Exercise and Metabolism

Question 1

state the chloric density of carbohydrates, proteins, fats and alcohol

Answer 1

1. carbohydrates = 16 KJ/g, 3.8 Kcal/g
2. proteins = 17 KJ/g, 4 Kcal/g
3. fats = 37 KJ/g, 9 Kcal/g
4. alcohol = 29 KJ/g, 7 Kcal/g

Question 2

state the max rate of re-synthesis, an the delay time, for fat oxidation

Answer 2

1, 2 hours

Question 3

state the max rate of re-synthesis, an the delay time, for glucose oxidation (blood)

Answer 3

1, approx. 90 mins

Question 4

state the max rate of re-synthesis, an the delay time, for glucose oxidation

Answer 4

2.8, 3-4 mins

Question 5

state the max rate of re-synthesis, an the delay time, for glycolysis

Answer 5

4.5, 5-10 secs

Question 6

state the max rate of re-synthesis, an the delay time, for PCr breakdown

Answer 6

9, instantaneously

Question 7

state 3 advantages of the PCr system

Answer 7

1. very quick re-synthesis
2. anaerobic, no delay for O2
3. produces energy for very high intensity
4. fast recovery time as PCr re-synthesised quickly
5. no harmful bi-products produced

Question 8

state 3 drawbacks of the PCr system

Answer 8

1. limited PCr storage
2. low yield (1ATP per 1PCr)
3. short (10-15 secs)

Question 9

state 3 advantages of the use of the lactic acid system

Answer 9

1. provides energy for high intensity
2. anaerobic, no delay for O2
3. higher glycogen stores than PCr so can provide energy up to 3 mins
4. 2ATP per 1 glucose

Question 10

state 3 disadvantages of the use of the lactic acid system

Answer 10

1. creates harmful bi-products
2. raises acidity
3. causes muscle fatigue

Question 11

state 3 advantages of the use of the aerobic energy system

Answer 11

1. large energy stores = long duration
2. high ATP yield
3. no fatiguing bi-products

Question 12

state 2 disadvantages of the use of the aerobic energy system

Answer 12

1. delay for O2 and series of complex reactions mean energy isn’t provided immediately
2. slow meaning it’s limited to sub-maximal intensity exercise

Question 13

creatine supplementation may improve performance in high intensity exercise because…

Answer 13

1. increase in ATP re-synthesis
2. delayed depletion of PCr
3. decreased dependance on glycolysis
4. decreased lactate accumulation
5. increased training intensity

Question 14

state 3 facts about creatine:

Answer 14

1. 4-5g per kg of animal protein ingested
2. can synthesis creatine from non-essential amino acids in the body
3. 95% body creatine is stored in the muscles

Question 15

state the aerobic and anaerobic percentages for the ATP system

Answer 15

100% anaerobic

0% aerobic

Question 16

state the aerobic and anaerobic percentages for the PCr/phosphagen system

Answer 16

85% anaerobic

15% aerobic

Question 17

state the aerobic and anaerobic percentages for glycolysis

Answer 17

high intensity = 70:30 %

mod-high intensity = 30:70 %

Question 18

state the aerobic and anaerobic percentages for the citric acid/kreb’s cycle and ETC

Answer 18

anaerobic = <0.3%
aerobic = >97%

Question 19

how much creatine is found within 1kg food

Answer 19

4.5 g/kg food

Question 20

how does the body make creatine

Answer 20

synthesises creatine from non-essential amino acids

Question 21

high dose of creatine…

Answer 21

20-30 g increases muscle creatine up to 30%

Question 22

what is creatine monohydrates chemical formula

Answer 22

CrH2O

Question 23

why does contraction fail in middle-distance events? (3 points)

Answer 23

1. intracellular acidification reduces the sensitivity of contractile apparatus to Ca2+
2. upon conduction of AP, Ca2+ conc^ inc^
3. Ca2+ conc^ must exceed 10 um for cross bridges to form

Question 24

how should bicarbonate be taken?

Answer 24

0.3 g NaHCO3/kg 1-2 hours pre exercise

Question 25

what is the chemical formula for bicarbonate?

Answer 25

NaHCO3

Question 26

how does bicarbonate benefit performance? (2 things)

Answer 26

1. neutralises excess stomach acid in indigestion | 2. enters muscle cells, inc^ intracellular pH allowing H+ to leave muscle cells faster

Question 27

state a drawback over the use of bicarbonate supplementation

Answer 27

produces CO2, which can cause gastro-intestinal distress