Brainscape's Knowledge GenomeTM

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


See full index

NUTR 315 > Exercise > Flashcards

Exercise Flashcards

1
Q

what is the most variable component of energy balance (not the largest)?

A

exercise

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

What is used as energy for muscle contraction?

A

ATP, phosphocreatine (PCr), and glucose

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

why is ATP not good to store?

A

being broken down very quickly (roughly about 2-4 secs)

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

how long does phosphocreatine (PCr) last?

A

10 sec - 1 min

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

what is going on when muscle is at rest?

A

PCr concentration is about five times greater than ATP concentration

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

What is going on during active muscle?

A

PCr concentration falls as much of it is used to restore ATP concentration from the ADP that builds up. The PCr concentration does not fall to zero because some resynthesis occurs even in active muscles

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

how long does anaerobic glucose last?

A

30 seconds to 2 minutes of intense exercise

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

What is disadvantages of anaerobic glucose?

A

not sustainable but fast; only derive 5% of potential energy from glucose; lactate accumulation, acidity, fatigue (glycolysis –> pyruvate –> lactate)

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

what is aerobic glucose used for?

A

moderate-low intensity

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

does aerobic or anaerobic produce more ATP?

A

aerobic, but slowly

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

how long is aerobic glucose sustainable?

A

2 minutes to 4-5 hours

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

What are the exercise fuels?

A

glycogen, fat, protein, oxygen supply

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

what is the primary source of energy?

A

glycogen

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

what is a minor source of energy?

A

protein

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

What is the main fuel for long, low intensity exercise?

A

fat

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

Where is glycogen stored?

A

in liver and muscle

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

What is glycogen important for?

A

to maintain blood glucose levels (dietary CHO)

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

Training can improve what?

A

use of fatty acids

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

What is the oxygen supply important for in exercise fuels?

A

circulation and oxygen carrying capacity of blood

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
20
Q

as you increase exercise intensitiy, the proportion of used (increase/decrease) and the proportion of carbohydrates used (increase/decrease)

A

decrease; increase

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
21
Q

T/F: BMR varies among individuals

A

true

22
Q

what does energy requirement varies with?

A

greatly with activity

23
Q

how do we evaluate energy needs?

A

body weight; estimate intake/output; body fat

24
Q

what is needed for moderate to high CHO intake?

A

regular exercise of >1 hr/d

25
Q

what is normal CHO intake?

A

5 g/kg

26
Q

how much CHO intake should a aerobic/training and endurance athletes have?

A

6-7 g/kg

27
Q

how much CHO is needed for endurance several hr/d?

A

8-10 g/kg

28
Q

how many carbohydrates should be taken in a day?

A

500-600 g/d

29
Q

what are carbohydrates needed for?

A

to prevent fatigue and load liver and muscles with glycogen

30
Q

What is second in causing fatigue?

A

carbohydrate deficient

31
Q

What is first in causing fatigue?

A

water deficient

32
Q

what was the previous carbohydrate loading?

A

deplete then reload

33
Q

what is the now carbohydrate loading definition?

A

decreasing intensity of exercise with increasing CHO intake (450-600 g/d) or continuous high CHO during training

34
Q

what are problems with carbohydrate loading?

A

ketosis (old loading technique), water held by glycogen, and complex CHO to provide other nutrients

35
Q

when is CHO loading appropriate?

A

marathon, distance swimming, x-country skiing, 30 km runs, triathlon, tournament play BB, soccer, cycling time trials, and long distance canoe racing

36
Q

when is CHO loading inappropriate?

A

american football, 10 km or shorter runs, walking and hiking, most swimming, weight lifting, and most track and field

37
Q

how much fat is recommended for athletes?

A

35% kcal

38
Q

what types of fat should be focused on?

A

monounsaturated; avoid saturated

39
Q

why are antioxidant vitamins important?

A

high oxygen use by muscles and probably doesn’t improve performance but prevents muscle damage

40
Q

why is iron important?

A

oxygen carrying capacity and hemodilution

41
Q

what is hemodilution?

A

expansion of blood volume without sufficient hemoglobin synthesis

42
Q

is calcium more important for women or men?

A

mainly women

43
Q

what does increased calcium help prevent?

A

amenorrhea

44
Q

what are examples of calories-plus foods?

A

bread/cereal, fruits, vegetables

45
Q

how many liters of water should you have per every hour in endurance events?

A

2-4 l/hr

46
Q

what are electrolytes usually replaced with?

A

normal foods

47
Q

what are ergogenic products?

A

products to better perform effectively

48
Q

what amount of caffeine has been food to help increase performance?

A

4-5 mg/kg

49
Q

what are the signs of progression of dehydration?

A

thirst - chills - clammy skin - throbbing heart beat - nausea

50
Q

what are signs that your fluid balance is off?

A

dehydration, heat cramps, heat exhaustion, and heat stroke

51
Q

what is the regimen for fluid balance?

A

drink all fluids freely during 24 hr prior to event; drink 1.5-2.5 cups 2-3 hrs before event; drink 0.5-1.5 cups every 15-20 minutes during event (dont use thirst as an indicator); drink 2 cups/lb lost after event

52
Q

what are some suggestions if you are dehydrated?

A

consume many small amounts of water; cold water; glucose probably doesn’t help

NUTR 315 (22 decks)

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