Exam Two

Question 1

How much protein can you burn as a fuel?

Answer 1

10 - 15% maximum of calories burned in a workout

Question 2

What is the NCAA rule for protein?

Answer 2

Nothing provided can be more than 30% protein

Question 3

What makes proteins different from carbs and lipids?

Answer 3

It contains about 16% nitrogen

Question 4

How many amino acids are there and how many are essential?

Answer 4

There are 20 amino acids

Nine of them are essential

Question 5

What does it mean for a amino acid to be essential?

Answer 5

Must be consumed

Body can not make it

Question 6

What are complete proteins?

Answer 6

Proteins that contain all essential amino acids

Mostly animal proteins

Question 7

What are incomplete proteins?

Answer 7

Proteins that only contain some amino acids

Mostly plant proteins

Question 8

What is deamination?

Answer 8

Liver removes nitrogen from excess protein and excretes it in urine

Question 9

What is transamination?

Answer 9

Removal of the nitrogen group from protein and replacing it with oxygen

Question 10

What are the two amino acids that can be altered to enter the kreb cycle?

Answer 10

Glutamate - GI Tract and immune system

Alanine - - - Pyruvate - Liver

Question 11

What happens in the urea cycle?

Answer 11

Urea is cleared by the kidneys

Costs 4 ATP

Question 12

How many grams of protein are needed per day?

Answer 12

1. 6 g of protein per kg for lifter

1. 0 g of protein per kg for runner

Question 13

What conditions increase protein requirements?

Answer 13

Exercise
Low glycogen reserves
Low energy intake
Injury

Question 14

What are the types of milk proteins?

Answer 14

Whey and Casein

Question 15

What are the five types of proteins

Answer 15

Whey - fast protein
Casein - slow protein
Egg
Soy - medium protein
Meat/Muscle - slower protein

Question 16

What is the PDCAAS?

Answer 16

Protein Digestibility Corrected Amino Acid Score

Way to look at protein quality

Question 17

What are fast proteins?

Answer 17

Get absorbed quickly

Question 18

What molecule is only found after muscle breakdown?

Answer 18

Urinary 3-MH

Shows after multiple consistent days of working out

Question 19

What is a monounsaturated fat?

Answer 19

Oleic acid

Question 20

What are the polyunsaturated fatty acids?

Answer 20

Linoleic - omega 6
Linolenic - omega 3
Fish oils - omega 3
CLA - omega 3

Question 21

What are the two essential PUFAs?

Answer 21

Linoleic

Linolenic

Question 22

What are chylomicrons?

Answer 22

Where fat gets packaged into to, then goes to lymphs

Question 23

What is lacteal?

Answer 23

Vessels of lymph, where chylomicrons go

Question 24

What is the sequence fats must follow in order to be used as an energy source?

Answer 24

Mobilization from adipose tissue
Circulation to a working muscle
Uptake by muscle
Activation of fatty acids
Transport into the mitochondria
Beta oxidation
Further oxidation into krebs cycle and ETS

Question 25

What is lipolysis catabolized by?

Answer 25

Hormone sensitive lipase

Question 26

What increases lipolysis?

Answer 26

``` Catecholamines Glucagon Cortisol Growth hormone cAMP ```

Question 27

What carries fatty acids?

Answer 27

Albumin

Question 28

What is the cholesterol lowering diet?

Answer 28

``` less than 10% saturated 10 - 15% monounsaturated 10% polyunsaturated 50 - 60% Carbs up to 20% protein ```

Question 29

What are the training adaptations for lipids?

Answer 29

``` Increased lipoprotein lipase Increased insulin sensitivity Decreased plasma free fatty acids Increased TAG storage Increased mitochondrial density ```

Question 30

What lowers low density lipoproteins?

Answer 30

Diet

Question 31

What raises high density lipoproteins?

Answer 31

Exercise

Question 32

What stimulates lipase activation?

Answer 32

Epinephrine Norepinephrine Glucagon Growth hormone

Question 33

What are vitamins?

Answer 33

Organic substances that allow metabolism to work

Question 34

What are the water soluble vitamins?

Answer 34

Vitamin C and Bs

Question 35

What are the fat soluble vitamins?

Answer 35

Vitamins D, E, K, A

Question 36

What does vitamin C do?

Answer 36

Helps with soft tissue repair

Question 37

What vitamins help with red blood cell formation?

Answer 37

Vitamin B12 and folate

Question 38

What is a coenzyme?

Answer 38

Allows enzymes to work

Question 39

What vitamins work in protein transport?

Answer 39

Vitamin A and Vitamin D

Question 40

What coenzyme is needed for PDH to work?

Answer 40

Thamine

Question 41

What two things work together to move amino groups?

Answer 41

B6 and PLP

Question 42

What are antioxidants?

Answer 42

Prevent cells from oxidation | Vitamin E, C and beta-carotene

Question 43

How does free radical production relate to exercise?

Answer 43

Intense exercise increases free radical production 10 - 2- times

Question 44

How is vitamin D activated?

Answer 44

Starts as a precurssor in skin Gains alcohol from liver Activated in kidney

Question 45

What is the requirement for something to be a major mineral?

Answer 45

Needs more than 100 mg daily | Or over 5 g in the human body

Question 46

What are the major minerals?

Answer 46

``` Calcium Phosphorous Magnesium Sodium Potassium Chloride Sulfur ```

Question 47

What roles do minerals play in the body?

Answer 47

``` Energy metabolism Bone/teeth mineralization Cell excitability Collagen formation Antioxidants Blood clotting ```

Question 48

What substances interfer with mineral absorption?

Answer 48

Phyates - grains Oxalates - spinach Soluble fiber - oats Tanines - tea

Question 49

What do minerals do?

Answer 49

Serve as cofactors for metabolic enzymes

Question 50

At what percent are oxygen radicals produced?

Answer 50

1 - 2%

Question 51

What is the female athlete triad?

Answer 51

Disordered eating Estradiol depression Loss of bone mass

Question 52

What are the three main sites of osteoporosis fractures?

Answer 52

Wrist Vertebrae Hip

Question 53

What is athletes anemia?

Answer 53

Not true anemia | Blood plasma expansion