final Flashcards
(186 cards)
1
Q
acute fatigue
A
a decrease in maximal force or power production in response to contractile activity
2
Q
mechanism of fatigue
A
- dehydration
- low glycogen
- metabolic molecules
- poor sleep
- stress
3
Q
high intensity exercise
A
a maximal bout of activity which lasts for less than a second as long as 1-2 minutes and in which the majority of energy from anaerobic process
4
Q
anaerobic processes
A
pcr and glycolysis
5
Q
PCr resynthesis of ATP depends on
A
creatine levels
6
Q
type 1 fibers
A
uses mitochondria
some glycolysis and pcr
fuel used when recruited - fat
7
Q
glycogen depletion rate for type 1
A
slow - dont have a lot of glycolysis
8
Q
type 2a machines present
A
both mito and glycolysis
-some pcr
9
Q
type 2b machine present
A
pcr and glycolysis
some mito
fuel used - pcr and glucose
10
Q
glycogen depletion rate type 2bs
A
very fast
11
Q
if glycolysis cant run then we use ___ for fuel
A
fat, mito
12
Q
triad of atp demand
A
- membrane - ca transport, Na - K pump
- SR - ca pump
- sarcomere - myosin atpase
13
Q
excess phosphate inhibits
A
cross bridge cycling by reducing Ca sensitivity
and enters SR and binds to CA so that it cant leave to initiate cross. bridge cycling
14
Q
Pi comes from releasing energy from ATP and if it doesnt re-synthesize fast enough it builds up
A
15
Q
under high intensity conditions
A
the demand for ATP exceeds supply of atp
16
Q
less sarcoplasmic CA leads to
A
less cross bridge cycling - calcium cant leave
breakdown of glycogen is inhibited
ca appearance stimulates glycogenolysis
17
Q
low ph =
A
high amount of H
18
Q
high ph =
A
low amount of H
19
Q
LDH converts
A
pyruvate to lactate
20
Q
when lactate is produced
A
Hs accumulate
21
Q
largest producer of hydrogen
A
when ATPase releases energy from atp
22
Q
lower ph inhibits
A
bioenergetic enzymes
23
Q
intensity affects ___ the most
A
ROS
24
Q
exercise increases
A
increase NO production
increase superoxide production
25
endurance exercise
prolonged steady state exercise performed for durations between four minutes and four hours, usually at the highest power output for the duration
26
complete oxidation of glucose
glycolysis
pdh
krebs
etc
27
oxidation of fatty acids
beta oxidation
krebs
etc
28
if atp is re-synthesized well then
pi doesnt accumulate
ca flow is uninterrupted
ROS doesnt accumulate
lactate and Atpase activity stays lower then H dont accumulate
29
increase dietary CHO decrease
glycogen use
30
glucose and fructose spare
glycogen the most
31
high intensity exercise increases
ADP and AMP
ROS
NAD
CA
32
increase in triggers lead to
mitochondrial biogenesis
angiogenesis
cho oxidation enzymes
33
to increase anaerobic capacity
need to increase PCR
- eating more creatine or supplementing
34
sarcolemma
muscle cell fiber membrane surrounds myofibril
35
t-tublules
carry action potential deep into muscle fiber
36
triad junction
t tubule
glycogen
glycolysis
37
myofibrils
functional contractile unit of skeletal muscle
38
sarcomeres
basic contractile element of skeletal muscle
39
actin
thin myofilaments
contains myosin binding sites
40
3 proteins make up thin filaments
actin
troponin
tropomyosin
41
troponin
binds to calcium released from SR
moves tropomyosin exposing myosin binding sites
42
tropomyosin
covers myosin binding sites on actin and enables muscles to relax when no sarcoplasmic CA
43
myosin
thick filament
heads contain actin binding sites
use ATP use to ratchet and has ATPase enzyme
44
myosin is stabilized by
titin
45
muscle shortens by
z disc getting closer (overlaps)
46
neuromuscular junction
site of communication between neuron and muscle
-consists of synapse between a motor neuron and muscle fiber
47
excitation contraction coupling
