Lecture 16: 10.16.131. What factors determine the ratio of CHO to fat use during exercise?a. Intensityb. Durationc. Genetics/genderd. Environmente. Diet/supplements2. What happens to CHO use and fat use as exercise intensity goes up?a. As intensity increases, CHO use increases and fat use decreases. Fat is used at lower intensity exercises.3. What happens to CHO use and fat use as exercise duration goes up?a. As duration goes up, fat use increases and CHO use decreases. CHO is more often used in shorter term exercise whereas fat is used during longer term exercise.4. Why does the contribution from fat change as exercise progresses? What is the effect on the ability to maintain the desired exercise intensity?a. Contribution from fat changes because generally CHO runs out due to the rate it is used5. How does gender affect CHO and fat use? What factor is most critical in causing the difference between men and women?a. Women use more fat, progesterone6. How does a lower CHO diet affect CHO use exercise?a. More fat burned7. How does caffeine use affect CHO use during exercise? Does this work for everyone?a. This works better for people who do not use caffeine often. It is more helpful to caffeine “rookies”.Lecture 17: 10.18.131. What is the respiratory exchange ratio?2. How can RER tell you how much energy is coming from CHO and fat?3. What happens to mental performance in a crowded room? Why?a. Mental performance gets worse in a crowded room because of the amount of CO2 present.4. Why does production of CO2 increase so much during exercise?a. Your body is creating ATP at a fast rate to keep up with the ATP you are using to perform the exercise. ATP is formed through oxidative respiration (glycolysis, Kreb’s cycle, ETC) and a byproduct of this process is CO2.5. How does the CO2 production of a person doing hard exercise compare with acar?6. Why do gyms have such a large carbon footprint?a. Gyms have such a large carbon footprint because everyone inside is producing mass amounts of carbon dioxide through exercising.7. What are a few of the ways people are trying to make gyms “greener”?a. Example: The energy harvesting projectLecture 18: 10.21.131. What are the major dietary sources of protein?a. Animal productsb. Some plantc. tofu2. How much energy is contained in amino acids? How much of it is available AFTER digestion/absorption? How much of the absorbed energy is usable energy? Why?a. 5.25 kcal/gb. after: 4 kcal/gramc. energy in nitrogen group can’t be broken down by human enzymess3. How much does protein contribute to energy expenditure under normal conditions?a.4. What are the 2 ways that amino acids from PRO breakdown can enter energy pathways?5. How does exercise affect the contribution of protein to energy expenditure?6. What happens to the protein contribution when glycogen supplies are LOW? What happens when glucose is consumed during exercise?7. What other situations increase the contribution of protein to energy expenditure?8. Challenging Q of the day: What are the practical implications for people wondering about exercise in the morning vs. later in the day?Lecture 19: 10.23.131. Protein excretion on a “zero protein” diet is 0.4 g of protein per kg of body weight per day. Is feeding this quantity of protein enough to maintain normal protein balance? If not, why not?2. How much protein is needed to maintain protein balance in the average person?3. Is this protein intake the same as the RDA for protein? What is the RDA and why is it different?4. Is the RDA sufficient for athletes/active individuals? What is the recommendation for those people?5. WHY do active people/athletes require more protein? Give 3 reasons.6. Is there a critical window to eat protein after exercise? Why?7. Lets say you have a sedentary person who weighs 60 kg, eats 2000 kcal/day and gets 12% of their energy from protein. 12% of 2000 kcal = 240 protein kcal = 60 grams = 1.0 grams protein/kg/day = more than the RDA. What about an athlete who also weighs 60 kg and gets 12% of energy from protein but who eats 3000 kcal/day? Do they get the recommended quantity of protein?Lecture 20: 10.25.131. What does caffeine use do to body temperature?a. Increases it2. What are the major ways the body is cooled during exercise?a. Evaporation through sweating3. How much fluid is lost in sweat for an active person? How do environmental conditions alter that amount?a. 2 L/hour, temperature 4. What are the effects noted when dehydration is 2% of body weight? What about at 4%?a. Dark uringb.5. How can you estimate adequate fluid replacement after exercise?a. Completely replace6. What is a practical recommendation to replace fluid losses during hard continuous exercise?a. ½ of what you lost7. What is the trade-off between heat illness and dehydration?Lecture 21: 10.28.131. What are the major electrolytes?2. How do electrolytes help maintain proper fluid balance?3. What is osmolarity? What is the typical osmolarity of blood plasma?4. How does the body measure blood osmolarity?5. What happens to blood volume and blood pressure during exercise in the heat? How is that measured by the body?6. What changes in blood sodium do you expect to see in someone who is severely dehydrated?7. Is it possible to OVERhydrate? What changes in blood sodium do you expect to see in someone who is overhydrated? What is that called?8. What are the common factors associated with hyponatremia during a marathon race?9. What is the point of the new “endurance” sport drink formulas?10. What should you never do to someone with hyponatremia?Lecture 22: 10.30.131. What is creatine and where is came from?2. Where is creatine stored and in what forms?3. What is the role for creatine phosphate (PCr) in providing energy for exercise? What is creatine kinase and what does it do?4. Does creatine supplementation improve exercise performance? If so, what KIND of exercise is most likely to be positively affected?5. HOW does creatine supplementation improve exercise performance?a. Creatine supplementation improves exercise performance by aiding inenergy production. b. Goes from PCr  Cr, can be used by the muscles6. Who is most likely to gain a performance benefit from creatine?7. Does creatine supplementation increase muscle mass? If so, how?Lecture 23: 11.1.131. What is eccentric exercise?a. Muscle lengethens while the individual sarcomere contracts2. What causes swelling in response to muscle damage?a. Inflammatory response3. What is