HSC450 Final

3 major carb categories

1. monosaccharide

2. disaccharide

3. polysaccharide

3 different monosacharides

1. glucose

2. fructose

3. galactose

4 major glucose functions

1. cell use for energy

2. stores as glycogen in liver and muscle

3. converts to fat for energy storage

4. provides carbon skeletons to synthesize nonessential AA

fructose

• fruit sugar

• honey, flower, berries

• energy source

• sweetest mono

galactose

• forms milk sugar

• not in nature

• converts to glucose

3 disacharides

1. sucrose

2. lactose

3. maltose

sucrose

• glucose + fructose

• beet sugar, cane sugar

lactose

• glucose + galactose

• only in milk

maltose

• glucose + glucose

• beer, cereal

plant polysachharides

• starch

• fiber

starch

• seeds, grains, breads, pasta, beans

fiber

• nonstarch

• includes celluose

• resistant to human digestion

• leaves, stems, fruit coverings

animal polysacharrides

• glycogen (500 in body, 400g muscle, 100g liver)

• muscle glycogen (major carb energy source)

glycemic index

• relative (qualitative) indicator to raise blood glucose levels

• high GI: carrots, rice, potatoes, bananas

• low GI: peanuts, lentils, beans, apples

role of lipids

1. energy reserve

2. thermal insulation

3. vital organ protection

4. hunger suppression

5. vitamin transport

rec lipid intake

• no more than 300mg of cholesterol daily

rec protein intake (athletes)

• 1.2-1.8g

rec protein intake (NARP)

• 0.83 g/kg-BW

Fat soluble vitamins

• A (veggies), D(eggs, oil), E(seeds, veggies), K(veggies)

• Dissolve and store in body’s fatty tissues; do not require daily intake

Water soluble vitamins

• C(fruits), B6(meats), B1/B2(meats), B12(meats, eggs)

• Act as coenzymes— accelerates chemical compound interconversions

trace minerals

major minerals

rec calcium intake

1000mg per day (age 19-50)

osteoporosis

porous bones due to mineral deficiency

female athlete triad

1. disordered eating behaviors

2. osteoporosis

3. amenorrhea (menstrual malfunction)

rec water intake

• sedentary: 2.5L

• active: 5-10L

factors that influence water intake

1. heat

2. intensity of PA

3. metabolism

4. liquids

5. food

Hyponatremia and prevention

water intoxication related to dilution of body’s normal sodium concentration

prevention: replenish salt loss, proper hydration, acclimation, aware of meds

Atwater values for macronutrients (calories per gram of macro)

My Plate – daily recommendations for each food group

Guidelines for pre-competition, during PA, and post-competition meals (content, time,
what to avoid

Carbohydrate loading procedures (classic, modified, rapid) and benefits/potential risks

Substances banned by WADA

Ergogenic aids: know 1) how each one is believed to benefit performance or the body
2) when applicable, what they are advertised as doing, 3) potential negative side effects

Enzymes vs coenzymes

Phosphagens: ATP, PCr

What is oxidation? Reduction?

What is lactate? What happens in the Cori Cycle (figure 5.16)

Energy release from macros (primary energy source? Most plentiful energy source)

Process of energy release from macros – carbs, lipids, proteins
o Glycolysis, CAC, beta oxidation, deamination, etc

Fate of macros energy surplus (5.23)

3 Energy Systems – ATP/PCr, Glycolytic/Lactate, Aerobic

Steady-Rate Activity vs Non-steady rate activity (lactate?)

Oxygen deficit and be able to explain figure 6.4

Maximal oxygen uptake (VO2max) and be able to explain figure 6.5

Differences between fast and slow-twitch muscle fibers

Bonking

active vs passive recovery

Specificity vs Generality Principles

Examples of Immediate Energy, Glycolytic, & Aerobic performance tests

power - definition and formulas

Sex differences in anaerobic performance

Factors that affect individual differences in anaerobic performance

VO2max prediction – how, assumptions, figures 7.13 and 7.15

BMR, BSA, RDEE

Running/Walking energy expenditure - crossover velocity, effects of body mass,
surface, footwear, etc

Respiratory values: (TV, IRV, ERC, TLC, RLV, FVC, FRC)

Minute ventilation

Breathing rate adjustments during physical activity (rate, tidal volume)

Effect of Valsalva maneuver on blood pressure (before/after lift

Effect of aerobic training on blood

Hemoglobin (function, structure) & Oxyhemoglobin (Bohr effect – ph, temp

Ventilation control (neural, humoral, chemical, integrated

Differences in male vs female (hemoglogin, lung values

Physical activity induced changes (blood pressure, pulse

Cardiac output (what does it represent, formula

Rate Pressure Product (RPP) – what does it represent, how is it calculated

Blood pressure – normal/hypertension values, what does it represent

Differences between trained & untrained (stroke volume, HR)

Blood flow - distribution and changes with physical activity

PNS vs CNS, Afferent vs Efferent, ANS vs Somatic NS

Sympathetic vs Parasympathetic

How does a reflex work (simple)

Proprioceptors – location, what they detect, response in the body (spindle, GTO,
pacinian corpuscles

Step-by-step events of a muscle contraction (motor unit, troponin/tropomyosin,
actin/myosin, calcium, cross-bridges) and relaxation

Different types of muscle fibers (type I, type II) and variation by sport

Location & target/effect of hormones (ex: ant/post pituitary, parathyroid, adrenal gland
(medulla & cortex), pancreas)

Cortisol production & effects on body (starting from hypothalamus/CRH secretion

nsulin/Glucagon – source, function. Why less insulin required in training individuals?

Physical activity in diabetic patients – risk, benefits

Predominant energy systems during different types of performance

Specific changes that occur with detraining

Aerobic changes with training: metabolic, cardiovascular, pulmonary, lactate, body
composition, temperature regulation, performance changes, psychological

What factors affect how someone responds to training? Responder vs non-responders

What is the most critical factor in training? How is it measured or assessed?

Guidelines for strength training: overload, minimum intensity, different approaches to
overload

Force-velocity relationship, be able to explain figure 14.6

periodization

Adaptations with resistance training: neural, muscular, connective tissue and bone,
body composition

How does dehydration affect physiologic function?

What happens to temperature, HR, and sweat loss with acclimatization?

events affected by altitude