Nutrition And Energy For Activity

Front 1

What are macronutrients?

Back 1

carbohydrates, lipids, and proteins

have to potential or capacity to store energy

Front 2

what are the micronutrients

Back 2

vitamins, mineral, and water

have no potential to generate energy, but aid in the metabolic processes to create energy

Front 3

Carbohydrates

Back 3

consist of carbon, hydrogen, and oxygen

glucose C6H12O6

monosaccharides, oligosaccharidess, and polysaccharides

Front 4

Monosaccharide: glucose

Back 4

It can be produced in the body from digestion of complex carbohydrates or through gluconeogenesis in the liver

Glucose will either be available as an energy source in the blood, stored in the liver & muscle as glycogen, or converted into a triglyceride for later use

Front 5

What is Gluconeogenesis?

Back 5

Gluconeogenesis is a metabolic pathway that results in the generation of glucose from non-carbohydrate carbon substrates such as pyruvate, lactate, glycerol, and glucogenic amino acids.

Front 6

What is Glycogen?

Back 6

In humans, glycogen is made and stored primarily in the cells of the liver and the muscles, and functions as the secondary long-term energy storage (with the primary energy stores being fats held in adipose tissue).

Front 7

Fructose

Back 7

a monosaccharide that is found in fruits and honey. it is converted in to glucose in the liver

Front 8

Galactose

Back 8

a monosaccharide that is found in milk.

Front 9

Oligosaccharides formation

Back 9

form when two to ten monosaccharides bond chemically. the major olgiosaccharides are disaccharides.

Front 10

What are the 3 principle disaccharides?

Back 10

Sucrose (glucose + fructose); lactose (glucose + galactose); maltose (glucose + glucose)

Front 11

What are the plant forms of polysaccharides?

Back 11

(1) starch: storage form of carbs

(2) fiber: occurs exclusively in plants

Front 12

What are the animal forms of polysaccharides?

Back 12

(1) Glycogen: storage form of carbs in the liver and muscle

Front 13

What is glucogenesis?

Back 13

it is the process of converting glucose into glycogen

Front 14

What enzyme catalyzes the process of glucogenesis?

Back 14

glycogen-synthase

Front 15

Where is glycogen stored in the body?

Back 15

predominately in muscle, next most is the liver, and there is a little bit in the blood as plasma glucose

Front 16

What is glycogenolysis?

Back 16

the conversion of glycogen back into glucose

Front 17

What is the major source of energy for exercising muscle?

Back 17

intra-muscular glycogen stores

Front 18

Blood glucose levels are increased from what source?

Back 18

liver glycogen will be converted into glucose to increase blood levels

Front 19

What causes gluconeogenesis to occur?

Back 19

glycogen depletion in the muscles stimulates gluconeogenesis

Front 20

What is insulin?

Back 20

Insulin is secreted by beta cells in the pancreas in a response to hyperglycemia

Front 21

What is glucagon?

Back 21

glucagon is secreted by alpha cells in the pancreas in response to hypoglycemia

Front 22

What are the dietary recommendations for carbohydrate intake?

Back 22

40-50% of your daily caloric intake should come from carbohydrates. excessive caloric intake will be stored as fat.

Front 23

What are the 4 major roles of carbohydrates?

Back 23

(1) Energy source - particularly during high-intensity (anaerobic) exercise

(2) Protein Sparer - don't have to use proteins as energy, or preserves tissue protein

(3) metabolic primer - components of carbohydrate catabolism serve as primer substrate for fat oxidation

(4) Fuel for the CNS - it is the only fuel source for neural tissue

Front 24

What does exercise affect carbohydrate use?

Back 24

intensity, duration, and fitness level will determine what fuels with be used. carbohydrates are the preferred energy source for high intensity exercise, and are the sole contributor to producing ATP during anaerobic exercise

Front 25

What is the effect of exercise on glycogen stores?

Back 25

glycogen provides energy without oxygen, so it is the initial energy source during the early minutes of exercise. glycogen will be depleted after 1-2 hours of intense exercise. during moderate-prolonged exercise, glycogen will supply about 50% of the energy

Front 26

Lipids

Back 26

exist in both plants and animal source. adipose tissue consists of mainly triglycerides

Front 27

What is lipase?

Back 27

it is an enzyme that is responsible for the breakdown of fats

Front 28

What make sup a triglyceride?

Back 28

a triglyceride consist of a glycerol and 3 fatty acids

Front 29

The mobilization of fatty acids via lipolysis predominates under four conditions:

Back 29

(1) low-to-moderate exercise

(2) low calorie diet

(3) prolonged exercise that depletes glycogen

(4) cold stress

Front 30

What are compound lipids?

