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Nutrition and Performance Indicators Flashcards

1
Q

Macronutrients

A
  • Carbs
  • Fats
  • Proteins
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2
Q

Another name for macronutrients

A

Energy substrates

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3
Q

How macronutrients provide fuel for exercise?

A
  • Breakdown of these nutrients provides energy through chemical bonds
  • Make ATP –> energy
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4
Q

Energy comes from what macronutrients during rest?

A

50/50 carbs and fats

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5
Q

Energy comes from what macronutrients during short exercise?

A

Mostly carbs

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6
Q

Energy comes from what macronutrients during long exercise?

A
  • Carbohydrates and fats

- Fats when it’s low intensity and longer

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7
Q

Energy content of carbs

A
  • 4.1 kcal/g

- ~2500 kcal in the body

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8
Q

Carbs are the primary substrate for what parts of the body?

A
  • Exercising muscles

- Brain

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9
Q

What is extra glucose stored as and where?

A
  • Glycogen

- Liber

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10
Q

Glycogenolysis

A

Breakdown of glycogen into glucose

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11
Q

How does the body replenish lost glycogen stores?

A

Foot consumption

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12
Q

Energy content of fat

A
  • 9.4 kcal/g

- ~70,000 kcal stored in the body

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13
Q

Type of exercise sustained by fat

A

Prolonged, less intense exercise

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14
Q

ATP yield and speed of ATP production for fat

A

High net yield, slow production

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15
Q

What is fat broken down into and what part is used to make ATP?

A
  • Glycerol and fatty acids

- Fatty acids are used to make ATP

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16
Q

Energy content of protein

A
  • 4.1 kcal/g

- Substrate used during starvation

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17
Q

What must occur in order for protein to be used for energy?

A
  • Must be converted into glucose

- Gluconeogenesis

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18
Q

Purpose of converting protein into free fatty acid

A
  • Energy storage

- Cellular energy substrate

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19
Q

How much of the total energy needed during prolonged exercise can protein provide?

A

3-18%

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20
Q

What does energy provided by protein produce, and what is the consequence of this substance?

A
  • Release of nitrogen

- Rapid onset of fatigue

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21
Q

How is the rate of energy production controlled?

A
  • Substrate availability

- Enzyme availability

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22
Q

Mass action effect and substrate availability

A

More substrate available = higher pathway activity

23
Q

How do enzymes contribute to the rate of energy production

A

Greater enzyme availability results in greater rate of catabolic activity by lowering activation energy

24
Q

Definitions of fatigue

A
  • Decrements in muscle performance w/ continued effort, accompanied by tiredness
  • Inability to maintain required power output at a given intensity
25
How is fatigue reversed?
With rest
26
Factors that impact fatigue
- Type/intensity of exercise - Muscle fiber type - Training status - Diet
27
Four major causes of fatigue (possibly synergistic)
- Inadequate energy delivery/metabolism - Accumulation of metabolic by-products - Failure of muscle contractile mechanism - Altered neural control of muscle
28
PCr and fatigue
PCr depletion coincides w/ fatigue, PCr depletes more quickly than total ATP
29
What can help slow PCr depletion?
Pacing during exercise
30
What supplement is used to reduce fatigue and speed up recovery between exercises?
Creatine monohydrate supplementation
31
How is glycogen depletion correlated with fatigue?
Related to total glycogen depletion, NOT rate of depletion
32
What causes glycogen to deplete more quickly?
High intensity exercise
33
Does glycogen deplete more quickly in the beginning or later stages of exercise?
Beginning (first few minutes)
34
Which muscle groups will fatigue first?
The ones that are primary movers b/c they are recruited earliest and longest
35
What order do muscle fiber types get recruited?
- Type I (light/moderate intensity) - Type IIa (moderate/high intensity) - Type IIx (maximal intensity)
36
Is muscle glycogen sufficient for prolonged exercise?
No, the glycogen in the liver has to convert to blood glucose
37
Fatigue and glycogen equation
Muscle glycogen depletion + hypoglycemia = fatigue
38
How is the Krebs cycle affected by glycogen depletion?
Glycolysis supplies products feeding into the Krebs cycle, so when glycogen is depleted Krebs cycle and ETC are inhibited
39
What substrate increases metabolism when glycogen is depleted?
FFA metabolism
40
What problem does FFA metabolism present at a given exercise intensity
FFA oxidation is slow, making that intensity too difficult to support with ATP production
41
Metabolic By-Products that can cause fatigue
- Inorganic phosphate - Heat - Lactic Acid
42
How does inorganic phosphate cause fatigue?
- From PCr-ATP | - Excess P(i) impairs contractile fibrils and Ca++
43
How does heat cause fatigue?
Glycogen is used at a higher rate in heat compared to cold
44
How does formation of lactic acid cause fatigue?
- Lactic acid --> lactate + H(+) - Lactate can take part in producing more ATP - H(+) changes pH (acidosis)
45
What does heat do to muscle function
May impair muscle function
46
What happens if muscle pH drops to <6.9?
- Inhibits glycolytic enzymes and ATP synthesis
47
What happens if muscle pH drops to 6.4?
Glycogen breakdown is further prevented
48
About how much time does it take for muscle pH to return to normal after sprinting?
35 minutes of complete rest to return to a pH = 7.1
49
What may cause fatigue at the neuromuscular junction?
- Decreased ACh synthesis - Decreased ACh breakdown - Increase in muscle fiber stimulus threshold - Altered muscle resting membrane potential
50
How does decreased ACh synthesis contribute to fatigue?
Can't create an action potential
51
How does decreased ACh breakdown contribute to fatigue?
- [ACh] stays high, so the muscle is unable to relax | - Can't make a smooth contraction
52
How does an increase in muscle fiber stimulus or altered muscle resting membrane potential contribute to fatigue?
Interferes with muscle's ability to have a smooth contraction
53
What role does the CNS play in fatigue?
Fiber recruitment has an element of conscious control
54
What aspects are affected by decreased conscious control from the CNS?
- Stress due to exhaustion - Unwillingness (conscious or unconscious) to endure more pain - Fatigue may seem like an indication for possible injury

South College Health Promotion (8 decks)

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