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56 Cards in this Set
- Front
- Back
Production/breakdown atp
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when energy is input theres an enzyme that helps to foem a bond adenosine is transformed into atp
when the body needs energy theres an ensyme that can release the energy for the bodys use. atp(energy coming in) adp (energy coming out for use in the body) |
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post absorptive state
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The importance of the postabsorptive state is to maintain blood glucose levels. The brain fuels itself using glucose as its energy source
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glycogenolysis
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uses up the glycoden stores in your body. After this day the stores are gone.
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gluconeogenisis
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The body now starts to break down muscle and uses the amino acids to synthesize glucose.
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Ketosis
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The body uses ketone bodies to try to reserve the stores of protein. Also see ketosis in high protein low carb diets.
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BMI
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body mass index
to calculate (wt in lbs/ht in inches squared)(703) Underweight= <18.5 healthy= 19-24.9 overweight 25-29.9 obese 30-39.9 limitations: bmi does not predict mortality rates for all individuals (extremly fit) but does for 90% of the pop. |
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bmr factors increasing/decreasing
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gender- males have 10% higher then women
growth- growing= higher bmr age- younger=higher bmr height- taller= higher bmr body comp. lean muscle= higher bmr energy expenditure- more active= higher bmr |
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best approach to weight loss
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Lifestyle changes- energy intake: at least 10 kcals per pound of your current weight. to lose fat and keep lean muscle mass
minimum 1200 kcals a day for women and 1500 kcals a day for men. get enough fluids!! |
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Diuretics
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risk of dehydration
mineral inbalance |
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Amphetamines
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no approved by fda
addictive |
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sibutramins (meridia)
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decreases apetite
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orlistat (Xenical)
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Block the action of lipase in the small intestin, blocks about 30% of the lipase (spherical structure)
side effects: diarrhea and bloating gat that you dont absorb will be soluble so vitamins will be excreted not absorbed. Ali is orlistat |
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Atkins diet
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can cause ketosis because of high protein low carb. Body starts breaking down satty acids to use for energy because you dont have enough carbs. Produces a fruity breath
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methods of determining body fat
fatlfold measures |
taking measurements of subcutaneous fat at specific parts of the body
you take the caliper and measure the fatfold very cheap but the person doing it needs to be well trained error- 3% |
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bioelectric impeadance
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scales that measure your body fat
muscle is a great conducter of electricity fat is resistant to electric current the better a current is conducted the more muscle you have error about 3% very easy, need equipment but very cheap problem. if the person is dehydrated it can give false readings |
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Near infrared interactance
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different tissues absorb inrared light differently
not very accurate |
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hydrodenitometry
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lowest error very accurat
put you in water and measure how boyant you are how much volume of water you are displacing they submerge you and you exhale completely only in research facilities |
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Bod pod
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works on the same basis as the hydrodensitometry based on displacing air. take about 6 to 8 min
sit in an enclosed space very expensive only in research facilities |
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Dual energy xray absorptiometry (dexa)
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most accurate of all
lie down then an x ray machine goes over you measure your body fat bone density lean muscle mass take 15 minutes. |
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body fat distribution
android |
apple shape typically accumulates around the abdominal area
tend to have more chronic illness. |
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gynoid
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pear shape- accumulates fat around the hips (women)
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Central obesity
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higher risk of developing chronic illness such as diabetes cancer heart disease
measure use a tape measure around the waist waist circumfrance or a waist to hip ratio. |
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international units
for vit a |
1 ug RAE= 3.3 IU retinol
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Vitamin a deficiency
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store vitamin A in your liver so it will take a while
early symptoms night blindness- takes you long to recover when bright light is flashed in your eyes. increased infections- (epithetial cells) goblet cells secret mucus if not vit a present these cells dont function properly it can affect your lungs malabsorption problems will affect the integrity of the lining of the intestine. Late symptoms- Xeropthalmia: progressive blindness cells disintegrate and they deposit keratin which is stored in spots and then affects your cornea xerosis when the cornea becomes dehydrated hard and dry Keratomalacia- irreversible blindness cornea becomes soft Hyperkeratosis keratin is deposited in the cells especially around hair area |
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Vitamin A toxicity
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occurs with supplementation or polar bear liver or fish oils
with as little as 5 times the RDA over time Acne medication (acutane) retinoic acid birth defects if youre pregnant and ise this your baby can have birth defects. symptoms- birth defects bone abnormalities hair loss skin rash hemorrhage liver failure death |
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Vitamin D
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hormone
calcium and phosphorus regulation gene regulation/ cell differentiation bone and intestinal cells enough in diet can dcrease multiple serelosis may decrease risk of colon cancer reduce blood glucose |
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Vitamin d synthesis
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in the skin uv light hits it. starts with sunshine and cholesterol transfrom into pre vit d3
then migrates into the body goes through circulation and into the liver enzyme that hydrolizes (OH) it in the liver but its still inactive (activation takes two steps) and then it goes to the kidney and its hydroxylized again then its active we consume inactive vit d3 from our foods. |
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active vit d
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once its active it acts in three organs the intestines (to absorb more calcium if vit d not present only 15% would be consumed with vit d present thers 30% calcium absorbed) kidneys helps to not excrete calicum. Body retains more calcium through the kidney. bones- stimulate the activity of orthoclase removes calicum from the bone to take it to the blood.
