Quiz 1
VO2 max changes according to ...
gender, age, training
Estimating EE - Consider Physical activity
• Activities of daily living • Sport and exercise activities • Can be influenced most readily and to the largest extent/most variable • Estimating diary energy expenditure through physical activity - self report physical activity logs
Anabolic
D. refers to tissue or molecule building
Fatigue
F. failure to maintain force production
Bioenergetics
G. conversion of food into useful forms of energy
Bomb calorimeter
measure temperature change when food is burned
Carbohydrates are oxidized in the Krebs cycle.
36 ATP produced in skeletal muscle via glucose
Carbohydrate foods contain approximately ____ kcal/g.
4 kcal/g
Stimulus to the muscle
1. ATP activates myosin 2. Myosin binds actin 3. Actin pulled to slide over myosin = force or contraction 4. Detachment/relaxation (ADP released) 5. Myosin reloads with ATP
Basic sports nutrition guidelines to support training, performance and health
1. Adequate energy intake: adjusted as needed, depending on type of activity and where on training cycle 2. Adequate carbohydrate intake: 3-12 g/kg/day 3. Adequate protein intake: 1.2-1.7 g/kg/day 4. Adequate fat intake: 20-35% of total kcal 5. Vitamin and mineral intake: emphasis on nutrient dense foods 6. Fluid intake: match with fluid losses 7. Food and fluid intake prior to exercise 8. Food and fluid intake during exercise 9. Food and fluid intake after exercise
Estimating RMR: Mifflin-St. Jeor Cunningham equation
1. Mifflin-St. Jeor is reasonably accurate to use with non-obese and obese healthy Caucasians (used clinically) 2. Cunningham equation better accounts for fat-free mass and may be more accurate to use with athletes
Lipolysis
A. breakdown of triglycerides
General long term sports nutrition goals (5)
Adequate energy intake to meet the energy demands of training Adequate replenishment of muscles and liver glycogen with dietary carbohydrate Adequate protein intake for growth and repair of tissue, particularly muscle Adequate overall diet (proteins, antioxidant vitamins) to maintain a healthy immune system Adequate hydration for proper thermoregulation
VO2 max
B. maximal oxygen consumption
BCAA - leucine, isoleucine, valine - Suggested benefits - Evidence
BCAA - leucine, isoleucine, valine - Suggested benefits o Stimulation of protein synthesis o Prevention of muscle breakdown o Able to used for energy in muscle - Evidence o Safe o Mixed - performance o Promising - delayed muscle catabolism; recovery form muscular injury
Nutrition recommendations
Balancing calories to manage weight Foods and food components to reduce Foods and nutrient to increase Building healthy eating patterns
Food pyramid for athletes: bottom to top
Beverages Vegetables and fruit Whole grains products and legumes Milk and diary products, meat, fish and eggs Oils, fats, and nuts Sweet and salty snacks
Catabolic
C. refers to tissue or molecule breakdown
Chemical work: Electrical work: Mechanical work: Transportation work:
Chemical work: cellular reactions Electrical work: neuromuscular communication Mechanical work: muscular movement Transportation work: import and export of nutrients and oxygen
Specific short term sports nutrition goals (4)
Consumption of food and beverages to delay fatigue during training and competition Consumption of fluid to minimize dehydration and hypo-hydration during exercise Application of specific dietary strategies known to be beneficial for performance, such as pre-competition meal, caffeine intake or carbohydrate loading Intake of nutrients that support recovery
Creatine - Suggested benefits - Evidence
Creatine - Suggested benefits o Increased muscle (CrP) o Allows for more high-intensity work o Enhanced training effects - Evidence o Safe o Useful in strength and power sports
Characteristics of the 3 major energy systems to replenish ATP
Creatine phosphate: Very fast, very short duration, very small amount Anaerobic glycolysis: Fast, short duration, small amount Oxidative phosphorylation: Very slow, very long duration, large amount
What influences RER?
