chap 4 (glucose)

Question 1

carbon is composed of what

Answer 1

carbon + hydrogen

Question 2

healty benefits of soluble dietary fiber

Answer 2

} Lowers cholesterol
} Maintains bacterial population
of gut
} Helps regulate blood glucose
} Increases satiety
} Delays gastric emptying
} Prevents weight gain

Question 3

healthy benefit of insoluble dietary fiber

Answer 3

} In intestine: Adds bulk, Helps retain water
} Reduces the risk of: constipation, hemorrhoids,
diverticulosis, & diverticulitis
} May reduce the risk of some
cancers
(e.g. colorectal)

Question 4

what is the current recommendation for dietary fiber for male and female age 19-50 and over 50

Answer 4

male
19-50 yrs: 38g
>50 yrs: 30g

Female
19-50 yrs: 25g
> 50yrs: 21g

Question 5

where does the majority of digestion occurs

Answer 5

duodenum of small intestine

Question 6

where does the major of absorption occurs

Answer 6

jejunum and ileum of small intestine

Question 7

carb are found in food as

Answer 7

sugars, starches and cellulose

Question 8

what is the primary energy source for moderate to intense exercise

Answer 8

carbs

Question 9

largest amount of carb in the body is stored in the form of _ and smaller amounts are stored as _

Answer 9

glycogen in skeletal muscle, liver glycogen

Question 10

which type of carbs don’t provide energy and why

Answer 10

cellulose in starchy food because human don’t posses the enzyme to digest it

but important because it contain fiber, vitamins and minerals

Question 11

which carbs don’t contain vitamins and minerals or fiber

Answer 11

sugars

Question 12

glucose is transported from the intestinal lumen into the epithelial cell by what

Answer 12

a sodium and glucose cotransporter

Question 13

what happen if the amount of carb in small intestine is greater than the number of carrier present

Answer 13

some of these sugars will not be absorbed

Question 14

when fructose is not absorbed from the small intestine what can happen

Answer 14

it will passes through to the colon, ferments and cause gastrointestinal distress (bloating and gas)

Question 15

what are the 2 most predominant hormone of glucose regulation

Answer 15

insuline and glucagon

Question 16

what happen when blood glucose concentration is elevated after eating

Answer 16

insulin is secreted from beta cells of pancreas to stimulate transport of glucose

Question 17

what happen when blood glucose is low

Answer 17

glucagon is secreted from the alpha cell of pancreas to stimulate the release of glucose stored as liver glycogen

Question 18

hyperglycemia stimulate which hormone
hypoglycemia stimulate which hormone

Answer 18

hyper: beta
hypo: alpha

Question 19

fructose is absorbed where

Answer 19

intestinal epithelial cell

Question 20

what happen when food with a higher GI is consumed

Answer 20

blood glucose rises more quickly, reach higher level and decline more quickly than food with lower GI

insuline response is also higher even if the same amount of glucose is consumed

Question 21

exemple of food with high GI

Answer 21

white bread, corn flake, baked potato

Question 22

exemple of food with low GI

Answer 22

legume, bean, fruit, non starchy vegetable, dairy product

Question 23

How glucose is metabolized depends on a variety of
factors:

Answer 23

type of cell, enzymatic capability of the cell,
energy state, hormonal status, training history, and
intensity of exercise.

Question 24

when is food considered low GI or high GI

Answer 24

low: GI <60
high: GI >85

Question 25

The process of producing glucose from other sources is called

Answer 25

gluconeogenesis

Question 26

the major sources for glucose for- mation by gluconeogenesis are

Answer 26

lactate and amino acids, glycerol

Question 27

which organ is important in controlling blood glucose

Answer 27

pancreas

Question 28

Exercising muscle preferentially uses carbohydrate from

Answer 28

stored glycogen

Question 29

Glucose is made available in the blood from the liver as a result of at least three processes:

Answer 29

the breakdown of liver gly- cogen, the production of glucose from other sources (gluconeogenesis), or the ingestion of carbohydrates as food or fluids,

