Exam 1 Flashcards
(28 cards)
What are the Macronutrients ?
Protein, Fat, Carbohydrates
What is Metabolism ?
breakdown of food into usable energy
What is Bioenergetics ?
transfer of energy from metabolism
Explain the “ATP-PCr (Phosphagen System)”
Provides energy for 6 seconds, ANAEROBIC - in cytoplasm, ATP and Creatine Phosphate(CP) make up Phosphocreatine(PCr)
Explaining “Training APT-PCr System”
Maximal loads, 1-2 repetitions for 3-5 set
5 mins rest
Explain “Glycolysis”
Breakdown of Glucose
Explain Lactate
Lactate production increases with exercise intensity
Lactate threshold (LT) is the point at which lactate production exceeds the rate of \n lactate clearance
Onset of blood lactate accumulation (OBLA) occurs when blood lactate \n concentration reaches 4 mmol/L
Aerobic Metabolism
Energy for activity lasting more than 90 seconds
AEROBIC - occurs in the mitochondria
Can use carbohydrate(glucose), fats(fatty acids), and protein
ATP Production from Fat
Lipolysis = fat breakdown: fatty acids and a glycerol
Physiological Adaptations to Exercise
mode, intensity, frequency, duration
Aerobic Adaptations
Decrease in SV/Increase in H
Increase in muscle capillary density
Decrease in muscle fiber cross-sectional area
Muscular Endurance
a muscle’s ability to contract repeatedly against
Strength
maximum amount of force that a muscle or muscle group
Power
Power = force × velocity \n ○ To increase muscular power,
Speed
DEFINITION: the distance a body is traveling per unit of time
A high degree of muscular power is necessary to reach maximal speed
Detraining
DEFINITION: decrease in some performance variable following a cessation in training or a decrease in volume, frequency, or intensity of training
-The length of the detraining period largely determines the degree of \n decrement
Retraining
Increases performance
Often happens faster than when a person first begins a training program (due to muscle memory)
Overload
Training volume, frequency, and intensity at greater-than-habitual levels
Macronutrients
Carbohydrate: Main energy source for high-intensity activity, 4kcal per 1 gram
Proteins:
- 4kcal per 1 gram
- Composed of amino acid chains - 20 amino acids in protein foods
Fat:
9kcal per 1 gram Critical for –physical performance –recovery from exercise –cardiovascular health
Important Roles of Macronutrients
-Regulate fluid balance,
Provide structural material for skeleton,
-Protect body from damage by free radicals, -Provide enzymes, coenzymes, and cofactors necessary for metabolism
VITAMIN D
-Made from exposure to direct sunlight (5-10 minutes can produce 3,000 IU)
IRON
-Component of heme iron (in the blood)
–hemoglobin: oxygen transport protein myoglobin: protein involved in local oxygen transport protein in muscles
ANTIOXIDANTS
Defend cells from free radicals (molecules that contain one or more \n unpaired electrons in their outer orbital and are unstable)
Nutritional Guidance
Dietary reference intakes (DRI) provide recommendations for daily energy intake: \n ○ –45-65% carbohydrate \n ○ –10-35% protein \n ○ –20-30% fat
Daily Carb Needs:
● Strength athletes
○ 1.8 to 3.2 g per pound of body weight (4-7 g/kg)
● Aerobic endurance athletes
○ –3.6 to 5.5 g per pound of body weight (8-12 g/kg)
Daily Protein Needs:
● When carbohydrate stores are low during exercise, 12% of energy comes from
protein
● Gluconeogenesis (conversion of amino acids to glucose) increases to provide
energy; more protein is needed for energy and muscle repair
○ –2.0 g/kg (0.9 g/lb) body weight for high-protein diet
Daily Fat Needs:
● Recommendations
○ –20% to 35% of energy from fat
○ –less than 7% from saturated fat
