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31 Cards in this Set
- Front
- Back
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What is the current glycogen loading approach |
Mixed diet days 1-3 High CHO days 4-6 Taper intensity days 2-6 -50% or less days 4/5, rest day 6 |
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where are omega 6's found |
corn and meat |
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where are omega 3's found |
grains and ish |
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What is the key point about omgea 3/6 consumption |
ratio b/w the 3, want 1:1 |
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function of omgea-6's |
pro-inflamatory |
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function of omgea-3's |
minimally inflammatory or anti |
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Which omega wins when competing for enzyme |
Omega-6 |
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Steps of fat digestion |
1) little digestion in stomach 2) Pancreas secretes lipase to disgest fat into monoglycerides and FFA 3) Bile made in liver aids in digestion/absorption 4) FFA incorporated in chylomicrons and transfered to lymph 5) <5% excreted |
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What are the different types of lipo-proteins |
Very lowdensity LP (VLDLP) -Mainly triglycerides; deliver FFA and glycerolto cells LDLP -Mainly cholesterol; delivers cholesterol tocells - Small dense LDL of health concern HDLP -Mainly protein delivers cholesterol from cellsto liver |
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What breaks down TG at the membrane |
Lipoprotein lipase (LPL) breaks down TG at the membrane· - glycoprotein lipase in cell membranes help breakdown Tg into FFAs and monoglyerides |
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what helps break down Tg into FFAs and monoglyerides |
glycoprotein lipase in cell membranes help break down Tg into FFAs and monoglyerides |
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How does chronic exercise affect lipid profile |
-Increase HDL· -Decrease TG· May improve total cholesterol and LDL (but notconsistently reported) -Greater improvements from greater trainingvolume -Had people doing 1200-2200kcl week -Remember:10k steps/day = 35km/wk -150 min/week of moderate exercise (6 METS) –1125kcal for 75kg individual |
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What intensity is the most fat oxidized |
Fat burning zone is where the greatest % of energy comes from fat oxidation (<55%) But the most absolute fat oxidation comes at higher intensites (60-65%) Greater exercise duration = more reliance on fat metabolism |
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What exercise hormones mobilize fat |
Epinephrine stimulates HSL |
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How does epinephrine from exercise act |
acts to mobilize fat by stimulating HSL |
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What is lipameia |
the presence in the blood of an abnormally high concentration of emulsified fat. |
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What are the recomendations to reduce post-meal lipaemia |
Moderate aerobic exercise (50-60% VO2max) 500kcal 16h before to 1.5h after |
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How does resistance exercise effect plasma TG |
Resistance Exercise attenuates the post-prandial rise inplasma TG· -If you eat a high fat meal after exercise, theTG (mmol/L) doesn’t increases as much (more is taken up into the muscle |
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How does insulin effect FFA oxidation |
-Insulin reduces FFA mobilization by inhibiting HSL· -Increased glycogenolysis during intense exercise appears to inhibit the entry of LCFA into the mitochondria (text) |
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How does training effect fat oxidation over time |
Exericse Training increases FO at same absolute and relativeexercise intensities· -Greater reliance on plasma FFA in trained people |
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What are the training adaptations that lead to greater fat oxidation |
Increased capillarization = more blood flow (FFA and O2 delivery) -Increased IMTG content· -Increased adipose and muscle HSL to epinephrine· -Increased FFA transporters in muscle membrane· -Increased number and size of mitochondria· -Increased activation of FFA and transport acrossmitochondrial membrane· -Increased level and activity of oxidativeenzymes |
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What does fat loading do |
Theoretical mechanism to help delay onset offatigue · -Elevated serum FFA levels and muscletriglyceride levels · -Increase the percentage use of fat as an energysource during exercise -Spare the use of muscle glycogen· NO Performance Effect |
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Job of VLDLP |
lipoprotein made by liver from TG/cholesterol -converted to LDL in the blood stream Transport endogenous products (FFA and glycerol to cells) |
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Job of LDL |
Transfers lipids around in the ECF -Mostly cholesterol; delivers to cell -pose risk for CVD, associated w/ plaque buildup |
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Job of HDL |
Removes fat molecules from cells carries cholesterol, TG and phospholipids increasing HDL causes decrease plaque |
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Differnce b/w LPL and HSL |
LPL breaks down TG at the membrane such as ones in VLDLP and Chylomicrons HSL breaks down stored TG in adipose |
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Increased ____________ during intense exercise appears to inhibit the entry of LCFA into the mitochondria (text) |
Increased glycogenolysis during intense exercise appears to inhibit the entry of LCFA into the mitochondria (text) |
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Increased glycogenolysis during intense exercise appears to ____________? |
Increased glycogenolysis during intense exerciseappears to inhibit the entry of LCFA into the mitochondria |
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what are the 5 major groups of Lipoproteins |
All allow fats to be moves in the water-soluble plasma 1) chylomicrons 2) VLDL 3)LDL 4) IDL 5) HDL |
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What is the role of chylomicrons |
-consists of mostly TG's -transports dietary lipids from intestine to other locations in the body |
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Role of IDL |
Formed from degradation of ldl density B/w VLDL and LDL acts like LDL; transports TG, fat, cholesterol |
