Nutrition and Energy
What macros are sources of energy (and their cal/gram)?
Carbs (4cal/g), Protein (4cal/g), Fat (9cal/g)
What is the first law of thermodynamics?
Energy can not be created or destroyed only transferred.
What are the energy systems and how long they last (4 of them)?
ATP - 2-4s
PCr - 10-12s
Anaerobic Glycolysis - 30-60s
Aerobic Glycolysis - hours
Describe gynoid vs android shape
Gynoid - Pear shape, healthy, fat carried at hips
Android - Apple shape, risk for cardiovasculare disease, fat carried around waist
What is the smallest lung volume at rest in a healthy individual?
Physiological dead space
What is the ratio of rehydration after exercise?
What happens to the monomers after we digest them?
They get stored as macromolecules/polymers.
What is the main fuel sources does the heart and brain use?
Heart - lactate
Brain - glucose
Overweight vs. Overfatness
Overweight - body weight that exceeds some average for stature and possibly age
Overfatness - body fat that exceeds an age and/or gender appropriate average by a set amount
What does 1 met equal?
3.5mL/kg/min
What is the progression of the Female Athlete Triad?
Energy Drain, Amenorrhea, Osteoprosis
Describe exergonic vs endergonic reactions
Exergonic: releases energy and gives off heat (glycogen to glucose)
Endergonic: absorbs energy, becomes cold (glucose to glycogen)
What is the respiratory quotient and the important numbers?
RQ - describes the ratio of metabolic gas exchanged (CO2 produced/O2 consumed)
1 - carbs main fuel source
0.85 - half carbs, half fat
0.7 - fat main fuel source
hydrostatic weighing, skinfold, circumfrences, hip to waist, BIA, DEXA, BodPod, etc
What is BMR?
Basal Metabolic Rate - minimum level of energy for vital functions
What are the types of biological work and a description?
Chemical - amount of energy to store chemicals
Mechanical - amount of energy to do something
Transport - a,ount of energy to transfer between membranes
What are two ways to increase running speed?
Stride length (preferred) and cadence (better)
How fat is too fat for men and women?
women - above 30%
men - above 20%
Describe Anabolism vs Catabolism
Anabolism - 1 + 2 -> 3
Catabolism - 3 -> 1 + 2
Define what is low glycemic index means
This is where it takes more time and is harder to access the energy from the carbohydrates.
Describe redox reactions
oxidation - loss of electron, making more positive
reduction - electron gain, making more negativeWhat are the factors that affect maximal oxygen consumption?
Mode of exercise, heredity, state of training, gender. body size and composition, age
What are the two things that happen to the adipose tissue when you become obese and what happens first?
1. hyperplasia - increasing number of cells
2. hypertrophy - enlargement of fat cells
What combines with Aceytl-CoA in the Citric Acid Cycle?
Oxaloacetate