Back 30

triglycerides that have combined with another chemical. they are found in all cells. A major example is phospholipids

Front 31

What are the 4 main functions of phospholipids?

Back 31

(1) interacting with both water and lipid to modulate fluid movement across cell membrane

(2) maintaining the structural integrity of the cell

(3) playing an important role in blood clotting

(4) providing structural integrity to the insulating sheath that surrounds nerve fibers

Front 32

What are common lipoproteins?

Back 32

(1) chylomicrons - transport fat-soluble vitamins (K.A.D.E)

(2) HDL

(3) LDL

(4) VLDL

Front 33

What are the two types of Derived Lipids?

Back 33

(1) Endogenous Cholesterol - made through cellular synthesis

(2) exogenous - originates from diet

Front 34

What are the functions of Cholesterol?

Back 34

(1) build plasma membranes

(2) precursor for vitamin D, adrenal hormones, and sex hormones

(3) formation of bile and fetal development

Front 35

What are the dietary recommendations of lipids?

Back 35

no more than 30% of your dietary intake should come from fat. The majority of fat intake should come from unsaturated fats

Front 36

What are the 4 major roles of lipids?

Back 36

(1) energy source -

(2) protection of organs

(3) thermal insulation

(4) vitamin carrier and hunger suppressor

Front 37

What is the effect of exercise on fat?

Back 37

fat contributes 30-80% of th energy needed for physical activity. it provides the major energy source for light to moderate exercise. during moderate exercise fat and carbohydrate contribute equally with a greater reliance on fat after about 1 hour

Front 38

Protein

Back 38

contain nitrogen; are made up of amino acids; there are 8 essential amino acids and 9 non-essential amino acids

Front 39

What is a complete protein?

Back 39

a protein that contains all of the essential amino acids

Front 40

What is an incomplete protein?

Back 40

a protein that does not contain all of the essential amino acids

Front 41

What are the roles of protein?

Back 41

they build tissues (anabolism) and breakdown tissue (catabolism)

Front 42

What happens when carbohydrates are unavailable?

Back 42

depletion of carbs increases protein catabolism.

Front 43

What happens to excessive amino acids?

Back 43

They will lose their nitrogen and:

(1) be converted to a different amino acid

(2) convert to a carb or fat

(3) be used as energy

(4) form glucose

Front 44

When does nitrogen balance occur?

Back 44

when nitrogen intake equals nitrogen excretion

Front 45

What is positive nitrogen balance?

Back 45

when intake exceeds excretion to synthesize new tissues from the additional protein

Front 46

What is negative nitrogen balance?

Back 46

when excretion exceeds intake. it indicates protein use for energy (catabolism).

Front 47

What are the daily recommendations for protein?

Back 47

daily requirement of protein is .83 grams per kg of body mass

infants and children require more

athletes require 1.2-1.8 g/kg/day

Front 48

What are vitamins?

Back 48

they are organic substances that are needed in small quantities that facilitate biologic processes.

Vitamin D is the only one that can be produced by the body

Front 49

What are fat-soluble vitamins?

Back 49

they readily dissolve and store in the body's fat and mainly stored in the liver.

They are toxic if consumed in excess.

These include vitamins: A,D,E, K

Front 50

What are water-soluble vitamins?

Back 50

vitamins that dissolve in the body's fluids and are not stored. they are secreted in the urine when in excess.

they act as co-enzymes which combine with other molecules to form active enzymes

Front 51

What are minerals?

Back 51

minerals exist freely in nature. they provide structure to bone, maintain normal physiologic processes, and regulate metabolism as they are constituents of hormones and enzymes

Front 52

Calcium?

Back 52

it is the most abundant mineral in the body. it forms bone and teeth. it functions is muscle contraction, blood clotting, transmission of impulse, activation of enzymes, and transportation of fluid through cells.

Front 53

Phosphorus?

Back 53

a mineral that plays a role in boe growth along with calcium. it is essential in the production of ATP. it is used to form phospholipids which make up cell membranes. and it buffers acid production in metabolism

Front 54

Iron?

Back 54

it is found in hemoglobin and myoglobin. a lack of iron can lead to anemia.

Front 55

What are electrolytes?

Back 55

the main electrolytes in the body are sodium, potassium, and chloride. the regulate fluid balance and membrane potentials.

excess sodium can contribute to hypertension.

altered potassium can affect cellular function

Front 56

Water?

Back 56

makes up 40-70% of body mass; it is essential for life; serves as a transport medium; gives structure; regulates temperature

Front 57

What are the daily recommendations for water?

Back 57

2-3 L per day.