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Exercise Physiology > Chapters 18 & 22 > Flashcards

Chapters 18 & 22 Flashcards

1
Q

energy balance equation

A

change in macronutrient energy stores = energy intake - EE

  • energy intake = food consumption
  • EE = REE + PA/E + TEF
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2
Q

REE

A

resting energy expenditure

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3
Q

PA/E

A

physical activity/exercise EE

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4
Q

TEF

A

thermic effect of food

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5
Q

DRI

A

dietary reference intakes
quantity of nutrients needed for proper function and health

is the basis for RDA and AI

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6
Q

RDA

A

recommended daily allowances
quantity of each nutrient to meet the needs of nearly all (97-98%) healthy persons within a specific life stage

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7
Q

AI

A

if one can’t use RDA then use AI
recommended daily intake based on apparently healthy people

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8
Q

BMI

A

weight (kg)/height (m2)

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9
Q

EER

A

estimated energy requirement
average dietary energy intake predicted to maintain energy balance considering age, sex, weight, height, and level of physical activity

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10
Q

classes of nutrients

A

carbs
fats
proteins
water
mineral
vitamins

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11
Q

carbohydrates

A

sugar and starches that can be digested and metabolized for energy

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12
Q

blood glucose is maintained with narrow limits by

A

the endocrine system

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13
Q

1 gram of CHO yields how many kcal energy

A

4

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14
Q

dietary fiber is a

A

CHO

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15
Q

characteristics of dietary fiber

A

cannot be digested or metabolized
provides a sense of fullness during a meal
reduces transit time in intestine

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16
Q

who needs more fiber : men or women

A

men need more

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17
Q

as exercise intensity increases what happens to fuel selection

A

increase in fat use and decrease in CHO due to a limited number of glycogen stores

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18
Q

as exercise duration increases what happens to fuel selection

A

contribution of fats is much greater than contribution of CHO

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19
Q

time to exhaustion is related to

A

initial muscle glycogen stores

increased muscle glycogen stores = increased duration

*increased storage capacity for glycogen = more likely you will be able to extend that duration at LT (~70% VO2 max)

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20
Q

muscle glycogen level is dependent on

A

1) CHO content of diet
2) prior exercise
3) muscle glycogen “supercompensation”

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21
Q

effect of high CHO diet on endurance performance

A

performance is increased by a diet high in CHO

  • increases muscle glycogen and performance time
  • most important in events at high intensity lasting more than one hour because we usually have enough glycogen stores on board to sustain 40-60 min of exercise
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22
Q

how does prior exercise effect muscle glycogen level

A

glycogen depletion leads to greater synthesis following exercise

*regardless if you have a high or low starting CHO diet, we all have same starting muscle glycogen point
* those with high CHO diets are able to recover their glycogen levels almost back to normal vs those who do not consume as high CHO in their diets (they can’t even get to half the original amount)

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23
Q

muscle glycogen sypercompensation

A

the effects of exhausting exercise and diet on quadriceps muscle glycogen content

only exercise one leg:
- exhausting exercise depletes glycogen content in active, exercised leg
- rest and high CHO diet results in glycogen overshoot (supercompensation) in the exercised leg ONLY
- unexercised leg remains at baseline glycogen levels

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24
Q

two methods for supercompensation

A

classical
modified

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25
Q

classical method

A

prolonged (high intensity) exercise to deplete glycogen stores
then eat a high fat/protein diet for three days while continuing to train (avoid CHO to deplete glycogen)
then eat a 90% CHO diet for three days with inactivity to lead to supercompensation

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26
Q

modified plan

A

tapering workouts (90 to 40 minutes) over several days while eating 50% CHO diet
two days of 20 minute workouts while eating 70% CHO diet
day of rest eating 70% CHO diet before event
leads to supercompensation

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27
Q

CHO intake before exercise 30-40 minutes prior to exercise may cause

A

not optimal

faster rate of muscle glycogen utilization
fall in blood glucose during exercise (not dependent on amount CHO consumed)

  • any meal in general = spike in insulin = decrease blood glucose levels
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28
Q

recommendations for CHO intake before exercise

A

eat either 2-4 hours before or consume CHO in the last 5 min before exercise or during warm up to minimize risk of hypoglycemia
avoid high glycemic index CHO
the form of CHO does not matter

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29
Q

CHO intake during exercise

A

CHO ingestion can maintain plasma glucose even as glycogen is depleted which delays fatigue and improves performance
* can be ingested throughout exercise or prior to fatigue

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30
Q

how many g/CHO is required during exercise to improve performance

A

30-60 g/CHO

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31
Q

CHO intake after exercise

A

glycogen synthesis is enhanced after exercise due to increased glycogen synthase activity which is why CHO should be consumed IMMEDIATELY after exercise (within 30 minutes)

  • high glycemic index foods are better (such a s sports drink which is easily digested) and addition of protein is also helpful
32
Q

how many CHO should be consumed immediately after exercise

A

1-1.5 g/kg within 30 minutes
and then at 2 hour intervals for 6 hours

33
Q

which is the addition of protein with CHO helpful immediately after exercise

A

reduces CHO need to resynthesizes glycogen and enhances muscle protein synthesis

34
Q

fats

A

fuel for energy involved in :

hormone synthesis
absorption of fat-soluble vitamins
cell membrane structure
insulation
protection of vital organs

35
Q

are proteins a major source of energy

A

no
only during starvation or really high intensity workouts

36
Q

high quality proteins contain

A

the 9 essential AA that cannot be synthesized by the body (i.e. must be consumed)

37
Q

do most americans meet protein intake requirements?

