Personal Nutrition - Chapter 11: Nutrition, Exercise, and Sports

The basal metabolic rate, thermal effect of food, and effects of physical activity.

The body's total daily energy expenditure includes which three key concepts?

The citric acid/Krebs cycle (common pathway for oxidation of glucose/fatty acids).

The common pathway for the oxidation of glucose and fatty acids is what process?

The mitochondria (is where ATP is produced).

The production of ATP is primarily formed in what organelle?

5 to 10% (thermic effect).

The thermic effect of food accounts for approximately what percentage of energy consumed each day?

False. Cells must first convert this energy into ATP in order to utilize it.

True/False: Cells can directly use the energy released from the breakdown of macronutrients.

Glucogenic amino acids.

What are amino acids (or parts of their carbon skeletons) that can be converted to pyruvate or enter the citric acid cycle directly called?

The Improvement Phase.

What are the 5-6 months after the initiation stage called, when intensity and duration increase to a point where no more physical gains can be made?

Enhanced heart function; improved balance; decreased risk of falling, better sleeping habits; healthier body composition (higher muscle mass to lower body fat); reduced injury to tendons, muscles, and joints; reduced stress; positive effect on blood pressure, blood cholesterol levels, blood glucose regulation, and immune function; and aids in weight control by raising Resting Energy Expenditure for a short period of time after exercise and by increasing overall energy expenditure.

What are the 9 main benefits of regular physical activity/exercise?

The Initiation Phase.

What are the first 3-6 weeks of a fitness program, which is the time it takes for one's body to become accustomed to a new routine, called?

Leucine, Isoleucine, and Valine.

What are the three branched-chain amino acids?

Consistency.

What aspect of fitness programs refer to the inclusion of regular physical activity into your daily routine?

Intensity.

What aspect of fitness programs refers to how hard an exercise is to perform/the effort exerted to complete an activity?

Frequency.

What aspect of fitness programs refers to how often an activity is performed during a week?

Progression.

What aspect of fitness programs refers to how the duration, intensity, and frequency increase over time?

Variety.

What aspect of fitness programs refers to the rotation of new activities/exercises to keep the program engaging?

Duration.

What aspect of fitness programs refers to the time spent engaging in each activity?

Consumption of carbohydrates during exercise.

What factor may help prevent or delay fatigue during exercise?

Cytochromes.

What iron-containing enzyme is a component of electron transport chains in the mitochondria/chloroplasts (eukaryotes) or plasma membranes (prokaryotes)?

ATP production can be sustained for hours.

What is an advantage to the aerobic pathway for respiration?

"Any exercise that uses large muscle groups, can be maintained continuously, and is rhythmic in nature."

What is the American College of Sport's Medicine's (ACSM) definition of aerobic exercise?

Defining goals.

What is the first step in designing a fitness program?

Transamination.

What is the name for the process by which an amino acid is transferred from a donor to an acceptor molecule?

Beta-Oxidation.

What is the name for the process by which fatty acids are catabolized/cleaved to form Acetyl-CoA?

Rating of Perceived Exertion Scale (RPE)/Borg Scale of Perceived Exertion.

What is the name of a common scale (ranging from 6-20) that defines the difficulty level of any exercise based on one's own perception and can be used to determine the intensity of said exercise?

The Maintenance Phase.

What is the plateau period after the improvement phase called?

To transport long-chain fatty acids from the cytosol into the mitochondria for oxidation.

What is the purpose of the carnitine shuttle molecule?

To form glucose molecules from non-carb molecules (fatty acids, glycogen, lactate, etc.).

What is the purpose of the gluconeogenesis pathway?

Lipolysis.

What is the term for the breakdown of triglyceride molecules/fatty acids?

VO2max.

What is the term for the maximum amount of oxygen that can be consumed per unit of time (e.g. mL/min)?

Lipogenesis.

What is the term for the synthesis of fat molecules/fatty acids?

