FNH 474
Blood lactate starts to accumulate at a higher ________ which translates to an increased speed that can be maintained without lactate accumulation
% of VO2 max
(1) What exercise intensity (ml O2/kg/min) would a 60 kg woman have to exercise at to burn >800 kcal in 30 minutes? a) How many Litres of O2 would be consumed to expend 800 kcal in 30 minutes? b) What level of O2 consumption does this represent per minute? (convert litres to ml) c) And what level of O2 consumption does this represent per kg body weight? d) How does this compare to VO2 max values for women? (2) Do you believe the claim made that a "Hot Box Detox" session burns over 800 kcal in 30 min?
(1) a) 800 kcal/5 kcal/L O2 = 160 L b) 160000 ml (/30 min = 5333 ml/min c) 5333 ml/min/60 kg = 88.9 ml/kg/min d) Elite Athlete (very high VO2 max) (2) No - the values are so incredibly high they would likely pass out before they obtained the value
When is consuming carbohydrates after exercise important? Why is this?
(1) *8 hours*: If recovery period is 8 hours apart --> early post-exercise intake (~30 mins) helps *replete glycogen* for the next work out. This is because after a workout *muscle blood flow* and *muscle cell sensitivity to insulin* is greater (greater uptake for glycogen synthesis)
How many kcal are in adipose tissue vs muscles?
(1) *Adipose tissue:* 100,000 kcals (much more - huge abundant energy source) (2) *Muscles*: 2-3,000 kcals (much less) -kind of an endless source of energy
What is the difference between "Aerobic activity", "Moderate Intensity", "Vigorous Intensity?"
(1) *Aerobic activity*: Large muscles (quadriceps) move for a sustained period of time (marathon) (2) *Moderate intensity*: 3-5.9 times the intensity of rest (brisk walking) (3) *Vigorous Intensity*: 6+ times the intensity of rest
What are five (5) muscular adaptations that occur during aerobic training?
(1) *Capillaries* Increases: Supplies each muscle fibre with oxygen and nutrients (2) *Myoglobin* Increases: Carries more O2 to muscle tissues (3) *Mitochondria* Increases (in size and number): Generates more ATP (4) *Lactate threshold* Increases: Point at which lactate exponentially increases (so you're able to do more work before reaching this threshold where lactate exponentially builds) (5) *Fat*: Increased fat as energy source
What are the four (4) types of methods in which body heat is transferred? What is their relative roles as a thermoregulation function?
(1) *Conduction*: Heat transfer from one solid material to another through direct molecular contact (sitting on chilly (or hot) metal bleachers) - Minor (2) *Convection*: Heat transfer by movement of gas or liquid across a surface (e.g., wind or dumping water on yourself) - *Major daily thermoregulatory role* (3) *Radiation*: Heat loss (or gain) in form of infrared rays (electric heater) - Body can give off or receive radiant heat (heat given off in cold environment or taking in infrared in hot yoga *Major daily thermoregulatory role* (4) *Evaporation* (of sweat): Heat loss via phase change from liquid to gas - 1 kg water + HEAT --> 1 kg water vapour - does NOT contribute to cooling at rest but is the major form of heat loss during exercise (~80%). this leads to a loss of body water and electrolytes (mainly Sodium and Chloride)
What are the three (3) different body types and compositions?
(1) *Endomorph*: Skinny - i.e. long distance runners (2) *Mesomorph*: Middle - i.e. sprinters, gymnast, tennis players (3) *Ectomorph*: Large - ie. sumo wrestler, shot putters, footballers, wrestlers, weight lifters etc..
What are five (5) cardiovascular adaptations that occur during aerobic training?
(1) *Heart size:* Increased left ventricular mass (2) *Stroke volume:* Increases (3) *Cardiac output:* Increases (4) *Blood flow*: Increases (brings O2 to the muscle tissue) (5) *Heart rate:* Lower resting heart rate and sub maximal heart rate
In terms of strength/resistance training, what two (2) things is "strength improvement" due to?
(1) *Improved neural (nerve) control* (first ~8 wks): Synchronous recruitment of muscle fibres (2) *Muscle Hypertophy* (longer term): More myofibrils; actin and myosin filaments). Facilitated by testosterone, adequate protein, and eccentric contractions.
What are the four (4) principles of "Training"?
