Kinesiology 3339A/B Study Guide - Fall 2018, Comprehensive Midterm Notes - Protein, Fat, Muscle
12 Oct 2018
School
Department
Course
Professor
Kinesiology 3339A/B
MIDTERM EXAM
STUDY GUIDE
Fall 2018
Lecture 1
Milo of Croton 6th BC
- Cow’s diet: 20 pounds of meat, 20 pounds of bread and 18 pints of wine daily
- With a gradual increase in stress due to carrying weight of the cow every day, the body tries
adapting to it and gets stronger as it carries a heavier and heavier cow
Ergogenic effects of Selected Substances:
Carbohydrates:
- How eating carbs will affect performance they tested:
o High fat-low carb diet
o Normal diet
o High carb-low fat diet
- By increasing the carbs from low to normal to high, muscle glycogen increases
- More carbs = more muscle glycogen = can go longer before fatigue
o Time to exhaustion with high carb would be about 3x that of a low carb diet
CHO and Performance:
- Ran for 2 hours every day for 3 days
- Took a leg muscle biopsy to measure muscle glycogen
- High carb diet: 70% muscle glycogen
o Consistently kept higher glycogen levels
o Refuel and then it goes back up after work out
- Low carb diet: 40% muscle glycogen
o Don’t refuel carbs so it consistently lowers
- Therefore, it is important to have a high carb diet after exercise or you will not have a good work
out the next day because glycogen is depleting
- Best to refuel in first 30-60 minutes after workout because contraction induced glucose increases
o With more time passing, sensitization to glucose absorption decreases and is less affective
Chronic CHO Ingestion –Carb loading: (Super compensation)
- Use a high carb diet (before large exercise marathon) to increase glycogen stores and muscle cells
can take in more
find more resources at oneclass.com
find more resources at oneclass.com
Lecture 1
- CHO loading into muscles with long endurance exercise (over an hour)
- 6 days before the race they planned:
o yellow= exercise, red= dietary carbs
o dropped exercise to half (to 40 mins) and maintain carb
o then reduce exercise more and increase carbs at 3 days’ in
o at day 6 is rest day with same amount of carbs
CHO is important during exercise:
- tested placebo and a polymer of glucose
- glucose plasma level measured in blood (Y axis) over time
- in first 135 mins they didn’t ingest anything and glucose levels drop
- at 135 mins they got the treatment
o placebo: shows no change
o providing CHO during exercise can increase blood sugar and enhance performance
find more resources at oneclass.com
find more resources at oneclass.com
Document Summary
Cow"s diet: 20 pounds of meat, 20 pounds of bread and 18 pints of wine daily. With a gradual increase in stress due to carrying weight of the cow every day, the body tries adapting to it and gets stronger as it carries a heavier and heavier cow. How eating carbs will affect performance they tested: high fat-low carb diet, normal diet, high carb-low fat diet. By increasing the carbs from low to normal to high, muscle glycogen increases. More carbs = more muscle glycogen = can go longer before fatigue: time to exhaustion with high carb would be about 3x that of a low carb diet. Ran for 2 hours every day for 3 days. Took a leg muscle biopsy to measure muscle glycogen. High carb diet: 70% muscle glycogen: consistently kept higher glycogen levels, refuel and then it goes back up after work out. Low carb diet: 40% muscle glycogen: don"t refuel carbs so it consistently lowers.
