Brainscape's Knowledge GenomeTM

Browse over 1 million classes created by top students, professors, publishers, and experts.


See full index

NASM CSNC > Chapter 8 - Carbohydrates > Flashcards

Chapter 8 - Carbohydrates Flashcards

You may prefer our related Brainscape-certified flashcards:
NASM ® CPT flashcards
1
Q

carbohydrate storage in the body vs fat storage

A

fewer carbohydrates are stored in the body when compared to fats because they serve different purposes with regard to energy needs

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
2
Q

starch

A

polysaccharide

found in plants that contains glucose molecules bound together in a large, macromolecular structure

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
3
Q

sugar

A

A chemical structure that consists of
1. carbon
2. hydrogen
3. oxygen

classified as a carbohydrate

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
4
Q

where in the body is carbohydrate primarily stored for later use?

A
  1. liver tissue (about 100g capacity)
  2. muscle tissue (300-600g capacity)
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
5
Q

carbohydrate structure

monosaccharide

A

A class of sugar molecules that contain single units

considered a simple carbohydrate

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
6
Q

carbohydrate structure

disaccharides

A

A class of sugar molecules that contain two monosaccharides bonded together

considered a simple carbohydrate

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
7
Q

carbohydrate structure

polysaccharides

A

A class of sugar molecules that contain long chains (10 to thousands) of monosaccharides

primary ones are glycogen and fiber

considered a complex carbohydrate

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
8
Q

carbohydrate structure

oligosaccharides

A

A class of sugar molecules that contain between 3–10 monosaccharides

considered a complex carbohydrate

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
9
Q

types of monosaccharides

what are the 3 primary monosaccharides?

A
  1. glucose
  2. galactose
  3. fructose
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
10
Q

monosaccharides

glucose

A

A monosaccharide that is the primary form of carbohydrate energy in the human body; most often found in plants

Rice, wheat, potatoes, table sugar, and other startchy foods.

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
11
Q

monosaccharides

galactose

A

A monosaccharide that is often found in dairy

Milk, yogurt, cheese, kefir, and other dairy products

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
12
Q

monosaccharides

fructose

A

A monosaccharide that is often found in fruit

Apples, oranges, bananas, berries, and other fruits

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
13
Q

monosaccharide structures

A

different formations of carbon, hydrogen, and oxygen

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
14
Q

what are the 3 primary disaccharides?

A
  1. sucrose
  2. maltose
  3. lactose
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
15
Q

disaccharides

sucrose

A

glucose and fructose molecules

Table sugar, dates, and high-fructose corn syrup.

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
16
Q

disaccharides

maltose

A

2 glucose molecules

Molasses, bagels, pizza, beer, pancakes, pies, maltomeal, edamame, brown rice syrup, and beer

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
17
Q

disaccharides

lactose

A

glucose and galactose

Milk, yogurt, cheese, and kefir

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
18
Q

polysaccharide

glycogen

A

A polysaccharide that is the primary form of stored sugar in the human body

Glycogen has a specific structure; it is a highly branched molecule that allows the human body to store large amounts of glucose and allows it to be quickly processed enzymatically due to the highly branched structure. It also allows for an efficient process to create more glycogen from single glucose units

The two main sources of glycogen are found in the liver (~50–200 grams) and in skeletal muscle (~300–700 grams)

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
19
Q

polysaccharides

fiber

has 2 kinds - soluble and insoluble

A

A form of oligosaccharide or polysaccharide resistant to digestive enzymes (due to molecular structure)

Fiber refers to a group of indigestible polysaccharides and can be labelled as soluble or insoluble. Soluble fiber dissolves in water, whereas insoluble fiber does not

found in a block structure, not a chain structure like glycogen. The block structure makes it much harder to digest compared to branched-structure polysaccharides

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
20
Q

polysaccharide

amylose

A

A form of starch that is classified based on a long, unbranched chain of monosaccharides

UNBRANCHED - takes forever to metabolize

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
21
Q

starch

amylopectin

A

A polysaccharide form of starch that is classified based on a highly branched chain of monosaccharides

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
22
Q

glycogen digestion

A

glycogen that has a branched structure can be digested at each end of the branch structure, which means multiple single-unit glucose molecules can be made available at a given time. This is much more efficient than amylose, which can only be digested at each open end

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
23
Q

fiber digestion

A

presents a challenge for digestion because it does not have open ends from a molecular structure standpoint, making it more difficult, or impossible, to enzymatically digest