(1) *Individuality:* Not all athletes are created equally (genetics offers different muscle physiology, metabolism hormone regulation etc..) (2) *Specificity*: Training adaptations are highly specific to type of activity, training volume, and intensity. (3) *Reversibility:* "Use it or lose it" i.e. training improves strength and endurance and detraining reverses most gains (4) *Progressive overload:* Muscles must be loaded beyond normal loading for improvement (as strength increases, resistance/repetitions much increase to further increase strength)
What is the effect of water consumption on marching in the heat (no water, water ad lib, water told to drink)?
(1) *No water:* Higher core temperature to a great degree - highest BPM after 4 hours (2) *Water ad lib (when they chose)*: There core temperature went down after around 4 hours - middle BPM after 4 hours (3) *Water told to drink*: Lowest core temperature - Lowest BPM after 4 hours
What are the three (3) categories of Amino Acids?
(1) *Non-essential*: can be synthesized by the human body in sufficient amounts to meet needs (2) *Essential* cannot be synthesized by the human body in sufficient amounts to meet needs; therefore have to be taken in through the diet (3) *Conditionally essential*: synthesis can be limited under special pathophysiological conditions e.g. glutamine in severe catabolic conditions
What's the difference between the respiratory system and the cardiovascular system?
(1) *Respiratory System*: O2 to --> blood & CO2 --> lungs (2) *Cardiovascular System*: O2 --> tissues (the cardiac output is HR x SV)
What are the two (2) types of balance?
(1) *Static* balance: Maintain equilibrium while still (gymnastic handstand) (2) *Dynamic* balance: Maintain equilibrium while moving (dribbling a football at speed)
What are the eight (8) functions of protein?
(1) *Structure*: Hair, muscle, connective tissue (2) *Enzymes* (3) *Transport* (move substances in/out of cells) (4) *Abs*: Immune system (5) *Contracts muscle:* actin, myosin (6) *Hormones* (7) *Fluid Balance*: Helps maintain osmotic pressure (albumin) (8) *Energy source* via alanine & glutamine: Converted in the liver to glucose --> glycogen)
Assume a young woman weighs 60 kg, and that she has "good" aerobic fitness (VO2 max = 33.3 ml/kg/min). If she exercised at 80% VO2 max (intense exercise), about how many calories would she burn in 30 minutes?
(1) 80% VO2 max = 0.8 (2) 0.8 x 33.3 = 26.6 ml/kg/min (3) Energy expenditure: 60kg x 0.0266 (L/kg/min) x 30 mins x 5 kcal/L O2 = *240 kcals*
60 kg woman with 15% body fat runs a race and her estimated energy expenditure ~12-15,000 kcal. (1) How many kg of fat? (2) About how many kcal stored as fat? (3) If she ate nothing during the event (highly unlikely!!), about how much body fat (kg) would she lose?
(1) 9 kg of fat (2) 9 kg * 1000 g/kg * 9 g/kcal = 81,000 kcal (3) 1.3-1.7 kg (12,000 kcal/9 g/kcal/1000 g/kg = 1.33 kg) (15,000 kcal/9 g/kcal/1000 g/kg = 1.66 kg)
What are the three (3) systems involved in the oxidation of fat?
(1) B-oxidation of fat (FFA --> acetyl CoA) (2) Kreb's cycle (3) ETC (--> ATP) All three systems interact for all activities: a) No one system contributes 100%, but b) One system often dominates for a given task
(1) What is B-oxidation of fat? (2) How much "up-front" energy expenditure does it require? (3) What does the number steps depend on?
(1) FFAs --> acetyl-CoA (before Kreb's cycle) (2) 2 ATP (3) The number of carbons in the FFAs (16 carbon FFA --> 8 acetyl CoA --> 4 ATP)
Sweat losses can be considerable. If fluid is not replaced what three (3) physiological consequences occur?
(1) Heart rate increases (2) Core temperature increases (3) Ability to sweat decreases All of these factors leads to heat exhaustion and/or stroke
During strength training, does additional protein increase strength/body composition?
(1) LBM increase (0.7 kg over 12 weeks) b) Leg strength increase (no clear effect on other muscle groups)
What are six (6) things one should look for in sports drinks
(1) Non-caffeinated (2) Non-carbonated (3) Has sodium (4) 6-8% CHO (5) Multiple sources of CHO (glucose, fructose, sucros) (6) Flavourful
Exercise lasting >~2 minutes relies on oxygen to provide ATP. What could potentially limit oxygen availability?
