eaten
total protein
typ - quality EAA, leucine

103
Q

nutrient are used for

A

maintenance
repair
growth
energy

104
Q

what denatures proteins

A

HCL

105
Q

macronutrients cant absorb

A

fiber, starch, triglycerides, polypeptides

106
Q

use protein as energy in

A

high intensity conditions or when fasting

107
Q

used fat as energy in

A

low to moderate exercise

108
Q

CHO are stored as

A

glycogen in liver or skeletal muscle

109
Q

fats stored as

A

adipocytes and triglycerides

110
Q

TEE

A

amount of calories burned in a day

111
Q

TEPA

A

calories burned through EAT and NEAT

112
Q

TEF

A

calories burned to digest, absorb, use or store food

113
Q

TEF of Protein

A

25% calories absorbed goes to digesting absorbing using or storing food

114
Q

TEF for CHO

A

10%

115
Q

TEF fat

A

5%

116
Q

lactose intolerance

A

missing lactase enzyme to break lactose down
- microbiota use lactate as food which produces a lot of gas

117
Q

lactose intolerance affects performance by

A

low calcium levels
-affects bone health

118
Q

gluten intolerance

A

reaction to gluten and gliadin

119
Q

celiacs disease

A

autoimmune disease - autoimmune attacks itself

120
Q

leaky gut because of

A

zonulin - bacteria leaks behind mucosa cells

121
Q

stages of mucosa degradation

A
  1. leaky gut caused by zonulin
  2. gluten leaks behind muscosa cells
  3. immune system sees gluten as none self and attacks it
  4. autoimmune reaction
  5. degrade villi and mucosa cells from within the villi
122
Q

triggers of zonulin release

A

gluten/gliadin
bacteria

123
Q

impact of flattening of villi

A

decreased nutrient absorption
more susceptible to deficiency problems
have a hard time getting glucose

124
Q

microbiota produces

A

B and K vitamins
SCFA
thick mucous layer

125
Q

SCFA

A

propionate
acetate
butyrate

126
Q

microbiota uses

A

soluble fiber and resistant starch

127
Q

ester bonds

A

bonds between fatty acids and glycerol

128
Q

digestive lipases for fats

A

mouth - lingual lipase
stomach - gastric lipase
smooth intestine - pancreatic lipase

129
Q

adipocyte lipase

A

ATGL
HSL
MGL

130
Q

what goes inside a chylomicron

A

triglycerides, cholestrol, ADEK

131
Q

what do lipoproteins do

A

transport fat soluble nutrients to tissues

132
Q

where are LPL located

A

on vessel walls

133
Q

where is VLDL made and what is it made from

A

in the liver from chylomicron remnants

134
Q

LDL

A

smaller version of VLDL because it has less fat

135
Q

HDL

A

good cholesterol made in blood

136
Q

FATP

A

cell surface transporters
fatty acid transporter

137
Q

FABP

A

chaperone inside muscle cell to mitochondria
- in sarcoplasm

138
Q

CPT

A

transport fatty acids into the mitochondria
-mitochondrial membrane transport

139
Q

cholesterol makes

A

hormones - estrogen and testosterone
vitamin D
Bile
cell membranes

140
Q

anabolism of membranes

A

convert FFA into phospholipids

141
Q

glucagon, epi/nor epi and growth hormones are

A

catabolic hormones

142
Q

catabolic hormones increase

A

lipolysis which create more FFA in the blood

143
Q

sources of energy during exercise

A

lipoproteins - not a major source
plasma FFA - major source - coming from adipose tissues
IMTGs - major source

144
Q

fatty acids are located in the

A

blood

145
Q

albumin

A

fatty acid chaperone in the blood

146
Q

fat as fuel MTTATO

A

Mobilization
Transport glycerol to liver
Transport FATP and FATB
Activiation - ACS
Transport - CPT into mitochondria
Oxidation

147
Q

fat max

A

point of exercise intensity at which you burn the most fat in absolute amounts

148
Q

ketosis

A

metabolic state characterized by elevated ketone levels in blood or urine

149
Q

ketogenesis

A

biochemical process through which ketones are made via catabolism of fatty acids and ketogenic amino acids

