Week 2

Question 1

How many Kilojoules can be provided by Muscle glycogen and blood born glucose during very high intensity exercise

Answer 1

130 KJ

Question 2

What happens to excess carbs ?

Answer 2

Its converted into fats and stored in adipose tissue by De Novo Lipogensis

Question 3

What is the only fuel of the CNS and what is the optimal concentration its maintained at ?

Answer 3

Blood Glucose at 4mmol

Question 4

What is blood glucose also fuel for apart from the CNS ?

Answer 4

Red and White blood cells

Question 5

What process can the body undergo to prevent glucose concentration getting too low ?

Answer 5

Gluconeogensis

Question 6

What can help maintain blood glucose levels during a 2 hour bout of exercise at 68% of VO2 Max ?

Answer 6

By feeding the individual carbs throughout the bout to maintain blood glucose

Question 7

How can monitoring blood glucose help to be able to workout the intensity of an individual during exercise ?

Answer 7

High intensity= Spikes in Blood glucose
Low intensity = no spikes in blood glucose

Question 8

What happens to muscle glycogen if you exercise at a higher % of your VO2 Max ?

Answer 8

Muscle glyogen stores will deplete quickly compared to lower levels of intensity

Question 9

What can cause fatigue in individuals ?

Answer 9

Exhaustion can be due to the depletion of glycogen

Question 10

What sort of diet can increase muscle glycogen stores ?

Answer 10

High CHO diet

Question 11

How can a high CHO diet alter exercise capacity ?

Answer 11

It increases exercise performance as it affects glycogen stores and these glycogen stores affect fatigue.

Question 12

What does supplementing carbs during exercise affect ?

Answer 12

Doesnt affect muscle glycogen levels only liver glycogen stores

Question 13

What dietary advice can be made reduce fatigue during exercise ?

Answer 13

– Carbohydrate loading to increase muscle glycogen

– Carbohydrate during exercise to maintain blood glucose

Question 14

Is muscle glycogen rate limiting in sprinting performance ?

Answer 14

Yes

Question 15

What are the daily carbohydrate recommendations for sport ?

Answer 15

• Daily carbohydrate recommendations are based on body weight (not % of energy intake)
• Then it depends on the intensity of the exercise

Question 16

How much carbs should be consumed during light training/competition e.g Like practicing penalties ?

Answer 16

3-5 g/kg/d

Question 17

How much carbs should be consumed during moderate training/competition e.g Jogging for an hour ?

Answer 17

5-7g/kg/d

Question 18

How much carbs should be consumed during high training/competition e.g 2-3 hours of exercise

Answer 18

6-10 g/kg/d

Question 19

How much carbs should be consumed during very high training/competition e.g 4-6 hours of training

Answer 19

8-12g/kg/d

Question 20

What happens with insufficient carbohydrate intake ?

Answer 20

Insufficient carbohydrate intake that the speed was declining over the trial days, the fall in performance

Question 21

What are the two main ways of reccomending carbohydrate during training and competition ?

Answer 21

• Periodised approach(based on the phase of the training block)
• Flexi carb (aims just for the overall calorie intake )

Question 22

Describe what a periodised approach is ?

Answer 22

Adjust your carbohydrate intake throughout these phases to match your body’s needs and support your training goals.

Question 23

Describe what a flexi carb approach is ?

Answer 23

flexibility in carbohydrate intake on a day-to-day basis, adjusting based on individual needs, activity levels, and preferences

Question 24

What are the guidlines for the days leading up to the event ?

Answer 24

• Events lasting less than 90 Minutes = 7-12 g/kg/d
• Events lasting more than 90 minutes = 10-12 g/kg/d for 36-48hrs

Question 25

What is a potential issue with carb loading in an pre event ?

Answer 25

You may bulk up too much and feel ill before the event

Question 26

What are the guidlines for the intake of carbs of the day event ?

Answer 26

Exercise lasting more than 60 mins you would need to consume 1-4g /kg consumed 1-4 h before exercise

Question 27

What food should you not eat on the day of the event ?

Answer 27

Fat= slows digestion and not sitting in your stomach
Fibre= can cause GI problems common

Question 28

How much carbs should you intake after the event ?

Answer 28

1.2 to 1.4 g/kg/hr to for about 4 hours after exercise

Question 29

What should the daily fat intake be ?

Answer 29

20-35% of total energy intake

Question 30

What is the proportion of saturated fat limited to ?

Answer 30

less than 10% of energy intake

Question 31

Name fat adaptations that occur after having a high fat diet ?

Answer 31

Increased Fat oxidation
Decreased carbohydrate oxidation
spared muscle glycogen

Question 32

How long could someone exercise for on a high fat diet compared to a high carb diet?

Answer 32

High Fat = 88 Mins
High Carb = 240 min

Question 33

Does high fat diet impair a low intenisty exercise performance ?

Answer 33

No however it imparis high intensity exercise performance

Question 34

What changes do ketogenic diets cause

Answer 34

-Elevated blood levels of ketones and tissue adaptations to enhance their use as fuel
- Increase use of fat as muscle fuel