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Sports Nutrition (Test 1) > Test 1 > Flashcards

Test 1 Flashcards

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1
Q

What do calories produce?

A

Energy

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2
Q

What is useable energy

A

ATP

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3
Q

ATP + H2O creates?

A

Energy, ADP+Pi

ADP+Pi = ATP

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4
Q

ATP-PCr provides energy for how long?

A

8-10 seconds

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5
Q

What sports use ATP-PCr?

A

Track and Field
-100, 200, LJ, TJ, PV, Shot, Javelin, Hammer, etc.

Baseball
- batting, pitching, running.

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6
Q

Types of food that contain PCr?

A

Salmon, tuna, beef, pork
-.4-.45g / 3.5oz

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7
Q

What muscle fiber type increase in relation to PCr intake?

A

Type II muscle fibers

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8
Q

What is the negative side effect to increase it creatine in your diet?

A

weight gain
- this is due to an increase in water retention.

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9
Q

What is the recommendation for creatine dosing?
(Hint: there are two ways)

A

Creatine loading: 20g / day, for 7 days or (5g /4x daily)
-maintain: after 7 days, take 5g daily
Gradual: 5g / day

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10
Q

Glycolysis is what?

A

The breakdown of sugar molecules.

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11
Q

What are monosaccharides?

A

Glucose, Frucose, and Galactose

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12
Q

What are the types of dissacaride?

A

Gl + Fru = Sucrose
Gl + Gala. = Lactose
Gl + Gl = Maltose

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13
Q

What are polysaccharide?

A

Chains of glucose

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14
Q

How long does Glycolysis provide energy for?

A

30sec-3mins

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15
Q

How much ATP does one glycogen provide?

A

33 ATP

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16
Q

How much glycogen is stored in the liver

A

80-110g

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17
Q

How much glycogen is stored in the SKM

A

400-500g

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18
Q

On average how much glycogen is stored in athletes

A

400-800g

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19
Q

What is resting blood glucose?

A

70-100mg/dl

20
Q

What is blood glucose good for?

A

Nutrient for CNS

21
Q

Energy source break down

A

60(fat)/40(CHO)

22
Q

Beta Oxidation is

A

16 carbon chains

23
Q

How much ATP is produced in beta oxidation?

A

107 ATP

24
Q

Glucose levels in the CNS

A

5-10g

25
Q

How is glucose absorbed in the GI system?

A

SGLT1 (sodium glucose transport 1)

26
Q

How is fructose absorbed in the GI system?

A

GLUT5 (glucose transport 5)

27
Q

What two hormones are created in the pancreases?

A

Glucagon and insulin

28
Q

Liver glycogen used over night?

A

.1g/min or 1g/10min

29
Q

Path of CHO breakdown.

A

CHO>Increase BG> pancreases > release insulin > storage in Liver, SKM, and fat

30
Q

What does cortisol do?

A

Breaks down protein and uses it as glucose

31
Q

What does insulin do?

A

Stops protein use and decrease BG

32
Q

What does the glycemic index indicate?

A

The absorption of only carbs

33
Q

How many carbs are needed for a easy training day (low)

A

3-5g/kg/day

34
Q

How many carbs are need on an average training day (mod.) 60 min

A

5-7g/kg/day

35
Q

How many carbs are needed for a hard training day (high) 2-3hours

A

6-10g/kg/day

36
Q

How many carbs are need for an extreme training day 6-10hours

A

10-12g/kg/day

37
Q

(Pre-fueling) one hour before

A

1g/kg

38
Q

(Prefueling) two hours before

A

2g/kg

39
Q

(Per-fueling) three hours before

A

3g/kg

40
Q

(Post-fueling) need for carbs

A

1.2g/kg

41
Q

Physiological effect post exercise

A

Increase in insulin sensitivity, glut4, glycogen synthase(2hours post)

42
Q

(During ex.) how many CHO needed for <45 mins of activity

A

0 CHO

43
Q

(During ex.) how many CHO needed for 60min to 2hrs of exercise

A

30g/hr

44
Q

(During ex.) how many CHO are need for 2-2.5hrs of exercise

A

60g/hour

45
Q

(During ex.) how many CHO needed for >\2.5hrs of exercise

A

90g/hr

46
Q

What are the three types of fat?

A

Trans-fats, saturated, and unsaturated

47
Q

What percent of the overly diet should be saturated fats

A

Greater than or equal to 10%

Sports Nutrition (Test 1) (1 decks)

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