150
Q

ketoacidosis

A

excessive production of ketones leading to acidity of blood ECF and ICF

151
Q

complex CHO

A

starches - amylose, amylopectin
fiber - soluble and insoluble

152
Q

amylose is what type of starch

A

resistant starch

153
Q

soluble fiber is metabolized into

A

SCFA and those are absorbed into fats (kcals)

154
Q

Glut4

A

transport glucose in and out of cell

155
Q

SGLT

A

glut transporter (transports sodium and glucose at the same time)

156
Q

Glut 5

A

fructose absorption

157
Q

liver converts fructose and galactose to

A

glucose

158
Q

hypoglycemia

A

low blood glucose
-need glucagon

159
Q

pancreas releases glucagon in response to

A

low blood sugar

160
Q

glycogenolysis

A

make new glucose from glycerol, amino acids and lactate/pyruvate

161
Q

glucagon stimulates

A

glycogenolysis
lipolysis
gluconeogenesis

162
Q

muscle glycogen amount

A

400 grams

163
Q

liver glycogen amount

A

100 grams

164
Q

blood glucose regulation: hyperglyemia

A

insulin is released
insulin opens doors to cells and stimulates glycogenesis
Glut 4 goes to the cell surface because of insulin
synthase makes glycogen

165
Q

blood glucose regulation

A

glucagon is released
stimulates liver glycogenolysis
stimulates glycogen phosphorylase

166
Q

glycogen synthase is stimulated at

A

rest after a meal - not during exercise

167
Q

glycogen synthase is stimulated by

A

insulin

168
Q

glycogen synthase is inhibited by

A

epi and nore epi

169
Q

stimulation of muscle glycogenolysis: stimulation of phosphorylase

A

hormones: glucagon and epi
SR: calcium apperance
ATPase: converting ATP into ADP or AMP

170
Q

substrates for gluconeogenesis

A

glycerol
amino acids
lactate/ pyruvate

171
Q

insulin-dependent glucose transport

A

need insulin
GLUT 4 translocation because of hyperglycemia and hyperinsulinemia

172
Q

insulin-independent glucose transport

A

GLUT 4 translocation because of
muscle contraction (CA appearance)

173
Q

cori cycle

A

lactate goes to the liver and its converted back to pyruvate and then it is converted to glucose

174
Q

glycogens role in fatigue

A

poor CA pumps performance
poor NA-K pump performance
poor delivery of ATP to sarcomere
increase PI levels

175
Q

private tim hall

A

phenyalanine
isoleucine
valine
tryptophan
threonine
methionine
histone
leucine
lysine

176
Q

protein supplements look for

A

total protein, EAA, and leucine

177
Q

pdcaas

A

score between 0-1
animal protein closer to 1
plant protein closer to 0

cows milk and whey is 1

178
Q

leucine trigger grams

A

2.5-3.0 g per meal

179
Q

deficiencies of a vegan diet

A

protein
B12
vitamin D
omega 3
iron
creatine

180
Q

functions of proteins

A
  1. reservoir for amino acids
  2. hormones
  3. neurtrotransmitters
  4. transports
  5. triggers for signaling cascade
  6. non protein nitrogen molecules
  7. immunity
  8. enzymes
    9, movement
  9. energy
181
Q

mitochondrial biogenesis

A

etc, krebs, beta ox
-endurance

182
Q

sarcoplasmic energetics

A

PCr and Ck
glycolytic enzymes
strength and power sports

183
Q

protein can become a substrate in glycolysis

A
  1. training during fasting or starving
  2. proteolysis
  3. amino acid pool
  4. transport to liver
  5. gluconeogenesis
  6. glucose back to working muscles
184
Q

glucose alanine cycle

A

stimulated during energy need
high intensity exercise
prolonged exericise
fasting
increase glucagon and cortisol

185
Q

alanine is transport of ____
NH2

A

alanine ends up in the liver where it is de-aminated and NH2 is converted to urea
-when you de-aminate alanine you get pyruvate

186
Q
A

nutrition for physically active (14 decks)

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