EXAM II REVIEW 1 Define postabsorptive and postprandial states and explain how each of the macronutrients is absorbed into the system a Postabsorptive State Time after the body has been fasting after meal is absorbed Blood glucose is maintained by glycogenolysis and gluconeogenesis in the liver i Glycogenolysis Glycogen to Glucose provides 65 75 of ii Gluconeogenesis formation of glucose provides 25 35 of blood glucose blood glucose b Postprandial State time right after a meal i Glycolysis forming glucose from meal ii Glucose is absorbed and stored as glycogen glycogenesis in iii Adipose Tissue removes glucose to form glycerol and makes skeletal muscle and liver triglycerides for fatty acids 2 Which hormones control blood glucose and how How does exercise influence these responses a Insulin lower blood glucose by storing i Decreases with exercise b Glucagon increase blood glucose i Increases with exercise c Norepinephrine Epinephrine increases blood glucose i Increases with exercise 3 What factors influence CHO use during exercise and how a Intensity Higher Intensity depletes glycogen storage faster b Duration correlates with Intensity longer less intense c Initial Glycogen Levels Higher Glycogen Storage longer harder workout energy d Training Status Better training utilizes more FAT to produce 4 What is the recommended timing for the feeding of CHO before exercise a 30 60min before works better for heavy intensity versus moderate i Rebound Hypoglycemia ii Increased CHO catabolism reduced fat mobilization iii Conserve liver glycogen b 3hr or more before i Studies show both improved performance and no effect 5 What are the general guidelines for a pre competition meal a 150 300g CHO 3 5g kg b Solid or liquid c Relatively little fat or fiber d Limit protein e Glycemic Index i High higher initial blood glucose ii Low endurance was longer 6 When is it most beneficial to feed CHO during exercise What are the guidelines a When exercise is longer than 1 hour long at 20min intervals b 2 glucose drink i Too high concentration of glucose causes GI distress 7 How does CHO feeding during recovery influence muscle glycogen a CHO feeding during recovery increases the amount glycogen synthesis however over longer period of time 8hr regular glycogen synthesis is the same 8 What factors enhance glycogen synthesis and how a Timing Early is better i I Form glycogen synthase ii Insulin is high iii Glut 4 is high from exercise b Type of Carb Glucose Sucrose is synthesis better than fructose c Amount Med High intake is better 0 7 1 4g kg d Presence of other Nutrients no significant difference between PRO CHO mix and CHO e Exercise Type i Eccentric Exercise Cause more muscle soreness damage reduces glycogen synthesis 1 Damaged sarcolemma inference of glucose transport 2 Inflammatory response utilizing glucose f Subsequent Performance High Carb diet increase power output versus low carb diet 9 Know the recovery feeding guidelines for enhancing muscle glycogen storage a 1 0 1 5g kg CHO each hr for the first 4hrs after exercise b High GI foods or simple carbs c Carb replenishing drink 70 90g if unable to eat d Early Feeding High CHO for quick recovery i Benefits Daily Exercisers 10 How does muscle damage influence glycogen resynthesis a See Above Exercise Type 11 What are the guidelines for daily CHO intake a Low intensity moderate duration 5 7g kg Carb b Moderate Heavy intensity endurance 12g kg Carb c Extreme exercise 4 6hrs 10 12g kg Carb 12 How is performance daily moderate and high intensity influenced by CHO intake a Daily High Carb diets help promote better performance b Moderate Intensity relies between FAT and CHO energy sources c High Intensity relies heavily on muscle glycogen and blood glucose so proper CHO intake is crucial 13 What are the differences between the classic and taper techniques for CHO loading a Classic Exercised to exhaustion and were on a low carb diet for 3 b Taper Slowly increased Carb intake while decreasing exercise days before a high carb diet getting closer to competition 14 How does CHO loading affect glycogen and performance a Both Classic and Taper show High Glycogen storage however performance and amount of glycogen post race wasn t significant i 3g water stored for every 1g CHO equals more weight and work 15 Understand the multiple variations possible in defining fatty acids a Essentialiy a linolenic acid Omega 3 and linolenic acid Omega 6 i Immune fuction vision cell membrane hormone production b Chain Length of carbon molecules i Short less than 6 carbon length ii Medium 6 12 carbon length iii Long 14 or more carbon length c Degree of Saturation of double bonds i Saturated no double bonds ii Monounsaturated 1 double bond iii Polyunsaturated 2 or more double bonds d Shape Double bond in cis bend or trans straight formation i 16 What effect does hydrogenation have on fatty acids a Adds hydrogen to unsaturated bonds i Raises melting point more solid ii Less susceptible to rancidity decomposition of fats 17 Identify the sources and contribution of fat used by muscles for energy production a Adipose Tissue i FFA hydrolyzed by HSL rate limiting enzyme b Muscle Triglycerides i Adipocytes between fibers ii Lipid droplets in fibers c Blood Triglycerides i Chylomicrons ii Serum triglycerides 18 What factors influence the mobilization of fatty acids a Exercise Caffeine Carnitine and High Fat Diet See 22 19 How do the muscles obtain and utilize the fatty acids for energy production a Fat Metabolism glycerol glycerol i Lipolysis breakdown of triglycerides to fatty acids and ii Lipogenesis formation of triglycerides from fatty acids and iii Beta Oxidation breakdown of fatty acids to acetyl CoA for entry into Krebs Cycle iv Fatty Acid synthesis formation of new fatty acids b Sources i Adipose Tissue FFA Major source ii Muscle Triglycerides adipocytes between fibers and lipid droplets in fibers 5 35 of FFA supply iii Blood Triglycerides Chylomicrons Serum triglycerides 20 What is the most important factor determining fuel selection during exercise and how does it influence the total contribution from each fuel source a Intensity i Low Mainly Plasma FFAs ii Medium a mix between Plasma FFAs and Muscle Glycogen iii High Muscle Glycogen 21 How does aerobic training increase fat utilization a Enzyme concentration increases in Krebs Cycle Beat Oxidation and b Increased of muscle capillaries improved oxygen transport to electron transport muscle 22 Which factors affect fat oxidation