(1) Oxygen delivery (I guess if you have a mask or something on...) (2) Altitude (affects oxygen carrying capacity in blood)
(1) Is additional protein needed to increase muscle mass during strength training? (2) Is additional protein needed to repair damaged muscle tissue in the long term? (3) Is additional protein needed to compensate for use of protein as a fuel during exercise? (4) Is additional protein needed to cover loss of nitrogenous substances in sweat?
(1) Yes (2) Yes (3) It depends on duration (most events lasting <4 no, but more than that there's a possibility) (4) No
What are four potential (4) advantages and (3) limitations of sports drinks?
*Advantages*: (1) Research based (in some cases) (i.e. we know the benefits of electrolytes so they put it in) (2) Portion Size: Packed for single use (3) Safe for consumption (4) Palatability (flavours) *Disadvantages*: (1) Cost (2) Availability (not always available) (3) Possibility for contamination (with banned substances) Also consider: Palatability, ease of eating while exercising, nutrition composition, are added substances helpful or just marketing strategies?
What are the current recommendations for athletes' protein intakes, and how these compare to the recommendations for a) non-athletes b) usual intakes of Canadians c) 3 additional recommendations in protein intake
*Athletes:* 1.2 to 2.0 g/kg/d *Non-athletes*: 0.8 g/kg/d (so 50-150% higher) *Canada current*: a) Men 19-30: 1.3 g/kg/d b) Women 19-30: 1.14 g/kg/d Additional recommendations are made from some sources: a) Equally spacing protein throughout the day b) Protein shortly after exercise c) Protein before bed
What is the proportion of ATP used for "cellular work" (muscle contraction) vs "metabolic heat" (which much be dissipated to maintain homeothermy)
*Cellular work*: <25% ATP *Metabolic heat*: >75% ATP
What are the VO2 max values for women in ml/kg/min (include fair, good and elite athletes)
*Fair*: 29-32.9 *Good*: 33-36.9 *Elite Athlete*: 60-75
What are triglycerides broken down into? What is this process called? What increases this process?
*Lipolysis:* Triglycerides --> 1 glycerol + 3 FFAs Exercise increases lipolysis but it takes time for FFA to accumulate in the bloodstream (fat oxidation is slower to "kick in" during exercise than glucose oxidation)
Describe how VO2 max is measured using the example: O2 inhalaton (i.e. subject breathes in) = 200 ml/L (20%) Ventilation = 100 L/min O2 exhalation (i.e. subject breathes out) = 170 ml/L 60kg subject (give actual formula)
*Maximal O2 consumption =* Δ [O2] (ml/L) x ventilation (L/min)) / body weight (200 ml/L - 170 ml/L) x 100 L/min = 3000 ml/min 3000 ml/min / 60 kg = 50 ml/kg/min
Over 3 months: 75 kg male wants to gain 4.5 kg muscle mass in 3 mo. Assume there's an "inefficiency" of dietary protein retention of 1.7. How much protein does he need to consume to meet his goal?
*Week*: 1.5 kg (1500 g)/month = 375 g/wk x 0.2 (muscle is 20% protein) = 75g /wk *Day*: 10.7 g/day (75 g/wk /7 d/wk) / 75 kg = 0.142 g/kg/day x 1.7 = 0.24 g/kg/d
Fluid balance is controlled to within _______ of body weight. This would equal ________g in a 70 kg adult
+/- 0.2% of body weight 140g
What is the minimum requirements for protein in adult males and females?
0.8 g/kg/day (IOM guidelines i.e. ADMR for protein: 10-35% energy) Note: FNH 474 was 1.6 g/kg/day
Assume a woman's oxygen consumption is measured and found to be 1000 ml/min (1 L/min). She walks for an hour. (1) How many calories does she use? (2) What is the 'caloric equivalent of oxygen' (energy expended per Litre of oxygen consumed)? Kcal/L
1 L/min x 5 kcal/L x 60 min = 300 kcal 5 kcal/L
What three (3) things could (in theory) increase protein requirements?
