Exercise Physiology Flashcards
(20 cards)
What is the role of Carbohydrates? And What are the types of carbs?
Role- They’re the primary energy source used by the body.
Types- Simple, fast release energy.
-Complex, slow release energy.
How are Carbohydrates stored?
Stored as Glycogen in the Muscles and Liver.
What is the definition of the Glycaemic index?
It is the rate at which Glucose (energy) is absorbed into the bloodstream.
What is the difference between High and Low GI foods?
High GI (2 points)
Low GI (3 points)
High GI- Rapid surge in blood glucose levels, releases energy quickly.
Low GI- absorbed slowly ,blood glucose levels are maintained, provides athletes with sustained energy.
What are the consequences of Over-Consumption of High GI foods?
(2 points, 1 disease)
- If energy not used immediately, it’s stored as fat in adipose tissue.
- Causes Pancreas to secrete insulin.
- High levels of insulin cause body to have no effect to it and results in DIABETES.
When is the best time to eat high GI foods?
During exercise & just after exercise.
Why should you have a mixture of low, medium and high GI foods after intense exercise?
Help refuel the body’s depleted glycogen stores.
What is the role of Fats? And where are they stored?
Role- Provide energy for low intensity and duration, aerobic exercise.
Stored- as Adipose Tissue.
What does Fat transport?
Fat-Soluble Vitamins around the body.
Examples:
Vitamins A,D,E,K.
What are the can happen when you consume LDLs and HDLs?
HDLs-Remove LDL deposits.
LDLs- Block arteries and limit Blood Flow.
What are the 2 roles of Proteins?
- Required for muscle Growth and Repair.
- Enzyme, Hormone and Haemoglobin production.
What is the Main Source of fuel during moderate to high intensity exercise?
Carbohydrates
What is the Main Source of fuel during low-intensity and long-duration exercise?
Predominantly Fats.
What Percentage of total fuel can Fats provide?
50%-60% of Total fuel
What are the main Fuel Sources during high-intensity ANAEROBIC exercise?
What is the Fuel source? And how long does it take to run out?
Phosphocreatine
. Naturally occurring compound derived from Amino Acids
. Runs out after 10-12 seconds.
What are the 3 stages of Carbo-loading in order?
Define them as well.
- Depletion- Reducing Muscle Glycogen stores. Start 6 days prior.
- Tapering- Reducing Intensity and Volume.
- Loading- Increase Carbohydrate Consumption 3 days prior.
What are the Benefits of Carbo-Loading for performance?
(3 points)
-It will Boost Glycogen stores in the Muscle/Liver.
- Delays fatigue.
-Enable athlete to work at a higher intensity for longer.
Within how many minutes of exercise should you Re-Fuel?
Why this time?
- Within 30 minutes.
- The body is most receptive to refilling glycogen stores when they’re fully depleted.
What are 5 physiological effects of dehydration on performance?
- Increased sweating.
- Decreased Blood Plasma volume.
- Increased Blood Viscosity.
- Increased HR.
- Increased Breathing rate.
How much Water should you consume Before, During and After exercise?
Before- 4-7 litres over 24 hours.
During- Around 150-250ml every 10-15 minutes.
After- 1L for every 1Kg Bodyweight steadily over a few hours.