Diet- high fat or high carbohydrate diets Duration of exercise - glycogen losses Training - improves fat metabolism
Ergogenic
E. work producing or enhancing
For questions 34-37, arrange the 4 energy systems named in order from the least to the greatest based on endurance capacity: Creatine phosphate a. A - least b. B - low c. C - great d. D - greatest
a. A - least
Influences on RMR: Subtle or temporary influence, under voluntary control
Exercise, environmental temperature, ascending to high attitude, caffeine
Fats are metabolized aerobically by the oxidation of fatty acids.
Fats can be mobilized from storage and taken up by tissues To enter the Krebs cycle, fatty acids must go through beta-oxidation 2-carbon segments are removed and converted to acetyl CoA Large amount of ATP produced (e.g., 129 ATP for the fatty acid palmitate) Primary advantage of using fat: large amount of ATP produced, virtually unlimited substrate Primary disadvantage: slow ATP production, need for oxygen, main system at rest and in low to moderate level and/or endurance exercise
Influences on RMR: influence not under voluntary control
Gender, genetics, age, body size (height), thyroid hormones
Transamination
H. removal and transfer of a nitrogen group to another compound
General training goals
Improve performance Improve specific components of fitness Avoid injury and overtraining Peak for an event Proper training is required to support and attain these goals
Increasing exercise intensity
Increasing % CHO Decreasing % fat Increasing RER Increased oxygen consumption
Proteins are metabolized aerobically by oxidation of amino acids.
Least desirable energy source Amino acids enter oxidative phosphorylation at different points Pyruvate, acetyl CoA, or other Krebs cycle compounds Minor energy source compared to carbohydrates or fats If glycogen depleted, may be 5-10% of total energy production
Dietary supplements
Many products fall under the umbrella known as dietary supplements: vitamins, amino acids, botanicals, herbals and others
Indirect calorimetry
Measures relationship between oxygen consumption, carbon dioxide production, and energy expenditure (Resting energy expenditure as well)
Direct calorimetry
Measures temperature change by measuring heat associated with energy expenditure (like the bomb calorimeter)
Characteristics of oxidative phosphorylation
Occurs in mitochondria Slow but virtually limitless duration Fatigue associated with substrate depletion (e.g., glycogen depletion) Predominant energy system for endurance exercise Primary advantage: large amount of ATP produced, long duration Primary disadvantage: slow ATP production, need for oxygen
Nutrient Timing: Pre-event - During event - Post-event -
Pre-event - top off glycogen stores During event - depending on how long the event is - long term: electrolytes, carbohydrates and fluids - short term but continuous events: extreme energy exertion need to get glycogen stores back up and maintain blood glucose levels Post-event - recover depending on where you are, need to optimize recovery, need to have adequate protein, hydration and carbohydrates, need to full adaptation for performance
Creatine phosphate energy system: Advantages Disadvantages
Primary advantage: speed - very rapid re-phosphorylation of ATP Primary disadvantage: • Stored in limited quantities in muscle • Depleted rapidly - depletion of substrate • Short term duration
Anaerobic glycolysis = pyruvate to lactic acid Advantage Disadvantage Function:
Primary advantage: speed, substrate (carbohydrate) availability useful by-product (lactate) • Relatively fast ATP production • Uses abundant fuel = glucose • Use of lactate by other tissue Primary disadvantage: fatigue associated with a decline in pH • Relatively short duration as energy source Function: it supplies more ATP than CrP but less than oxidative systems
Basic training principles (6)
Progressive overload - promotes adaptation Individuality - individuals may respond and adapt slightly differently, even when exposed to the same training stimulus Specificity - type of physiological responses and eventual adaptation will be specific to the type of stimulus and stress imposed on the body Hard/easy - hard physical effects are followed by training sessions with less physical stress to allow for the rest necessary for optimal adaptation Periodization - macrocycle (a year or more), mesocycle (weeks or months), microcycle (weekly) Dis-use - stop using all the different activities and adaptation, muscle ill atrophy, you need to build muscles back up with you're injury
RER estimates percentage of energy derived from ___.