1. action potential starts in brain and moves along spinal cord
2. ap travels along alpha motor neuron towards NMJ
3. ap arrives at nmj and causes release of acetylcholine
4. ACH crosses synapses and bind s to ach receptors on plasmalemma
5. ap travels down sarcolemma and into t-tubules
6. ap inside t-tubule, triggers CA release from sarcoplasmic reticulum
7. released ca enables myosin contraction
- ca binds to troponin and causes tropomyosin to uncover binding spots
48
crossbridge cycling
1. myosin heads are energized but muscle is long
2. cross bridge forms upon binding site uncovering
3. myosin head ratchets using the energy
4. myosin head binds new atp causing releasing Actin
5. myosin atpase breaks atp down energizing myosin head
6. if ca is still present then myosin head binds to another actin site further down to increase shortening
49
relaxed state
no sarcoplasm Ca stored in this state
tropomyosin is covering myosin binding sites
50
contracted state
ap caused SR to release CA into the sarcoplasm
Ca binds to troponin which causes tropomyosin to expose myosin binding sites on actin
51
type 1 fibers slow twitch
resistant to fatigue, slower ATPase, less developed Sr
- all the less
52
type 2 fast twitch glycolytic
fewer mito
faster atp generation
faster ATP
higher PCr
more developed SR
power athletes
53
atp is used for
myosin energizing
Na-K pumps
Ca pumps in SR and cell membrane
54
stored atp is high at ___ and low during ___
rest and high intensity work
55
Atp- PCr
very fast
no O2
substrate level synthesis of atp
uses creatine
most active during high intensity
56
substrate for gluconeogenesis
glycerol
AA
pyruvate or lactate
57
glycolysis reducing equivalents
NADH
ETC
58
PDH - linker between glycolysis and krebs
converts pyruvate to Acetylcoa
59
krebs produced REs to ETC
NADH
FADH2
60
OIL RIG
oxidation is losing
reduction is gaining
61
AMP increases
atp is decrease
during exercise
62
NAD increases
during exercise
63
intensity of exercise doesnt affect
appearance ofcalcium
64
hormones influenced by intensity
NAD, NADH, FADH, AMP
65
CHO rda
130 g
66
protein rda
0.8 g/kg bw
67
hypocalcemia
low calcium in the blood causes parathyroid to stimulate the parathyroid hormone which rips calcium from the blood and activates kidneys to use vitamin D
68
oxalates bind to
calcium and decrease its bioavailablity
69
phytates
bind to Fe
70
divalent cations
Fe, Mg, Ca, Cu, Zn
71
animal iron gets absorbed into
mucosa cells
72
plant iron gets absorbed
needs to be converted first before absorbed
73
fiber rda
14 grams per 1,000 kcals
74
sodium rda
1,500-2,300
75
endurance training overload increases
mitochondria
hemoglobin
red blood cells
76
loading stimulates
mTOR
77
unload inhibits
mTOR
78
training to increase aerobic capacity you need to
increase mitochondria
79
training to increase anaerobic capacity
increase PCr and glycolysis and increase mito
80
increase in muscle = more
transcription and translation
81
an athlete becomes trained when
1. training stress is triggered (loading, or increases in NAD, AMP , CA
2, pathways stimulate transcription and translation
3. increase proteins
82
stress increase pathways
mTOR
SIRT 1
AMPK
PGC-1a
83
using atp means
creating more ADP and AMP
84
factors that trigger cascade
1. stretch and tension
2. Ca ions
3. amp/atp
NAD/NADH
ROS
85
enzymes
mTOR, SIRT 1, AMPK
86
transcription factors
PGC-1a
87
whenever we see PGC 1a stimulated we will see mitochondrial biogenesis and angiogenesis
mitochondrial biogenesis and angiogenesis
88
high intensity exercise increases
NAD
89
high intensity and endurance training increases
metabolic flexibility
90
metabolic flexibility
better using fat as fuel
91
factors that slow GE
if its solid
fats
fiber
high intensity
92
