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HPEX 350 > Exam II > Flashcards

Exam II Flashcards

1
Q

What percentage of your VO2 do you reach during a wingate test? What percentage of your energy capacity do you achieve?

A

VO2: 70%

Energy Capacity: 20%

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2
Q

Crossover occurs at _______ minutes.

A

Three

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3
Q

The greater aerobic energy, the ______ max power output

A

Less

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4
Q

Which form of energy metabolism is the slowest?

A

Aerobic

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5
Q

Elite athletes use their immediate energy sources at about what time?

A

12 seconds

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6
Q

VO2 over ___%, carbs become our main fuel source

A

75%

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7
Q

What are our three forms of carbohydrate energy?

A

Muscle glycogen, liver glycogen, blood glucose

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8
Q

Liver glycogen can replenish what fuel source?

A

Blood glucose

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9
Q

One hour of strenuous exercise uses up what percent of liver glycogen?

A

55%

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10
Q

How long do we have to work to deplete liver glycogen sources?

A

2 hours

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11
Q

Which two carbohydrate energy sources are used quickest in exercise?

A

Muscle glycogen and blood glucose

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12
Q

What are hypoglycemic levels?

A

<45 mg of glucose

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13
Q

Hyperinsulinemia blunts what type of oxidation?

A

Long chain fatty acid

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14
Q

Hyperinsulinemia blunts the liberation of what from adipose tissue?

A

Free fatty acids

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15
Q

Hyperinsulinemia can cause a spike in what? And for how long?

A

Blood glucose spike

20-30 minutes

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16
Q

Hyperinsulinemia can inhibit what type of glucose release?

A

Hepatic glucose

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17
Q

Insulin rises with what?

A

Blood glucose

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18
Q

Hyperinsulinemia increases the use of what two energy sources?

A

Blood glucose and muscle glycogen

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19
Q

Liver glycogen plays a role in exercise within the first __ minutes.

A

10 minutes

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20
Q

We see an increase in these two things when the liver cannot keep up with blood glucose.

A

Serum FA and Plasma AA

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21
Q

We see this percentage of decrease in exercise when the liver cannot keep up with blood glucose.

A

50%

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22
Q

What is likely responsible for the slow rate of fat versus carbohydrate oxidation?

A

Beta oxidation, fatty acid activation, intracellular transport, mitochondrial transport

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23
Q

The training effect helps conserve this energy source.

