Exercise Nutrition: Chapter 3
Mg+
- ATP is associated with this mineral - Eating low amounts can make you weak, slow thinking, tired, etc. - Common deficiency seen in endurance athletes.
cho
- another main fuel source - sugar, starch, fiber - use "glucose" for energy - Stored in cells as glycogen
Fat
- bodys preferred fuel source - AKA lipid found as free fatty acids, triglycerides in the body
PRO
- combination of 20 different amino acids which contain nitrogen - contributes small amount of out total energy production at rest or during exercise
7
1 gram alcohol = ____ kcal
kilojoule
1000 joules; approximately 0.25 kilocalories
5-10
A meal will increase the RMR by about ___-___%
kilocalorie
A measure of heat energy. A small calorie represents the amount of heat needed to raise one gram of water one degree Celsius.
joule
A measure of work in the metric system; a newton of force applied through a distance of one meter.
increase
Absolute fat always __________ with intensity even if % goes down with intensity.
- direct and indirect calorimetry - doubly labeled water - accelerometers - pedometers
How can energy expenditure be measure in humans?
All cells would receive ATP. Couldn't dictate where the ATP goes.
If ATP were to get absorbed into the blood intact, what would happen?
fat
If CHO levels on the body are limited - what is it's preferred fuel source at rest?
40
If you take 1 molecule of glucose or 1 fat and completely oxidize them producing ATP and heat, the chemical efficiency of either is about ___%
blood
In glycolysis, the working muscle gets glucose from the ______, which comes from the small intestine.
slows
In the immediate energy system, myosin ATPase ______.
physical activity level
Increase in energy expenditure through physical activity based on energy expended through daily walking mileage or equivalent activities; National Academy of Sciences lists four PAL categories: sedentary, low active, active, and very active.
anaerobic threshold
Max energy expenditure of anaerobic system
VO2 Max
Maximal oxygen uptake; measured during exercise, the maximal amount of oxygen consumed reflects the body's ability to utilize oxygen as an energy source; equals the cardiac output times the arteriovenous oxygen difference.
anaerobic glycolysis
Metabolic processes in the cell that liberate energy in the metabolism of the carbohydrate glycogen without the involvement of oxidation.
exercise metabolic rate (EMR)
Part of the RDA pertaining to the minimal daily requirement for sodium, chloride, and potassium.
chronic fatigue syndrome
Prolonged fatigue (over 6 months) of unknown cause characterized by mental depression and physical fatigue; may be observed in endurance athletes.
down
Relative fat goes ______ with intensity.
lost to heat
Since most of CP, FAT, and CHO potential energy doesn't go towards ATP production, where does most of it go?
potential energy (carbon) is used from CHO to form ATP.
Since we do not physically form ATP from CHO, how do we use it to form ATP?
metabolic after effects of exercise
The theory that the aftereffects of exercise will cause the metabolic rate to be elevated for a time, thus expending Calories and contributing to weight loss.
non exercise activity thermogenesis (NEAT)
Thermogenesis, or heat production by the body, that accompanies physical activity other than volitional exercise.
bioenergetics
describes how the body converts energy from the chemical bonds of food into a usable form for cellular work. These reactions include anabolic and catabolic.
work
effort expended to accomplish something. force * distance.
expiration
lactic acid is buffered and produces CO2 and water. We get rid of it by ___________.
aerobic lypolysis
oxidative processes in the cell that liberate energy in the metabolism of fats
aerobic glycolysis
oxidative processes in the cell that liberate energy in the metabolism of the carbohydrate glycogen.
type 1 fiber
slow oxidative fiber; produces ATP aerobically.
mitochondria
structures within the cells that serve as the location for the aerobic production of ATP.
exercise physiology
the ability of the tissues' metabolic systems involved in movement to produce the right amount and ability to control the application of energy to the specific demands of movement for exercise.
energy
the ability to do work; exists as mechanical, heat, and chemical in the body.
basal energy expenditure (BEE)
the basal metabolic rate total energy expenditure over 24 hours
resting energy expenditure (REE)
the energy required to drive all physiological processes while in a state of rest
thermic effect of food
the increased body heat production associated with the digestion, assimilation, and metabolism of energy nutrients in a meal just consumed. Accounts for ~10% of TDEE.
gluconeogensis
the making of glucose
basal metabolic rate (BMR)
the measurement of energy expenditure in the body under resting, post-absorbative conditions, indicative of the energy needed to maintain life under these basal conditions.
calorimetry
the science of measuring heat production
metabolism
the sum total of all physical and chemical processes occurring in the body
total daily energy expenditure (TDEE)
the total amount of energy expended during the day
oxidative phosphorylation
the use of oxygen to make ATP.
lactic acid
what is the end product of glycolysis?
power
work divided by time; the ability to produce work in a given period of time
ATP
Anaerobic system is able to produce _____ without oxygen.
CHO
As exercise intensity increases, the preferred fuel turns to ______.
Yes, you are using the aerobic fat system. Using fat and CP.
