Brainscape's Knowledge GenomeTM

Browse over 1 million classes created by top students, professors, publishers, and experts.


See full index

EXCI 460 final > Lecture 14 > Flashcards

Lecture 14 Flashcards

1
Q

The plasticity of skeletal muscle tissue is attributed to 2 dynamic and continuous processes that take place throughout the day. Name them

A

Muscle protein breakdown and synthesis

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
2
Q

T or F: Skeletal muscle is a plastic tissue and is constantly “turning over”

A

TRUE

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
3
Q

T or F: Skeletal muscle hypertrophy is governed by ___

A

Net protein balance (MPS vs MPB)

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
4
Q

What happens if you increase both MPB and MPS when you exercise?

A

If you don’t have a protein meal after exercise you get more MPB than MPS so risk of injury increases

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
5
Q

What is mTOR?

A

Mechanistic Target Of Rapamycin

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
6
Q

increase in mTOR activity comes from 3 options

A

Resistance exercise
Amino acids
Growth factors

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
7
Q

Increase in mTOR activity leads to what effect on MPS?

A

Increase in MPS

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
8
Q

Increase in MPS leads to what consequence for the muscles?

A

Hypertrophy

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
9
Q

Mechanism to activate synthesis: when there is food vs no food

A

Need specifically amino acids from proteins or you can’t get MPS because you will get the energy from the muscle = increase in MPB

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
10
Q

Where does the energy comes from when you have not gotten any proteins in?

A

Get MPB from the muscles

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
11
Q

Is it possible to gain muscle while loosing weight?

A

Yes, but the window is very small = minimal calorie deficit

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
12
Q

When you loose weight, is it normal to loose muscle mass?

A

Yes normal phenomenon

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
13
Q

Where do you get the essential amino acids vs non-essential?

A

Essential: get it from the diet
Non essential: can synthesize them

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
14
Q

Name the 9 essential amino acids

A

Histidine
Isoleucine
Leucine
Lysine
Methionine
Phenylalanine
Threonine
Tryptophan
Valine

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
15
Q

Muscle protein is ____ slower turnover compared to other organs

A

20x

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
15
Q

Muscle protein accounts for ___ of protein metabolism in the body

A

30%

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
16
Q

What molecule do you need to stimulate to increase MPS?

A

mTORC1

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
17
Q

Can you get an exact measurement of protein synthesis if you get it from the blood?

A

No, because it happens in the muscle but also in:
- plasma
- urine
- saliva
- CO2

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
18
Q

The liver extracts a portion of the AA, letting ___ of AA we ingest into the circulation

A

30%

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
19
Q

AA are used for 3 things

A
  1. Used for protein synthesis
  2. Converted to other amino acids
  3. Oxidized
20
Q

Nutritional recommendations for proteins - Adult

A

0.8-1.0 g/kg of BW

21
Q

Nutritional recommendations for proteins - Elderly

A

1.2 g/kg of BW

22
Q

Nutritional recommendations for proteins - Athletes

A

1.2 g/kg of BW

23
Q

Why do elderly need more proteins?

A

Anabolic resistance - decrease in protein assimilation

24
Q

How do you measure anabolic resistance?

A

You measure protein synthesis using stable isotopes

25
Q

Maximum protein resynthesis rate

A

25-30g

26
Q

When can we have high MPS and also MPB?

A

When we exercise - specifically eccentric training

27
Q

What happens to MPS if you eat more than 30g of proteins in a single meal?

A

PLATEAU

28
Q

The type of proteins consumed will affect what (2)

A

Tissue repair
Muscle mass gain

29
Q

T or F: Whey protein contains all essentials AA

A

TRUE

30
Q

Proteins recommendations for endurance athlete

A

1.2-1.4 g/kg of BW

31
Q

Proteins recommendations for power athlete

A

1.4-1.6 g/kg

32
Q

3 possible consequence of excess of proteins

A

Kidney overload
Excess weight
Adipose tissue

33
Q

Difference between BCAA and complete protein in the MPS

A

Complete protein stimulates MPS much longer

34
Q

What is BCAA

A

Branded-chain amino acids

35
Q

What are the 3 BCAA

A

Leucine
Isoleucine
Valine

36
Q

Amount of protein needed to stimulate MPS for the young vs the elderly

A

20g young
40g elderly

37
Q

in the hours following a workout, MPS is approximately ____ to ____ higher

A

100 to 150%

38
Q

Factors influencing synthesis - Acute dietary factors (4)

A

Protein dose
Protein EAA content
Mixed meal co-ingestion
Alcohol

39
Q

Factors influencing synthesis - Chronic dietary factors (3)

A

Protein intake
Fish-oil intake
Energy intake deficiency

40
Q

Factors influencing synthesis - Non-dietary factors (7)

A

Resistance type exercise
Physical inactivity
Aging
Female sex (pre-menopause)
Female sex (post-menopause)
Lean mass
Fat mass

41
Q

T or F: you can’t get all the essential amino acids from being vegan

A

FALSE (ex: tofu, chickpeas)

42
Q

Does getting protein from an animal source necessarily correlates with muscle mass?

A

No, herbivorous animals are strong (ex: elephant, giraffe, bison, hippopotamus, rhinoceros, horse)

43
Q

In the study that compared 3 strategies (bolus, intermediate, pulse) to assess the impact of timing and distribution of protein intake, what was the conclusion?

A

Winner is intermediate = get at least 20g of protein to get protein synthesis - long term would be the most beneficial

44
Q

Recommendation for pre-sleep protein ingestion

A

40g of protein before sleeping to increase protein synthesis

45
Q

Consequence of pre-sleep protein ingestion in resistance athletes

A

Increase in overnight fractional synthetic rate (FSR)

46
Q

2 impacts of carbohydrates on muscle protein synthesis?

A

Insulin impacts muscle growth
Carbs + proteins = increase in insulin but no further increase in MPS

47
Q

Does the timing of protein intake affect mass gain?

A

Study says no, as long as the daily protein consumption is achieved

48
Q
A

EXCI 460 final (7 decks)

Brainscape helps you reach your goals faster, through stronger study habits.
© 2024 Bold Learning Solutions. Terms and Conditions