KIN 110 1st EditionExam # 2 Study Guide Lectures: 15 - 29 Lecture 15 Triglcerides: FFA 1 gram = 9 kcal 3 FFA and 1 glycerol backbone Saturated fat- a lot of hydrogens Unsatrated fat- not a lot of hydrogens Stored in adipose cites (visceral and subcutaneous)- Visceral- around main organ More visceral fat: lower sensitivity to insulin hormone- Subcutaneous- underneath the skin Converting Fat to Energy Mobilization: stress hormones released into blood Uptake: FFA taken up from blood and into muscle Hormone like epinephrine This takes place in mitochondria of muscle FFA in mitochondria FFA to Acetal Coa FA sliced into 2 carbon units- 16 carbon molecule makes 8 acyetal coA Oxygen of Acyetal CoA for energy Products are carbon dioxide, H2O and 129 ATPThese notes represent a detailed interpretation of the professor’s lecture. GradeBuddy is best used as a supplement to your own notes, not as a substitute.- Oxidation of fat releases a lot of ATP Fat vs. Carbs for energy Fat requires a lot of oxygen but creates more ATP 129 ATP for 48 Oxygen- 3.0 ATP/O2 Carbs 36 ATP for 12 O2- 2.8 ATP/O2 Intensity and Fat and Carbs Low intensity Uses fat for energy aftet he first 30 min of exercise High Intensity Uses glucose/ CHO Storing energy Fat stores in less weight Divide kcals by 9 for fat and by 4 for CHO to get lbs Energy per carbon atom CHO: 36ATP/6 carbon  FAT: 129ATP/ 16 carbons- You can store more energy in lb of fat than in CHOLecture 16 Factors of using CHO or Fat during exercise Intensity Duration Gender/Genetics Energy Stored Diet and Supps Using CHO Percent energy from CHO goes down bevause the amount of glucose storage goes down Intensity & Duration Trade of High intensity: Fast and hard Low intensity: Slow Aerobic training and fat loss Training increases capillaries- Improves fat density, improves fat to muscle Muscles- After endurance training, more mitochondria improves fat usage Gender Women: use more fat More body fat and estrogen- In precense of estrogen women rely more fat for eergy than carbs Men: testosterone does not efect fat use for men Low Carb Diets Low CHO diet does shift fuel use to Fat Only measurable at low intensity 60% max Caffiene & Preformance Can improve performance BUT only for people who don’t drink a lot of it Body builds up a tolerance Can dehydrate youLecture 17 RER Respiratory exchange ratio Ratio of CO2 production and O2 consumption Coming from CHO or FAT Fat Ratio at .7 CHO Ratio at 1.0 O2 consumed Can use o2 consumed to calculate calories burned- Multiply VO2*cal/L- Then multiple that by 7min/mile to find cals burned while running Level of CO2 and performance Can make human decision worse Example: if you are in a crowded room CO2 and exercise CO2 increases when exercising Because you are oxidizing fat and carbs and the waste product is CO2 Gyms have such a large carbon footprint- Lights- TV- People working out- Air condition Making gyms better in terms of CO2 decrease Making exercise equipment to produce electricity Growth of local food in small greenhouses, CO2 coming from our exercise Low vs. High Intensity  Low intensity burns fat Exercise intensity based on VO2 max When exercising at higher intensity you burn more fat cals then if you did at low intensity You burn a smaller percentage of fat compared to cho but overall you burn more a higher intensity than if you worked out at a lower intensity Post exercise metabolism Exercising at high intensity Burn more calories after exercise because metabolic rate is elevated Anywhere from 2-24 hrs due to duration and intensity of exercise preformed How much Day to day, the metabolic increase is not that much but over a long period of time this amount of metabolic increase after exercise can be substantial amount of exercise 45-60min of exercise regularlyLecture 18 Dietary Sources of Protein Main component’s of muscle Important for energy production People don’t eat enough, some eat to much Athletes need more- Most misunderstood concept of diet Meat and Fish Beans nuts Amino Acids Protein is function as a whole, amino acids are not Structure Enzymes Transports Immune system Total energy = 5.25 kcal/gram 92-94% digestible….you loose .45kcal/gram Energy in N2 cannot be metabolized (lost in pee), loose .85kcal/gram- end up with 4 kcal/gram Types of protein and their diferences Animals: complete sources Plants: incomplete ESSENTIAL: your body needs 20—you can only make 11—other nine need to come from external sources Protein Breakdown N2 excretion (pee) Removal of N2 from AAs- Alanine—pyruvate Amino acids- Converted to acetyl CoA Coaline, leucine, isoleucine Amino acids can replace some of the energy coming from CHO (3-7% of total Energy) Protein is NOT the major source of energy during exercise, actually shouldn’t use it Protein for energy Only used if you absolutely have to Intensity is high, CHO is low and fat storages are low Low energy and low CHO diets Can only last on protein alone for max 20 seconds until you pass out Using pro as energy, cause huge muscle loss What time should you exercise Exercising at any time of the day will make you burn the same amount of cals of fat and CHO depending of what you have eaten, duration and intensity of the exercise. Ifall those are the same, excursing at night or in the morning will give you the same efect when not considering post exercise metabolism. Over a long period of time you will loose more fat if exercising at high intensity because of post metabolic increase.- Continue to burn cals 2-24 hrs after exercise know as AFTER BURN This again depends on duration and intensityLecture 19 Essential Day to Day Protein Excretion everyday is .4g/kg/day From nitrogen excretion (pee, sweat, feces, dead skin) 0.4kg/day is INSUFFICENT for daily ingestion because people adapt to it- hair nails and healthy skin is dependent on protein so these will stop growing if not enough protein. Everyone needs about 0.8 / kg/ day Not everyone is the same, elite athletes need more obviously Athletic Need Endurance and strength athletes- Need for muscle mass and to rebuild