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kine 420 > ch 4 - carbs > Flashcards

ch 4 - carbs Flashcards

1
Q

Carbohydrates are found in the body predominantly in the form of ________ (mostly in the blood) and in the storage form of ________ (predominantly in muscle and liver tissue).

A

glucose; glycogen

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2
Q

when added to food glucose is referred to as

A

dextrose

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3
Q

galactose is found in food only as

A

part of lactose

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4
Q

3 monoscacharides

A

glucose, galactose, fructose

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5
Q

sucrose

A

glucose + fructose

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6
Q

lactose

A

glucose + galactose

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7
Q

maltose

A

glucose + glucose

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8
Q

sucrose found in

A

fruits, veggies, honey, maple syrup

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9
Q

most adults lose their ability to digest

A

lactose

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10
Q

which disaccharide is minor in most diets

A

maltose

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11
Q

polysaccharides

A

starch, fiber, glycogen

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12
Q

starches in food may be…

A

straight chains (amylose) or branched chains (amylopectin)

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13
Q

carbs: The majority of digestion takes place in the ______. The majority of absorption takes place in the _______.

A

small intestine; small intestine

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14
Q

glucose metabolism: the regulation of

A

blood glucose concentration

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15
Q

glucose metabolism: the immediate use of

A

glucose for energy

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16
Q

glucose metabolism: the storage of

A

glucose as glycogen

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17
Q

glucose metabolism: the use of excess glucose for

A

fatty acid synthesis

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18
Q

glucose metabolism: the production of glucose from

A

lactate, amino acids, or glycerol

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19
Q

beta cells release

A

insulin

20
Q

alpha cells release

A

glucagon

21
Q

high GI food effects

A

blood glucose rises more quickly, reaches a higher level, and declines more quickly

22
Q

high GI food insulin response

A

higher and remains higher, even though the same amount of carb is consumed

23
Q

T or F glucose is preferred over glycogen

A

false

24
Q

T or F: Muscle glycogen utilization is no different when athletes consume a carbohydrate drink, compared to a placebo drink during high-intensity activity.

A

true

25
Q

T or F: Exercise has a strong insulin-like effect, meaning exercise stimulates glucose uptake from the blood.

A

true

26
Q

T or F: Glycogenolysis is the release of glucose from glycogen, caused by glucagon.

A

true

27
Q

The stress of higher exercise intensity results in a substantial stimulation of the sympathetic nervous system; this leads to a release of two important stress hormones:

A

epinephrine and norepinephrine

28
Q

the catecholamines stimulate

A

glycogen breakdown and gluconeogenesis and thus provide an additional mechanism to regulate blood glucose.

29
Q

cortisol aids blood glucose regulation indirectly by

A

by stimulating the breakdown of proteins into amino acids that may be used in gluconeogenesis.

30
Q

low intensity or short duration skill based activities carbohydrate recommendation

A

3-5 g/kg/d

31
Q

low intensity long duration carbohydrate recommendation

A

5-7 g/kg/d

32
Q

very high intensity very short duration carbohydrate recommendation

A

5-7 g/kg/d

33
Q

high intensity short duration carbohydrate recommendation

A

5-7 g/kg/d

34
Q

moderate intensity moderate duration carbohydrate recommendation

A

6-8 g/kg/d

35
Q

intermittent high intensity moderate to long duration carbohydrate recommendation

A

6-8 g/kg/d and 8-10 g/kg/d during heavy training and competition

36
Q

moderate to high intensity long duration carbohydrate recommendation

A

6-10 g/kg/d

37
Q

moderate intensity ultralong duration carbohydrate recommendation

A

8-12 g/kg/d

38
Q

recommended carb intake to enhance performance in
- high intensity ~90 min
- mod-vig intensity > 2 hr
- high intensity > 2 hr

A

30-60 g/hr

39
Q

recommended carb intake to enhance performance in ultraendurance comps

A

up to 90 g/h

40
Q

Athletes who perform endurance exercise or intermittent high-intensity exercise for more than 1 to 2 hours are at risk for

A

glycogen depletion, low blood glucose, and fatigue during training and competition.

41
Q

foods containing oligosaccharides

A

onions, beets, cabbage, garlic, apples, watermelon, wheat, rye, beans, legumes

42
Q

foods containing sucrose

A

sugar sweetened foods

43
Q

foods containing fructose

A

fruits, honey, added fructose

44
Q

The recommended range of daily carbohydrate for athletes in training is

A

3-12 g/kg/d

45
Q

The two factors needed to optimize muscle glycogen resynthesis after exercise are:

A

carbohydrate and insulin

kine 420 (10 decks)

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