Knowt
Chapters 2 and 8:
Chapter 2
Card 1Front: What are the three macronutrients that fuel the body?
Back: Carbohydrates, Fat, Protein [1]
Card 2Front: What are the three forms of carbohydrates?
Back: Monosaccharides, disaccharides, polysaccharides [1, 2]
Card 3Front: What is the storage form of CHO in animals?
Back: Glycogen [3]
Card 4Front: Where is glycogen stored in the body?
Back: Liver and Muscles [3]
Card 5Front: What is the process of combining fatty acids and glycerol to make triglycerides?
Back: Esterification [4]
Card 6Front: What is the primary fuel at rest and during low intensity exercise?
Back: Fat [4]
Card 7Front: How many essential amino acids are there?
Back: 9 [5]
Card 8Front: What is the process of breaking down substrate into molecules?
Back: Catabolic reaction [6]
Card 9Front: Does aerobic metabolism require oxygen?
Back: Yes [6]
Card 10Front: Does anaerobic metabolism require oxygen?
Back: No [7]
Card 11Front: What is the most important energy molecule in cells?
Back: Adenosine Triphosphate (ATP) [8]
Card 12Front: What is PCr composed of?
Back: Creatine and an inorganic phosphate. [9]
Card 13Front: What is the energy source for activities requiring a lot of energy per second, such as sprinting or lifting heavy weights?
Back: ATP-PC system [10]
Card 14Front: How long can the ATP-PC system provide energy?
Back: For a short time, around 5-6 seconds for a sprint and 20-30 seconds for a run/jog [10]
Card 15Front: How many ATPs are produced per molecule of glucose if starting with glucose in glycolysis?
Back: 2 ATPs [11]
Card 16Front: How many ATPs are produced per molecule of glucose if starting with glycogen in glycolysis?
Back: 3 ATPs [11]
Card 17Front: At what exercise intensity does lactate begin to accumulate?
Back: Lactate threshold [12]
Card 18Front: What is the process of converting lactate back to glucose in the liver?
Back: Cori Cycle [12]
Card 19Front: What is the common point where all fuels meet at the start of aerobic ATP production?
Back: Acetyl-CoA [13, 14]
Card 20Front: What is the process of cleaving fatty acids?
Back: Beta Oxidation [13]
Card 21Front: What is another name for the Krebs Cycle?
Back: Citric Acid Cycle (TCA cycle) [14]
Card 22Front: How many ATPs are produced for every NADH in oxidative phosphorylation?
Back: 3 ATPs [15]
Card 23Front: How many ATPs are produced for every FADH2 in oxidative phosphorylation?
Back: 2 ATPs [15]
Card 24Front: What is the total ATP production from glucose?
Back: 38 ATPs [15]
Card 25Front: What is the total ATP production from palmitate (16-carbon chain)?
Back: 129 ATPs [16]
Card 26Front: What percentage of ATP is derived from CHO and fat at rest?
Back: 33% from CHO and 66% from fat [17]
Card 27Front: At maximal exercise intensity, what percentage of ATP comes from carbohydrates?
Back: 100% [17]
Card 28Front: During low-intensity, long-duration activity, what is the gradual shift in metabolism?
Back: Carbohydrate to fat metabolism [18]
Card 29Front: What is VO2?
Back: The volume of oxygen consumed [19]
Card 30Front: What does oxygen deficit represent?
Back: The difference between total O2 consumed during exercise and the total O2 that would have been consumed had VO2 reached a steady state immediately [20]
Card 31Front: What is another term for oxygen debt?
Back: Excess postexercise oxygen consumption (EPOC) [21]
Card 32Front: What type of recovery decreases blood lactate faster?
Back: Active recovery [22]
Card 33Front: What is a calorie?
Back: The quantity of heat necessary to raise the temperature of 1 mL of water 1°C [22]
Card 34Front: What does direct calorimetry measure?
Back: Heat production [23]
Card 35Front: What does indirect calorimetry use to assess energy expenditure?
Back: Measurements of VO2 and VCO2 [23]
Card 36Front: What does RQ stand for?
Back: Respiratory quotient [24]
Card 37Front: What is the RQ for carbohydrates?
Back: 1.0 [24]
Card 38Front: What is the RQ for fat?
Back: 0.70 [24]
Card 39Front: Why can RER be measured to be >1.0 during high intensity exercise?
Back: Due to excess CO2 not produced from substrate breakdown [25]
Card 40Front: What is RMR?
Back: Resting Metabolic Rate; the minimal amount of energy required to sustain the body's vital functions [25]
Card 41Front: What does BMR stand for?
Back: Basal Metabolic Rate [26]
Card 42Front: What does MET stand for?
Back: Metabolic equivalents [26]
Chapter 8
Card 43Front: What is the preferred energy source for aerobic activity?
Back: Carbohydrates [27]
Card 44Front: Why are carbohydrates the preferred energy source for aerobic activity?
Back:
They convert to ATP twice as fast as protein or fat, allowing for a faster sustainable pace [27]
They produce 6% more ATP per unit of O2 consumed than lipids, making them more efficient for O2 use [27]
Card 45Front: What percentage of total caloric intake should be comprised of carbohydrates for physically active individuals?