These structural differences and their impacts on digesting have important physiological effects that the Sports Nutrition Coach should consider

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
24
Q

oligosaccharide

A

3-10 monosaccharide units in length

These carbohydrates are generally resistant to digestion, primarily due to the fact that humans lack the enzymes to break them down

primarily function as prebiotics, or food for the human biome

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
25
Q

digestion

gastrointestinal tract

A

The tract from the mouth to the anus, including all the organs, through which food passes, is digested, and is absorbed

Digestion can take anywhere up to 4–6 hours to complete, depending on the amount and type of foods consumed

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
26
Q

cell membranes in the digestion process

A

The membrane that surrounds the cytoplasm of the cell, demarcating the inside of the cell from its environment

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
27
Q

digestion

transporter proteins

A

Proteins that transport other molecules, ions, or proteins across cell membranes

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
28
Q

digestion

proteases

A

enzymes for digestion of proteins

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
29
Q

digestion

bile acid

A

Acids produced by the liver that help digestion

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
30
Q

digestion

amylase

A

an enzyme that helps break down starch carbohydrates

produced by the salivary glands

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
31
Q

digestion

salivary glands

A

Glands in the mouth that produce saliva to help with mastication and enzymatic degradation

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
32
Q

carbohydrate digesion and absorption

A
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
33
Q

digestion

glycosidic bonds

A

A type of covalent bond that joins a carbohydrate to another molecule

34
Q

digestion

maltase

A

enzyme that metabolizes the disaccharide maltose

35
Q

digestion

lactase

A

enzyme that metabolizes the disaccharide lactose

36
Q

digestion

sucrase

A

enzyme that metabolizes the disaccharide sucrose

37
Q

sodium glucose co-transporter 1 (SGT-1)

A

A transporter located in the gastrointestinal tract that transports
1. sodium
2. glucose
3. galactose

into the body

38
Q

GLUT-5

A

transports the disaccharide fructose to the surface of intestinal cells

39
Q

GLUT-2

A

all three monosaccharides rely on a separate transporter (GLUT2) to then enter the circulation

40
Q

Hormonal Regulation of Carbohydrate Metabolism

incretin hormones

A

A group of hormones that function** to decrease blood glucose levels**

include glucose-dependent insulinotropic peptide (GIP) and glucagon-like peptide-1 (GLP-1), are hormones that are secreted by specific cells (GIP, K cells; GLP-1, L- cells) in the upper and lower gut, respectively, following carbohydrate consumption

41
Q

Hormonal Regulation of Carbohydrate Metabolism

Glucose-dependent insulinotropic peptide

A

An incretin hormone that stimulates insulin release

42
Q

Hormonal Regulation of Carbohydrate Metabolism

glucagon-like peptide 1

A

An incretin hormone that augments insulin secretion

43
Q

Hormonal Regulation of Carbohydrate Metabolism

beta cells

A

A group of cells located in the pancreas that produce insulin.

44
Q

Hormonal Regulation of Carbohydrate Metabolism

insulin

A

from specific insulin-producing cells, known as beta cells, in the pancreas

helps shuttle glucose from circulation into peripheral tissues, such as skeletal muscle, adipose tissue, and the liver, lowering blood glucose levels back to normal after a person consumes carbohydrates in a meal. Insulin also causes skeletal muscle to start turning free glucose into glycogen by triggering glycogenesis as well as to begin taking amino acids and fatty acids into muscle and other tissue

45
Q

Hormonal Regulation of Carbohydrate Metabolism

glycogenesis

A

Turning glucose back into glycogen for storage

46
Q

Hormonal Regulation of Carbohydrate Metabolism

glycogenolysis

A

The chemical process of breaking down glycogen into glucose

47
Q

Hormonal Regulation of Carbohydrate Metabolism

glucagon

A

Glucagon is often thought of as the counterregulatory hormone to insulin

Like insulin, glucagon is also released from the pancreas. Unlike insulin, glucagon works to raise blood sugar levels by promoting glycogenolysis—the breakdown of glycogen into glucose—in the liver and the subsequent release of that glucose into circulation

