[L3 Principles of Nutrition] Section 2: Relationship between nutrition and physical activity Flashcards
What is the main source of ATP during a 100m?
Creatine Phosphate
What is the main source of ATP during a 200-800m?
Glucose (Lactate system)
What is the main source of ATP during a marathon?
Fatty acids and Glucose
Glucose is found in the bloodstream and is stored as
glycogen where?
muscles and liver
What are Mitochondria?
Organelles found in large numbers in most cells; this is where respiration and energy production takes place.
When can fats be used as an energy source?
When oxygen is available.
The process of burning fat for energy is called?
Lipolysis
describe the three steps of how are fatty acids used to produce energy?
1) Fatty acids are released into the blood
2) Then taken up by the muscle cells.
3) Inside the muscle cells, fatty acids are transported to
the mitochondria to produce ATP.
What is adipose tissue?
Tissue found under the skin and around body organs
that is composed of fat-storing cells.
When does protein become a main source of energy?
Only becomes an important energy source when
exercise continues for many hours.
Endurance exercise increases the use of amino acids. Why?
Energy source and to help maintain blood glucose levels
What are the by-products of burning protein for fuel?
Water, CO2, Urea and ammonia.
A Pre-exercise meal should be high or low GI?
Can be either, as long as it is tmed correctly
Low GI foods should be eaten how long prior to exercise?
1.5-2 hours prior to exercise
For a pre-exercise meal, higher GI foods should be eaten when?
Closer to the beginning of an exercise session.
When is it acceptable to ingest carbohydrates during exercise?
• The exercise session continues longer than an hour.
• The match or race is longer than 90 minutes in
duration.
• A pre-exercise meal is not possible (such as early
morning intensive training).
What are the two forms of intra-workout sports drinks? Explain what they are.
Isotonic and Hypotonic
- Isotonic drinks contain similar concentrations of salt and sugar as found in the human body (for combined rehydration and carbohydrate replacement).
- Hypotonic drinks contain a lower concentration of salt and sugar than the human body (more efficient hydration with limited carbohydrate replacement).
What happens to muscles after using a large amount of glycogen during intense exercise?
Muscles become more sensitive to the effects of blood glucose and insulin in order to allow efficient replacement of lost glycogen.
For athletes who need to compete or train again within a fairly short time frame, how long is the recommended window to have their post-exercise meal?
2 Hours
To encourage a rapid replenishment of muscle glycogen stores, athletes may be encouraged to eat a source of high or low GI carbohydrate?
High
High GI carbohydrates consumed within 2 hours post-exercise will provide what benefits?
- Increased glucose availability.
- Increased insulin.
- Increased glucose uptake.
- Increased glycogen synthesis.
What is basal metabolic rate?
The number of calories the body burns at rest for basic functioning.
Which variables are used in the formula to calculate the BMR?
Height, weight, age, and gender.
What functions does water provide in the body?
• It is the medium in which all our cellular chemical
processes take place.
• It enables the transport of nutrients and gasses
around the blood.
• It provides lubrication to our joints and protection for
our organs.
• It allows maintenance of a consistent body
temperature (especially during exercise).
