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Phy Sci 5 - Final - Topic 18
Fuel Utilization During Exercise
14
Physiology
Undergraduate 1
06/04/2009

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Term
Basal Metabolic Rate (BMR)
Definition
minimum level of energy required to sustain the body's vital functions when awake; makes up largest percentage of daily energy expenditure (60-75%).
Term
Physical Activity (Daily Expenditures)
Definition
the 15-30% of daily expenditures is comprised of exercise thermogenesis & non-exercise activity thermogenesis; energy cost for weight bearing activities is obvi higher & calories expended by a heavier person are larger than that expended by lighter person (have to carry around all that weight!)
Term
Energy Contribution During Exercise
Definition
how much fat and carbohydrates are used during exercise; factors for determining underlying energy contribution during exercise: exercise duration/intensity, antecedent diet, & training status.
Term
Respiratory Exchange Ratio (RER)
Definition
how much oxygen is required to completely oxidize (breakdown) fat/carb molecules can be quantified using RER, an indicator of fuel source utilization. RER = CO2 produced/O2 consumed.
Term
RER for Carbohydrates
Definition
since gas exchange for equation is equal, RER for oxidizing carb for fuel = 1.
Term
RER for Fat
Definition
lipids have fewer oxygen atoms in proportion to hydrogen/carbon, thus RER is lower because although fat provides more energy than carbs, more oxygen is needed to oxidize fat than carbs.
Term
RER: Exercise Duration & Intensity
Definition
during exercise glycogen stores become depleted quickly, thus more fat is used to produce energy required for exercise. But as exercise intensity increases, a higher percentage of carbs are used and the fat contribution decreases. Therefore, while the percentage of energy from fat decreases as work intensity increases, the total number of calories expendid (from sat/unsat carbs being broken down) and thus the total amount of fat (from carbs) increases. It is FALSE to say that exercising at a low intensity burns fat.
Term
Key Factor for Exercise
Definition
total CALORIES burned; whatsmore, at higher exercise intensities, both more total calories AND more fat calories are burned. This is why studies show that high intensity interval training is as good if not better for fat loss.
Term
Exercise Diet
Definition
if a diet manipulation elevates glycogen stores before exercise, delays the utilization of glycogen, makes more Free Fatty Acids (FFA) available, and/or promotes fat oxidation during exercise, it will enhance endurance exercise performance.
Term
Carb Diet | Fasting -> Exercise
Definition
eating carbs before exercise LOWERS fat oxidation (breaks down slower) as compared to fasting which INCREASES oxidation for ~6 hrs. Conclusion: fasting better than carbs before exercise.
Term
Training
Definition
endurance trained individuals oxidize proportionally MORE fat and LESS carbs than untrained people. With aerobic training, the body becomes more efficient at using fat as an energy source both during AND after exercise.
Term
Excess Post-Exercise Oxygen Consumption (EPOC)
Definition
elevation of metabolism above resting levels after exercise. Body processes do NOT return immediately to rest after exercise. After exercising, the body must take up more oxygen to "recover," or return to rest/homeostasis.
Term
High EPOC Exercise
Definition
the amount of calories burned post-exercise depends on the intensity & duration of exercise i.e. high intensity anaerobic exercise & resistance training = high EPOC (recovery oxygen consumption) to return to rest because more carbs (aerobic) were used and those ATP stores must be replenished via more oxygen consumption.
Term
Benefits of Low-Intensity Exercise
Definition
better tolerated by sedentary or untrained people, cardiac patients, the obese, & people w/joint problems & decreases risk of injury.
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