Brainscape's Knowledge GenomeTM

Browse over 1 million classes created by top students, professors, publishers, and experts.


See full index

KPE264 > L6-L7:Nutrition > Flashcards

L6-L7:Nutrition Flashcards

1
Q

What are the five basic nutrients?

A

Carbohydrates, fats, proteins, vitamins, minerals, electrolytes

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
2
Q

What are the four types of carbohydrates?

A 
Monosaccharides= glucose, fructose, galactose
Disaccharides= two monosaccharides together 
Sucrose= glucose plus fructose 
Oligosaccharides= 2-10 monosaccharides
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
3
Q

What must carbs be broken down to before the body can use them?

A

Monosaccharides, or glucose

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
4
Q

What are the four uses of CHOs?

A
  1. Energy source
  2. Protein sparer
  3. Metabolic primer
  4. Fuel for CNS
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
5
Q

During training, by using or having a more CHO diet, what happens to muscle glycogen?

A

More muscle glycogen is used during the bouts of training/exercise

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
6
Q

By having a high and low CHO diet, what is the relationship between them prior to a workout and fatigue?

A

By having a high CHO diet before exercise, this allows for a greater time period before fatigue. Low CHO means an individual is prone to fatigue quicker.

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
7
Q

What are the levels for the glycemic index who created this?

A 
High= >70 
Medium= 56-70
Low= < or equal to 55

Thomas wolever and dr Jenkins created this (they’re from UofT)

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
8
Q

What is the relationship of muscle glycogen storage and intensity of exercise?

A

Lower the intensity= slower the glycogen levels in muscles drop
Higher the intensity= faster the glycogen levels in muscles drop

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
9
Q

What is the relationship between consuming sugar/CHO prior to (rest) and during workouts with blood glucose levels?

Also describe the relationship of glucose levels once exhaustion begins.

A

During rest, people who consume CHO will have higher blood glucose levels but decrease significantly once exercise begins

During rest, people who did not consume CHO will have moderate levels of blood glucose and have no significant difference during exercise

WITH EXHAUSTION:

People who consume CHO will increase blood glucose levels when getting tired
People who do not consume CHO will decrease blood glucose levels when getting tired

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
10
Q

What are some components to an athletes meal?

A
  • normal glucose levels
  • 200 to 500kcal of CHOs
  • consume no less than 2 hours before competition
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
11
Q

What is the relationship between performance and CHO intake during exercise?

A

-performance improves when athletes are given CHO feeding during exerciser lasting 1-4 hours

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
12
Q

What occurs with CHO consumption after exercise from 0-120 minutes?

A
  • CHO ingested immediately has greater glycogen synthesis rates
  • CHO ingested 2 hours after exercise had significantly lower rates of glycogen synthesis
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
13
Q

What occurs with CHO consumption after exercise from 120-140 minutes?

A
  • CHO ingested immediately had no significance in glycogen synthesis rates
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
14
Q

What is the relationship between glycogen use and glycogen synthase release during and after races? (Exercise)

A
  • During workout, glycogen levels decrease and glycogen synthase increases
  • after workout, glycogen slowly increases while glycogen synthase decreases since it isn’t needed to break down glycogen
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
15
Q

What are four characteristics of fats?

A
  1. They are an essential component of cell membranes and nerve fibres
  2. Primary source of energy providing up to 70% of energy at rest
  3. Cushions vital organs/provides heat
  4. Produces steroid hormones
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
16
Q

What do you want to rely more on during fitness? (Fuel wise)

A

Muscle triglycerides, your body contributes to more fat utilization than any other.

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
17
Q

What is glycogen sparing?

A

This is a term used to describe the process of your body utilizing fats and making CHO a sparse fuel source

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
18
Q

During training, what happens to lipolysis and blood flow? Why?

A

There is an increase in lipolysis (creation of FFAs which are used for fuel) and an increase in blood flow to working muscles so they can take up oxygen

19
Q

What will happen once you have used all your recommended fuel sources?

A

There will be a plateau in performance

20
Q

Name some characteristics of protein. (5)

A
  • make up cell structure
  • used for growth repair and maintenance of body tissues
  • primary buffer in control of acid/base balance
  • maintains Norma blood osmotic pressure
  • Forms antibodies for diseases
21
Q

What are the three BCAAs?