RER estimates percentage of energy derived from carbohydrates and fats
Oxidative phosphorylation
Source of energy - fat molecules, fatty acids, amino acids Requires oxygen ("aerobic metabolism") Can use carbohydrates, fats, and proteins as substrates 2 Pyruvate to 2 acetyl CoA
Influences on RMR: substantial influence, under some voluntary control
Starvation (self-restricted food intake), amount of fat-free tissue
Anaerobic exercise - without oxygen
Uses energy systems not dependent on oxygen Rate of energy production is much greater Weight lifter
Aerobic exercise - with oxygen
Uses oxidative dependent energy systems (oxidative phosphorylation) Endurance activities
How many chemical steps are required for the rephosphorylation of ATP by creatine phosphate? a. 1 b. 3 c. 18 d. 124
a. 1
For questions 30-33, arrange the 4 energy systems named in order from the least to the greatest based on total capacity for ATP production: Creatine phosphate a. A - least b. B - low c. C - great d. D - greatest
a. A - least
Re-synthesis of ATP
a. ADP is rephosphorylated to form ATP b. ADP + Pi + energy = ATP (endergonic) c. Three energy systems to replenish ATP 1. Creatine phosphate 2. Anaerobic glycolysis 3. Oxidative phosphorylation
Under anaerobic conditions, which of the following can be used to form ATP? a. Carbohydrates b. Proteins c. Fats d. a and c
a. Carbohydrates
Which of the following is a type of chemical reaction that results in energy being absorbed or stored? a. Endergonic b. Exergonic c. Enderthermic d. Excitation
a. Endergonic
Resting metabolic rate (RMR)
a. Estimated of BMR b. Measured under less strict conditions c. ~70% of TEE is attributed to RMR
Age a. Influence not under voluntary control b. Substantial influence, under some voluntary control c. Subtle or temporary influence, under some voluntary control
a. Influence not under voluntary control
Gender a. Influence not under voluntary control b. Substantial influence, under some voluntary control c. Subtle or temporary influence, under some voluntary control
a. Influence not under voluntary control
Why is pyruvate considered a "key glycolytic compound"? a. It can be metabolized either anaerobically or aerobically. b. It has the simplest chemical structure of all the substrates used for energy. c. It is the entry point for aerobic metabolism of all carbohydrates, proteins, and fats. d. It is more stable than acetyl CoA.
a. It can be metabolized either anaerobically or aerobically.
Basal metallic rate (BMR)
a. Minimal amount of energy needed to sustain life b. Measured under defined laboratory condition c. Used for research
ATP is an example of: a. chemical energy. b. electrical energy. c. mechanical energy. d. thermal energy.
a. chemical energy.
In the energy balance equation, the only component of "energy in" is: a. food. b. thermic effect of food. c. basal metabolism. d. physical activity.
a. food.
The elevated oxygen consumption during recovery from an exercise bout is called EPOC or: a. oxygen debt. b. oxygen deficit. c. anaerobic threshold. d. fat burning zone.
a. oxygen debt.
