W2 -

Question 1

Mass of blood glucose

Answer 1

0.01 kg

Question 2

Mass of liver glycogen

Answer 2

0.08 kg

Question 3

Mass of muscle glycogen

Answer 3

0.40kg

Question 4

Mass of fat

Answer 4

10.5kg

Question 5

Mass of protein

Answer 5

12kg

Question 6

Energy provided by 0.01kg of blood glucose

Answer 6

160 kJ

Question 7

Energy provided by 0.08kg of liver glycogen

Answer 7

1280kJ

Question 8

Energy provided by 0.40kg of muscle glycogen

Answer 8

6400 kJ

Question 9

Exercise time for 0.01 kg of blood glucose

Answer 9

2 mins

Question 10

Exercise time for 0.08kg of liver glycogen

Answer 10

16 mins

Question 11

Exercise time for 0.40kg of muscle glycogen

Answer 11

80 mins

Question 12

Where is CHO first digested?

Answer 12

Broken down by salivary amylase in mouth

Question 13

What happens to CHO in the small intestine

Answer 13

Pancreatic amylase breaks them down to disaccharides.

Sucrase, lactase + maltase breakdown corresponding disaccharides into its monosaccharides.

Question 14

What happens to the monosaccharides?

Answer 14

Absorbed into blood + travel to the liver.

Question 15

How can the muscle get glucose?

Answer 15

From blood or by break down of its own glycogen stores.

Question 16

What can muscle glycogen stores increases to in elite/trained athletes?

Answer 16

900g

Question 17

What is ATP known as?

Answer 17

Energy currency of the cell

Question 18

When did the super compensation CHO protocol come about?

Answer 18

1960S

Question 19

What has been suggested to reduce the issues caused by the super compensation protocol

Answer 19

Don’t reduce training as much

More gradual changes between decreasing exercise and increasing CHO intake

Question 20

Comparing classic + moderate (1or2 days might be enough)

Answer 20

Same levels of muscle glycogen content after 120 mins exercise.

Quicker fall in muscle glycogen content in the classic way.

Question 21

CHO loading prior to squash

Answer 21

Incr CHO oxidation

Maintains higher blood glucose

Improves physical performance

Question 22

CHO loading not being worth it

Answer 22

Short + explosive events

Question 23

CHO intake 30-60 mins pre-exercise

Answer 23

Causes large ⬆️ in plasma glucose + insulin which could lead to hypoglycaemia during exercise.

Question 24

Which has a higher CHO oxidation?

Glucose or galactose?

What does this mean?

Answer 24

Glucose

Energy available sooner

Question 25

Why are there limitations to the ingestion of 1g/min of CHO

Answer 25

Limitations in gastric emptying

Limitations in rate of digestion + absorption

Liver could hold onto it.

Question 26

Ways to combat the limitation of 1g/min of CHO intake during exercise

Answer 26

Combined CHO ingestion

= Higher oxidation rates = Quicker availability of energy

Question 27

Why does combined ingestion of CHO lead to higher oxidation rates?

Answer 27

Due to the different CHO using different transporters

= ⬆️ rate of transportation due to no competition for a single type of transporter

Question 28

Which are the rapidly oxidised CHO

up to 1g/min

Answer 28

Glucose

Sucrose

Maltose

Maltodextrins

Lactose

Question 29

Which are the lower oxidised CHO

up to 0.5g/min

Answer 29

Fructose

Galactose

Amylose

Question 30

What are the top rapidly oxidised CHO mixes (1g/min +)

Answer 30

Glucose + fructose

Glucose, sucrose + fructose

Maltodextrin + fructose

Question 31

What can too much CHO intake cause?

Answer 31

GI DISTRESS

Question 32

What has been found about CHO with brain imaging?

Answer 32

CHO mouth rinse activates parts of the brain

Question 33

Why is a time trial (TT) better than time to exhaustion (TTE)

Answer 33

More accurate

More realistic

More repeatable

Question 34

When might you want to add protein to the diet during exercise?

Answer 34

When 4hrs +

Question 35

To which high intensity exercise can CHO improve

Answer 35

High intensity exercise lasting approx 75 mins