Back: At least 50% [28]
Card 46Front: What is the goal of carbohydrate loading?
Back: To increase muscle and liver glycogen stores [29]
Card 47Front: What kind of impact does CHO ingestion before exercise have on fuel use?
Back: Increases CHO oxidation and decreases fat oxidation [30]
Card 48Front: Ingesting CHO more than 4 hours before exercise can increase what?
Back: Muscle glycogen stores [30]
Card 49Front: What does a high insulin response lead to?
Back:
Large increase in glucose uptake (transient hypoglycemia) [31]
Decrease in fat breakdown (lipolysis) [31]
Increase in CHO oxidation (decrease in fat oxidation) [31]
Card 50Front: What is glycemic index?
Back: A value representing how high a given meal increases blood glucose concentration [32]
Card 51Front: What is the recommended amount of CHO to ingest per hour during exercise?
Back: 30-60 g [33]
Card 52Front: What are carbohydrate and electrolyte sports drinks intended to do?
Back:
Provide exogenous glucose to spare muscle glycogen [34]
Replace electrolytes and water lost in sweat [34]
Card 53Front: What is the goal of CHO ingestion after exercise?
Back: To increase muscle glycogen content [35]
Card 54Front: How much CHO is needed to replenish glycogen stores after depletion?
Back: 500-600g [36]
Card 55Front: What percentage of skeletal muscle mass does protein comprise?
Back: 22% [37]
Card 56Front: What can a high protein diet lead to?
Back: The development of ketone bodies due to low CHO intake [38]
Card 57Front: When is the best time to ingest protein for resistance training?
Back: Before exercise, although after is also good because it is the period of muscle repair [39]
Card 58Front: What is the best ratio to ingest CHO and protein for resistance training?
Back: 2 CHO/1 PRO [39]
Card 59Front: What is the aim of protein intake for endurance training?
Back: To restore glycogen, maintain FFM, and prevent muscle damage (soreness) [39]
Card 60Front: When is it generally better to take CHO + PRO for endurance training?
Back: After exercise to avoid an insulin spike during exercise [39]
Card 61Front: What is the Atwater factor for triglycerides?
Back: 9 kcal/g [40]
Card 62Front: What type of fat is generally found in animal food sources and should be limited in intake?
Back: Saturated fat [41]
Card 63Front: What are some examples of good sources of omega-3 and omega-6 fatty acids?
Back: Vegetable oils (sunflower, soy) and fish (salmon, trout) [41]
Chapters 2 and 8:
Chapter 2
Card 1Front: What are the three macronutrients that fuel the body?
Back: Carbohydrates, Fat, Protein [1]
Card 2Front: What are the three forms of carbohydrates?
Back: Monosaccharides, disaccharides, polysaccharides [1, 2]
Card 3Front: What is the storage form of CHO in animals?
Back: Glycogen [3]
Card 4Front: Where is glycogen stored in the body?
Back: Liver and Muscles [3]
Card 5Front: What is the process of combining fatty acids and glycerol to make triglycerides?
Back: Esterification [4]
Card 6Front: What is the primary fuel at rest and during low intensity exercise?
Back: Fat [4]
Card 7Front: How many essential amino acids are there?
Back: 9 [5]
Card 8Front: What is the process of breaking down substrate into molecules?
Back: Catabolic reaction [6]
Card 9Front: Does aerobic metabolism require oxygen?
Back: Yes [6]
Card 10Front: Does anaerobic metabolism require oxygen?
Back: No [7]
Card 11Front: What is the most important energy molecule in cells?
Back: Adenosine Triphosphate (ATP) [8]
Card 12Front: What is PCr composed of?
Back: Creatine and an inorganic phosphate. [9]
Card 13Front: What is the energy source for activities requiring a lot of energy per second, such as sprinting or lifting heavy weights?
Back: ATP-PC system [10]
Card 14Front: How long can the ATP-PC system provide energy?
Back: For a short time, around 5-6 seconds for a sprint and 20-30 seconds for a run/jog [10]
Card 15Front: How many ATPs are produced per molecule of glucose if starting with glucose in glycolysis?
Back: 2 ATPs [11]
Card 16Front: How many ATPs are produced per molecule of glucose if starting with glycogen in glycolysis?
Back: 3 ATPs [11]
Card 17Front: At what exercise intensity does lactate begin to accumulate?
Back: Lactate threshold [12]
Card 18Front: What is the process of converting lactate back to glucose in the liver?
Back: Cori Cycle [12]
Card 19Front: What is the common point where all fuels meet at the start of aerobic ATP production?
Back: Acetyl-CoA [13, 14]
Card 20Front: What is the process of cleaving fatty acids?
Back: Beta Oxidation [13]
Card 21Front: What is another name for the Krebs Cycle?
Back: Citric Acid Cycle (TCA cycle) [14]
Card 22Front: How many ATPs are produced for every NADH in oxidative phosphorylation?
Back: 3 ATPs [15]
Card 23Front: How many ATPs are produced for every FADH2 in oxidative phosphorylation?