Estimate resting metabolic rate in a 165-lb (75-kg) male using the simplest formula discussed in the text. a. 1,620 kcal b. 1,800 kcal c. 2,275 kcal d. 3,650 kcal
b. 1,800 kcal
If creatine phosphate is nearly depleted in skeletal muscle by high-intensity exercise, approximately how long does it take to restore creatine phosphate levels? a. 1-2 seconds b. 1-2 minutes c. 1-2 hours d. 1-2 days
b. 1-2 minutes
Even under severe conditions during exercise, protein metabolism makes up at most approximately _____% of total energy expenditure. a. 1 b. 10 c. 25 d. 30
b. 10
Those who respond to creatine supplementation could expect that muscle creatine phosphate concentrations would increase by approximately ____%. a. 5 b. 20 c. 37 d. 50
b. 20
The average VO2 max for young adults is approximately _____ ml/kg/min: a. 25-30 for both females and males b. 35-40 for females and 40-45 for males c. 45-50 for females and 55-60 for males d. > 50 but < 80 for both females and males
b. 35-40 for females and 40-45 for males
What is creatine phosphate (CrP)? a. An amino acid b. A nitrogen-containing compound made from amino acids c. A phosphate-containing protein d. A byproduct of the breakdown of creatinine
b. A nitrogen-containing compound made from amino acids
For questions 30-33, arrange the 4 energy systems named in order from the least to the greatest based on total capacity for ATP production: Anaerobic glycolysis a. A - least b. B - low c. C - great d. D - greatest
b. B - low
For questions 34-37, arrange the 4 energy systems named in order from the least to the greatest based on endurance capacity: Anaerobic glycolysis a. A - least b. B - low c. C - great d. D - greatest
b. B - low
Which of the following is a type of chemical reaction that results in energy being released? a. Endergonic b. Exergonic c. Enderthermic d. Excitation
b. Exergonic
Which of the following is the best definition of exercise? a. Bodily movement b. Planned, repetitive physical activity c. Movement that stresses the cardiovascular system d. Overload training
b. Planned, repetitive physical activity
Amount of fat-free tissue a. Influence not under voluntary control b. Substantial influence, under some voluntary control c. Subtle or temporary influence, under some voluntary control
b. Substantial influence, under some voluntary control
The best definition of energy is the: a. absence of physical or mental fatigue. b. ability to perform work. c. generation of tension by contracting muscle. d. thermic effect of movement.
b. ability to perform work.
The energy source preferred by exercising muscle for the process of anaerobic glycolysis is: a. glucose. b. glycogen. c. glycerol. d. creatine.
b. glycogen.
The primary function of the Krebs cycle is to: a. degrade glucose or glycogen to lactate and produce ATP. b. oxidize carbohydrates, fats, and proteins and ready them for ATP production. c. generate large amounts of ATP and related compounds. d. produce carbon dioxide and water for use in other energy-yielding systems.
b. oxidize carbohydrates, fats, and proteins and ready them for ATP production.
The smallest influence on "energy out" is: a. resting metabolism. b. thermic effect of food. c. physical activity. d. basal metabolic rate.
b. thermic effect of food.
The net (final) ATP production from anaerobic glycolysis is: a. 2 ATPs if beginning with glycogen. b. 3 ATPs if beginning with glucose. c. 3 ATPs if beginning with glycogen. d. 38 ATPs if beginning with glucose.
c. 3 ATPs if beginning with glycogen.
For questions 30-33, arrange the 4 energy systems named in order from the least to the greatest based on total capacity for ATP production: Oxidative phosphorylation (carbohydrate) a. A - least b. B - low c. C - great d. D - greatest
c. C - great
For questions 34-37, arrange the 4 energy systems named in order from the least to the greatest based on endurance capacity: Oxidative phosphorylation (carbohydrate) a. A - least b. B - low c. C - great d. D - greatest
c. C - great
Which of the following is a true statement about lactate? a. It is a waste product that "poisons" muscle and other tissues. b. It is produced by muscle only during high-intensity exercise. c. It is metabolized via aerobic metabolism. d. It is a metabolic waste product.
c. It is metabolized via aerobic metabolism.
Exercise a. Influence not under voluntary control b. Substantial influence, under some voluntary control c. Subtle or temporary influence, under some voluntary control
c. Subtle or temporary influence, under some voluntary control
How does the amount of ATP produced from the breakdown of one molecule of carbohydrate compare to that from the breakdown of one molecule of a fatty acid? a. The amount produced is about the same. b. The amount produced via carbohydrate is about 2 times as much. c. The amount produced via fat is about 3.5 times as much. d. The amount produced via fat is about 5 times as much.
c. The amount produced via fat is about 3.5 times as much.
The term macronutrients typically refer to: a. any nutrient that provides energy. b. the eight key nutrients needed for good health. c. carbohydrates, proteins, and fats. d. vitamins and minerals.
c. carbohydrates, proteins, and fats.