Flexibility exercises.

What is the type of activity that increases a tendon or joint's maneuverability/ability to go through a full range of motion?

Resistance/strength training.

What is the type of activity that uses muscular strength to move a weight or work against a resistant load?

Carbohydrates.

What macronutrient would need to be eaten in high amounts in order to build up large glycogen stores?

The liver and kidneys.

What organ(s) take up lactate in order to convert it back to glucose via an endergonic process?

Mitochondria (in muscle cells increase in size and amount during training).

What organelle in muscle cells does training increase the size and number of?

The mode, duration, frequency, intensity, variety, consistency, and progression of the/an exercise.

What seven aspects of a fitness program should be considered carefully during its development?

Proteins (3-15% energy for endurance events).

What supplies about 3% to 15% of energy needs for endurance events?

The mode.

What term refers to the type of exercise performed?

1. Adults should be physically active. 2. In order to experience substantial health benefits, adults should engage in at least 150 minutes of moderate-intensity aerobic activity, 75 minutes of vigorous aerobic activity, or a combination of the two. For more health benefits, each day adults should double these exercise times. 3. Adults should perform at least 2 weight-training-centered workouts/activities per week.

What three goals do the Physical Activity Guidelines for Americans set for adults?

Liver glycogen.

What type of glycogen is used to maintain blood glucose levels?

Aerobic exercise.

What type of physical activity requires large muscle groups and aerobic respiration?

It's a quick way to supply ATP to the muscle.

What's an advantage of the anaerobic pathway for respiration?

Lactate.

When glucose is broken down in an atmosphere where oxygen supply is limited, what 3-carbon compound accumulates in the muscle?

Triglycerides.

When there is excess glucose and amino acids in the liver, and no more ATP needs to be synthesized, what molecule are these energy-rich nutrients converted into?

68 kcal/Cal per hour.

Where does alcohol metabolism predominantly occur in the body?

In the liver (alcohol metabolism).

Where does alcohol metabolism predominantly occur in the body?

In the cytosol and mitochondria.

Where in the cell does gluconeogenesis take place?

In both muscle and liver cells.

Where is glycogen stored in the body?

They cannot become part of a glucose molecule.

Amino acids that become acetyl-CoA as a result of deamination are designated ketogenic amino acids for what reason?

Oxygen.

Another way to determine exercise intensity is to measure ______ consumption during exercise.

The heart.

During anaerobic glycolysis, lactate is produced and can be utilized directly by what organ for its energy needs?

High-intensity exercise.

Fat utilization cannot occur fast enough to meet the ATP requirements of what type of activity?

Riboflavin.

Flavin adenine dinucleotide is a coenzyme form of what vitamin?

PCr can provide energy for events lasting up to one minute.

How long can phosphocreatine (PCr) serve as an energy source for a working muscle?

1.5 to 2.5 ATP molecules.

How many ATP molecules are synthesized per one molecule of O2?

Two molecules of lactate.

How many molecules of lactate are produced from one molecule of glucose during metabolism?

Moderate-intensity.

If you can carry on a conversation during exercise, what is the highest intensity level you could be at?

CO2 and water (low-intensity aerobic products).

In low-intensity exercise, aerobic metabolism of glucose will result in what product(s)?

The citric acid/Krebs cycle.

In metabolism, glucose is degraded to CO2 and water. In what cycle/process is the carbon dioxide produced?

They are burned as fuel or stored as fat.

In the body, what is done with excess amino acids?

In the mitochondria (location of Krebs cycle and fatty acid oxidation).

In which compartment of the cell does the Krebs cycle and fatty acid oxidation take place?

Stimulus control.

Keeping tempting snack foods stashed in the cupboards or freezer instead of leaving them in plain view, which may trigger unnecessary eating, is an example of what principle?

Muscular tissue.

Phosphocreatine (PCr) is an energy-rich compound found in what type of tissue?