Brainscape's Knowledge GenomeTM


Top Flashcards (Certified)
All Flashcards

NASM CSNC > Chapter 8 - Carbohydrates > Flashcards

Chapter 8 - Carbohydrates 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
# digestion gastrointestinal tract
The tract from the mouth to the anus, including all the organs, through which food passes, is digested, and is absorbed ## Footnote Digestion can take anywhere up to 4–6 hours to complete, depending on the amount and type of foods consumed
26
cell membranes in the digestion process
The membrane that surrounds the cytoplasm of the cell, demarcating the inside of the cell from its environment
27
# digestion transporter proteins
Proteins that transport other molecules, ions, or proteins across cell membranes
28
# digestion proteases
enzymes for digestion of proteins
29
# digestion bile acid
Acids produced by the liver that help digestion
30
# digestion amylase
an enzyme that helps break down starch carbohydrates ## Footnote produced by the salivary glands
31
# digestion salivary glands
Glands in the mouth that produce saliva to help with mastication and enzymatic degradation
32
carbohydrate digesion and absorption
33
# digestion glycosidic bonds
A type of covalent bond that joins a carbohydrate to another molecule
34
# digestion maltase
enzyme that metabolizes the disaccharide **maltose**
35
# digestion lactase
enzyme that metabolizes the disaccharide **lactose**
36
# digestion sucrase
enzyme that metabolizes the disaccharide **sucrose**
37
sodium glucose co-transporter 1 (SGT-1)
A transporter located in the gastrointestinal tract that transports 1. sodium 2. glucose 3. galactose into the body
38
GLUT-5
transports the disaccharide **fructose** to the surface of intestinal cells
39
GLUT-2
all three monosaccharides rely on a separate transporter (GLUT2) to then enter the circulation
40
# Hormonal Regulation of Carbohydrate Metabolism incretin hormones
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
# Hormonal Regulation of Carbohydrate Metabolism Glucose-dependent insulinotropic peptide
An incretin hormone that stimulates insulin release
42
# Hormonal Regulation of Carbohydrate Metabolism glucagon-like peptide 1
An incretin hormone that augments insulin secretion
43
# Hormonal Regulation of Carbohydrate Metabolism beta cells
A group of cells located in the pancreas that produce insulin.
44
# Hormonal Regulation of Carbohydrate Metabolism insulin
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
# Hormonal Regulation of Carbohydrate Metabolism glycogenesis
Turning glucose back into glycogen for storage
46
# Hormonal Regulation of Carbohydrate Metabolism glycogenolysis
The chemical process of breaking down glycogen into glucose
47
# Hormonal Regulation of Carbohydrate Metabolism glucagon
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
hypoglycemia
The state of having low levels of blood glucose
49
de novo lipogenesis
The process of creating fatty acids from nonfatty acid sources
50
primary energy source for brain vs heart
brain uses carbs heart uses fatty acids
51
energy for exercise vs at rest
carbohydrates used for exercise fatty acids used at rest
52
4 primary fuel sources for skeletal muscle
1. intramuscular fatty acids 2. intramuscular glucose (in the form of glycogen) 3. circulating fatty acids 4. circulating glucose
53
effect of exercise intensity on substrate utilization
54
Effect of Exercise Duration on Substrate Utilization
## Footnote 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
The Effect of Dietary Carbohydrates on Exercise
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
Carbohydrate Intake Recommendation and Training Volume
57
Acute Carbohydrate Consumption and Performance
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
pre-exercise carbohydrate
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 ## Footnote 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
how is the type/amount of carbohydrate determined?
the intensity, duration, and sport being played
60
# Carbohydrate intake recommendations during exercise brief exercise
< 30 minutes none required
61
# Carbohydrate intake recommendations during exercise sustained high-intensity exercise
30-60 minutes < 30 g including use of mouth rinsing
62
# Carbohydrate intake recommendations during exercise endurance exercise + intermittent team sports
1-2.5 hours 30–60 g per hour
63
# Carbohydrate intake recommendations during exercise Prolonged endurance or ultra-endurance exercise
> 2.5 hours Up to 90 g per hour using multiple transportable carbohydrates (e.g., maltodextrin and fructose)
64
Post-Exercise Carbohydrate Considerations
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
Low-Carbohydrate Diets and Performance
has not been proven to produce added benefit to conventional normal carb-intake dieting
66
Carbohydrate Periodization
is not supported in the current literature
67
glycemic index
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
what type of carbohydrates are easiest for an athlete to digest?
mono and disaccharides
69
What is an important enzyme found in saliva that helps breakdown starches?
amylase
70
how long does it take to completely deplete glycogen stores doing 60% vo2 max exercise?
2 hours, 120 minutes
71
Carbohydrate intake recommendation based on training volume
72
carbohydrate loading
most effective when done at least 72 hours in advance of an activity
73
How many grams of glucose per hour can SGLT1 transporters absorb?
60g per hour
74
Which enzyme helps break down sucrose?
sucrase
75
Which disaccharide passes through the human digestive tract without being digested?
cellulose
76
Which starch carbohydrate has a highly branched structure?
amylopectin
77
Which disaccharide is comprised of two glucose molecules?
maltose
78
Athletes over the age of 60 display what unique feature regarding carbohydrate metabolism?
reduced glycogen storage
79
Which is an incretin hormone?
glucagon-like peptide 1
80
How much carbohydrate should be consumed within 3 to 4 hours of a competition or exercise session?
1-4 g/kg
81
High fat diets can decrease which enzyme involved in carbohydrate metabolism?
pyruvate dehydrogenase

NASM CSNC (19 decks)

Brainscape helps you reach your goals faster, through stronger study habits.
© 2025 Bold Learning Solutions. Terms and Conditions