A

Isoleucine, leucine, and valine.

22
Q

What happens to protein catabolism and CHO during exercise?

A

Protein catabolism accelerates, CHO levels decrease.

23
Q

Resistant training reduces what? What does this improve in young untrained males?

A

Resistant training reduces whole body protein turnover and improves net protein retention in untrained males

24
Q

After training, what happens to protein balance?

A

After training there is more retention of protein balance

25
Q

What is muscle protein Synthesis maximized at? What amount?

A

20g of protein is the maximal synthesis ingestion load after resistance training

26
Q

The _____ intake of protein, the _____ oxidation there is.

A

Higher, higher

27
Q

There is higher oxidation of _____g of protein compared to _____g, but ____g is the better amount since less is oxidized

A

40,20,20

28
Q

What is the best ingestion period ratio of protein to maximize proteins synthesis in muscles?

A

4 periods of ingesting 20g

29
Q

Describe what is needed within a vegetarians diet.

A

They need sufficient minerals and iron in order to get the proper nutrients. They also need a balance of calories.

30
Q

What are the two roles of vitamins?

A
  • promote growth and maintain health

- act as a catalyst in chemical reactions

31
Q

What are the vitamins that are fat soluble? What happens due to this?

A

A,D,E,K

  • they are absorbed from digestive tract bound to lipids
  • excessive intake can cause toxic accumulation
32
Q

What are the vitamins that are water soluble. What happens due to this?

A

B complex vitamins and Vitamin C

  • absorbed in the digestive system with water
  • excess is excreted mostly in urine
33
Q

What are the B complex vitamins mainly involved in? Name the four complexes, their names, and actions.

A

Mainly these are used for energy production. But here are their finite roles.

B1- (thiamin) involved in the conversion of pyruvate to acetyl CoA
B2- (riboflavin) becomes FAD
B3- (Niacin) becomes NADP
B12- involved in AA production

34
Q

What are the characteristics and usage of Vitamin C?

A

This is ascorbic acid:

-formulates and maintains collagen in connective tissue
- helps metabolize AA
-helps synthesize catecholamines and corticoids
- promotes iron absorption
-

35
Q

What are the characteristics and usage of Vitamin E?

A
  • stored in muscle fat
  • prevents oxidation of vitamin A and D
  • acts as an antioxidant
  • 3x800mg of vitamin e allows for reduction of DNA damage
36
Q

What are the characteristics and usage of Vitamin A, D, K?

A

Vitamin A- plays integral role in bone development
Vitamin D- plays a role in intestinal absorption of Ca+ and P-
Vitamin K- is an intermediate during ETC

37
Q

Explain these with respect to minerals:

Electrolytes=
Macro-minerals=
Micro-minerals=
Trace elements=

A

Electrolytes= minerals in body that dissociate into ions within the body
Macro-minerals= Minerals in your body that you need >100mg a day
Micro-minerals=minerals in your body that you need <100mg a day
Trace elements= minerals needed in small amounts

38
Q

What are the characteristics and usage of calcium?

A
  • most abundant mineral in body
  • builds and maintains healthy bones
  • essential in nerve impulse transmission
  • activates enzymes and regulates cell membrane permeability
  • essential for normal muscle function
39
Q

What are the characteristics and usage of phosphorus?

A
  • linked to Ca to produce calcium phosphate
  • provides strength to bones
  • essential to metabolism
  • helps maintain blood PH and essential component to ATP
40
Q

What are the characteristics and usage of iron?

A
  • helps for hemoglobin and myoglobin

- deficiency is relativity common, more so in woman

41
Q

What is hypernatremia:

A

Excessive loss of electrolytes through sweating and excessive water. There is an increase in total body water and plasma concentration decreases

42
Q

What do high levels of aldosterone do with regards to fluid?

A

It increases H2O absorption

43
Q

What doesn’t the thirst mechanism in your body do?

A

This doesn’t gauge the bodies state of dehydration

44
Q

What are the four benefits to fluid exchange during exercise?

A
  1. Minimize dehydration
  2. Minimize the increase in body temperature
  3. minimize cardiovascular stress (blood flow to peripheral increases cool down)
  4. Helps prevents decline in performance

KPE264 (17 decks)

Brainscape helps you reach your goals faster, through stronger study habits.
© 2024 Bold Learning Solutions. Terms and Conditions