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Increase blood calcium
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you need calcium for bone formation blood clotting nerve transmission and helping you contract your muscles blood pressure
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calcium is released from
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the bone to the blood
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vitamin d sources sources
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milk (fortified)
liver eggs fatty fish butter (fortified) no plants! |
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deficiency
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children rickets
decreased growth breast cancer milk doesnt provide vitamin d Adults osteomalacia young pregnant women that have multiple pregnancies and elderly |
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vit d toxicity
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supplementation
high blood calcium deposits in soft tissue (can kill cell) fatgiue mental confusion urinary excretion calcium |
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vitamins involved in bone growth
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acd
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Low blood calcium
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Parathyroid gland detects if calcium is low in the blood increases blood calcium. Increases parathyroid hormone in the blood will act on the bone (takes off bone bone formation is very dynamic constantly puttuing on/off bone.)
acts on the bone to get calcium into the bood and it acts on the kidney so that you dont excrete it. activates vitamin d first liver and the kidney but when this hormone is present it stimulates vit d activation. vit d acts on the liver and the kidney to absorb more calcium |
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absorption of ccalcium
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increased if
stomach acididty vitmain d lactose growth or pregnancy hormone low calcium intake calcium phosphorus ratio of 1:1 in diet decreased if.. phytates in food oxylates in food high fiber vit d deficiency lack of stomach acid hi phosphorus intake |
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Calicum economy
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input blood bone blood output
calcium goes form blood to the bone to the blood some might be excreted. Dietary calcium doesnt affect blood calcium bone will become depleted if dietary calcium is not presetn blood calcium is regulated by hormones |
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Sodium
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cation outside of cell
soidum is associated with high blood pressure |
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sodium defficiency
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increased excretion- working outside heavy sweating vommiting and diarrhea
symptoms- muscle cramps apathy loss of appetite |
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toxicity of sodium
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edema(swelling)
acute hypertension if not getting enough water |
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sodium sources
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table salt
soy sauce msg (flavoring) cheeses frozen dinners cured canned meats canned foods |
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Potassium
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cation in the cell fluid balance acid base balance muscle/ nerve function
blood pressure bone health |
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sources of potassium
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fruits veg milk meat legumes grains
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potassium deficiency
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increased loss decrease intake
symptoms loss of appetite muscular cramping apathy irregular heart beat |
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potassium toxicity
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decreased excretion
kidney failure symptoms heart failure vomiting |
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heme iron
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meats
better absorbed veg dont have heme iron not really affected by diet |
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non heme iron
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meats and plants
less absorbable increased absorpotion mfp factor (meat fish and poultry) vitamin c helps absorb acids decreased absorption phytates oxylates fibers tannic acid polyphenols excess mineral |
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iron defficiency
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blood loss
women menstral bleeding ulcers wounds that wont heal frequent blood donations decreased intake increased need pregnancy growth |
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iron sources
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meat fish poultry
legume eggs grains dark greens some fruits milke is a poor source also found in contamionation |
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How muscles use energy
atp creatine phosphate |
first source
a molecule in the muscle that stores phosphate attaches to the phosphate when active theres an enzyme that helps release the phosphate first couple of secconde use atp soon up to a minute it is gone |
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lactate system
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glycogen stores in the muscle and liver broken down into glucoes first minutes of excercise then glucose is made into pyruvate then lactate alot of glucose gives a little atp
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aerobic system
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after several minutes this comes into place
gives more tca glucose is borken down into carbon dioxide and water makes a lot of atp fatty acid from tryglycerides can also be broken down for energy protein can too but the body doesnt like them! |
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fluid dehydration
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pituitary gland sends signal of thirst
anti diuretic hormone (adh) released water retention aldesteron-sodium retention low blood pressure low blood volume when you are dehydrated these are the mechanisms that begin to restore fluid balance |
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symptoms of dehydration
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shortness of breath
fatigue headache nausea |
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water facts
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water is the first nutrient that is depleted during physical activity
when you lose 1-2% of your body weight in water when excersicing your preformance goes down if youre well hydrated youll preform better if you lose 7% of your body water weight youll collapse. |
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diet for athlete
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consume high carbs
druing competition replenish glucose post competition replace water loss eat after the sooner the better high carbs and proteins |