1. *Increasing lean body mass:* A small increment in daily protein intake supports meaningful gains in muscle mass a) *Growing teenagers* b) *Strength training* (mostly in untrained individuals because muscle math of most strength athletes will eventually stabilize and wouldn't increase indefinitely) 2. *Repair of muscle fibres* damaged during exercise (downhill running): Injury triggers an inflammatory response --> Protein needs increase 3. Use of *protein as a fuel* for exercise: Protein contributes very little to energy but larger amounts in prolonged exercise (>4 hours), especially when glycogen is depleted (glucneogenesis increases). *NOT sweat losses* (even though there's urea in sweat and athletes sweat more the body stabilizes it through sweat OR urine!)
How would you define successful weight loss in an athlete?
1. Preserves LBM 2. Fuels performance and recovery 3. Minimizes physiological complications
Dave is a 90 kg hockey player athlete. How much protein does he require?
1.2-2.0 g/kg/day --> 108-180g
What proportion of energy does protein contribute too?
2%
_____ to ______ grams of complete protein (~0.25-0.3 g/kg) are needed to maximize protein synthesize (may be higher for incomplete sources)
20 to 25
Muscle is ______% water and ____% protein
80% water 20% protein
Participants complete 3-min cycles of stepping; pace increases with each stage until person can't complete 3 min Used to assess: a) Cardiovascular endurance b) Strength c) Muscular endurance d) Flexibility
A
What type of muscle fibre would you expect to predominate in Dennis or the Sub 2 Hour Runners? Dennis Kimetto holds the world marathon record (2:02:57, a pace of 4 minutes and 42 seconds per mile). a) Type I b) Type IIa c) Type IIx d) Similar amounts of Type 1 and Type IIa
A) Type I
What is the "Leucine Trigger Hypothesis?"
After consumption of Whey protein (which is higher in leucine content than soy then casein) there is a rapid increase in [plasma leucine] --> stimulation of muscle protein synthesis (FSR) (Leucine levels highest in whey (13.6%) then soy (8%) then casein (not given))
Ability to change direction of the body quickly and accurately
Agility
Participant grips device as forcefully as possible. Used to assess: a) Cardiovascular endurance b) Strength c) Muscular Endurance d) Flexibility
B
What proportion of Canadian adults meets the Physical Activity Guideline for 150 minutes of activity a week? a. 5% b. 15% c. 25% d. 40%
B
If protein contributed 5% of energy during a 2-hr exercise bout that expended 1000 kcal, how many grams of protein would be used? a) ~5 grams b) ~12 grams c) ~50 grams
B 1000 kcal x 0.05 / 4 g/kcal
What might be the better choice as a CHO source immediately after exercise? a) Dried apple b) Dates c) There's no reason to believe there'd be a difference
B) Dates (highest glycemic index)
Which event would you expect to rely primarily on TCA/Krebs cycle? a) 800 m runners b) Triathletes c) 100 m runners d) all of the above
B) Triathletes (talking about the oxidative system and they really heavily on oxygen)
Explain "Nitrogen Balance"
Balance = Intake - Losses Intake = Food and beverages Losses = Urine, Feces, Dermal (skin, hair nails, sweat), Other (blood, body secretions)
Participant completes as many partial curl-ups as possible (at a set pace) This is used to assess: a) Cardiovascular endurance b) Strength c) Muscular endurance d) Flexibility
C (as many as possible)
Jim is a triathlete who frequently trains 2 hours in the morning and another 2-3 hours in the afternoon. His recommended CHO intake would be... a) 5-7 g/kg/day b) 6-10 g/kg/day c) 8-12 g/kg/day d) >12 g/kg/day
C 8-12 g/kg/day
What does the rate of FFA's (broken down from glycerol) entry into muscle depend on? What increases lipolysis?
Concentration gradient (from blood to muscle) Exercise
Ability to sense with the body parts and eyes to coordinate and perform motor tasks smoothly and accurately (brain telling muscles to do things)
Coordination
Participant reaches as far forward as possible with knees straight Used to assess: a) Cardiovascular endurance b) Strength c) Muscular Endurance d) Flexibility
D
Who would be in positive N balance? (Unless otherwise specified, assume diet provides RDA) a. A 50 kg, weight stable, adult female distance runner whose diet provides ~100 g protein b. A normally-active growing 14-year-old boy c. A woman who is breast-feeding her 3-month-old infant d. More than one of the above
D
Which of the following likely is the primary reason for increased protein needs of a marathon runner (compared to a normally-active adult)? a) To build muscle mass b) To compensate for loss of nitrogen through sweat c) To compensate for use of protein as an energy source d) To repair damaged muscle
D) To repair damaged muscle
What are some of the health benefits of 150+ min/wk of moderate-vigorous physical activity?
