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Principles of nutrition > Using Nutrients To Fuel Activity > Flashcards

Using Nutrients To Fuel Activity Flashcards

1
Q

What are the four components that can be used to generate energy and how much?

A

Carbs - 4kcal per gram
Protein - 4kcal per gram
Fat - 9kcal per gram
Alcohol - 7kcal per gram

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2
Q

How is energy produced?

A

By the splitting of a chemical bond in ATP

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3
Q

In a resting muscle, there is enough ATP stored to sustain activity for how long

A

A few seconds

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4
Q

When the ATP is used, enzymes break down what to replenish the supply of ATP?

A

Creatine phosphate

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5
Q

During the first 10-12 seconds of exercise, the muscles use the energy stored from what?

A

ATP & CP

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6
Q

Activity of longer durations requires what for energy ?

A

The body to replenish ATP from the metabolism of energy yielding nutrients

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7
Q

The production of ATP during most of exercise comes mainly from what?

A

Broken down carbs and fat

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8
Q

What amount of fuel that muscles use during exercise depends on what?

A

The type intensity and duration of exercise

Fitness levels and training programme

Diet and nutritional status

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9
Q

The harder and faster a person works and exercise… means they use more of what ?

A

More carbs then fat.

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10
Q

What type of exercise does protein play a role in for energy?

A

The last stages of a marathon or long distance cycle race

Make up about 10% of the body’s fuel mixture

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11
Q

As a person continues to exercise aerobically, more of what is used and why?

A

More fat is used and the body tries to conserve its glycogen stores

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12
Q

What is needed for fat to burn

A

Never on its own.

Certain substances produced by the breakdown of carbs

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13
Q

A beginner would predominantly use what for exercise and what would an athelete use?

A

Beginner: use glycogen and a little fat in the first 15-20 mins. After time, they would use fat

Athlete: start using fat after 5-10 mins. Able to keep going for longer before glycogen was depleted

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14
Q

after three or four hours of exercise, what percentage of energy would be coming from glucose released by the liver

A

75-90

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15
Q

During anarobic activities, the body must produce energy fast with out oxygen help. How does it do this and how long for

A

To generate sufficient ATP, a lot of glucose from carbs needs to be broken down and the glycogen are diminished.

1-3 mins at the most

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16
Q

During aerobic activities, is the demand for energy slower or faster?

A

Slower

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17
Q

Why can aerobic exercise be kept up for longer?

A

Because ATP is produced using oxygen

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18
Q

What can be used to produce energy for aerobic activity and how?

A

Fats

They can be broken down with oxygen present, the body has a larger store or fat than carbs

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19
Q

What is the maximal shirt bursts of creatine phosphate

A

Great

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20
Q

What is the maximal shirt bursts for muscle glycogen

A

Slight

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21
Q

What is the maximal short bursts for liver glycogen and blood glucose

A

Negligible

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22
Q

What is the maximal short bursts for fat

A

Negligible

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23
Q

What is the high intensity intermittent for creatine phosphate

A

Very great

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24
Q

What is the high intensity intermittent for muscle glycogen

25
What is the high intensity intermittent for liver glycogen and blood glucose
Slight
26
What is the high intensity intermittent for fat
Slight
27
What is the high intensity <40 for creatine phosphate
Moderate
28
What is the high intensity <40 for muscle glycogen
Moderate
29
What is the high intensity <40 for liver glycogen and blood glucose
Slight
30
What is the high intensity <40 for fat
Negligible
31
What is the high intensity 40-150 min for creatine phosphate
Moderate
32
What is the high intensity 40-150 min for muscle glycogen
Very great
33
What is the high intensity 40-150 min for liver glycogen and blood glucose
Moderate - great
34
What is the high intensity 40-150 min for fat
Negligible
35
What is the high intensity >150 for creatine phosphate
Moderate
36
What is the high intensity >150 for muscle glycogen
Very great
37
What is the high intensity >150 for liver glycogen and blood glucose
Great - very great
38
What is the high intensity >150 for fat
Slight
39
What is the low intensity for creatine phosphate
Negligible
40
What is the low intensity for muscle glycogen
Negligible
41
What is the low intensity for liver glycogen and blood glucose
Slight
42
What is the low intensity for fat
Slight
43
At the start of exercise, is energy produced with or without oxygen
Without
44
When the lungs start to work harder during exercise, what starts to breakdown
Carbs and fat
45
What happens if exercise becomes aerobic in nature
More oxygen is delivered around the body and fats start to be broken down into fatty acids, taken to the muscle cell to use for energy
46
What is used for fuel at the first 5-15 mins of exercise What happens after time goes on
Carbs (glycogen) Carbs lessen and more fat is used for energy
47
After three of more hours of exercise, what is fatigue caused by?
The depletion of glycogen in the muscles and liver; as well as low blood glucose levels
48
The speed at which body uses fat for exercise depends on what?
How fast fat is broken down into fatty acids How fatty acids are delivered into muscle cells The speed at which the fatty acids are transported into the mitochondria in muscle cells How many mitochondria are in the cells How many fat burning enzymes are in the body
49
How many carbs do experts recommend to eat during or before exercise
50g
50
If a individual is taking part in a marathon; fuel should be picked up from what?
Drinks and energy stations
51
If an individual is performing during a tournament they should pick up fuel when
Carbs should be confused in the breaks
52
If an individual is training for more than an hour, what fuel should be taken
Carbs in the form of food or drink to help boost blood sugar levels and delay fatigue to maintain exercise
53
How far into an activity should carbs be consumed
30 mins
54
For extended activities and events, how many grams of carbs in sufficient
30-60g
55
What are suitable carb snacks to have between competition bouts
Rice cakes or crackers with fruit spread Cereal bar Fruit or dried fruit Oatmeal biscuits or oatcakes Toast with fruit spread or honey Muffins Real fruit cake Fig rolls Carb gels Maltodextrin drinks
56
What are suitable carb meals when there are more than two hours between bouts
Baked potatoes and beans with sweet corn or cottage cheese Boiled pasta and tomatoe sauce Rice with white fish and peas Baked beans on toast Breakfast cereal with skimmed milk Couscous with beans and raisins
57
What should recovery meals do?
Replenish liver and muscle glycogen stores Replace guild and electrolytes lost in sweat Regenerate and repair damaged tissues
58
Within 60 mins after exercise, what should be consumed
1-1.15g of high carb and then at frequent intervals until the next meal. Add a small amount of protein also to repair and recover muscles faster
59
What are suitable meals to consume 1-3 hours after exercise
Lasagne with veg and potatoes followed by fruit Stir fried chicken and veg with noodles followed by yogurt Baked beans on toast followed by fruit Macaroni cheese with salad followed by oat apple crumble Hummus with pitta bread and salad followed by fruit Chilli red kidney bean and rice with salad followed by fruit

Principles of nutrition (6 decks)

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