CHO

Question 1

in the mouth, startch is broken down by what and into what

Answer 1

broken down by slivary amalase into maltose

Question 2

in the SI, startch is broken down by what and into what

Answer 2

broken down by p.amalayse into maltose

Question 3

in the SI, maltose is broken down by what and into what

Answer 3

by maltase into two glucose

Question 4

in the SI, lactose is broken down by what and into what

Answer 4

by lactase into glucose and galactose

Question 5

in the SI, surcrose is broken down by what and into what

Answer 5

by surcrase into glucose and frutose

Question 6

intense exercise does was to CHO stores

Answer 6

depletes them quicker

Question 7

effect of moderate super compnesation

Answer 7

no differencce between the two programs, muscle glycogen lasted the same amount of time

Question 8

describe the moderate super compensation

Answer 8

taper training

gradually increase CHO in the diet until event

Question 9

when is cho loading worth it

Answer 9

depends on the duration and nature of the activity

• repeated sprints
• intermittent sport lasting >1hr
• pre loaded 1hr time trail

Question 10

practical guildlines for trained indiciduals

Answer 10

eating cho rish for 2 days proir to race and decrease training
EE reduced so dont jest eat more, reduce fat

Question 11

effect of CHO intake prior to event (3-5 hrs)

Answer 11

trasnient fall in plasma glucose at exercise onset
increased CHO oxidation and accelerated glycogen breakdown
blunting of FA mobilisation and fat oxidation

Question 12

sufficaint CHO intake

Answer 12

5-7g/kg/day

Question 13

effect of CHo intake 30-60 mins proir

Answer 13

causes a large rise in plasma glucose and insulin

- can lead to hyperglycemia during exercise

Question 14

what is the glycemic index

Answer 14

response to 50g of cho compared to 50g glucose

Question 15

what is the glycemic index influenced by

Answer 15

food partical size
biochemical structure
co ingestion of fat/fibre/protein
gastric empting/digestion/absorption

Question 16

describe the glucose response graph

Answer 16

glucose intake, insulin and blood glucose rise
blood glucose and inculin elevated
glucose taken up rapidly into muscle because of increased insulin
low blood glucose and low level of energy supply to the brain
symptoms of hypoglycemia

Question 17

goals of cho ingestion during exercise

Answer 17

prevent depletion of blood glucose and muscle and liver glycogen
maintain hydration

Question 18

considerations for cho ingestion during exercise

Answer 18

duriation of event
how much cho
type and form of cho

Question 19

which muscle fibre used more glycogen

Answer 19

type II

Question 20

effect of CHO on technical skills

Answer 20

improves stroke quality

may facilate exceution of technical skills during long lasting exercise to fatigue

Question 21

3 CHO which are rapidly oxidised upto 1g/min

Answer 21

glucose 
surcrose 
maltose 
lactose 
souble starch

Question 22

CHo which are oxidsied slowly 0.5g/min

Answer 22

fructose
galactose
insoube starch

Question 23

what is the effect on performance when mutliple fors of CHO are ingested

Answer 23

enhances perfromance

Question 24

required intake of CHO for <30 min exercise

Answer 24

not needed

Question 25

required intake of CHO for 30-75 min exercise

Answer 25

small amounts, mouth rinse

Question 26

required intake of CHO for 1-2hrs exercise

Answer 26

30g/h (most)

Question 27

required intake of CHO for 2-3hrs exercise

Answer 27

60g/h (rapidly oxidised)

Question 28

required intake of CHO for >3hrs exercise

Answer 28

uptp 90g/h multiple CHO transporters

Question 29

effect of cho ingestion during exercise

Answer 29

spares liver glycogen

improves endurance capacity (>2hrs) and high intesnity lasting 75 mins

Question 30

ingestion of multiple transporters can increase exogenous CHO oxidation rates by how much

Answer 30

20-50%

Question 31

factors affecting muscle glycogen resynthesis after exersie

Answer 31

timing 
amount 
form 
type 
other nutrients

Question 32

describethe effects of post exercise muscle glycogen on glycogen synthesis

Answer 32

low post exercise muscle glycogen conc
increased glycogen sythase activity
higher number of GLUT4 trasnporters at cell surface
increased the rate of muscle glycogen synthesis

Question 33

what is the max muscle glycogen resynthesis rate

Answer 33

1.2-1.4g/min (75-90g/h)