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Sportsci 206 > General Principals > Flashcards

General Principals Flashcards

1
Q

What are the three monosaccharides?

A

Glucose, Fructose, Galactose

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2
Q

What molecule is ‘half’ glucose?

A

lactate

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3
Q

What are the three disaccharides?

A

Maltose, Sucrose, Lactose

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4
Q

What is maltose made up of?

A

2 glucose

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5
Q

What is sucrose made up of?

A

1 glucose 1 fructose

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6
Q

What is Lactose made up of?

A

1 glucose 1 galactose

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7
Q

What are saturated free fatty acids?

A

e.g Palmitic acid. no double bonds in hydrocarbon chain. Bad for us. Prevalent in meat/dairy

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8
Q

What are monounsaturated fatty acids?

A

e.g Oleic acid (Omega-9) Olive oil, peanuts etc. lowers cholesterol

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9
Q

What are Polyunsaturated fatty acids?

A

e.g. Linoleic acid (Omega-6) corn, sesame seeds. lowers cholesterol.

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10
Q

What are Cis- Trans- fatty acids?

A

e.g. Eladic acid. Not natural, industrially hydrogenated. Higher melting point. Coke, fries etc bad for body.

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11
Q

What are lipoproteins?

A

They deliver fatty acids to fat cells/liver. HDL LDL VLDL. LDL=liver>muscle HDL=Fat cells>liver

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12
Q

What is cholesterol?

A

comes from animal sources. LDL=bad HDL=good

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13
Q

Functions of lipids?

A 
Storage of energy
Protection
Stores vitamins A,D,E and K
Cell structure
Hormones
Insulation
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14
Q

What are the essential amino acids?

A 
Histidine
Isoleucine
Leucine
Lysine
Methlonine
Threonine
Tryptophan
Valine
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15
Q

What are complete and incomplete proteins?

A

Complete (high quality) contain all essential amino acids. Incomplete (low-quality) are deficient in one or more essential amino acid

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16
Q

What are the fat soluble vitamins?

A

A,D,E and K

17
Q

What is gross efficiency?

A

Work accomplished/energy expended x100

18
Q

what is the conversion rate for kJ-kcal?

A

1 kcal = 4.186 kJ

19
Q

What are the anabolic hormones?

A

Insulin

Growth hormone

20
Q

What are the catabolic hormones?

A

Glucagon
Growth Hormone
Cortisol
E/NE

21
Q

What is resting metabolic rate?

A

More lean mass you have the higher your RMR
The more body surface the higher you RMR
RMR decreases with age
RMR increases with body temp
RMR increases with stress
RMR increases with thyroxine and adrenalin

22
Q

What is diet induced thermogenesis?

A

increased energy expenditure that occurs after eating. ~10% of daily energy. Result of digestion, absorption, metabolism and storage of food

23
Q

Physical activity

A

is anything above RMR and DIT

24
Q

What are the different ways to quantify energy expenditure?

A 
Direct calorimetry
Indirect calorimetry
Double labelled water
Heart rate monitoring
Accelerometry
Physical activity diaries
Pedometers
25
Q

What is indirect calorimetry?

A

Complete oxidation of 1 mol of glucose requires 6 mol of oxygen. By knowing oxygen consumption you can calculate EE and the contribution of fat and CHO to that EE

26
Q

CHO digestion in the stomach

A

alpha-amylase in saliva and chewing breaks down adding to the surface area

27
Q

CHO digestion in the small intestine

A

ph increases activating enzymes
small glucose polymers and maltose
lactase, sucrase and maltase at villi

28
Q

Lipid digestion

A

Lingual lipase
bile and pancreatic lipase
Form droplets that increase the surface area so that they can be broken down easier

29
Q

Protein Digestion

A

Takes place in stomach and small intestine

broken down by proteases such as pepsin

30
Q

Absorption of CHO

A

SGLT for glucose and galactose
GLUT 5 for fructose
GLUT 2 into blood

31
Q

How is gastric emptying regulated?

A 
Volume of food (large = rapid)
Osmolality (high = slower)
Energy density (fat = slow)
Exercise intensity (over 80% = slow)
32
Q

How to avoid GI distress

A

adequate conditioning
application of drinking regime
avoidance of strongly hypertonic solutions
avoidance in change of diet before competition
Avoidance of caffeine vit c or dairy before competition
Avoidance of anti inflammatory medications

Sportsci 206 (11 decks)

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