Week 1

Question 1

What are the 5 aspects of exercise physiology

Answer 1

Physiology, homeostasis/steady-state, acute exercise, chronic exercise, exercise testing

Question 2

Carbs role in the body

Answer 2

Energy source during intense exercise
Protein sparer
Fuel for the CNS
Metabolic primer

Question 3

CHO intake (carbs)

Answer 3

Sedentary 70kg person- 300g or 40-50% of total cals
Physical active- 400-600g or 60%
Athlete- 70% or 8-10kg of body mass

Question 4

What results from a low CHO diet

Answer 4

Rapidly compromises glycogen reserves for vigorous physical activity and intense training

Question 5

Where and what does glycogen store

Answer 5

Carbs in the muscle and liver

Question 6

Carbs in kcals stored as carbs

Answer 6

2000 kcals

Question 7

Muscle stores about ____ of glycogen

Answer 7

400g

Question 8

Liver stores___ glycogen

Answer 8

100g

Question 9

What’s the upper limit of glycogen storage

Answer 9

15 g/kg BW

Question 10

What does glycogen stores do during exercise

Answer 10

Provide major carbs supply for active muscles

Question 11

GI

Answer 11

Serves relative qualitative indicator to raise blood glucose levels

Question 12

Lipid’s role

Answer 12

-Energy source and reserve
-Protect vital organs
-Thermal insulation
-Vitamin carrier and hunger suppressor

Question 13

Lipid intake

Answer 13

20-35% of daily kcal
More or equal of total lipids should be unsaturated fatty acids

Question 14

Recommended % of saturated and trans fats

Answer 14

Saturated- <7%
Trans- <1%

Question 15

Factors influencing fat consumption

Answer 15

Personal taste
Money spent on food
Geographical influences
Availability of lipid-rich foods

Question 16

Why does triacylglycerol synthesis increase after a meal

Answer 16

-food absorption increases blood levels of fatty acids and glucose
-relatively high levels of circulating insulin facilitate triacylglycerol synthesis

Question 17

Four conditions in which lipolysis occurs

Answer 17

-low-to-moderate-intensity physical activity
-prolonged exercise that depletes glycogen reserves
-low-calorie dieting or fasting
-cold stress

Question 18

Phospholipids

Answer 18

Neutral fat joined with phosphorus

Question 19

Glucolipids

Answer 19

Neutral fat joined with glucose

Question 20

Lipoproteins

Answer 20

Formed in liver from union of protein with triacylglycerols, phospholipids, or cholesterol; constitute main form for lipid transport in blood

Question 21

4 types of lipoproteins based on density

Answer 21

-chylomicrons
-high-density (HDL)
-low-density (LDL)
-very-low density (VLDL)

Question 22

3 major sources of body protein

Answer 22

-muscle
-blood plasma
-visceral (abdominal) tissue

Question 23

True or False: exercise decreases protein breakdown

Answer 23

False: most exercise intensities will moderately increase protein breakdown

Question 24

Roles of Vitamins

Answer 24

-control tissue synthesis
-protect integrity of the cells plasma membrane
-act as anti-oxidants

Question 25

What are the 2 mineral classifications

Answer 25

-seven major- >100mg/d -fourteen trace- <100mg/d

Question 26

Roels of minerals

Answer 26

Serve as constituents of enzymes, hormones, and vitamins

Question 27

Calcium

Answer 27

Body’s most abundant mineral Combines with phosphorus to form bones and teeth

Question 28

Functions of calcium

Answer 28

Muscle contraction Blood clotting Nerve impulse transmission Activation of select enzymes Synthesizes calcitriol Transports fluids across cell membranes

Question 29

Osteoporosis

Answer 29

-Porous bones due to mineral deficiency -result of prolonged negative calcium balance -bones lose calcium content and density and become porous and brittle -ages 19-50- 1000mg/d -regular PA slows skeletal aging (weight bearing)

Question 30

Exercise benefits to bone health

Answer 30

-benefits on bone mass accretion are greatest during childhood and adolescence -mechanical loading in reg. Exercise slows bone aging -short, intense loading 3-5 times a week provide potent stimulus to maintain and increase bone mass -high impact and strain induce greatest increases in bone mass

Question 31

6 principles to promote bone health

Answer 31

-Specificity -overload -initial values -diminishing returns -more is not necessarily better -reversibility

Question 32

Female athlete Triad

Answer 32

-Amenorrhea -disordered eating -osteoporosis

Question 33

Functions of Iron

Answer 33

-increases bloods oxygen-carrying capacity by binding with hemoglobin -serves as a structural component of myoglobin -facilitates cellular energy transfer -replenishes iron stores (bone marrow, duodenum, liver, spleen, skeletal muscle) -transferin- transports iron from ingested food and damaged red blood cells to tissues in need

Question 34

Exercise-induced Anemia

Answer 34

-strenuous training may create added demand for iron that exceeds its intake, resulting in an “iron drain” and reduced physical performance, -several days of training increase plasma volume by 20% while RBC volume remains unchanged and hemoglobin concentration decreases in the expanding plasma volume. -despite increasing his hemoglobin dilution, exercise training improves aerobic capacity and exercise performance.