training adaption for GE
increase SIRT 1 and GLUT 5 - they transport monosaccharide into the blood
93
phases of nutrient timing
prep phase
energy phase
post exercise
growth phase
94
low glycogen promotes
fat and protein to be used as fuel
95
training low stimulates
AMPK
96
catacholamines reduce
insulin
97
eatinf 4 hours before PA so that
insulin is down before exercise
98
to increase protein synthesis even more
increase protein, EAA, leucine post exericise
99
how long does meal effect last for
3-6 hours
100
growth phase focuses on
protein, healthy fats, vegetables and fruits
101
bedtime snack
protein and CHO
28 Pro
15 CHO
102
3 Ts of nutrition
timing - when protein should be eaten
total protein
typ - quality EAA, leucine
103
nutrient are used for
maintenance
repair
growth
energy
104
what denatures proteins
HCL
105
macronutrients cant absorb
fiber, starch, triglycerides, polypeptides
106
use protein as energy in
high intensity conditions or when fasting
107
used fat as energy in
low to moderate exercise
108
CHO are stored as
glycogen in liver or skeletal muscle
109
fats stored as
adipocytes and triglycerides
110
TEE
amount of calories burned in a day
111
TEPA
calories burned through EAT and NEAT
112
TEF
calories burned to digest, absorb, use or store food
113
TEF of Protein
25% calories absorbed goes to digesting absorbing using or storing food
114
TEF for CHO
10%
115
TEF fat
5%
116
lactose intolerance
missing lactase enzyme to break lactose down
- microbiota use lactate as food which produces a lot of gas
117
lactose intolerance affects performance by
low calcium levels
-affects bone health
118
gluten intolerance
reaction to gluten and gliadin
119
celiacs disease
autoimmune disease - autoimmune attacks itself
120
leaky gut because of
zonulin - bacteria leaks behind mucosa cells
121
stages of mucosa degradation
1. leaky gut caused by zonulin
2. gluten leaks behind muscosa cells
3. immune system sees gluten as none self and attacks it
4. autoimmune reaction
5. degrade villi and mucosa cells from within the villi
122
triggers of zonulin release
gluten/gliadin
bacteria
123
impact of flattening of villi
decreased nutrient absorption
more susceptible to deficiency problems
have a hard time getting glucose
124
microbiota produces
B and K vitamins
SCFA
thick mucous layer
125
SCFA
propionate
acetate
butyrate
126
microbiota uses
soluble fiber and resistant starch
127
ester bonds
bonds between fatty acids and glycerol
128
digestive lipases for fats
mouth - lingual lipase
stomach - gastric lipase
smooth intestine - pancreatic lipase
129
adipocyte lipase
ATGL
HSL
MGL
130
what goes inside a chylomicron
triglycerides, cholestrol, ADEK
131
what do lipoproteins do
transport fat soluble nutrients to tissues
132
where are LPL located
on vessel walls
133
where is VLDL made and what is it made from
in the liver from chylomicron remnants
134
LDL
smaller version of VLDL because it has less fat
135
HDL
good cholesterol made in blood
136
FATP
cell surface transporters
fatty acid transporter
137
FABP
chaperone inside muscle cell to mitochondria
- in sarcoplasm
138
CPT
transport fatty acids into the mitochondria
-mitochondrial membrane transport
139
cholesterol makes
hormones - estrogen and testosterone
vitamin D
Bile
cell membranes
140
anabolism of membranes
convert FFA into phospholipids
141
glucagon, epi/nor epi and growth hormones are
catabolic hormones
142
catabolic hormones increase
lipolysis which create more FFA in the blood
143
sources of energy during exercise
lipoproteins - not a major source
plasma FFA - major source - coming from adipose tissues
IMTGs - major source
144
fatty acids are located in the
blood
145
albumin
fatty acid chaperone in the blood
146
fat as fuel MTTATO
Mobilization
