Exercise Physiology Concepts
Carbohydrates can be stores as?
Carbohydrates can be stored as glycogen in the liver and muscles. 90 g stored in the liver and 150 g can be in the muscles.
Rate limting factor
transferring glucose in food to usable energy for exercise. Rate of absorption of CHO from small intestine to portal circulation
what senses body tempature?
Hypothalamus
endurance athletes rely on what system?
Aerobic capacity
Glycogen
storage form of glucose in animals (not plants); typically stored in muscle and liver
fat loading
If a progressively greater percentage of fat is consumed in the diet, then fat oxidation would be increased during exercise—sparing carbohydrate stores
Responses to elevated core temperature
Hypothalamus sends signal to the heart to direct warm blood to the skin‒ Heart and stroke volume increase‒ Peripheral blood vessels dilate, Sweat glands start producing sweat, Pituitary gland releases antidiuretic hormone (ADH), Adrenal cortex releases aldosterone
Common terms for fatigue?
Hitting the wall or bonking
ATP production
For short, high-intensity= anaerobic metabolism (does not require oxygen) First 30 seconds: ATP-PC System 30 seconds to 3 minutes:
Glycolysis- Longer than 3 minutes: aerobic metabolism (requires oxygen,occurs in mitochondria)
pre comp meal
Consume readily digestible foods, limit lipid and fiber content, Moderate protein; relatively high in CHO. Consume meal 3 to 4 hours before to digest, absorb, and replenish glycogen.
Responses to decreased core temperature
Peripheral blood vessels constrict, Blood flow to the core and vital organs increases, Shivering begins to produce heat.
Female athlete triad is?
‒ Decreased energy
‒ Decreased bone density
‒ Irregular menstruation
Glycolysis system
Glycogen is broken down into glucose via glycogenolysis. Glucose is converted to pyruvate during glycolysis. Glycolysis produces a net of 2 ATP and 2(NADH). to produce pyruvate and be reduced to lactic acid. The muscles release lactate into the bloodstream, and it is oxidized to produce more energy.
Carbohydrate is the primary fuel for?
CHO is the primary fuel for short-term anaerobic and prolonged intense aerobic exercise.
fluid requirements before training?
consume about 5 to 7 mL of fluid per 1 kg/2.2 lb of body weight 4 hours prior to the event
Carbohydrate loading is?
eating carbohydrates a few days prior to exercise that will last longer than 90 min and Consuming carbohydrates 3 to 4 hr prior to exercise
Deamination
After 1 to 3 hr of continuous moderate-intensity exercise (65% to 80% VO2 max),muscle glycogen stores are depleted. Proteins (amino acids) undergo deamination (nitrogen removal) through the urea cycle in the liver. Glucogenic amino acids may be converted to glucose through gluconeogenesis or may enter the citric acid cycle to form ATP. Ketogenic amino acids can be converted to acetyl-CoA and enter the citric acid cycle to be converted to fat.
post vigorous training meal?
Consume meals that are high in carbohydrates with some protein (e.g., 1-1.5 g/kg of carbohydrate and 0.5 g/kg of protein).Eat within 30 min of exercise ending. Consume a high-carbohydrate meal within 2 hr.
fluid requirements after training?
water, carbs, and electrolytes. Drink about 1.5 L of fluid for each kilogram (or 0.75 L of fluid for each pound) of body weight lost.
Carbohydrate oxidation is limited by
the rate of intestinal absorption.