52 Cards in this Set
| Front | Back |
|---|---|
|
determinants of RMR
|
muscle mass (age, gender, genetics, activity)
|
|
DIT
-percent of daily output
-weight loss
|
diet induced thermogenesis;10% of daily output.
-goes down as you diet (perserves calories and prevents weight loss)
|
|
determinants of GI
|
-Simple or complex CHO
-Ripeness
-other ingredients
|
|
hypoglycemia
|
low blood sugar
-glucose from liver restores blood glucose to prevent this
|
|
anything over walking requires...
|
over 50% of energy from CHO
|
|
CHO drinks
|
anything over 8% CHO will empty from the stomach slower
|
|
insulin
|
high GI foods cause a bigger insulin release which increases glucose levels
|
|
ability to consume oxygen
|
1) ability of heart to deliver oxygen
2) ability of muscles to use oxygen
|
|
dietary CHO
|
50-55% of intake
-athletes need 60%
-need 75 g/ day for brain and nerve cells
-need 125 g/ day for other activities
|
|
non-oxidative glycolysis
|
stored glucose to pyruvate to lactate; makes 2 ATP
|
|
Oxidative glycolysis
|
-slower
-glucose to pyruvate to c02, h20, and 36 ATP
-in mitochondria
|
|
digestion in mouth
|
-salivary amylase breaks down CHO
-Chewing and salivation
|
|
digestion in stomach
|
-cells produce hydrochloric acid to 1) kill bacteria 2) unwind proteins (such as amylase) and 3) activate pepsin (to break down pro into amino acids)
|
|
pancreas
|
makes sodium bicarbonate to neutralize acidic foods for small intestine
|
|
gall bladder
|
-where bile (made in liver) coats fat drops (cholesterol) to prevent them from sticking together
|
|
sugar and amino acids leaving intestine
|
-sent to portal veins, then liver, then heart, then body
|
|
fats leaving the small intestine
|
-packaged into chylomicrons because too big for capillaries
-go to lymph and then SLOWLY to the heart ... then to body cells via blood
|
|
Atkins diet metabolic advantages
|
1) ketones lost in urine
2) burn kcals converting protein to cho
3) burn kcals because high protein diet = higher DIT
|
|
energy value of ...
-cho
-fat
-protein
|
-cho: 4 kcals/g
-fat: 9 kcals/g
-pro: 4 kcals/ g
|
|
fat --> energy steps
|
1) mobilization (stress hormone causes break down into fatty acids, sent to blood)
2) uptake (from blood to muscle)
3) entry into mitochondria
4)fatty acids sliced into units
5) oxidation in TCA cycle --> c0s, h20, and 129 ATP made
|
|
more economical in terms of oxygen
|
CHO ( 3 ATP per oxygen vs fat produces 2.8 ATP per oxygen)
|
|
more economical in terms of weight
|
FAT
|
|
effect of endurance training on cho vs. fat use
|
-makes more capillaries and mitochondria --> more fat use
|
|
RER - respitory exchange rate
|
c02 to 02 produced per breathe; .7= oxidizing 100% fat; 1.0= oxidizing 100% CHO
-ratio measures exercise intensity
|
|
PRO contributes _____ % of energy at rest
|
3-7%
|
|
amino acids enter energy pathways by:
|
1) removal of nitrogen (aline to pyruvate)
2) BCAA converted to acetyl coA
|
|
higher protein use during exercise when...
|
-higher intensity
-low CHO
|
|
electrolytes
|
-sodium
-chloride
-potassium
-phophorus
- all dissolve mineral salts and reach blood faster
|
|
typical osmolarity
- and measured how?
|
280 milliosmoles/ liter of blood
-measured by hypothalamus receptors and receptors in arteries that measure blood volume and pressure
|
|
increase in heat exercise ..
|
1) decreased blood osmolarity (more concentrated blood)
2) plasma volume down
3) blood pressure down
-pituitary release ADH so kidney will retain more water via absorbing more sodium
|
|
creatine supplements most beneficial for..
|
-women, vegetarians, people just starting to train
|
|
rhabdomyolysis
|
-membranes of muscle cells rupture
-release myoglobin in urine
|
|
leptin levels in obese people
|
-high --> related to leptin resistance
|
|
leptin
|
high levels cause food intake to go down, energy output to go up, sympathetic activity up,
-lose weight= lose leptin = regain the weight
|
|
physical activity leads to desired weight by..
|
1) kcals burned
2) RMR elevated 2-24 hours after
3) higher RMR due to muscle tissue
|
|
Muscles make up
|
-made up of muscle fibers
-fibers made up of myofibrils
-myofibrils made up of actin and myosin
|
|
causes sacromeres to shorten/ make force
|
electrical stimulus by a motor neuron
-muslce fiber contracts
|
|
Type 1 muscle
|
slow twitch, small in diameter, slow contraction speed, lower in glycogen and CP, Many mitochondria, resistant to fatigue,
-slow oxidative
|
|
Type 2a muscle
|
-fast twitch, oxidative and glycolytic, high in glycogen and CP, medium mitochondria, less fatigue resistant
-fast oxidative
|
|
Type 2b muscle
|
-fast twitch, high in glycogen and CP, very few mitochondria, little fat use, fatigue sensitive, use in high power- small duration
-fast glycolytic
|
|
hypertrophy by:
|
-nutrition
-hormones
-stress (force)
|
|
hyperplasia
|
increase in # of muscle fibers, not in humans
|
|
muscle fiber splitting
|
-beneficial because allows oxygen and nutrient access
|
|
fat burning products
|
-increase dit
-caffiene and ephedra
-increase heart rate and blood press
-break down into fatty acids
-flight or fight response for hours
|
|
steroid hormones
|
come from cholestoral
-act on cell nucleus (Cause transcription)
-anabolic effects (muscle growth) and androgenic effects (secondary sex characteristics)
|
|
Testosterone converts into..
|
1) 5-alpha reductase
2) aromatose (estradiol)
|
|
anabolic steroids oral vs. injectible
|
oral form broken form faster ... must take more doses and higher doses
-injectable form more detectible on drug test; lasts longer
|
|
prohormones
|
uses bodies own enzymes to make testosterone
-DHEA into androsendiol and androsendione to make testosterone
|
|
high androgen levels
|
supress natural production of testosterone (causes negative feedback to hypothalamus)
|
|
whey protein
|
BCAA (leucine)
-stimulates more insulin release (more protein synthesis)
|
|
paleo
|
double pro, low fat, same CHO, low sodium, high calcium and vitamin c, a lot of fiber, no dairy or alochol
|
|
thrify gene
|
better at converting food into body fat
|
KIN 110: EXAM 3