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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

A

Moderate

25
Q

What is the high intensity intermittent for liver glycogen and blood glucose

A

Slight

26
Q

What is the high intensity intermittent for fat

A

Slight

27
Q

What is the high intensity <40 for creatine phosphate

A

Moderate

28
Q

What is the high intensity <40 for muscle glycogen

A

Moderate

29
Q

What is the high intensity <40 for liver glycogen and blood glucose

A

Slight

30
Q

What is the high intensity <40 for fat

A

Negligible

31
Q

What is the high intensity 40-150 min for creatine phosphate

A

Moderate

32
Q

What is the high intensity 40-150 min for muscle glycogen

A

Very great

33
Q

What is the high intensity 40-150 min for liver glycogen and blood glucose

A

Moderate - great

34
Q

What is the high intensity 40-150 min for fat

A

Negligible

35
Q

What is the high intensity >150 for creatine phosphate

A

Moderate

36
Q

What is the high intensity >150 for muscle glycogen

A

Very great

37
Q

What is the high intensity >150 for liver glycogen and blood glucose

A

Great - very great

38
Q

What is the high intensity >150 for fat

A

Slight

39
Q

What is the low intensity for creatine phosphate

A

Negligible

40
Q

What is the low intensity for muscle glycogen

A

Negligible

41
Q

What is the low intensity for liver glycogen and blood glucose

A

Slight

42
Q

What is the low intensity for fat

A

Slight

43
Q

At the start of exercise, is energy produced with or without oxygen

A

Without

44
Q

When the lungs start to work harder during exercise, what starts to breakdown

A

Carbs and fat

45
Q

What happens if exercise becomes aerobic in nature

A

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
Q

What is used for fuel at the first 5-15 mins of exercise

What happens after time goes on

A

Carbs (glycogen)

Carbs lessen and more fat is used for energy

47
Q

After three of more hours of exercise, what is fatigue caused by?

A

The depletion of glycogen in the muscles and liver; as well as low blood glucose levels

48
Q

The speed at which body uses fat for exercise depends on what?

A

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
Q

How many carbs do experts recommend to eat during or before exercise

A

50g

50
Q

If a individual is taking part in a marathon; fuel should be picked up from what?

A

Drinks and energy stations

51
Q

If an individual is performing during a tournament they should pick up fuel when

A

Carbs should be confused in the breaks

52
Q

If an individual is training for more than an hour, what fuel should be taken

A

Carbs in the form of food or drink to help boost blood sugar levels and delay fatigue to maintain exercise

53
Q

How far into an activity should carbs be consumed

A

30 mins

54
Q

For extended activities and events, how many grams of carbs in sufficient

A

30-60g

55
Q

What are suitable carb snacks to have between competition bouts

A

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
Q

What are suitable carb meals when there are more than two hours between bouts

A

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
Q

What should recovery meals do?

A

Replenish liver and muscle glycogen stores

Replace guild and electrolytes lost in sweat

Regenerate and repair damaged tissues

58
Q

Within 60 mins after exercise, what should be consumed

A

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
Q

What are suitable meals to consume 1-3 hours after exercise

A

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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