At rest, are your muscles using fat?
beginning
At the ________ of exercise, anaerobic system speeds up the fastest to supply it the energy it needs INITIALLY. Then the aerobic system takes over
high
CHO can be processed both anaerobically and aerobically. If it gets processed aerobically, there is a ____ total of ATP made. (around 40)
fat
During a cycling class, what would be the primary fuel source in the first 5 minutes?
increases
Eating a meal __________ the metabolic rate as the digestive system absorbs, metabolizes, and stores the energy nutrients.
glycolysis
Enzymes associated with __________ are anchored to outside of mitochondria. Aerobic enzymes are inside of the mitochondria.
metabolic rate
Exercise heart rate may serve as a general indicator of the ______ _______.
body comp, drugs, climatic conditions, and prior to exercise
Factors that affect REE.
aerobically
Fat can only be utilized ___________.
cardiorespiratory endurance
Fat metabolism is more useful for what type of exercise?
aerobic
Genes for aerobic activity turn on _______ enzymes and enhance performance.
mitochondria
Glycolytic and aerobic enzymes live in the __________.
reps
Supplementing with CP will allow you to do more _____ not more force.
False: it does NOT change. Too high or too low amounts will kill the cell.
T or F: The concentration of ATP in the cell always changes.
True
T or F: We do not switch energy systems.
crossover concept
The concept that as exercise intensity increases, at some point carbohydrate rather than fat becomes the predominant fuel for muscle contraction.
estimated energy requirement (EER)
The daily dietary intake predicted to maintain energy balance for an individual of a defined age, gender, height, weight, and level of physical activity consistent with good health.
glycolysis
The degradation of sugars into smaller compounds; the main quantitative anaerobic energy process in the muscle tissue.
ATP-PCr system
The energy system for fast, powerful muscle contractions; uses ATP as the immediate energy source, the spent ATP being quickly regenerated by breakdown of the PCr. ATP and PCr are high-energy phosphates in the muscle cell.
lactic acid system
The energy system that produces ATP anaerobically by the breakdown of glycogen to lactic acid; used primarily in events of maximal effort for one to two minutes.
oxygen system
The energy system that produces ATP via the oxidation of various foodstuffs, primarily fats and CHO.
dietary induced thermogenesis (DIT)
The increase in the basal metabolic rate following ingestion of a meal. Heat production is increased.
steady state threshold
The intensity level of exercise above which the production of energy appears to shift rapidly to anaerobic mechanisms, such as when a rapid rise in blood lactic acid exists. The oxygen system will still supply a major portion of the energy, but the lactic acid system begins to contribute an increasing share.
onset of blood lactic acid (OBLA)
The intensity level of exercise at which the blood lactate begins to accumulate rapidly.
Krebs cycle
The main oxidative reaction sequence in the body that generates ATP; also known as the citric acid or tricarboxylic acid cycle.
intensity
The metabolic rate during exercise is directly proportional to the ______ of the exercise.
ACoA and Pyruvate
Using increased CHO aerobically (in addition to fat) can result in a backup of ______ & _____. Leads to build up of lactic acid.
60
We use ~____g of CHO per hour of moderate-high intensity exercise.
CP - limited supply CHO - limited supply FAT - unlimited supply
What are the 3 sources of ATP?
- less lactic acid build up - helps body recover in 4 hours instead of 24
What are the benefits of CHO after exercise?
FAT
What is the main source of energy for the body at rest?
sodium bicarbonate
What is the primary buffer to get rid of lactic acid?
to recover in high intensity contractions
What is the purpose of creatine phosphate in the immediate energy system?
ATP
What specific molecule is utilized by the cells for energy?
B. Vitamin C
Which of the following is not a potential energy source in the body? A. ATP and PCr B. Vitamin C C. serum glucose D. glycogen in the liver and muscle E. serum free fatty acids F. Triglycerides G. Muscle protein
allows it to be stored in an aqueous environment.
Why is fat stored as triglycerides?
resistance
With __________ training, your body gets better at making ATP. Your body also gets used to the stress of that specific weight. If you want to increase ATP production...train!
match usage of CHO to improve RPE and delay fatigue
With a loss of CHO during moderate-high intensity exercise, what should you do post exercise?
40; 60
____% of PE in the chemical bonds of fat or glucose is "conserved" as useful. And the rest % is converted to heat.
CHO
_________ related fatigue is the most common during moderate to moderate high intensity exercise
ergometer
a device to measure work output in watts or other measurements of work
fatigue
a generalized feeling of tiredness that may have a multitude of causes; may be mental or physical
phosphocreatine (PCr)
a high energy phosphate compound found in the body cells
ATP
a high-energy phosphate compound found in the body; one of the major forms of energy available for immediate use in the body.
electron transfer system
a highly structured array of chemical compounds in the cell that transport electrons and harness energy for later use.
METS
a measurement unit of energy expenditure; approximately 3.5 ml O2/kg of body weight/minute
phosphorylation
adding a phosphate onto a molecule
Type 2b
fast glycolytic fiber, produces ATP anaerobically
Type 2a
fast oxidative glycolytic fiber; produces ATP both aerobically and anaerobically
thermic effect of exercise
increased muscular contraction produces additional heat