A

yes
0.8 g/kg/day
* requirements may be higher for athletes

38
Q

average athlete intake for proteins

A

1.5 g/kg/day

39
Q

body loss of ___ affects performance

A

3-4%

40
Q

water loss per day

A

under normal conditions without exercise, water loss ~ 2500 mL per day (most in urine)

41
Q

water gain at rest due to

A

fluid intake (most)
food intake
metabolic water production (least)

42
Q

water loss at rest due to

A

skin and respiration
sweat loss
urine (most)
fecal loss

43
Q

water loss during exercise due to

A

sweating (almost all of it)
insensible water loss

44
Q

water lost in sweat during exercise depends on

A

exercise intensity and environmental conditions

45
Q

water losses during sweat during exercise may be as high as

A

2.8 L/hour

46
Q

fluid replacement before exercise

A

goal is to be euhydrated before exercise to prevent dehydration (this is usually sufficiently met from food and bevs)
* if additional fluids are needed:
- slowly drink beverages at least 4 hours prior
-drink more fluid if urine is dark or none is produced two hours prior
- sodium in bevs or salted snacks help retain fluid

47
Q

fluid replacement during exercise : goal

A

to reduce the risk of excessive dehydration

*important for both prolonged and intermittent exercise

48
Q

fluid replacement during exercise is associated with

A

lower body temp
lower HR
lower RPE

*cardiac drift is lowered and can maintain steady state for longer

49
Q

water replacement during exercise for events <1 hour

A

water is sufficient

50
Q

water replacement during exercise for events >1 hour

A

CHO water solution with electrolytes

51
Q

water replacement after exercise

A

goal is to replenish water, electrolytes, and muscle glycogen
~1.5 L fluid for every kg weight loss
* cold drinks more effective
* CHO-electrolyte bevs or skim milk equally effective

52
Q

calcium function

A

provides bone and tooth strength
helps blood clotting
aids nerve impulse transmission to release ACh from synaptic bulb
required for muscle contraction

53
Q

calcium dietary sources

A

animals and leafy greens

54
Q

calcium homeostasis

A

the bones are a store of Ca2+ that helps to maintain the plasma [Ca2+] when dietary intake is inadequate

  • if not getting enough Ca2+ from diet, body pulls Ca2+ from bones= not ideal = could lead to osteoporosis
55
Q

falling blood Ca2+ level leads to

A

release of PTH from parathyroid gland which stimulates Ca2+ release from bones and Ca2+ uptake in kidneys which allows blood Ca2+ levels to rise back to set point

56
Q

increased blood Ca2+ levels leads to

A

thyroid gland releases calcitonin which stimulates Ca2+ depoistion in bones and reduces Ca2+ uptake in kidneys which allows blood Ca2+ to return back to set point

57
Q

iron

A

found in Hb in RBCs which is involved in O2 transport to cells

58
Q

who needs more iron: males or females

A

females need more iron

59
Q

dietary sources for iron

A

meat and non-meat sources

60
Q

what is the #1 deficient nutrient in the world

A

iron

61
Q

iron deficiency affects

A

VO2 max and endurance
*if I can’t bind RBCs it doesnt matter what stimulus tells us to produce RBCs, we need the materials (iron) to make them

62
Q

iron deficiency in athletes

A

more common in female athletes and distance runners
due to decreased intake and decreased absorption (diets low in red meat, dieting for weight loss, and vegetarian diets)
due to increased loss of iron through sweat, feces, and urine

63
Q

how do we transport/measure iron

A

using ferritin and transferrin

  • without them we cannot release iron for erythryopoeisis
64
Q

iron supplementation

A

increase iron intake through foods will rapidly restore hematocrit and VO2 max leading to a slower increase in mitochondrial activity and endurance

65
Q

sodium function

A

major ion of EC fluid
directly involved in maintenence of resting membrane potential
responsible for generation of action potential in nerves and muscles - for hyperpolarization/depolarization

66
Q

what kind of individuals may require more salt intake

A

athletes require more salt than sedentary individuals because they must replace the salt they lost in sweat but this is usually not a problem because most people consume more salt than is required

67
Q

salt needs should be met at

A

meals and not via salt tablets

68
Q

what is the best test of salt/water replacement

A

body weight (measuring before and after exercise)

  • constant body weight indicates adequate salt and water intake
69
Q

fat soluble vitamins

A

A
D
E
K
*stored in body in adipose tissue

70
Q

excess intake of fat soluble vitamins leads to

A

toxicity

71
Q

water soluble vitamins

A

$$ urine
involved in energy metabolism
B and C vitamins

72
Q

Vitamin C involved in

A

maintenance of bone, cartilage, and connective tissue

73
Q

supplementation of vitamins

A

not necessary on a well balanced diet unless clear deficiency is known
* some small atheletes who consume low energy diets may have deficiencies

74
Q

would supplementation of vitamins improve performance

A

may not
* no evidence for vitamin D supplementation
* antioxidant (Vitamins C and E) may interfere with muscle adaptations

75
Q

purposes of pre-competition meal

A

provide adequate hydration
provide CHO to top off liver glycogen stores
avoid hunger
minimize GI tract problems
allow stomach to be relatively empty at start of competition

76
Q

nutrients in pre-competition meal

A

fluid
most complex carbs (for slower breakdown of food over time)
low in fat and fiber= speed gastric emptying
low in protein = contributes to acids in blood, lots of energy to break down
familiar well liked
liquid replacement means also can be used

Exercise Physiology (8 decks)

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