ch 4 - carbs

Question 1

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).

Answer 1

glucose; glycogen

Question 2

when added to food glucose is referred to as

Answer 2

dextrose

Question 3

galactose is found in food only as

Answer 3

part of lactose

Question 4

3 monoscacharides

Answer 4

glucose, galactose, fructose

Question 5

sucrose

Answer 5

glucose + fructose

Question 6

lactose

Answer 6

glucose + galactose

Question 7

maltose

Answer 7

glucose + glucose

Question 8

sucrose found in

Answer 8

fruits, veggies, honey, maple syrup

Question 9

most adults lose their ability to digest

Answer 9

lactose

Question 10

which disaccharide is minor in most diets

Answer 10

maltose

Question 11

polysaccharides

Answer 11

starch, fiber, glycogen

Question 12

starches in food may be…

Answer 12

straight chains (amylose) or branched chains (amylopectin)

Question 13

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

Answer 13

small intestine; small intestine

Question 14

glucose metabolism: the regulation of

Answer 14

blood glucose concentration

Question 15

glucose metabolism: the immediate use of

Answer 15

glucose for energy

Question 16

glucose metabolism: the storage of

Answer 16

glucose as glycogen

Question 17

glucose metabolism: the use of excess glucose for

Answer 17

fatty acid synthesis

Question 18

glucose metabolism: the production of glucose from

Answer 18

lactate, amino acids, or glycerol

Question 19

beta cells release

Answer 19

insulin

Question 20

alpha cells release

Answer 20

glucagon

Question 21

high GI food effects

Answer 21

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

Question 22

high GI food insulin response

Answer 22

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

Question 23

T or F glucose is preferred over glycogen

Answer 23

false

Question 24

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

Answer 24

true

Question 25

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

Answer 25

true

Question 26

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

Answer 26

true

Question 27

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:

Answer 27

epinephrine and norepinephrine

Question 28

the catecholamines stimulate

Answer 28

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

Question 29

cortisol aids blood glucose regulation indirectly by

Answer 29

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

Question 30

low intensity or short duration skill based activities carbohydrate recommendation

Answer 30

3-5 g/kg/d

Question 31

low intensity long duration carbohydrate recommendation

Answer 31

5-7 g/kg/d

Question 32

very high intensity very short duration carbohydrate recommendation

Answer 32

5-7 g/kg/d

Question 33

high intensity short duration carbohydrate recommendation

Answer 33

5-7 g/kg/d

Question 34

moderate intensity moderate duration carbohydrate recommendation

Answer 34

6-8 g/kg/d

Question 35

intermittent high intensity moderate to long duration carbohydrate recommendation

Answer 35

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

Question 36

moderate to high intensity long duration carbohydrate recommendation

Answer 36

6-10 g/kg/d

Question 37

moderate intensity ultralong duration carbohydrate recommendation

Answer 37

8-12 g/kg/d

Question 38

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

Answer 38

30-60 g/hr

Question 39

recommended carb intake to enhance performance in ultraendurance comps

Answer 39

up to 90 g/h

Question 40

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

Answer 40

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

Question 41

foods containing oligosaccharides

Answer 41

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

Question 42

foods containing sucrose

Answer 42

sugar sweetened foods

Question 43

foods containing fructose

Answer 43

fruits, honey, added fructose

Question 44

The recommended range of daily carbohydrate for athletes in training is

Answer 44

3-12 g/kg/d

Question 45

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

Answer 45

carbohydrate and insulin