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BIO_319_EXAM_2
Chapter_4
| Question | Answer |
|---|---|
| Benefits of consuming carbs | - Maintain high rates of carb oxidation - Reduced percieved exertion - Increase endurance capacity - Delay to onset fatigue - Prevent low Blood sugar |
| Simple mono carb types | - Glucose - Fructose - Galactose |
| Simple Di carb types | - Lactose - Sucrose - Maltose |
| Simple Poly carb types | Polysaccharide |
| Benefits of consuming Fiber (3) | 1. Rapid movement through digestive tract 2. Increase insulin sensitivity and prevention of weight gain 3. Acts as a prebiotic |
| GI Vs GL | GI = Ranking system of foods relative to blood glucose levels GL = Same as GI but includes portion size |
| Fates of blood glucose (4) | 1. For energy 2. Converts glycogen 3. May be stored as fat 4. excreted in urine |
| Why consume Carbs | For exercise - Muscles need ATP - Carb metabolism is faster than fat for ATP For Recovery - Glycogen needs to be replenished For the nervous system - Largely dependent on carbs as fuel |
| 2 factors of determining fuel utilization | Exercise intensity and duration |
| When does Exogenous carbs have no effect on performance | High intensity for less than 60 minutes |
| When does exogenous carbs enhance performancce | Intermittent intensity for 60-90 minuets |
| What is the mechanism of carb supplementation for enhancing performance | Carb-Loading |
| What is carb loading | Technique to promote significant increase in glycogen storage |
| When carb loading typically done | Usually 3-7 days before a competion |
| What type of athletes benefit from carb loading | Those who do high levels of continuous energy expenditure. (Soccer, cycling, marathon runners( |
| How do exogenous carbs affect Muscle hypertrophy (directly, anabolic?) | Inuslin resistance, since it's an anabolic hormone. Reduces protein degradation. |
| Carb recommendations | 1. Fuel exercise 2. Replensish Glycogen storage 3. Inirectily anabolic |
| What is glucogenesis | New formation of Glucose |
| What are the 3 sources of gluconeogenisis | 1. Lactate 2. Fat 3. Protein |
| What are the 4 reasons people don't like carbs | 1. Popular carbs are high in calories 2. They eat too many refined carbs 3. Carbs are easy to overeat 4. Most rapid weight loss is attributed to water loss |
| What are the recommendations if you DO cut carbs (5) | 1. Carbs dominate our diet 2. Caloric deficit is the explanation of weight loss 3. Watch portion of high cal carbs 4 Include fruits and veggies 5. Avoid any diet that restricts a food group |
| What are the low-carb adaptations in endurance athletes | 1. increase fat oxidation 2. Increased enzyme activity 3. Increased mitochondrial content |
| What are the limitations in athletes while on low car diets | 1. Lower overall training impulse 2. increased chances of illness 3. Increased muscle protein breakdown |
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