48
Q

hypoglycemia

A

The state of having low levels of blood glucose

49
Q

de novo lipogenesis

A

The process of creating fatty acids from nonfatty acid sources

50
Q

primary energy source for brain vs heart

A

brain uses carbs
heart uses fatty acids

51
Q

energy for exercise vs at rest

A

carbohydrates used for exercise
fatty acids used at rest

52
Q

4 primary fuel sources for skeletal muscle

A
  1. intramuscular fatty acids
  2. intramuscular glucose (in the form of glycogen)
  3. circulating fatty acids
  4. circulating glucose
53
Q

effect of exercise intensity on substrate utilization

A
54
Q

Effect of Exercise Duration on Substrate Utilization

A

all three energy systems are used concurrently. However, as exercise intensity changes, the relative contribution of each energy system and which substrates are used to produce ATP change

55
Q

The Effect of Dietary Carbohydrates on Exercise

A

The consumption of dietary carbohydrates is one of the most effective interventions for improving or sustaining high intensity exercise. However, it is important to consider the application of dietary carbohydrates from two different aspects: chronic (or daily) nutrition and acute (or game day) nutrition

56
Q

Carbohydrate Intake Recommendation and Training Volume

A
57
Q

Acute Carbohydrate Consumption and Performance

A

there may be additional need and benefit from consuming carbohydrates before, during, and immediately following exercise, because consuming carbohydrate during exercise itself provides an additional energy source, which helps support the limited glycogen storage pool

58
Q

pre-exercise carbohydrate

A

Consuming carbohydrates before exercise provides an opportunity to refill muscle glycogen stores, and, most importantly, also allows liver glycogen—which can become depleted by up to 50% during sleep—to be replenished

Because liver glycogen plays an important role in maintaining glucose supply within the blood, the pre-exercise meal is especially critical if exercise is performed earlier in the day

59
Q

how is the type/amount of carbohydrate determined?

A

the intensity, duration, and sport being played

60
Q

Carbohydrate intake recommendations during exercise

brief exercise

A

< 30 minutes

none required

61
Q

Carbohydrate intake recommendations during exercise

sustained high-intensity exercise

A

30-60 minutes

< 30 g including use of mouth rinsing

62
Q

Carbohydrate intake recommendations during exercise

endurance exercise + intermittent team sports

A

1-2.5 hours

30–60 g per hour

63
Q

Carbohydrate intake recommendations during exercise

Prolonged endurance or ultra-endurance exercise

A

> 2.5 hours

Up to 90 g per hour using multiple transportable carbohydrates (e.g., maltodextrin and fructose)

64
Q

Post-Exercise Carbohydrate Considerations

A

Most evidence suggests that ~1–1.1 grams of carbohydrate per kg of body weight per hour should be consumed within a few hours of completing an exercise or competition

However, the exact window in which it should be consumed has not been precisely established. Pragmatically speaking, the closer one can get to post-workout, the more quickly glycogen can be replenished

65
Q

Low-Carbohydrate Diets and Performance

A

has not been proven to produce added benefit to conventional normal carb-intake dieting

66
Q

Carbohydrate Periodization

A

is not supported in the current literature

67
Q

glycemic index

A

is highly variable among people

i.e., if two identical athletes eat a banana, one athlete’s blood sugar could increase much more than the other

68
Q

what type of carbohydrates are easiest for an athlete to digest?

A

mono and disaccharides

69
Q

What is an important enzyme found in saliva that helps breakdown starches?

A

amylase

70
Q

how long does it take to completely deplete glycogen stores doing 60% vo2 max exercise?

A

2 hours, 120 minutes

71
Q

Carbohydrate intake recommendation based on training volume

A
72
Q

carbohydrate loading

A

most effective when done at least 72 hours in advance of an activity

73
Q

How many grams of glucose per hour can SGLT1 transporters absorb?

A

60g per hour

74
Q

Which enzyme helps break down sucrose?

A

sucrase

75
Q

Which disaccharide passes through the human digestive tract without being digested?

A

cellulose

76
Q

Which starch carbohydrate has a highly branched structure?

A

amylopectin

77
Q

Which disaccharide is comprised of two glucose molecules?

A

maltose

78
Q

Athletes over the age of 60 display what unique feature regarding carbohydrate metabolism?

A

reduced glycogen storage

79
Q

Which is an incretin hormone?

A

glucagon-like peptide 1

80
Q

How much carbohydrate should be consumed within 3 to 4 hours of a competition or exercise session?

A

1-4 g/kg

81
Q

High fat diets can decrease which enzyme involved in carbohydrate metabolism?

A

pyruvate dehydrogenase

NASM CSNC (19 decks)

Brainscape helps you reach your goals faster, through stronger study habits.
© 2024 Bold Learning Solutions. Terms and Conditions