Decreased risk of: (1) Premature death (2) Heart disease, stroke, HBP (3) Cancer (4) T2DM (5) Overweight/Obesity Improved: (1) Fitness (2) Strength (3) Mental Health
When environmental temperature exceeds body temperature, conduction, convection and radiation cannot dissipate heat. ________ is the only mechanism available
Evaporation
Oxygen consumption (kcals) increases with increased _____________ and increased ___________
Exercise intensity Body size At any given exercise intensity, 100 kg person uses twice as many Kcal as 50 kg person
Ability to move a body part through a full range of motion around a joint, or a series of joints
Flexibility
What is "Cardiorespiratory Endurance" (aerobic fitness)? How is cardiorespirotary endurance assessed?
Heart, lungs and circulatory system supply O2 and nutrients to working muscles over a *long* period of time Measuring VO2 max (maximum rate of oxygen consumption/aerobic energy) and expressing it relative to body size (ml/kg/min) indicates aerobic fitness
[__________] can influence oxygen oxygen carrying capacity within the cardiovascular system
Hemoglobin
What is a "Negative Nitrogen Balance?" Who does it occur in?
Intake < Losses i.e. N content of body is decreasing (catabolic) Occurs in: (1) Not meeting protein requirement (2) Weight loss (3) Reduced activity
What is a "Zero Nitrogen Balance?" Who does it occur in?
Intake = Losses Occurs in: (1) weight stable adults who are meeting (or marginally exceeding) their protein requirements and are not gaining/losing muscle mass.
What is a "Positive Nitrogen Balance?" Who does it occur in?
Intake > Losses i.e. N content of body is increasing (anabolic) Occurs in: (1) Normal growth (pregnancy, adolescent growth spurts) (2) Weight gain (building fat) (3) Initial stage of strength training (building muscle)
Humans are "Homeothermic" what does this mean?
Internal body temperature regulated, nearly constant (at ~37oC) despite environmental temperature changes
What type of association is there between the RATE of ATP generation, and the TOTAL amount of ATP that can be generated by the different systems and source
Inverse relationship
Ability to know one's orientation in space, or alternately, where different parts of the body are/what they are doing.
Kinesthetic sense (intuitively knows the surroundings)
Greater FSR (muscle protein synthesis) --> increase in ______
LBM (not long-term changes in muscle mass those --> but only in short term)
What are the three (3) BCAAs? (under essential amino acids)
Leucine Isoleucine Valine
Instead of measuring N balance. What else can be measure to determine protein status?
Muscle protein turnover (protein synthesis) ¤ Balance: synthesis = breakdown ¤ +ve: synthesis > breakdown ¤ -ve: synthesis < breakdown. ̈ These measurements are also technically challenging, but can be done over shorter time periods.
Ability of a muscle (or group of muscles) to sustain repeated contractions over a moderate period of time (e.g., a few minutes). Often assessed by counting max number of repetitions until fatigue
Muscular Endurance
deleted fc Does acute muscle FSR predict long-term changes in muscle mass?
NO Longer-term studies are needed to determine whether the type of protein has an effect on the amount of muscle gained with strength training.
What does NEAT stand for?
Non-Exercise Activity Thermogenesis
Ability to generate maximum force quickly (speed x strength)
Power
Does the timing of daily protein increase FSR (muscle protein synthesis)?
Protein synthesis (FSR) increases when intake is distributed throughout the day (vs. concentrated in one meal) BUT more long-term studies are needed Overall: More long-term studies needed to provide clear answers on the role of: -TYPE of protein (e.g., soy vs. dairy) (see other FCs) increases FSR -TIMING of protein (distributed throughout the day or concentrated at one meal) increases FSR
The elapsed time between stimulation and the beginning of reaction to the stimulation
Reaction time
What happens if water is withheld during exercise?
Rectal (core) temperature and pulse rate (BPM rise steadily to uncomfortably high levels)
Based on changes in plasma amino acid/leucine levels (higher in the first two hours with whey protein) what would you PREDICT? a) Higher FSR with whey in the first 2 hrs, no difference in the second 2 hr b) Higher FSR with whey (first 2 hr), higher FSR with Protein Blend (second 2 hr) c) Something else
Something else
Ability of a muscle or muscle group to apply a force to overcome resistance. May be static or dynamic; often assessed with 1 rep max
Strength
What have some recent studies suggest in terms of "Mouth Rinse" carbohydrates??
