Chapter 13 Flashcards

1
Q

What are some reasons why nutritional advice varied and contradictory? (6)

A
  • ancestry and genetic adaptations will affect an
    individual’s response to food
  • some long-held beliefs are wrong
  • some research has been conducted incorrectly
  • too many rules for the general public to digest
  • nutritional guidelines are not objective – government
    guidelines versus scientific ones… “Canada Food Guide”
    in an example
  • manufacturers make unreliable claims – “Based on science”
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2
Q

What are some things in general to avoid eating? (5)

A
  • processed meats
  • high fructose corn syrup
  • large amounts of sugar
  • refined flour
  • industrially processed fats
    (ex: soybean oil,
    canola or corn oil)
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3
Q

What are the 3 major macronutrients? How many kcals/g to each of them produce?

A
  • proteins: 4 kcal/g
  • fats: 9 kcal/g
  • carbs: 4 kcal/g
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4
Q

Fill in the blank: 1g of alcohol can be metabolised to liberate ___

A
  • 7 kcal
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5
Q

Protein can be used for energy but under normal circumstances our muscles use 4 major sources of energy?

A
carbs
- plasma (blood) glucose
- muscle glycogen
fats
- intramuscular triglycerides
- plasma fatty acids
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6
Q

It is the goal of our body to maintain blood glucose levels. What maintains it (2) and what is it produced by?

A
  • hormones: insulin and glucagon

- produced in the pancreas

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7
Q

Explain what happens to the blood glucose after a meal and between meals/ during exercise.

A
  • after a meal: blood glucose is higher and the liver
    removes the excess glucose from the blood to store it
    as glycogen
  • between meals/ during exercise: blood glucose decreases and the liver releases the stored
    glycogen to be broken down to glucose; lactate produced during exercise can be converted to glucose for fuel during exercise
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8
Q

The use of glycogen during exercise by a specific
muscle, and by muscle fibres (cells) within that
muscle, depends on (3)

A
  • exercise intensity (higher % of VO2 max= higher use of glycogen)
  • muscles involved in the exercise (glycogen will be
    depleted in the muscles used)
  • type of muscle fibre or motor unit recruited
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9
Q

When is protein used as an energy source?

A
  • in exercise only if available calories from fat and carbs are insufficient
  • if there is sufficient calories from fats and carbs, the break down of protein to amino acids contributes to total energy by 2-5% at most; BUT during the final moments of an exercise session lasting 3-5 hours, protein use may reach 5-15% of fuel supply
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10
Q

Fill in the blank: intramuscular stores may account for about ____ the total fat used in endurance events

A
  • half`
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11
Q

What factors govern the selection of fuel for muscular work? (2)

A
  • exercise intensity (At rest about ⅔ of the ATP production comes from fatty acids, the other ⅓ from glycogen and glucose. At 95% of VO2 max. and above carbohydrate is used almost
    exclusively )
  • duration (At exercise intensities between 65–85% of VO2 max, it commonly takes 80–120 min to deplete muscle glycogen stores. As exercise duration increases, the proportion of energy
    produced from fat begins to increase.)
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12
Q

An athlete with a ____________ will get a greater amount of energy from fatty acids compared to a _______

A
  • higher aerobic capacity

- less fit person

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13
Q

Endurance training brings about increased number of ________ and increased __________ in trained muscle fibers. What does this allow aerobically fitter individuals to do?

A
  • mitochondria
  • aerobic enzymes
  • get a greater proportion of
    energy from fat at any given percentage of VO2 max, compared with
    the same percentage of VO2 max for the less fit person
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14
Q

A person on a high-carbohydrate
diet will have _________________ than a person on a
low-carbohydrate diet.

A

higher muscle glycogen levels

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15
Q

What is the benefit of training on a low carb diet?

A
  • improve the body’s ability to metabolize fats
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16
Q

There is considerable evidence that diets with a lot of ______ foods are associated with many chronic diseases.

A
  • high- GI (glycemic index)
17
Q

Explain if High-GI foods are beneficial/ detrimental:

  • before exercise
  • during exercise
  • after exercise
A
  • before: detrimental
  • during: essential in long endurance activity
  • after: important; helps refuel carb stores after exhaustive exercise
18
Q

If athletes want to replenish muscle glycogen, they should

ingest at least ______ within ____ after a hard workout or competition.

A
  • 1.5g of carbs/ kg of weight

- 1 hour

19
Q

What is the problem with counting calories?

A
  • errors when counting both calories in and calories out can each be up to 25%. Total error can be as high as 50%
  • it is more important to focus on food quality and check
    performance measures.
20
Q

Quiz yourself: During high-intensity exercise at ≥ 95% VO2 max, muscles primarily get their energy from:

a) proteins
b) fat
c) carbohydrates
d) vitamins
e) minerals

A

b) fat (double check to be sure)

21
Q
Quiz yourself: Which of the following nutrients does not provide muscles with a significant amount of energy
during exercise (assuming normal diet):
a) plasma FFA
b) muscle glyocgen
c) stored protein
d) muscle triglyceride
e) plasma glycogen
A

c) stored protein

22
Q

Quiz yourself: Which of the following nutrients does not provide you with energy (calories).:

a) fats
b) vitamins
c) proteins
d) carbohydrates
e) they all provide calories to the diet

A

b) vitamins

23
Q

Quiz yourself: A large influx of glucose into the bloodstream 20-30 minutes before an exercise session can trigger a
hormonal response that can often result in something
called _________? (This would occur 20-30 minutes
later during the exercise).
a) osteoporosis
b) hyperglycemia
c) increased fat catabolism
d) rebound hypoglycemia
e) liver damage

A

b) hyperglycemia?

d) rebound hypoglycemia?