Back: 2 ATPs [15]
Card 24Front: What is the total ATP production from glucose?
Back: 38 ATPs [15]
Card 25Front: What is the total ATP production from palmitate (16-carbon chain)?
Back: 129 ATPs [16]
Card 26Front: What percentage of ATP is derived from CHO and fat at rest?
Back: 33% from CHO and 66% from fat [17]
Card 27Front: At maximal exercise intensity, what percentage of ATP comes from carbohydrates?
Back: 100% [17]
Card 28Front: During low-intensity, long-duration activity, what is the gradual shift in metabolism?
Back: Carbohydrate to fat metabolism [18]
Card 29Front: What is VO2?
Back: The volume of oxygen consumed [19]
Card 30Front: What does oxygen deficit represent?
Back: The difference between total O2 consumed during exercise and the total O2 that would have been consumed had VO2 reached a steady state immediately [20]
Card 31Front: What is another term for oxygen debt?
Back: Excess postexercise oxygen consumption (EPOC) [21]
Card 32Front: What type of recovery decreases blood lactate faster?
Back: Active recovery [22]
Card 33Front: What is a calorie?
Back: The quantity of heat necessary to raise the temperature of 1 mL of water 1°C [22]
Card 34Front: What does direct calorimetry measure?
Back: Heat production [23]
Card 35Front: What does indirect calorimetry use to assess energy expenditure?
Back: Measurements of VO2 and VCO2 [23]
Card 36Front: What does RQ stand for?
Back: Respiratory quotient [24]
Card 37Front: What is the RQ for carbohydrates?
Back: 1.0 [24]
Card 38Front: What is the RQ for fat?
Back: 0.70 [24]
Card 39Front: Why can RER be measured to be >1.0 during high intensity exercise?
Back: Due to excess CO2 not produced from substrate breakdown [25]
Card 40Front: What is RMR?
Back: Resting Metabolic Rate; the minimal amount of energy required to sustain the body's vital functions [25]
Card 41Front: What does BMR stand for?
Back: Basal Metabolic Rate [26]
Card 42Front: What does MET stand for?
Back: Metabolic equivalents [26]
Chapter 8
Card 43Front: What is the preferred energy source for aerobic activity?
Back: Carbohydrates [27]
Card 44Front: Why are carbohydrates the preferred energy source for aerobic activity?
Back:
They convert to ATP twice as fast as protein or fat, allowing for a faster sustainable pace [27]
They produce 6% more ATP per unit of O2 consumed than lipids, making them more efficient for O2 use [27]
Card 45Front: What percentage of total caloric intake should be comprised of carbohydrates for physically active individuals?
Back: At least 50% [28]
Card 46Front: What is the goal of carbohydrate loading?
Back: To increase muscle and liver glycogen stores [29]
Card 47Front: What kind of impact does CHO ingestion before exercise have on fuel use?
Back: Increases CHO oxidation and decreases fat oxidation [30]
Card 48Front: Ingesting CHO more than 4 hours before exercise can increase what?
Back: Muscle glycogen stores [30]
Card 49Front: What does a high insulin response lead to?
Back:
Large increase in glucose uptake (transient hypoglycemia) [31]
Decrease in fat breakdown (lipolysis) [31]
Increase in CHO oxidation (decrease in fat oxidation) [31]
Card 50Front: What is glycemic index?
Back: A value representing how high a given meal increases blood glucose concentration [32]
Card 51Front: What is the recommended amount of CHO to ingest per hour during exercise?
Back: 30-60 g [33]
Card 52Front: What are carbohydrate and electrolyte sports drinks intended to do?
Back:
Provide exogenous glucose to spare muscle glycogen [34]
Replace electrolytes and water lost in sweat [34]
Card 53Front: What is the goal of CHO ingestion after exercise?
Back: To increase muscle glycogen content [35]
Card 54Front: How much CHO is needed to replenish glycogen stores after depletion?
Back: 500-600g [36]
Card 55Front: What percentage of skeletal muscle mass does protein comprise?
Back: 22% [37]
Card 56Front: What can a high protein diet lead to?
Back: The development of ketone bodies due to low CHO intake [38]
Card 57Front: When is the best time to ingest protein for resistance training?
Back: Before exercise, although after is also good because it is the period of muscle repair [39]
Card 58Front: What is the best ratio to ingest CHO and protein for resistance training?
Back: 2 CHO/1 PRO [39]
Card 59Front: What is the aim of protein intake for endurance training?
Back: To restore glycogen, maintain FFM, and prevent muscle damage (soreness) [39]
Card 60Front: When is it generally better to take CHO + PRO for endurance training?
Back: After exercise to avoid an insulin spike during exercise [39]
Card 61Front: What is the Atwater factor for triglycerides?
Back: 9 kcal/g [40]
Card 62Front: What type of fat is generally found in animal food sources and should be limited in intake?
Back: Saturated fat [41]
Card 63Front: What are some examples of good sources of omega-3 and omega-6 fatty acids?
Back: Vegetable oils (sunflower, soy) and fish (salmon, trout) [41]
