out of protein fat and carbohydrate what is the order of highest energy per gram
fat (0.4 Kcal) protein (5.65 Kcal), carb (4.2Kcal) however we only get around 4Kcal as we struggle to break down nitrogen.
What is BMR & is it accurate
Basel Metabolic Rate
How do we measure BMR
monitor breathe and body temperature during exercise and rest
What is the weir formula
(3.9(Vo2) + 1.1 (Vco2) )* 1.44 -2.17UN
How do we take account of how much energy is taken in
food diary, however unreliable as people lie
What is the eqution for breaking down ATP
ATP + H20 = ADP + pi + H
Our bofy typically only holds 80-100g of ATP however we use much more than this every day thereore
we must rephosphorylate ATP from ADP using energy
What is the relationship between Lactate formation and exercise intensity
Light - ATP demand is low so removal of pyruvate can keep up with production. Moderate intensity - Latate diffuses into muscles howver can be removed. Heavier exercise - Lactate concentration can remain high uncomfortable but tolerable. High intensity- Lactate level so high that it is no longer tolerable to long periods, muscle function reduces
What is the cori cycle
Removes lactate from the muscle and converts it back into glucose
With reference to type 1, 11a & 11x muscle fibres describe how they differ in terms of speed, glycolysis, energy store used & metabolism
Type 1: slow, low, fat, Aerobic
Type 11a, Moderately fast, high, Glycogen, Long anaerobic
Type 11x: fast, high, glycogen, short anaerobic
Can we change what type of muscle fibres we have
between type 11 a & x = yes
Between type 2 & type 1 very difficult
Muscle ATP stores are depleted extremely quickly, so ATP must be re-synthesised to sustain muscle contraction what substance stored in the muscle help this to occur quickly
phosphocreatine PCr
What are the energy stores typically used in a 100m race
at the start PCr, then anaerobic
Why do marathon runners not run out of muscle glycogen after 90 minutes
they are much more efficient at converting carbs & fat stores into glycogen for energy which comes from training and physiological adaptions
What are the two main components of fat
fatty acid and glycerol
What are the two main structures which make up protein how does it differ from carbs and fats
Amino acid group, Carboxyl group & r chain which determines the characteristic of the protein. Differs as it contains nitrogen which cannot be digested by the body
What is the difference between non - essential and essential amino acids
essential - must be consumed in food, non -essential can be synthesised in the body
What happens to amino acids when they are ingested
some pass straight through and are expelled in faeces digested amino acids go into the free amino acid pool
How are non - essential amino acids formed & where
formed in the liver, in a process called Transamination through being combined with keto acid to form non - essential amino acid
Describe the process of Deamination and where it occurs
occurs in the liver. An Amine group is removed from an amino acid forming ammonia (passed in urine) and Keto acid (used in krebs cycle)
How do we estimate how much nitrogen do we take on board
protein intake * 0.16
Which systems are best for improving power and speed
phosphotaine systems
What do we need to take in to aid with recovery and why
carbohydrate as our muscle glycogen stores have been used up
How much protein do endurance athletes and strength athletes need to consume a day
endurance, ~1.2 - 1.4 g/kg/day
strength, ~1.4 -1.7 g/kg/day
