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Sports Nutrition > Test1 > Flashcards

Test1 Flashcards

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Sports Trivia flashcards
1
Q

3 systems used to transfer

energy to form ATP

A
  • The phosphagen system (ATP-PC)
  • The glycolysis system (lactate)
  • The aerobic system
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2
Q

-is the first system used to provide energy
-No oxygen required
-A direct, quick process for very shortlived, high-power, all-out effort
activity
- Provides energy for 5-6 seconds
- Sprints, weight-lifting, a serve in tennis

A

phosphagen system

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3
Q

{ System that allows cont production of ATP
for 60-180 seconds
{ No oxygen required
{ Only uses glucose for fuel
{ Fuels intermittent, high intensity bursts
of activity

A

Anaerobic Glycolysis System

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4
Q

-Production exceeds clearance
- Continued exercise beyond threshold
results in increasing blood lactate levels &
a greater reliance on CHO as fuel via
anaerobic glycolysis

A

lactate threshold (in glycolysis system)

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5
Q 
{ Uses CHO (glucose & glycogen), fat 
(fatty acids), or protein (amino acids) 
as energy sources
{ Requires oxygen within cells’ 
mitochondria (where system takes 
place)
A

aerobic system

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6
Q

leucine, isoleucine, valine are ___ ___ ___ ___ and can yield energy via aerobic metabolism

A

branched chain amino acids (BCAA)

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7
Q 
{ Slow speed of contraction
{ Use aerobic system for energy
{ Facilitate long-duration activites
{ On average, 45-55% of human muscle 
fibers
{ Training can increase this # with some 
endurance athletes having 90-95%
A

slow twitch (type 1) muscle fibers

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8
Q

{ Fast speed of contraction

{ Anaerobic energy production

A

fast twitch (type 2) muscle fibers

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9
Q

Glucose can be used to form amino
acids and amino acids can be used to
synthesize glucose, but fats ____ be
converted to CHO or amino acids

A

CANNOT

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10
Q

when oxygen is present, greater reliance on __ as fuel is preferable

A

fat

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11
Q

when oxygen is limited, ___ glucose is the preferred fuel for anaerobic metabolism

A

glucose

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12
Q

Store 300-400 grams or 1200-1600 calories in muscle/Initial level determines time to exhaustion in exercise

A

muscle glycogen

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13
Q

carbs used during exercise can come from:

A
  • Endogenous production of glucose by the liver (gluconeogenesis)
  • Blood glucose
  • Muscle and liver glycogen stores
  • CHO consumed during exercise
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14
Q

unlimited stores of ___, not carbs

A

fat

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15
Q

for endurance activities, when carbs store is low, burn protein (2-6%), as exercise intensity increases, rely on ____

A

protein

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16
Q

Leucine (BCAA) is a muscle ____ trigger after exercise

A

resynthesis

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17
Q

Chemical process by which glucose is freed from liver glycogen

A

glycogenolysis

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18
Q

____ from liver glycogen can be released directly into the blood stream (unlike with muscle glycogen), thus helping to maintain blood glucose levels during exercise

A

Glucose (glycogenolysis)

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19
Q

Blood levels of ___ and ___ rise dramatically within seconds of initiation of exercise stimulating breakdown of stored fat (in adipose and muscle tissue) and CHO (both liver and muscle glycogen)

A

norepinephrine and epinephrine

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20
Q

carbs are used in ______intensity because anaerobic cannot provide oxygen

A

higher

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21
Q

insulin is ___ when eating but ___ when exercising while epinephrine is high during exercise

A

high; low

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22
Q

when carb stores are low, you will feel _____; and when depleted you “hit the wall”

A

fatigue

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23
Q

carb recommendations include:
_ to _ g CHO/kg BW for off-season and weight loss
_ to _ g CHO/kg BW for general training needs
7-10 g CHO/kg BW for endurance athletes

A

3-5, 5-7

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24
Q

complex carbs takes longer to breakdown while __ carbs are easier to breakdown and are low in vitamins/minerals/fibers

A

simple

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25
Q

athletes need more carbs and protein than avg ppl do, but the same amount of ___

A

fat

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26
Q

during exercise; only want a littel bit of proctose sugar bc it digests slower causing _______

A

GI issues, cramping, diarhea

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27
Q

pre exercise need ___ GI foods to sustain energy

A

low

28
Q

during exercise need ___ to ___GI foods for quick energy

A

medium to high

29
Q

post exercise ____ GI foods promote quick recovery

A

high

30
Q

-First 3 d, low-CHO diet (90% of energy from CHO) with little or no activity.