Anaerobic production of ATP can occur in the: a. mitochondria via glycolysis. b.mitochondria via oxidative phos phorylation. c. cytoplasm/sarcoplasm via glycolysis. d. sarcoplasmic reticulum via resoporification.
c. cytoplasm/sarcoplasm via glycolysis.
On a kcal/g basis, the caloric content of carbohydrate is approximately the same as that of: a. alcohol. b. fat. c. protein. d. a and c
c. protein.
Lactate
converted to pyruvate and metabolized aerobically In the liver, converted to glucose via the Cori cycle Lactate production and fate - sent out into the blood, form the blood the lactate is taken up by muscle (liver, kidneys, heart) converted and used as energy source in other tissue
What is the effect on muscle ATP and creatine phosphate (CrP) when an athlete performs very-high-intensity exercise for a very short period of time (e.g., 10 seconds)? a. ATP and CrP both decline rapidly and in concert with each other. b. Neither ATP nor CrP decline much because of the very short duration of exercise. c. CrP declines rapidly but there is virtually no decline in ATP. d. ATP declines then plateaus while CrP declines substantially.
d. ATP declines then plateaus while CrP declines substantially.
Which of the following is the best definition of sports nutrition? a. Ingestion, digestion, absorption, metabolism, and biochemistry of nutrients b. Energy needed to train and perform c. Science of eating and supplementation d. Application of nutritional and physiological principles that support training and performance
d. Application of nutritional and physiological principles that support training and performance
For questions 30-33, arrange the 4 energy systems named in order from the least to the greatest based on total capacity for ATP production: Oxidative phosphorylation (fat) a. A - least b. B - low c. C - great d. D - greatest
d. D - greatest
For questions 34-37, arrange the 4 energy systems named in order from the least to the greatest based on endurance capacity: Oxidative phosphorylation (fat) a. A - least b. B - low c. C - great d. D - greatest
d. D - greatest
Which nutrient is NOT metabolized by the body to produce energy? a. Carbohydrates b. Proteins c. Fats d. Vitamins
d. Vitamins
The greatest influence on maximal oxygen consumption is: a. age. b. genetics. c. gender. d. aerobic exercise training.
d. aerobic exercise training.
The most practical, effective, and healthful way to increase resting metabolic rate is to _________.
increase skeletal muscle mass
Dietary Reference Intakes (DRI)
is a standard used to assess and plan diets. Athletes need more water and electrolytes than recommended
The oxidative phosphorylation process takes place in the cell _________.
mitochondria
Energy from Protein: Proteolysis
o Breakdown of proteins into single amino acids (or small peptides) o Amino acid (Deamination or transamination slightly different reaction) keto acid o We don't burn nitrogen so we get rid of it (recycled or excreted)
ß-oxidation of fatty acids
o Fatty acids are transported to working cells needing energy (such as liver or muscle cells) o Fatty acids must be shuttled into mitochondria o Where they are sequentially broken down into two-carbon segments forming acetyl CoA o Fatty acid = many Acetyl CoA Triglyceride (Lipolysis) • Glycerol to Pyruvate to Acetyl CoA • Fatty acids to ß-oxidation to acetyl CoA • Many steps = 129 ATP rom 16C fatty acids • Fat as an energy - you can use it for a long time, and supply ATP molecules
In healthy individuals, the two factors that are known to decrease resting metabolic rate are age and _______.
starvation
Estimating Thermic Effect of Food (TEF)
• Energy required for the digestion and absorption of food • Estimated to be 10% of total caloric intake for the day • Proteins increase TEF more than carbohydrates • Effect of TEF on RMR is very small
ATP and Creatine Phosphate Use During Exercise
• Little ATP in existence • As we begin to sprint, ATP is depleted rapidly and levels out • CrP - as ATP is being depleted, CrP is depleting to because it is regenerating • 88% decrease - in order to rapidly regenerate ATP to keep same level of intensity
