Kines 481 - Final Exam Flashcards
What are Nutrients that cannot be produced in sufficient quantity for its needs?
Proteins Fats Carbs Vitamins Minerals Water
What are the recommendations for CHO?
45-65%
What are the recommendations for Proteins?
10-35%
What are the recommendations for fat?
20-35%.
Fuel for nervous system and red blood cells
Metabolic primer for lipid metabolism
Serves as energy source at high intensity
Are characteristics of what ?
Carbohydrates
What are the different types of carbohydrates?
Simple sugars
- Monosaccharides
- Disaccharides
Complex Carbohydrate
- Polysaccharides
Most Americans need to consume more unrefined ______ _______
Complex carbohydrates
Macro nutrients are comprised of
Carbs fats protein
Micro nutrients are comprised of
vitamins minerals water
What fuels the brain?
Glucose
Explain the effects of a diabetic who becomes hypoglycemic?
Diabetic cannot think straight due to lack of glucose to the brain.
Being a fat precursor or “Metabolic primer” for lipid metabolism is the roles of a
Carbohydrate
What are the 3 types of monosaccharides?
Glucose, fructose, galactose
What are the 3 types of Disaccharides?
Sucrose (table sugar), maltose, lactose
Starch is a type of ?
Polysaccharide
Explain the process of taking Pre-exercise sugar.
When blood sugar levels go up, insulin levels go up as well.
Insulin will pull in all those glucose cells to use them for energy. The body uses it all up and then blood sugar level drops.
What are the effects of low carb diet vs. high carb diet?(16:40)
Muscle glycogen storage decreases with low carb diet (40% of total calories)
Where as carb-rich diet, muscle glycogen recovered al most completely.
How would an athlete deplete their glycogen storage?
High intensity exercise
Explain supercompensation.
Stop exercising.
Eat a high carb diet
Body stores extra carbs
Where is the highest amount of glycogen stored?
Where is the highest concentration of glycogen located?
Muscle
Liver
T/F. Muscle glycogen resynthesis slows or stops completely as muscle repairs begin.
True.
After glycogen levels begin to deplete, where does the next source of carbohydrate come from?
Blood glucose (15-20g)
Which type of exercise is more sensitive to insulin? Concentric or eccentric?
Eccentric
When blood glucose stores go down, how is blood glucose stores replenished?
The liver goes through glycogenolysis.
Glycogen to glucose.
If there is not enough glycogen in the liver, it will make carbohydrate from non-carb sources via
gluconeogenesis. Amino acids converting them into glucose.
If working at a high intensity, carbohydrate stores will only last about
couple of hours.
With High intensity the utilization of what fuel source is
Carbs
- Major energy source during high intensity
- Regulates fat and protein metabolism
- Exclusively used by the nervous system for energy
- Muscle and liver glycogen are synthesized
These are functions of __________ in the body
Carbohydrates
During
mainly muscle fat stores
During 40-60% VO2Max (jogging, brisk walking), what fuel is used by the muscle?
Fat and CHO used evenly
During 75% VO2Max (running), what fuel is used by the muscle?
Mainly CHO
During > or = Nearly 100% VO2Max (hard running), what fuel is used by the muscle?
Nearly 100% CHO
T/F At the same relative exercise intensity, males oxidize greater % of Kcal from fat while females respond better to CHO loading
False. Females oxidize greater %Kcal from fat while Males respond better to CHO loading.
- Elevates pre-exercise muscle glycogen stores
- Improves power output
- Extends distance athlete may cover in one hour
These characteristics are benefits of _________ ________
CHO Loading
What is the rule of glycogenolysis?
??? If glycogenolysis occurs in the muscle, it con be utilized by that muscle where it occurred. It cannot release the glucose to the blood stream to travel to other muscles.
What is the glycemic index?
What food is used as the standard?
Blood glucose response to standard food (i.e. white bread).
T/F. The glycemic response (i.e. increase in blood sugar) to carbohydrate intake varies considerably for BOTH simple and complex carbohydrates.
True.
The standard GI has a value of
100
What is recommended prior to exercise? High or low glycemic food?
Low because low glycemic food will increase blood glucose levels slightly and taper off steadily where as high glycemic food will spike BGL and dip lower than that of the low glycemic index. (If that makes sense, check pg.4 of nutrients lecture)
Why does a high glycemic index food detrimental for endurance exercise relative to low glycemic index food?
High glycemic index food prior to exercise:
High G.I. food, increases blood glucose, increases insulin levels, increases CHO utilization, early depletion of CHO stores
Explain how eating low glycemic index food prior to exercise effects the blood glucose levels.
Low GI food, blood glucose will not go as high, insulin will not go as high, will use slightly less carbs and more fat%.
When is eating a high GI food theoretically beneficial?
During recovery after intense exercise, because you want insulin levels to go up, you want to take the foods and quickly impact the glucose into the cells by increasing the rate of glycogen storage.
Theoretically, what is the best order for high and low GI foods?
Low GI food prior to exercise, and high GI food after exercise.
What are the values of low, moderate, and high GI food?
Low - 60-85
High - >85
When is it important for carb intake right after a workout in athletes?
When the athlete needs to restore glycogen storage for multiple workouts in the same day
