[L3 Principles of Nutrition] Section 2: Relationship between nutrition and physical activity

Question 1

What is the main source of ATP during a 100m?

Answer 1

Creatine Phosphate

Question 2

What is the main source of ATP during a 200-800m?

Answer 2

Glucose (Lactate system)

Question 3

What is the main source of ATP during a marathon?

Answer 3

Fatty acids and Glucose

Question 4

Glucose is found in the bloodstream and is stored as

glycogen where?

Answer 4

muscles and liver

Question 5

What are Mitochondria?

Answer 5

Organelles found in large numbers in most cells; this is where respiration and energy production takes place.

Question 6

When can fats be used as an energy source?

Answer 6

When oxygen is available.

Question 7

The process of burning fat for energy is called?

Answer 7

Lipolysis

Question 8

describe the three steps of how are fatty acids used to produce energy?

Answer 8

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.

Question 9

What is adipose tissue?

Answer 9

Tissue found under the skin and around body organs

that is composed of fat-storing cells.

Question 10

When does protein become a main source of energy?

Answer 10

Only becomes an important energy source when

exercise continues for many hours.

Question 11

Endurance exercise increases the use of amino acids. Why?

Answer 11

Energy source and to help maintain blood glucose levels

Question 12

What are the by-products of burning protein for fuel?

Answer 12

Water, CO2, Urea and ammonia.

Question 13

A Pre-exercise meal should be high or low GI?

Answer 13

Can be either, as long as it is tmed correctly

Question 14

Low GI foods should be eaten how long prior to exercise?

Answer 14

1.5-2 hours prior to exercise

Question 15

For a pre-exercise meal, higher GI foods should be eaten when?

Answer 15

Closer to the beginning of an exercise session.

Question 16

When is it acceptable to ingest carbohydrates during exercise?

Answer 16

• 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).

Question 17

What are the two forms of intra-workout sports drinks? Explain what they are.

Answer 17

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).

Question 18

What happens to muscles after using a large amount of glycogen during intense exercise?

Answer 18

Muscles become more sensitive to the effects of blood glucose and insulin in order to allow efficient replacement of lost glycogen.

Question 19

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?

Answer 19

2 Hours

Question 20

To encourage a rapid replenishment of muscle glycogen stores, athletes may be encouraged to eat a source of high or low GI carbohydrate?

Answer 20

High

Question 21

High GI carbohydrates consumed within 2 hours post-exercise will provide what benefits?

Answer 21

• Increased glucose availability.
• Increased insulin.
• Increased glucose uptake.
• Increased glycogen synthesis.

Question 22

What is basal metabolic rate?

Answer 22

The number of calories the body burns at rest for basic functioning.

Question 23

Which variables are used in the formula to calculate the BMR?

Answer 23

Height, weight, age, and gender.

Question 24

What functions does water provide in the body?

Answer 24

• 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).