Question 30

how fatigue occurs during prolonged endurance exercise and intermittent high-intensity exercise like repeated sprint in a soccer match

Answer 30

glycogen depletion

Question 31

Liver glycogen is broken down and released into the blood as glucose, a process called

Answer 31

glycogenolysis

Question 32

which transporter is there at rest or when insuline is low in the blood

Answer 32

GLUT 1

Question 33

which transporter is there when glucose and insuline are high or muscle is active

Answer 33

GLUT 4

Question 34

GI is calculated relative to which food

Answer 34

white bread

Question 35

modate GI value

Answer 35

60-85

Question 36

high fiber contain is low or high in glucose contain

Answer 36

low

Question 37

pre-exercise meal is associated with how or low GI

Answer 37

low

Question 38

during high-intensity or long duration exercise GI is low or high

Answer 38

moderate to high

Question 39

after exercise GI is low or high

Answer 39

high with glycogen depleting during exercise, moderate to high GI CHO

Question 40

how does aerobic training increase aerobic capacity of muscle

Answer 40

- increase number and size of mitochondria - increase oxidative enzyme acitivity - increase muscle glycogen stores - increase oxidative capacity -> increase fat utilization

Question 41

hormone change during exercise that stimulate breakdown of stored energy

Answer 41

- insuline decrease - glucagon: increase - cortisol: increase - epinephrine: increase - norepinephrine: increase

Question 42

what is the classic protocol of CHO loading to maximize glycogen

Answer 42

day 1: cycle @ 75% to exhaustion day 2-3: fat+protein diet day 4: cycle @ 75% to exhaustion day 5-6: high CHO: 8.2 g/kg/d day 7: competition

Question 43

modified protocol for CHO loading to maximize glycogen

Answer 43

day 1: 90min run @ 75% day 2-3: mixed diet + 40min run day 4-5: high CHO diet + 20min run day 6: high CHO diet + rest day 7: comp

Question 44

carb intake <24h before exercise

Answer 44

- high CHO - CHO = 60-70% of total calorie, balance and moderation protein and fat

Question 45

goal carb intake before completion

Answer 45

3-5h prior: repletes liver glycogen and some muscle glycogen 1h prior: repletes liver glycogen, increase delivery CHO to muscle

Question 46

carbs intake before competition

Answer 46

1-4h prior: - 1 to 4g CHO/kg body weight - easily digestible food and beverage - low to moderate fiber - mainly CHO -> dairy product, small amount of legume - low GI - fluid: water, milk, juice

Question 47

what happen if CHO is take 30-60min prior to exercise

Answer 47

- decrease plasma glucose - increase CHO oxydation and glycogenolysis - blunted FA mobilization and oxydation NOT generaly detremental to performance

Question 48

Factors that determine glycemic response

Answer 48

Insulin and contractile activity on muscle glucose uptake ¡ Balance of insulin and catecholamine effects on liver glucose output ¡ Magnitude of ongoing intestinal absorption of ingested CHO

Question 49

how to prevent reactive hypoglycemia

Answer 49

Timing of CHO ingestion ¡ More prevalent 75 min prior to exercise ¡ Less 45 min prior and fewer 15 min prior ¡ Prevented 5 min prior and with warm up

Question 50

how does CHO intake contributed to improved performance

Answer 50

- Maintaining blood glucose and high levels of CHO oxidation - Glycogen sparing in liver (and maybe muscle) - Promotes glycogen synthesis during exercise - Affects motor skills - Affects CNS

Question 51

what is the mouth rinse phenomenon and how does it enhance performance

Answer 51

Hypothesis: CNS might sense CHO presence via receptors in oral space, increasing sense of well-being and improving pacing. - CHO (sweet and non-sweet) in mouth activates brain reward and motor control. - Enhances performance 2-3%

Question 52

what type of CHO should be consumed during exercise, training or competition

Answer 52

very rapidly oxidized CHO - glucose -sacrose - maltose - maltodextrins - amylopectin