Transport glycerol to liver
Transport FATP and FATB
Activiation - ACS
Transport - CPT into mitochondria
Oxidation
147
fat max
point of exercise intensity at which you burn the most fat in absolute amounts
148
ketosis
metabolic state characterized by elevated ketone levels in blood or urine
149
ketogenesis
biochemical process through which ketones are made via catabolism of fatty acids and ketogenic amino acids
150
ketoacidosis
excessive production of ketones leading to acidity of blood ECF and ICF
151
complex CHO
starches - amylose, amylopectin
fiber - soluble and insoluble
152
amylose is what type of starch
resistant starch
153
soluble fiber is metabolized into
SCFA and those are absorbed into fats (kcals)
154
Glut4
transport glucose in and out of cell
155
SGLT
glut transporter (transports sodium and glucose at the same time)
156
Glut 5
fructose absorption
157
liver converts fructose and galactose to
glucose
158
hypoglycemia
low blood glucose
-need glucagon
159
pancreas releases glucagon in response to
low blood sugar
160
glycogenolysis
make new glucose from glycerol, amino acids and lactate/pyruvate
161
glucagon stimulates
glycogenolysis
lipolysis
gluconeogenesis
162
muscle glycogen amount
400 grams
163
liver glycogen amount
100 grams
164
blood glucose regulation: hyperglyemia
insulin is released
insulin opens doors to cells and stimulates glycogenesis
Glut 4 goes to the cell surface because of insulin
synthase makes glycogen
165
blood glucose regulation
glucagon is released
stimulates liver glycogenolysis
stimulates glycogen phosphorylase
166
glycogen synthase is stimulated at
rest after a meal - not during exercise
167
glycogen synthase is stimulated by
insulin
168
glycogen synthase is inhibited by
epi and nore epi
169
stimulation of muscle glycogenolysis: stimulation of phosphorylase
hormones: glucagon and epi
SR: calcium apperance
ATPase: converting ATP into ADP or AMP
170
substrates for gluconeogenesis
glycerol
amino acids
lactate/ pyruvate
171
insulin-dependent glucose transport
need insulin
GLUT 4 translocation because of hyperglycemia and hyperinsulinemia
172
insulin-independent glucose transport
GLUT 4 translocation because of
muscle contraction (CA appearance)
173
cori cycle
lactate goes to the liver and its converted back to pyruvate and then it is converted to glucose
174
glycogens role in fatigue
poor CA pumps performance
poor NA-K pump performance
poor delivery of ATP to sarcomere
increase PI levels
175
private tim hall
phenyalanine
isoleucine
valine
tryptophan
threonine
methionine
histone
leucine
lysine
176
protein supplements look for
total protein, EAA, and leucine
177
pdcaas
score between 0-1
animal protein closer to 1
plant protein closer to 0
cows milk and whey is 1
178
leucine trigger grams
2.5-3.0 g per meal
179
deficiencies of a vegan diet
protein
B12
vitamin D
omega 3
iron
creatine
180
functions of proteins
1. reservoir for amino acids
2. hormones
3. neurtrotransmitters
4. transports
5. triggers for signaling cascade
6. non protein nitrogen molecules
7. immunity
8. enzymes
9, movement
10. energy
181
mitochondrial biogenesis
etc, krebs, beta ox
-endurance
182
sarcoplasmic energetics
PCr and Ck
glycolytic enzymes
strength and power sports
183
protein can become a substrate in glycolysis
1. training during fasting or starving
2. proteolysis
3. amino acid pool
4. transport to liver
5. gluconeogenesis
6. glucose back to working muscles
184
glucose alanine cycle
stimulated during energy need
high intensity exercise
prolonged exericise
fasting
increase glucagon and cortisol
185
alanine is transport of ____
NH2
alanine ends up in the liver where it is de-aminated and NH2 is converted to urea
-when you de-aminate alanine you get pyruvate
186