A

Glycogen reserves

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24
Q

Training effect can make us use this fuel source more frequently

A

Fat

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25
Training effect can allow us to improve our ability to oxidize what?
Pyruvate
26
Women have a greater reliance on ______ when ______ is constrained.
Lipolysis Glycolysis
27
What two hormones may affect metabolic mixture indirectly via interactions with the catecholamines or directly by augmenting lipolysis and/or constraining glycoysis?
Estrogen and progesterone
28
Muscle triglycerides energy contribution is what?
15-35%
29
Training increases plasma levels of what?
Hormone Sensitive lipase
30
What four hormones activate hormone-sensitive lipase?
Epinephrine, Norepinephrine, Glucagon, Growth Hormone
31
Fat use is proportional to what?
Blood flow
32
What is our primary protein source that has a greater expenditure of energy?
Leucine, valine, isoleucine
33
_ kcal = _ Calorie = _ calories
1 kcal = 1 Calorie = 1000 calories
34
Heat of Combustion for Carbs, Lipids, and Proteins
Carbs: 4.2 kcals Lipids: 9.4 kcals Protein: 5.65 kcals
35
What two atoms must combine together to form urea deamination?
Nitrogen and hydrogen
36
The deamination of urea causes what percentage of energy loss?
19%
37
Nitrogen and hydrogen atoms combine together to forum what?
Urea
38
What are the Atwater fuel values for carbs, proteins, and lipids
Carbs and Proteins: 4 kcals Lipids: 9 kcals
39
What is carbs coefficient of digestibility?
90-98%
40
What is lipids coefficient of digestibility?
90-95%
41
What is proteins coefficient of digestibility?
78-97%
42
What food source can lower the coefficient of digestibility?
Fiber
43
Calories use what source on food labeling?
Atwater General Factors
44
Indirect calorimetry found _ kcals per liter of oxygen consumed for any aerobic activity.
5 kcals
45
An athletes diets goal is to replenish what two fuel sources?
Muscle and liver glycogen
46
An athletes diets goal it to provide what for tissue growth and repair?
Amino Acids
47
An athletes diets goal to provide what two nutrients?
Free fatty acids, and fat soluble vitamins
48
AHA recommends what daily physical activity for adults and children?
Adults: 30 minutes Children: 60 minutes
49
What is the recommended amount of unsaturated fats you should consume in your daily lipids?
70%
50
What percentage of saturated fats is recommended of your daily lipids?
30%
51
What percentage of saturated fats is recommended for an at risk population?
7%
52
What is the recommended amount for carbs?
45-65%
53
What is the recommended amount for fats?
20-35%
54
What is the recommended amount for protein?
10-30%
55
The IOM recommends how much physical activity?
60 minutes
56
Less than __% of the population does not do moderate activity?
60%
57
__% of the population does no physical activity.
25%
58
What's the protein RDA for the general population, endurance, and resistance athletes.
General: 0.8 Endurance: 1.2 Resistance: 1.6
59
Small intestine can absorb these amino acids at the same rate.
Simple, dipeptides, tripeptides
60
What inhibits protein catabolism?
High-carbohydrate diet
61
What is the ideal lipid intake? (Percentage)
30%
62
If lipid falls below 30% can blunt what?
Testosterone
63
Carb RDA in grams.
6-10 g/kg per body mass
64
If carb intake is postponed 2 hours after exercise muscle glycogen synthesis is slowed by what percentage.
45%
65
What long does it take to restore muscle glycogen?
24 hours
66
What form of exercise improves immune response?
Moderate
67
How long do we see a decreased immune function following strenuous exercise?
Two weeks
68
What form of exercise boosts immune system?
Endurance
69
Resistance exercise enhances the activation of what?
Monocytes
70
Resistance exercise down regulates what?
Immune system
71
What two things aside from exercise improve immune function?
Carbs and sleep
72
Precompetition meals require what?
Carbs and hydration
73
3-4 hours prior to exercise you should consume how many grams of carbs per pound of body mass?
2 grams per pound
74
What type of carbs should you consume 2 hours prior to exercise?
moderate to low GI
75
2 hours prior to exercise you should consume how many grams of carbs per pound of body mass?
1 gram per pound
76
2-4 hours before exercise you should consume what type of carbs?
Low GI foods
77
With an hour or less before exercise how many carbs should you consume?
50-100 grams (200-400 cals)
78
Insulin increase causes what two things?
Rebound hypoglycemia, CNS impairment
79
When should high glycemic foods be taken?
15 minutes prior to exercise
80
Nutrition bars lack what?
Plant fiber
81
How many kcals are in nutrition bars?
205 kcals
82
Three examples of nutrition bars
Energy, diet, meal replacement
83
What inhibits insulin?
Epinephrine
84
What's the recommended amount of carbs consumed per hour?
60-80 grams
85
In short rest (< 2 hours) you should consume what type of fluids?
Cooler fluids
86
You should do what to fruit juices?
Dilute
87
You take what with gels?
Water
88
How many carbs should you consume during long rest (> 2 hours) during the first two hours.
.5 - .7 g/pound
89
How many grams should you consume every 30 minutes during long rest?
25 grams
90
In precompetition should you have what type of glycemic foods?
Low glycemic
91
During competition should have what type of glycemic foods?
High glycemic
92
After competition you should have what type of glycemic foods?
Moderate to high (Low glycemic several hours later)
93
The basal metabolic rate is what percentage of TEE?
60-75%
94
What's the primary difference between males and females in relation to basal metabolic rate?
Lean body mass
95
Thermic effect of food is what percentage of TEE?
10%
96
Thermic effect of food reaches maximal value at what time?
1 hour
97
What does the maximal value of food rely on?
Food quantity and type
98
Thermic effect of physical activity percentage of TEE.
15-30%
99
What can effect the thermic effect of physical activity?
Intensity, duration, body mass, and climate
100
Open-circuit spirometry percentage of nitrogen
79.04%
101
Open-circuit spirometry percentage of carbon dioxide
0.03%
102
Open-circuit spirometry percentage of oxygen
20.93%
103
When is RER not equal to RQ?
Hyperventilation and non steady state
104
Protein facilitates ________ because of the formation of ________.
Dehydration Urea
105
What amino acid plays a major role in the protein donation of carbon skeletons?
Alanine
106
Only in the _________ do we see a spike in blood glucose.
Duodenum
107
Respiratory Quotient equation
Volume of CO2 produced/volume consumed
108
High protein increases ________.
Energy content
109
What does the RER equal?
RQ during steady state conditions
110
Volume: Increased volume _______ emptying rate.
Increases
111
Hydration level: dehydration _______ gastric emptying and _______ risk of gastrointestinal distress
Decreases Increases
112
Osmolality: _______ solute concentration ______ emptying rate
Increased Decreases
113
Caloric content: _______ energy content _______ emptying rate
Increased Decreases
114
pH: marked deviations from 7.0 _______ emptying rate
Decrease
115
Exercise: intesity exceeding rate of 75% of maximum _______ emptying rate
Decreases
116
The Institute of Medicine recommends what to help fight cardiovascular disease? What should you avoid?
Consume unsaturated fats, whole grains, fruits, vegetables, omega-3s, regular physical activity. Avoid smoking.

HPEX 350 (4 decks)

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