Question 53

name some slowly oxidized CHO

Answer 53

fructose galactose amylose trehalose isomaltose

Question 54

Exogenous CHO increases with increasing intensity up to

Answer 54

50% VO2max

Question 55

CHO intake consideration

Answer 55

- Duration and intensity - Type of Exercise - Maybe not allowed during or necessary - Food/Fluid preferences of athlete should be taken into account - Availability

Question 56

goal of carb ingestion after exercise

Answer 56

replenish stores of muscle and liver

Question 57

rate of glycogen synthesis

Answer 57

depend on; - glucose availability - transport of glucose into cell - activity of enzyme

Question 58

carbs ingestion after exercise timing, meal size, type

Answer 58

at least within 2h smaller, frequent fructose

Question 59

form and amount of carbs ingestion after exercise

Answer 59

solid=liquide 1.5 g/kg in first hour 1-1.2 g/kg for next 3h

Question 60

which one between CHO and protein is important to ingested after exercise

Answer 60

CHO

Question 61

how many carbs is needed to replenish it to a level that allow training for consecutive day

Answer 61

5 g/kg/day

Question 62

goal of intake of CHO prior training or competition

Answer 62

include avoiding hunger, delaying fatigue, minimizing gas- trointestinal distress, and preventing hypohydration

Question 63

Which of the following two monosaccharides combine to form sucrose? a. glucose and fructose b. galactose and glucose c. glucose and glucose d. galactose and fructose

Answer 63

a

Question 64

Which of the following are polysaccharides? a. starch b. fiber c. glycogen d. all of the above

Answer 64

d

Question 65

The end product of carbohydrate absorp- tion is: a. fructose. b. glucose. c. lactose. d. maltose

Answer 65

b

Question 66

In what form is carbohydrate primarily transported throughout the body?

Answer 66

glucose

Question 68

hrough a process called gluconeogenesis, glucose can be made in the body from which of the following? a. glycerol b. lactate c. amino acids (for example alanine) d. all of the above

Answer 68

d

Question 69

The glycemic index (GI) of a food refers to: a. the number of grams of carbohydrate in the food b. the number of kilocalories of carbohydrate in the food c. the blood glucose response to a food compared to a reference food d. the amount of simple sugars or monosaccharides in the food

Answer 69

c

Question 70

Exercising muscle prefers to use carbohy- drate from: a. blood glucose. b. liver glycogen. c. muscle glycogen. d. any carbohydrate source available (no preference).

Answer 70

c

Question 71

As exercising muscle begins to take up glucose out of the blood, how does the body pre- vent blood glucose from declining too much? a. the muscles stop taking up glucose b. the liver releases glucose from stored glycogen and made by gluconeogenesis c. the pancreas releases insulin, which reduces glucose uptake from the blood d. the body switches to fat metabolism

Answer 71

b

Question 72

The recommended range of daily carbohydrate for athletes in training is: a. 3 to 12 g/kg. b. 5 to 10 g/kg. c. 6 to 8 g/kg. d. 7 or more g/kg.

Answer 72

a

Question 73

The two factors needed to optimize muscle glycogen resynthesis after exercise are: a. carbohydrate and excessive caloric intake. b. carbohydrate and lactate. c. carbohydrate and protein. d. carbohydrate and insulin.

Answer 73

c

Question 74

Which of the following would not be an appropriate carbohydrate food choice for a vegan? a. starchy vegetables b. beans and legumes c. milk and yogurt d. nuts and fruits

Answer 74

c

Question 75

Which of the following is true about ath- letes with type 1 diabetes? a. Because of their disease, people with type 1 diabetes are not able to participate in competitive sports. b. Because of their disease, people with type 1 diabetes are able to participate in competitive sports but cannot perform at a high level because of their inability to metabolize carbohydrates. c. People with type 1 diabetes cannot perform at a high level in competitive sports because the drugs they must take are banned. d. People with type 1 diabetes can perform at a high level in competitive sports by properly managing food intake, blood glucose levels, insulin injections, and their exercise regime

Answer 75

d