Week 02

Question 1

How do you determine the CHO?

Answer 1

By the number of CHO units

Question 2

glucose has ___ units

Answer 2

6

Question 3

monosaccharides include…(3)

Answer 3

glucose, fructose and galactose

Question 4

Disaccharides include…(3)

Answer 4

sucrose, lactose and maltose

Question 5

polysaccharides include…(2)

Answer 5

starch, glycogen

Question 6

3-5 hours before competition you should have __________ g of CHO

Answer 6

140 to 330

Question 7

30-60 mins before competition you should have …..?

Answer 7

small amounts of CHO (with high GI)

Question 8

Immediate recovery (0-4 hr):

Answer 8

1.0-1.2 g/kg/hr

Question 9

Daily recovery from moderate duration/low intensity training:

Answer 9

5-7 g/kg/day

Question 10

Daily recovery from moderate to heavy endurance training:

Answer 10

7-10 g/kg/day

Question 11

Daily recovery from extreme exercise programmes (4-6 hours per day):

Answer 11

10-13 g/kg/day

Question 12

What is the optimal fuel source during high intensity exercise

Answer 12

Muscle glycogen

Question 13

Gluconeogenesis is…?

Answer 13

glucose from fats, protein & other precursors (aside from glucose)

Question 14

Glycogenolysis is…?

Answer 14

Breakdown of glycogen

Question 15

Hepatic CHO metabolism is governed by (3):

Answer 15

1. insulin (stimulates glycogen synthesis)
2. Glucagon (stimulates glycogenolysis & gluconeogenesis)
3. Catecholamines (stimulates glycogenolysis & gluconeogenesis)

Question 16

Effects of exercise on insulin level…?

Answer 16

insulin decreases

Question 17

Effects of exercise on glucagon level…?

Answer 17

glucagon increases

Question 18

Effects of exercise on catecholamine level…?

Answer 18

catecholamines increase

Question 19

From the change in these hormone levels with exercise, what happens to glycogen synthesis, glycogenolysis and gluconeogenesis with exercise?

Answer 19

1. glycogen synthesis decrease
2. glycogenolysis increases
3. gluconeogenesis increases

Question 20

Hepatic glucose output at rest: ____% from glycogenolysis and ___% from gluconeogenesis

Answer 20

60% from glycogenolysis

40% from gluconeogenesis

Question 21

Hepatic glucose output with exercise: ____% from glycogenolysis and ___% from gluconeogenesis

Answer 21

90% from glycogenolysis

10% from gluconeogenesis

Question 22

Hepatic glucose output increases/decreases with exercise?

Answer 22

increases

Question 23

Increased glucose output is mostly from increase in _________, but small increase in _______

Answer 23

glycogenolysis, gluconeogenesis

Question 24

Consuming CHO post exercise is for what goal?

Answer 24

to replenish depleted stores of liver and muscle glycogen

Question 25

Maximal muscle glycogen resynthesis can be achieved w/ ________ of CHO in first few hrs post exercise

Answer 25

1-1.2g/kg/h

Question 26

Liver stores ___% of total body glycogen

Answer 26

17%

Question 27

Post-exercise ______ ingestion increases liver glycogen repletion AND muscle glycogen repletion

Answer 27

sucrose (glucose and fructose)

Question 28

Increased total glycogen storage translates into ...?

Answer 28

Greater recovery of exercise capacity

Question 29

Potential mechanisms of CHO mouth rinsing (3):

Answer 29

1. Activates brain regions involved with motivation and reward 2. Increased corticomotor exatability 3. Increased neuromuscular function

Question 30

Mouth rinsing CHO:

Answer 30

- improve short endurance performance - Amplified when subject was fasting/low glycogen - Oral receptors detect the presence of CHO -> culmilates in increases in motor output - Why not ingest? GI discomfort, etc

Question 31

From the change in these hormone levels with exercise, what happens to glycogen synthesis, glycogenolysis and gluconeogenesis with exercise?

Answer 31

1. glycogen synthesis decrease 2. glycogenolysis increases 3. gluconeogenesis increases

Question 32

Hepatic glucose output at rest: ____% from glycogenolysis and ___% from gluconeogenesis

Answer 32

60% from glycogenolysis | 40% from gluconeogenesis

Question 33

Hepatic glucose output with exercise: ____% from glycogenolysis and ___% from gluconeogenesis

Answer 33

90% from glycogenolysis | 10% from gluconeogenesis

Question 34

Hepatic glucose output increases/decreases with exercise?

Answer 34

increases

Question 35

Increased glucose output is mostly from increase in _________, but small increase in _______

Answer 35

glycogenolysis, gluconeogenesis

Question 36

Consuming CHO post exercise is for what goal?

Answer 36

to replenish depleted stores of liver and muscle glycogen

Question 37

Maximal muscle glycogen resynthesis can be achieved w/ ________ of CHO in first few hrs post exercise

Answer 37

1-1.2g/kg/h

Question 38

Liver stores ___% of total body glycogen

Answer 38

17%

Question 39

Post-exercise ______ ingestion increases liver glycogen repletion AND muscle glycogen repletion

Answer 39

sucrose (glucose and fructose)

Question 40

Increased total glycogen storage translates into ...?

Answer 40

Greater recovery of exercise capacity

Question 41

Potential mechanisms of CHO mouth rinsing (3):

Answer 41

1. Activates brain regions involved with motivation and reward 2. Increased corticomotor exatability 3. Increased neuromuscular function

Question 42

Mouth rinsing CHO:

Answer 42

- improve short endurance performance - Amplified when subject was fasting/low glycogen - Oral receptors detect the presence of CHO -> culmilates in increases in motor output - Why not ingest? GI discomfort, etc

Question 43

CHO is broken down into ??????? smaller units in the intestines (3);

Answer 43

- amylase - sucrose - lactase

Question 44

High GI foods mean...

Answer 44

rapid absorption and delivery of CHO into blood circulation

Question 45

2 different supercompensation protocols...

Answer 45

- Glycogen depletion - Taper (to get as much glycogen into muscle)

Question 46

CHO ingestion -> hyperglycaemia/hyperinsulinemia = rapid.....

Answer 46

decrease in blood glucose levels

Question 47

Maximal oxidation rate:

Answer 47

1-1.2 g/min (60g/hr)

Question 48

Glucose has a _____ oxidation rate

Answer 48

fast (1g/min)

Question 49

Fructose and galactose have ______ oxidation rates

Answer 49

slower (need to be converted into glucose first)

Question 50

Sucrose, maltose, maltodextrin all have ____ oxidation rates

Answer 50

fast (similar to glucose)

Question 51

Starches with high AMYLOPECTIN content have ____ oxidation rates

Answer 51

high

Question 52

Starches with high AMYLASE content have ____ oxidation rates

Answer 52

low

Question 53

If no CHO intake post exercise, there will be a ____ synthesis at ___mmol/kg

Answer 53

low, 1-2mmol/kg

Question 54

When CHO intake after exercise, there is a ______ synthesis, at ______mmol/kg

Answer 54

high, 4.5-11mmol/kg

Question 55

Best CHO type post exercise?

Answer 55

Sucrose or glucose (simple)