Chapter 3

Question 1

What happens right after you take a drink? (Explain hypoglycemia.)

Answer 1

1) insulin spike (stimulate beta cells), increase in protein synthesis
2) Insulin secreted into circulation, goes to all tissues that have insulin receptors (muscle, skeletal), and binds to it. Then glucose gets taken up very rapidly.
3) BG will drop (sharp), tremendous amounts of insulin secreted
4) This will cause hypoglycemia again, cycle re-starts

Question 2

Hypoglycemia values are what?

Answer 2

Less than 45mg/dL, and 2.5mmol/L

Question 3

How does hypoglycemia affect the brain?

Answer 3

Inhibits CNS function and inhibits peripheral function. Performance drops, signals from brain that stimulate skeletal muscle will drop. Skeletal muscles won’t be able to contracts well as they should because CNS has decided to decrease function. Hypoglycemia will cause you to be fatigued.

Question 4

What is your primary goal during exercise?

Answer 4

Maintain BG levels constant: The more you do this, the ore you preserve glycogen levels. And preserving glycogen levels means you’re maintaining exercise without fatiguing.

Question 5

What is your primary goal for post-exercise?

Answer 5

Ensure you replenish your glycogen stores that you’ve used in your activity.

Question 6

Should you use a high glycemic carb or low glycemic carb after exercise?

Answer 6

Depends on when your next event is.

Question 7

If you have an event in an hour and a half (post-exercise), which glycemic index diet should you do and explain why?

Answer 7

If you have an event in an hour and a half, you need to replenish it quickly. Select a high glycemic drink to replenish. Suffer through the hypoglycemia while you rest for an hour and a half and hope that your glucose will reach normal levels by the time you have to perform.

Question 8

If you have an event later in the day (post-exercise), what glycemic index diet should you do and why?

Answer 8

you should select a low glycemic drink, so you gradually build up your glycogen stores so they are maximized in a few hours, later in the day.

Question 9

What happens if you eat a high glycemic index diet and dont do anything afterwards?

Answer 9

YOu will probably feel tired and take a nap. Because you become hypoglycemic, CNS takes a pause, makes you rest and makes sure you don’t do any activity.

Question 10

Is fructose good or bad for you??

Answer 10

BAD!

Question 11

What is the sweetest sugar you can ever consume?

Answer 11

Fructose

Question 12

What happens when you take in fructose?

Answer 12

When you take in a drink, it goes to your stomach, from the stomach to the small intestines. Fructose stays inside!!! It does not transport out of the small intestine! Fructose is trapped within small intestine.

Question 13

What is the negative effect of having fructose stay in your small intestine?

Answer 13

It increases the rate of osmosis in the small intestine (The movement across a membrane to dilute a certain particle concentration, low to high). So, H2O outside is lower conc. than the fructose inside, so it will come into the small intestine and you will have A LOT of water! This is called in our textbook “GI stress”, aka severe diarrhea.

Question 14

What is GI stress?

Answer 14

Severe diarrhea

Question 15

Diet drinks contain a lot of?

Answer 15

Phony sugars, sweeteners… that can be addictive.

Question 16

What does GI stress cause?

Answer 16

Dehydration: locally in the ECF, or more globally if not corrected.

Question 17

What is gastric emptying?

Answer 17

How fast the stomach can empty.

Question 18

What is the optimum volume of solution to drink to benefit gastric emptying?

Answer 18

250-400mL

Question 19

Which type is best: hypertonic, hypotonic? (for gastric emptying) Why?

Answer 19

Hypotonic: More soluntion that particles in it is better or equal parts.

Question 20

Is taking quick sips packed with sugar more like hypertonic or hypotonic?

Answer 20

Hypertonic (bad to do this)!!

Question 21

The greater the caloric intake, the _______(faster/slower) the gastric emptying will be. The greater the caloric intake, _______ (more/less) you will empty.

Answer 21

Slower, less

Question 22

The more particles, the _______ gastric emptying.

Answer 22

Less

Question 23

What happens to blood flow around the gut (stomach+small/large intestine) during exercise?

Answer 23

It decreases with exercise.

Question 24

The higher the intensity gets, the more blood flow will around the gut will (increase/decrease).

Answer 24

Decrease

Question 25

Explain why there is decreased blood flow around the gut during exercise.

Answer 25

Body orders vasoconstriction because when you exercise you don’t use your gut all that much, so what happens is theres a shunting, blood is shunted away from the gut and towards exercising muscles.

Question 26

What happens to nutrients now that blood is going away from the gut?

Answer 26

Less blood around the area of the stomach… Less of stomach content being delivered to the rest of body. You will not deliver the proper amount of nutrients

Question 27

Do you burn stomach calories if you go for a walk after you eat? Explain.

Answer 27

The blood flow will leave the gut region and go to your legs (muscles that are working). So you have less blood supply to transport nutrients out of the body, hence cannot necessarily burn it.

Question 28

The higher the pH, the _______ (more/less) gastric emptying.

Answer 28

Less

Question 29

Explain what happens if you have a pH of around 3, with gastric emptying.

Answer 29

Drinks are pH of around 3, which will be very close to pH of stomach, so you will have optimum release of particles of drink into blood flow of the gastric area.

Question 30

Explain what happens if you have a pH of around 7.6, with gastric emptying.

Answer 30

If pH of drink is 7.6 and inside you have pH of 2, then it will take longer to release nutrients into blood stream.

Question 31

The greater the dehydration, the _______(less/more) gastric emptying.

Answer 31

Less.

Question 32

Why do we care about gastric emptying?

Answer 32

Because it affects the fluid and nutrient absorption by the small intestine.

Question 33

If you’re doing strenuous activity daily, what should you do in relation to CHO intake?

Answer 33

Gradually increase CHO intake.

Question 34

Should you consume CHO during your exercise?

Answer 34

yes

Question 35

You should consume about 60g of solid/liquid CHO every ________ for benefits in high intensity long aerobic exercise.

Answer 35

hour

Question 36

What are the benefits of consuming CHO during exercise?

Answer 36

Improve stroke quality, enhance performance, blunts depression of neuromuscular functions.

Question 37

If you have low glycemic index, you have high _______ content.

Answer 37

Amylose

Question 38

if you have a low GI, you have ________ (slower/faster) absorption of intestines.

Answer 38

Slower

Question 39

If you have a high GI, you have a _________ (slower/faster) absorption of intestines.

Answer 39

faster

Question 40

Define glycemic index.

Answer 40

Relative measure of the increase in blood glucose concentration 2 hours after ingestion of a 50 g CHO food compared with a standard CHO.

Question 41

It takes at least _____ hours to reestablish glycogen.

Answer 41

20

Question 42

Following a prolonged exercise, for rapid replenishment is it better to have high or low GI?

Answer 42

Moderate to high is better.

Question 43

BEFORE exercise, is it better to have low glycemic or high glycemic?

Answer 43

Low GI.

Question 44

In relation to carbohydrates, is it better to have high, low or medium levels of glucose with sodium to increase gastric emptying?

Answer 44

Low to moderate

Question 45

In relation to sodium, is it better to have high, low or medium levels in order to increase gastric emptying?

Answer 45

low to moderate