Brainscape's Knowledge GenomeTM

Browse over 1 million classes created by top students, professors, publishers, and experts.


See full index

SEM 2 Nutrition > Week 02 > Flashcards

Week 02 Flashcards

1
Q

How do you determine the CHO?

A

By the number of CHO units

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
2
Q

glucose has ___ units

A

6

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
3
Q

monosaccharides include…(3)

A

glucose, fructose and galactose

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
4
Q

Disaccharides include…(3)

A

sucrose, lactose and maltose

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
5
Q

polysaccharides include…(2)

A

starch, glycogen

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
6
Q

3-5 hours before competition you should have __________ g of CHO

A

140 to 330

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
7
Q

30-60 mins before competition you should have …..?

A

small amounts of CHO (with high GI)

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
8
Q

Immediate recovery (0-4 hr):

A

1.0-1.2 g/kg/hr

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
9
Q

Daily recovery from moderate duration/low intensity training:

A

5-7 g/kg/day

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
10
Q

Daily recovery from moderate to heavy endurance training:

A

7-10 g/kg/day

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
11
Q

Daily recovery from extreme exercise programmes (4-6 hours per day):

A

10-13 g/kg/day

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
12
Q

What is the optimal fuel source during high intensity exercise

A

Muscle glycogen

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
13
Q

Gluconeogenesis is…?

A

glucose from fats, protein & other precursors (aside from glucose)

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
14
Q

Glycogenolysis is…?

A

Breakdown of glycogen

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
15
Q

Hepatic CHO metabolism is governed by (3):

A
  1. insulin (stimulates glycogen synthesis)
  2. Glucagon (stimulates glycogenolysis & gluconeogenesis)
  3. Catecholamines (stimulates glycogenolysis & gluconeogenesis)
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
16
Q

Effects of exercise on insulin level…?

A

insulin decreases

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
17
Q

Effects of exercise on glucagon level…?

A

glucagon increases

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
18
Q

Effects of exercise on catecholamine level…?

A

catecholamines increase

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
19
Q

From the change in these hormone levels with exercise, what happens to glycogen synthesis, glycogenolysis and gluconeogenesis with exercise?

A
  1. glycogen synthesis decrease
  2. glycogenolysis increases
  3. gluconeogenesis increases
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
20
Q

Hepatic glucose output at rest: ____% from glycogenolysis and ___% from gluconeogenesis

A

60% from glycogenolysis

40% from gluconeogenesis

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
21
Q

Hepatic glucose output with exercise: ____% from glycogenolysis and ___% from gluconeogenesis

A

90% from glycogenolysis

10% from gluconeogenesis

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
22
Q

Hepatic glucose output increases/decreases with exercise?

A

increases

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
23
Q

Increased glucose output is mostly from increase in _________, but small increase in _______

A

glycogenolysis, gluconeogenesis

24
Q

Consuming CHO post exercise is for what goal?

A

to replenish depleted stores of liver and muscle glycogen

25
Q

Maximal muscle glycogen resynthesis can be achieved w/ ________ of CHO in first few hrs post exercise

A

1-1.2g/kg/h

26
Q

Liver stores ___% of total body glycogen

A

17%

27
Q

Post-exercise ______ ingestion increases liver glycogen repletion AND muscle glycogen repletion

A

sucrose (glucose and fructose)

28
Q

Increased total glycogen storage translates into …?

A

Greater recovery of exercise capacity

29
Q

Potential mechanisms of CHO mouth rinsing (3):

A
  1. Activates brain regions involved with motivation and reward
  2. Increased corticomotor exatability
  3. Increased neuromuscular function
30
Q

Mouth rinsing CHO:

A
  • improve short endurance performance
  • Amplified when subject was fasting/low glycogen
  • Oral receptors detect the presence of CHO -> culmilates in increases in motor output
  • Why not ingest? GI discomfort, etc
31
Q

From the change in these hormone levels with exercise, what happens to glycogen synthesis, glycogenolysis and gluconeogenesis with exercise?

A
  1. glycogen synthesis decrease
  2. glycogenolysis increases
  3. gluconeogenesis increases
32
Q

Hepatic glucose output at rest: ____% from glycogenolysis and ___% from gluconeogenesis

A

60% from glycogenolysis

40% from gluconeogenesis

33
Q

Hepatic glucose output with exercise: ____% from glycogenolysis and ___% from gluconeogenesis

A

90% from glycogenolysis

10% from gluconeogenesis

34
Q

Hepatic glucose output increases/decreases with exercise?

A

increases

35
Q

Increased glucose output is mostly from increase in _________, but small increase in _______

A

glycogenolysis, gluconeogenesis

36
Q

Consuming CHO post exercise is for what goal?

A

to replenish depleted stores of liver and muscle glycogen

37
Q

Maximal muscle glycogen resynthesis can be achieved w/ ________ of CHO in first few hrs post exercise

A

1-1.2g/kg/h

38
Q

Liver stores ___% of total body glycogen

A

17%

39
Q

Post-exercise ______ ingestion increases liver glycogen repletion AND muscle glycogen repletion

A

sucrose (glucose and fructose)

40
Q

Increased total glycogen storage translates into …?

A

Greater recovery of exercise capacity

41
Q

Potential mechanisms of CHO mouth rinsing (3):

A
  1. Activates brain regions involved with motivation and reward
  2. Increased corticomotor exatability
  3. Increased neuromuscular function
42
Q

Mouth rinsing CHO:

A
  • improve short endurance performance
  • Amplified when subject was fasting/low glycogen
  • Oral receptors detect the presence of CHO -> culmilates in increases in motor output
  • Why not ingest? GI discomfort, etc
43
Q

CHO is broken down into ??????? smaller units in the intestines (3);

A
  • amylase
  • sucrose
  • lactase
44
Q

High GI foods mean…

A

rapid absorption and delivery of CHO into blood circulation

45
Q

2 different supercompensation protocols…

A
  • Glycogen depletion
  • Taper
    (to get as much glycogen into muscle)
46
Q

CHO ingestion -> hyperglycaemia/hyperinsulinemia = rapid…..

A

decrease in blood glucose levels

47
Q

Maximal oxidation rate:

A

1-1.2 g/min (60g/hr)

48
Q

Glucose has a _____ oxidation rate

A

fast (1g/min)

49
Q

Fructose and galactose have ______ oxidation rates

A

slower (need to be converted into glucose first)

50
Q

Sucrose, maltose, maltodextrin all have ____ oxidation rates

A

fast (similar to glucose)

51
Q

Starches with high AMYLOPECTIN content have ____ oxidation rates

A

high

52
Q

Starches with high AMYLASE content have ____ oxidation rates

A

low

53
Q

If no CHO intake post exercise, there will be a ____ synthesis at ___mmol/kg

A

low, 1-2mmol/kg

54
Q

When CHO intake after exercise, there is a ______ synthesis, at ______mmol/kg

A

high, 4.5-11mmol/kg

55
Q

Best CHO type post exercise?

A

Sucrose or glucose (simple)

SEM 2 Nutrition (11 decks)

Brainscape helps you reach your goals faster, through stronger study habits.
© 2024 Bold Learning Solutions. Terms and Conditions