Vitamins
Describe the functions of an antioxidant AND why it is more important to athletes?
Decreases the damage caused by free radicals (reactive oxygen species). Exercise increases free radical production.
What 2 minerals are the primary components of bone?
Calcium and phosphorus
What is the RDA for protein?
0.9 g/kg (accepting 0.8)
Generally how much more PCr is stored than ATP? (X___?)
4 - 6 times more PCr
What is the primary electrolyte lost in sweat?
What are 2 things requiring Vitamin C to be created?
•Collagen
•Catecholamines
•Serotonin
•Carnitine
What are the primary anions inside AND outside the cell?
Inside = Sodium
Outside = Potassium
How many kcals is 1 gram of protein?
5.65 kcal/gram
Describe an "reduction" reaction
An electron is gained
What are 2 functions of creatine besides increasing PCr energy levels
-Antioxidant
-Energy shuttle system
-stabilize mitochondria
-Buffer H+
Which vitamin is most important for NAD production?
Niacin (B3)
What are 2 important types of iron AND where can you get them in the diet?
Heme animal products
Non-heme: vegetarian (oatmeal, beans...)
What are 4 functions of water within the body?
After deamination it produces acetyl-CoA for aerobic metabolism or TAG formation
What is the microbiome AND what are 2 lifestyle factors that could improve it?
Micro-organisims (bacteria, fungi...) that live in or on the body. Improved by reducing stress, exercise, eating diverse foods, and fermented foods.
Describe how Vitamin D becomes active (+ correct names)
Cholesterol uses UVB radiation to become Cholecalciferol. Conversion at the Liver followed by the kidney to form active vitamin D (Calcitriol)
Describe hyponatremia, its dangers AND how it can be prevented
Describe the mass balance model for weight loss.
Mass of food In vs Mass of food out. Mass matters more than kcals due to the coefficient of digestibility
Where are the 5 sources of energy used during exercise stored?
Muscle ATP/PCr
Muscle glycogen
Liver glycogen
Free fatty acids (muscle + adipose tissue)
Liver: Deaminated amino acids
Describe how triacylglycerides from the adipose tissue is used by skeletal muscle during exercise.
Lipolysis in adipose tissue to x3 FFA + Glycerol
FFA travel to muscle bound to albumin
Taken up by muscle --> mitochondria
Beta oxidation to acetyl CoA
Kreb cycle + ETC
+ Glycerol gluconeogenesis at the liver