exam 2

Question 0

at what time intervals does anaerobic and aerobic breakdown dominate?

Answer 0

anaerobic-10 seconds to 2 minutes

aerobic- greater than 2 minutes

Question 1

what are the four things that affect substrate use during exercise?

Answer 1

-Intensity, duration, fitness status, nutritional status

Question 2

at what intensities do carbs and fats dominate?

Answer 2

carbs-high intensity plus beginning of low intensity

fats- moderate and prolonged

Question 3

where are sources of energy for atp synthesis located?

Answer 3

early on-muscle glycogen

continues-Liver glycogen

Question 4

during carbohydrate breakdown for energy use, which store is initially used?

Answer 4

Anaerobic pathways+location of muscle glycogen+blood glucose allow fast supply of atp

Question 5

why are carbs initially used? why fats later on?

Answer 5

carbs are faster to convert

Question 6

what are benefits of trained muscle?Gender differences?

Answer 6

able to catabolize carb aerobically for energy to greater extent (allows greater fat use in submax exercise) (more cappilaries and mitochodria)
Females convert to fats faster than males

Question 7

what are the influences of diet?

Answer 7

a carb deficient diet rapidly depletes muscle and liver glycogen
low car levels profoundly affect both anaerobic and aerobic exercise.
starvation diets
low carb high fats
low carb high protein

Question 8

what is a kcal?

Answer 8

same as calorie-how much energy released from food or exercise

Question 9

what is the purpose of a bomb calorimeter?

Answer 9

measures total energy value of foods

Question 10

what is heat of combustion

Answer 10

carbohydrates-4.2
lipids-9.4
proteins-5.65
heat liberated by oxidizing specific food. represents the foods total energy value

Question 11

whats the difference between heat of combustion and net energy value?

Answer 11

hoc is the foods total energy value where net is the energy the body actually uses

Question 12

what are the atwater general factors of each of the macronutrients?

Answer 12

carbs-4
proteins-4
alcohol-7
lipids-9

Question 13

how can energy expenditure be measured?

Answer 13

direct calorimetry-how many calories are burned through pa
indirect calorimetry- how much oxygen is being consumed
closed circuit spirometry-mouth piece nose plugged with tank of air
open circut-consumes normal air(bag technique, portable spirometry)
computerized instrumentation-sheet

Question 14

what is respiratory quotient

Answer 14

rq=what percent comes from carbs and what percent comes from fats
1.00-carbs
.70-fats
rq=c02 produced divided by 02 consumed

Question 15

what are three factors of energy expenditure and their percent contribution?

Answer 15

rmr-resting metablic rate
tef-thermic affect of food
tdee- thermic efffect of physical activity

Question 16

what are some factors that influence rmr

Answer 16

age,exercise,lean body mass,gender

Question 17

what is the energy balance equation? postitive? negative? weight loss/gain?

Answer 17

calories in=calories out
positive=weight loss
negative=weight gain (think of seesaw scale)

Question 18

how many kcals are in a pound of fat?

Answer 18

3500

Question 19

what are the principles of good eating

Answer 19

variety-varied diet contains sufficient amount of all required nutrients
balance-intakes from all major food groups
moderation-watch portions but dont restrict

Question 20

dietary guidelines for americans

Answer 20

sodium intake-less than 2300mg
saturated fats-less than 10% of calories
dietary cholesterol-less than 300 mg per day
reduce calories from solid fat and added sugars
limit refined grains
drink alcohol in moderation

Question 21

reccomendations for carb fat and protein intakke

Answer 21

carbs-pa 55-60% of diet
protein-.83 g/kg of body mass
fats-pa-30-35% of diets energt content

Question 22

what is overtraining sydrome? Staleness?

Answer 22

overtraining-inablilty to train as usual and decline in performance
staleness-chronic fatigue
depleted glycogen stores from repeated intense training can lead to this

Question 23

what are mega vitamins? is it safe to consume them?

Answer 23

megavitamins contain doses at least 10 and up to 1000 times the rda
know consequences

Question 24

what is associating between exercise and immune system

Answer 24

moderate exercise- boosts natural immune functions and defenses for up to several hours exhaustive exercises- severely impairs the bodys first line of defense against infection as exercise intensity increases URTI risk increases

Question 25

what are the details of a pre competition meal?

Answer 25

- should contribue to energy and fluid requirements - readily digestive foods 3 to 4 hours prior - no food closer than 60 minutes prior, just fluids

Question 26

carbs before after and during competition

Answer 26

before-at lease 60 minutes before during-about 60 go of carbs each hour benefit long duration high intensity after-single large meal or small frequent meals as soon as possible

Question 27

what about fructose during activity?

Answer 27

fructose absorbs more slowly compared to glucose or sucrose and can produce high gastrointestinal distress

Question 28

what is the glycemic index

Answer 28

the glycemic index indicates how a carb containing food effects blood glucose levels high-absorbed quickly moderate low-absorbed slower

Question 29

at what time frame does your glycogen deplete with strenuous exercise without supplementation?

Answer 29

55% after 1 hour, depletes in 2 hours

Question 30

gastric emptying

Answer 30

at an intensity of 75% emptying rate slows. gastric volume increases when fluid volume increases which slows down rate

Question 31

what is our normal body temperature?

Answer 31

98.6

Question 32

what is hypothermia? hyperthermia?

Answer 32

hyper-body produces more heat than it lets off | hypo-body looses more heat than it produces

Question 33

what part of the brain controls body temperature

Answer 33

hypothalumus

Question 34

what causes heat gain and loss?

Answer 34

loss-radiation,conduction,convection,evaporation | gain-muscular activity,hormones,environment

Question 35

whats the difference between core and shell temperature?

Answer 35

core-deep tissues | shell-peripheral

Question 36

what is relative humidity and how does it affect heat loss?

Answer 36

% of water in ambient air | high humidity sweat unable to evaporate, no evaporation no heat loss

Question 37

how does our body dissipate heat? what are the negative effects of the mechanism?

Answer 37

circulation, evaporation,hormones. water loss

Question 38

dehydration and how it occurs

Answer 38

considerable water loss during several hours of intense exercise in a hot environment

Question 39

what is acclimization and what factors relate to acclimating to an environment

Answer 39

accimization-physiologic adaptations that improve heat tollerance larger quanitities of blood shunt, more effective cardiac output, earlier onset of sweating.

Question 40

what are different types of heat illnesses?

Answer 40

heat cramps, heat exhaustion,heat stroke