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exercise physiology > Ex phys Chapter 15 > Flashcards

Ex phys Chapter 15 Flashcards

1
Q

What are the 3 models of body composition?

A
  • Chemical Model
  • anatomical model
  • two-compartment model
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2
Q

What are the 5 components of the chemical model of body composition?

A

fat, protein, carbohydrates, minerals, water

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3
Q

What are the 5 components of the Anatomical model of body composition?

A

Adipose tissue, muscle, organs, bone, other

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4
Q

What are the 2 components of the 2 compartment model of body composition?

A

fat mass & fat free mass

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5
Q

What are the ways that body composition is measured?

A
  • skinfold
  • dual energy ray absorptiometry
  • Bioelectric impedance
  • Densitometry/ hydrostatic weighing
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6
Q

Densitometry: measures body ____

  • Hydrostatic (underwater) weighing
  • Muscle heavier than water, fat lighter than water
  • Most commonly used method
A

-density

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7
Q

DXA

  • Dual-energy X-ray absorptiometry
  • Quantifies:_______
  • Precise and reliable but expensive and technical
A

bone and soft-tissue composition

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8
Q

Air plethysmography (Bod Pod)

  • densitometry technique
  • ____ displacement (instead of water)
  • Easy for subject, difficult for operator, expensive
A

Air

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9
Q

Skinfold

  • Most widely used field technique
  • Measures thickness at __ or __ sites
  • Uses ____ equations, reasonably accurate
A

3 or 7

quadratic

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10
Q

Bioelectric impedance

  • Electrodes on ankle, foot, wrist, hand
  • Current passes from proximal to distal sites
  • Fat-free mass good ______, fat poor _______
  • Reasonably accurate
A

conductor

conductor

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11
Q

Fat free Mass (includes muscle):
Excess of fat free mass is good for power, strength, & muscle endurance.
But it’s bad for_______(more mass to carry)

A

aerobic endurance

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12
Q

Fat is a dead weight but useful ____ store

A

energy

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13
Q

Less fat ususally = better ____

unless sumo wrestler, swimmer, weight lifter etc.

A

performance

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14
Q

__-__% weight loss of water can result in impaired performance

A

2-4

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15
Q

dangers of dehydration include

A

-risk of kidney, cardiovascular,dysfunction, death

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16
Q

severe weight loss can result in _______, and ______

A

dehydration, and chronic fatigue

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17
Q

Some Eating disorders include

A
  • anorexia nervosa

- bulimia nervosa

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18
Q

Menstrual dysfunction

  • Delayed _____, oligomenorrhea, or amenorrhea
  • Prevalent in low-body-weight sports
  • Due to caloric intake
A

-menarche

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19
Q

Bone mineral loss
Serious consequence of athletic _______
Anorexia → fracture rate __times higher

A
  • amenorrhea

- 7

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20
Q

Female athlete triad

  • ____ + _____ + _______
  • Seen with women in lean-physique, low-body-weight, or endurance sports
  • Skating, dance, gymnastics, running, swimming
A

eating + menstrual + bone disorders

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21
Q

Ketosis: accelerates

- can be caused by low carb diets

A

water loss

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22
Q

during optimal weight loss, it’s recommended that we lose no more than __ to__ kg/week

A

.5 to 1 kg/week

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23
Q

During optimal weight loss: recommended caloric deficit is no more than ____ to____kcal/ day

A

200-500 kcal/day

24
Q

The recommended macronutrient balance is:
carbohydrates: __ to __%
Fat: __% (

A

55-60%
35%
10-15%

25
What are the 5 classifications of nutrients?
``` carbohydrates fats protein vitamans Minerals ```
26
The molecular composition of a monosaccharide is:
Glucos, fructose, and galactose
27
carbohydrates are the sole source of energy for the ___ system.
nervous
28
carbohydrates regulate ___ & ___ metabolism
fat & protein
29
excess carbohydrates are stored as
glycogen
30
Dietcary Carbohydrate intake determines _____ stores
glycogen
31
What are the Determinants of glycogen replacement?
- CHO intake | - Exercise type (eccentric → ↓ glycogen synthesis)
32
`Glycogen maintenance Requires __ to __ g CHO / kg body weight per day Insufficient CHO intake → heavy, tired feeling
3-12 g CHO/kg
33
Molecular composition of the carbohydrate:
-Monosaccharide, disaccharide, or polysaccharide
34
-examples of Monosaccharides are:
glucose, fructose, galactose
35
Carbohydrates | Functions in body:
- Energy source (sole source for nervous system) | - Regulate fat and protein metabolism
36
For the consumption & storage of carbohydrates: Excess CHO stored as ___ Dietary CHO intake determines ______
glycogen | glycogen stores
37
What are the determinants of glycogen replacement?
- CHO intake | - exercise type (eccentric → ↓ glycogen synthesis)
38
Glycogen maintenance Requires __ to __ g CHO / kg body weight per day Insufficient CHO intake → heavy, tired feeling
3 to 12
39
Glycemic index (GI) categorizes food based on
glycemic (blood sugar) response
40
High GI (GI >___): Moderate GI (GI ___-__): Low GI (GI ≤___):
70 56-70 55
41
CHO factors that ↑ exercise time - _______, low-GI pre-exercise snack - _____ loading (1-3 days prior) - _____ feedings during exercise
- Normoglycemia - CHO - CHO
42
CHO factors that ↓ exercise time:
- Hypoglycemia high-GI pre-exercise snack - No CHO loading (lower glycogen stores) - No CHO feeding during exercise
43
CHO during exercise:
- Unlike pre-exercise CHO, does not trigger hypoglycemia - Improved muscle permeability to glucose? - Insulin-binding sites altered during exercise?
44
CHO intake after exercise essential | _______high
- Glycogen re-synthesis | - muscle tissue
45
Fat essential for body function - Fuel substrate _______ - Component of cell membranes and nerve fibers - Required by:
- (triglycerides → FFAs + glycerol) | - steroid hormones and fat-soluble vitamins
46
Saturated versus unsaturated FFAs: | -Total fat
- 35 - 10 - 300
47
FFAs important fuel during exercise - Delay exhaustion after _____ - Body cannot metabolize _______ (dietary fat) - Must break down triglycerides into ____
- glycogen depletion - triglycerides - FFA's
48
High-fat versus high-CHO diets
High-fat intake → ↑ circulating FFAs (good) High-fat intake → ↓ glycogen storage (bad) No conclusive evidence on high-fat diets
49
Protein essential for body function - Cell structure, growth, repair, and maintenance - Used to produce:____ ___ ___ and as buffer - Controls plasma volume via _____
enzymes, hormones, antibodies, | -osmotic pressure
50
20 amino acids: essential: nonessential:
- Diet | - what body makes
51
Protein consumption __% of total daily kilocalories ~___ g protein / kg body weight per day
- 15% | - .8
52
Protein requirements higher for athletes ___ to ____ g protein / kg body weight per day Endurance training: may use as fuel substrate Strength training: needed for building muscle
-1.2 to 1.7
53
Excessive protein intake → ___ CHO + protein after exercise → improved:
- health risks | - glycogen and muscle protein synthesis
54
Vitamans: Small but essential organic molecules Enable use of other ingested ____ Act as ___ & ______in chemical reactions
-nutrients | catalysts and cofactors
55
Fat soluble versus water soluble Fat soluble stored, can reach ____ Water soluble excrete, toxicity difficult to reach
-toxic accumulations
56
In general, unless vitamin deficiency exists:
supplementation not helpful

exercise physiology (18 decks)

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