Studies to date are still controversial a) Some show no effect in non-fasted athletes b) Some show no benefit even in fasted There is a *central* effect which may be responsible for a positive outcome. In one study, despite no metabolic differences - performance improved with CHO rinse (makes the brain think you have more energy in your system but you're not actually consuming/digesting it - However - in this study an automated treadmill used (no feedback on speed, just on time remaining in time trial) and Mouth rinses were delivered by syringe (not exactly a real world study design)
For the respiratory system, asthma inhalers in sport require ____
TUE (Therapeutic Use Exemption)
Amy is a recreational marathon runner. She weighs 60 kg and her body fat was measured at 25% using DEXA. She'd like to see if her running performance would improve if she decreases her body fat to 20% What is her "Target Weight?"
Target Weight = Current FFM / (100% - % desired FFM) FFM = 45 kg (0.75 x 60) FM = 15 kg (0.25 x 60) To achieve 20% fat the FFM would have to be at 80% Target weight = 45 kg/0.8 = 56.2 (or a weight loss of about 4 kg
Describe the "energy contribution of fat" during exercise (CHO vs FAT) - PRO is not really a source during exercise - least preferred fuel as an energy source
The "cross over concept" (1) At rest: We mostly use fat for energy expenditure (2) We burn roughly even amounts of fats and fuels at "65%" intensity (3) As the exercise intensity picks up we start to burn more CHO and less fat Look at lecture [3] slide 6
With regard to nutritional intakes ___________________ , rather than protein timing or quality, appears to be more of a factor on this effect (gain in lean mass in some individuals) during long-term exercise interventions
Total protein intake per day
What was the order of Muscle protein synthesis (FSR) for Whey, Casein, Soy?
Whey - The most Soy - Next most Casein - Lowest (This is the "Leucine Trigger Hypothesis")
Does the TYPE of protein matter for exercise?
Yes. Leucine content & complete vs incomplete
Compared to "normally-active individuals", athletes' protein requirements are: a) Higher b) The same c) Lower
a) Higher (see other FC)
Which of the following are known as the Branch Chain Amino Acids? a) Leucine, Isoleucine and Valine b) Lysine, Isoleucine and Valine c) Glutamine, Arginine and Leucine d) Alanine, Arginine and Asparagine
a) Leucine, Isoleucine and Valine
Which of the following athletes generally have the highest VO2 Max? a) Swimming b) Marathon running c) Cross country skiing
a) Swimming: 70ml/kg/min b) Marathon running: 80ml/kg/min c) Cross country skiing: 90ml/kg/min
Lisa normally covers 13-14 km in her daily runs of 1 hour. Yesterday she ran with her friend Steve, and they covered the same distance, but took 80 minutes. a) Lisa's % energy from CHO would be GREATER running with Steve vs. her normal run b) Lisa's % energy from CHO would be LESS running with Steve vs. her normal run c) Lisa would have used the SAME % energy from CHO running with Steve vs. her normal run
b) Lisa's % energy from CHO would be LESS running with Steve vs. her normal run
Which event would you expect to rely primarily on ATP-PCr? (phosphocreatine system) a) 800 m runners b) Triathletes c) 100 m runners d) all of the above
c) 100 m - it is the immediate source of energy for short duration
"Carbohydrate loading" would be recommended for: a) Participants in the Vancouver Sun Run (10 km) b) Volleyball players, before their next game c) Participants in the 50 km Caribou cross-country ski marathon (3 hrs +)
c) Participants in the 50 km Caribou cross-country ski marathon (3 hrs +)
With reference to athletes, which of the following statements is false? a) Additional protein is needed to increase muscle mass during resistance training b) Additional protein is not needed to cover urea lost in sweat c) In the long term, additional protein may help repair damaged muscle tissue d) Additional protein is needed to provide energy for exercise lasting less than 4 hours
d) Additional protein is needed to provide energy for exercise lasting less than 4 hours (likely CHO)
deleted FC
deletd FC
Explain the relationship between oxygen consumption and Kcal burned
for every 1L of O2 we consume we burn *5 kcals*
At any given exercise intensity, 100 kg person uses _________ as many Kcal as 50 kg person
twice
