Week 4 Exam: 1. What 2 factors mainly speed up rate of glycogen depletion from muscles? a. time of day b. intensity c. ambient temperature (air temp) d. duration e. mood 2. Name the section of the cell where glycolysis occurs. 3. Which 2 events cause approximately the SAME amount of glycogen depletion? a. 20 reps of leg presses to near failure b. Running a 5 k race c. 400m hurdle race d. Swimming 10 miles 4. How many calories per gram are there in each macronutrient? (Circle one number for each) Carbs - 4, 7, 9 Protein 4, 7, 9 Fat - 4, 7, 9 (all cal/g) Bonus point: How calories are in a gram of alcohol? 5. Another name for a probiotic is: a. fatty acid b. bacteria c. glucose d. immune cell 6. Draw a cell as we have done regularly. Label the section of the cell that performs the same chemical reaction as bacteria in your gut.
7A. Name the common waste product produced by gut bacteria and a muscle cell. (as a result of fermenting carbohydrate) 7B. Is the above reaction anaerobic or aerobic? 8. What section of a cell does not use oxygen to produce energy? a. mitochondria b. sarcoplasmic reticulum c. cytosol d. golgi apparatus 9. Another name for glycolysis is: a. Krebs cycle b. sugar fermentation c. oxidation d. hemolysis 10. True or false, glycogen is depleted at a faster rate at a moment during low intensity exercise compared to a moment of high intensity exercise? 11. True or false, steady state, sustained moderately intense exercise performed for an hour will deplete less glycogen than very intense exercise performed for 1 minute. 12. How many ATP s are produced by fermenting 1 glucose molecule in a muscle cell? a. 22 b. 4 c. 19 d. 2 13. Circle the primary section in the graph where the greatest amount of glucose (or glycogen) is depleted.
14. Draw a straight, horizontal line in the graph above to indicate the mark or level where lactic acid threshold is generally identified. 15. Approximately how many grams of glucose does blood contain? (This is an example of a question I may change to just answer it. Meaning no choices, you must know the number. a. 5 b. 150 c. 300 d. none 16. Approximately how many grams does a liver store? a. 5 b. 150 c. 300 d. 600 17. What s a reasonable amount of total muscle glycogen we d expect to be stored in a 160 lb competitive endurance cyclist who always eats to replenish his glycogen stores? a. 100 b. 50 c. 400 d. 1500 18. Who would we expect to store more glycogen in their legs, an endurance runner or a sprinter? (assume muscle mass in legs is equivalent in each runner) 19A. Briefly explain why storing more glycogen in muscle causes weight gain besides the addition of glycogen in the muscle. 19B. Assuming you know the answer to above, what s the quantity of the additional substance that accompanies the the glycogen? You must have the ratio correct to get this bonus point.
20. What factors or food stuffs result in the actual substance and promotion of glycogen storage in a muscle? a. eating fat b. eating carbohydrates c. how long you wait to eat carbohydrates after exhaustive exercise d. the presence of insulin in blood e. the type of training you do, (i.e. high volume endurance training vs. daily walking or athlete vs non-athlete) f. gender 21B. Which cell below is performing at the lowest rate of fermentation? 21B. Which movement below would correspond to that cell? (from Q. 21) a. sprinting b. walking at a normal speed on a sidewalk, say 3.4 mph c. heavy leg presses to failure, 12 reps d. bicycling up a steep hill quite quickly 21C. Indicate the position on the lactate graph that corresponds to the cell from above.
22. What are the two main places your body stores glycogen? 23. Which fuel substrate will be used up completely if you fast for 3 days? a. Protein (or amino acids) b. Fat c. Glycogen 24. Explain why the fuel substrate you chose above is depleted sooner than the other two fuels. (assuming you don t exercise at all for 3 days also) So, the answer has nothing to do with exercise. 25. What food combination would be best to fully replete glycogen after exercising near your lactate threshold for 1-1/2 hours? a) Steak and vegetables b) 1 banana and ½ cup cottage cheese c) Spaghetti and meatballs 26. Explain why running just above lactate threshold during most of a marathon or triathalon may cause an athlete to hit the wall or drop out of the race, i.e. experience severe muscle fatigue.
27. The pie charts below portray the amount of energy eaten as if each macronutrient can be seen in their respective percentages AND their absolute amount in grams or calories. For example, Category 1 reflects 1200 calories total. Each macronutrient supplies an equal amount of calories each at 1/3 of the total. F= Fat P= Protein C = Carbohydrate Cat. 3 Cat. 1 Cat. 2 a. Calculate the total amount of calories supplied from carbohydrate in Category 1. b. Calculate the total amount of calories supplied from Fat in category 1. c. Category 3 reflects 2, 500 calories, total. Fat is 25% of the total. 1. Calculate the calories supplied from fat in category 3. d. Extra credit: 1. Convert the total amount of calories supplied from carbohydrate in Category 1 to grams. 2. Convert the total amount of calories supplied from fat in Category 1 to grams. 3. Convert the total amount of calories supplied from fat in Category 3 to grams.
28. If glycolysis occurs at a very, very high rate within your muscle cells, you are likely (circle one choice only) a. running an elite level 5k race pace b. running an elite marathon pace 29. Name the two basic macronutrients used as fuel substrate. 30. True or False, you can sprint a 60 yard dash without breathing. 31. True or false: Fat can be utilized in the cytosol. 32. The primary fuel substrate used within the cytosol is: a. Acetic acid b. Glucose c. Amino acid d. Fatty acid 33. Another name for anaerobic metabolism is: a. ATP metabolism b. mitochondrial metabolism c. oxidative metabolism d. sugar fermentation 34. What food must you eat to replace glycogen? a. Walnuts b. Eggs c. Potatoes
35. A client wants to lose weight / burn fat - they are overweight. It is their first day training with you. They think feeling the burn is synonymous with burning fat off their body and so they want to work harder and feel this sensation in everything and anything they do especially when they are ready to ride on a stationary bike for 30 minutes. Question What do you tell them is actually occurring regarding fat and glucose utilization when they feel a burn? 36A. What level of lactate in the blood corresponds to LAT? ( a, b or c below) 36B. Next, identify the shift in fuel substrate from/to below. In other words, as you approach, then pass lactate threshold, you shift from using mainly to mainly. (circle one choice below) a) 2mmol b) 4mmol c) 6mmol Circle one: from protein to glucose From glucose to fatty acids From fatty acids to protein From fatty acids to glucose 37. What is the 6-carbon length sugar molecule/fuel substrate called that breaks down into lactate (or brakes into lactic acid) AND what is this process called? 38. Approximately how much glycogen is stored in the liver of a 160 lb lean male? a. 300g b. 500g c.150g d. none
39. Approximately how much glycogen may be stored in his (the 160 lb lean male)muscles? a. 250 b. depends on carb intake c. varies due to type of training performed d. 500g e. All the above