A

Muscle Glycogen Supercompensation

31
Q

primary fuel for endurance events and is unlimited in supply in the body

A

fat

32
Q

Chain length
Saturation level
Shape
Commercial processing

A

classification of fats

33
Q

can only use fat in ____ exercise for metabolism

A

aerobic

34
Q

fat is close to_____(site of lipid oxidation and energy production –doesn’t have to be transported thru blood)

A

mitochondria

35
Q

functions of ___: provides essential fatty acids, vitamins A,D,E,K; extra energy, insulation, protects organs

A

fat

36
Q

fat is stored in _____ tissue; which is subcutaneous and deep visceral fat

A

adipose

37
Q

fat can be mobilized from:

A

Muscle fat
Adipose tissue fat
Blood lipoproteins
Fat consumed during exercise

38
Q

dietary fat recommendation for athletes is ___ to ___ of total calories

A

20-35%

39
Q

fat yields more calories so you need ___ in your diet

A

less

40
Q

saturated fats means no ____ ____ and solid at room temperature like butter [BAD]

A

double bond

41
Q

type of fat that happens from chemical processing is ___

A

trans fat

42
Q

olive oil, canola, peanut butter, avocado, hummus, seeds, etc are ____

A

mono/poly unsaturated fats are heart healthy fats

43
Q

why is fat not ideal pre or post exercise

A

bc fat slows down digestion

44
Q
  • Process of eating a high fat diet (40-65%) typically at the expense of carbohydrate
  • Goal is to enhance fat utilization during exercise while sparing carbohydrate
A

fat loading theory

45
Q

-Building materials for bone, ligaments, tendons, muscles, and organs
-Enzymes
Hormones (insulin, glucagon, epinephrine)
-Maintenance of fluid and electrolyte balance
-Acts as buffer and assists with acid-base balance
-Required for synthesis of blood transport proteins
-Energy source during and after exercise

A

functions of protein

46
Q

body cant make it so must be eaten(frm animal foods) =

A

essential amino acids

47
Q
  • Protein intake is greater than the amount lost by the body
  • Occurs during periods of growth and development, weight gain, pregnancy, lactation, and times of muscle healing or recovery from injury. Required for muscle mass gain
A

positive nitrogen balance

48
Q
  • Protein intake is less than the amount excreted

- Occurs during weight loss, illness, burns, or injury

A

negative nitrogen balance

49
Q

Protein intake is equal to amount excreted

A

nitrogen balance

50
Q

can protein replace carb stores?

A

nooooo

51
Q

which essential amino acid is important post workouts?

A

leucine

52
Q

whey protein is ____ in amino acids

A

highest

53
Q

made up of amino acids and contains at least one nitrogen amine group (makes urine and can create dehydration)

A

protein

54
Q

after workout you need ___ grams of protein and simple carbs to recover

A

20

55
Q

___ gm/kg of protein per day for sedentary individs, 1 gm/kg for light exercisers, 1.2-1.4 for regulars(endurance), 1.6-1.7 for strength athletes and resistance training,

A

0.8

56
Q

leucine turns on muscle proteins synthesis ____ exercise

A

after

57
Q

when eating carbs, you produce ____ which pulls sugar out of blood at rest, helps replenish glycogen stores after workout

A

insulin

58
Q

when exercise begins, catecholamines ____ insulin production to break down fat stores,carbs, triglycerides

A

stop

59
Q

eat quality ___ at every meal and snack so it takes longer to digest and gets you full faster/longer

A

protein

60
Q

___ amino acids can be synthesized by the body

A

nonessential

61
Q

___ ___contains all the essential amino acids when consumed at the recommended level of protein intake(Animal Foods,Soy foods) whil plants are incomplete

A

complete proteins

62
Q

-Contain primarily glucose, sucrose, fructose, & high-fructose corn syrup
-Generally low in vitamins, minerals and fiber
Easier to breakdown

A

simple carbs

63
Q
  • Fruits, vegetables, whole grains, and legumes
  • Good source of vitamins, minerals, and fiber
  • Dominant digestible CHO in these foods is starch, except for fruits that contain primarily simple sugars
  • Takes longer to break down
A

complex carbs

64
Q

___ ____of a food based on the blood glucose response compared to a reference food

A

glycemic index

65
Q

liquid fat= ____ fat

A

unsaturated

66
Q

coconut oil is _____ fat

A

SATURATED

67
Q

when utilizing fat, first is the ____ stores, then adipose tissue fat is released into blood; then triglycerides have 4 fatty acids and will be broken down after

A

intramuscular

Sports Nutrition (3 decks)

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