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191 Cards in this Set
- Front
- Back
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macronutrients
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provide energy in the form of calories
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diet composed of __ macronutrients
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3 - protein, fat, carbohydrate
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micronutrients
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not energy providing, but can be energy providing pathways (vitamins and minerals)
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metabolism
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sum of all chemical reactions taking place in the body
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__________ need to be attained to adequately perform metabolism
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nutrients
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calorimetry
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energy is the capacity to do work
metabolic energy is derived from the catabolism (breakdown of food) |
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net energy of food
fat carb protein alcohol |
fat 9
carb 4 protein 4 alcohol 7 |
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dietary calorie
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quantity of heat necessary to raise temp of one kilogram of water one degree C
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typical US diet vs high-fiber low fat diet
fat |
30-35%
10-20% |
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typical US diet vs high-fiber low fat diet
carb |
40-50% high in refined suger
55-65% high in unrefined sugar |
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typical US diet vs high-fiber low fat diet
protein |
15-20%
15-25% |
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whole grain
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grain milled in its entirety (bran, germ, endosperm)
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refined food
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coarse parts have been removed (only endosperm)
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enriched products
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processed foods that have some nutrients added back
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primary fates of nutrients
fat carb |
broken down for energy or stored as bodyfat
broken down for energy or stored as gloycogen |
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digestion
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breakdown of food
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absorption
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passage of food from the gut into the intestinal cells and then into the circulation
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transport
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nutrients, once absorbed, are moved throughout the body in the blood
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storage
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cells pick up nutrients from blood and store them for later use
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___________ are easiest to digest followed by __________ and ____________.
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simple sugars, proteins, lipids
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with exception of _________ little absorption takes place in the stomach.
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alcohol
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large meal takes _______ to clear the stomach than a smaller one
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longer
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________ pass most rapidly, ________ undergo a _____________ process
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fluids, solids, liquefication
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how long food stays in stomach depends on
1 2 3 |
1 meal size
2 temperature (how cold is fluid? cold fluids get absorbed in 5 min) 3 composition (meal liquid or solid? how much fat & fiber? refined carbs leave stomach quickly, protein and unrefined carbs moderately, fat slowly) |
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about __% of absorption takes place in the first 2 sections of the small intestine
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90
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carbs first broken down into _______ molecules which can be stored in the _______ and _______________ as ____________.
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glucose, liver, skeletal muscles, glycogen (storage form of carb)
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to store _______ in a cell, they must be converted into glycogen
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glucose
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_________ unlike __________ cannot escape and remains trapped
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glycogen, glucose
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cells that lack glycogen...
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cannot release energy during exercise
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we can convert _____ to _____ and store it as energy but not vice versa (except for __________________________________________)
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carb, fat, glycerol portion of triglyceride molecule
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simple carbs
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monosaccharides - basic unit of carb
disaccharides - 2 unit saccharides |
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complex carbs
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polysaccharides...
plant animal |
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monosaccharides
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glucose (GLU) - blood sugar
fructose (FRU) - found in high concentrations in fruits galactose (GAL) - part of lactose |
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polysaccharides
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plant - starch, fiber (cannot completely digest or absorb)
animal -glycogen |
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since 1900, complex carb intake has decreased __% while intake of refined carbs has increased __%
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30, 20
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pancreas secretes __________________________ to ___________________ to chew up starches
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pancreatic amylase, small intestine
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intestinal cells secrete _________________ for _________ digestion
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enzymes, carb
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sucrase
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breaks down sucrose into GLU + FRU
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maltase
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breaks down maltose into 2 GLU
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lactase
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breaks down lactose into GLU + GAL
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lactose intolerance
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incapable of breaking down lactose into GLU + GAL due to lactase enzyme deficiency
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limits for rate of glucose absorption from smal intestine range from __-__g/hr for a 70kg person
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50-80
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monosaccharides are absorbed from small intestine into bloodstream via the _____________________________________ that passes by pancreas and induces _________________
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hepatic-portal circulation, insulin secretion
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liver takes up ______ and converts it to ______ and subsequently into ______________.
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fructose, glucose, liver glycogen
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glucose in blood is transported into _________ where it forms a polysaccharide __________.
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skeletal muscle, glycogen
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liver glycogen replenishes blood glucose during ________ stages
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postabsorptive
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GI
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glycemic index
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GI measures...
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percentage of total area under curve for blood glucose when cosuming a food compared to glucose itself - tells how much and how long glucose is increased in blood after eating food.
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because food's fiber content _____ digestion, GI is ________
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slows, lower
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if one eats food with high GI...
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blood glucose rises quickly
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amylose
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long straight chain of glucose units twisted into a helical coil - slow breakdown and absorption rate
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amylopectin
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highly branched monosaccharide linkage- increased branching allows greater surface area exposure and hence easier digestion and absorptionof starch form by body (high GI)
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glycemic load
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GI x amount of grams of food -> determines blood glucose response to a meal
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higher glycemic load =
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greater rise in blood glucose, insulin release
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II
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Insulin index
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these have disproportionally high insulin responses than predicted by GI
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protein rich foods, candy, bakery products high in fat and refined carb
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satiety
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degree of fullness one feels after eating a food/meal
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SI
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satiety index
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SI measures...
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how well different foods fill you up in 240 cal portions
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fat content is associated with a ______ SI score
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lower
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for weight control foods with _____ GIs and SIs are wise choices
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lower
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dietary fiber
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nondigestibale carb and lignins found in plants
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functional fiber
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synthetic or isolated nondigestible carb that have beneficial physiological effects in humans
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total fiber
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dietary + functional fiber
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__% of fat we eat is in form of triglyc
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95
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more viscous a fat, the...
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greater the degree of unsat fatty acid
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saturated
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each carbon atom is bound to 4 other atoms
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most saturated fats...
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raise blood cholesterol
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usaturated
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a double bond between two carbon molecules
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types of unsat fatty acids
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monounsaturated (1 double bond)
polyunsaturated (more than 1 double bond) |
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most common fatty acids are
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18 carbon (SOLL) stearic, oleic, linoleic, linolenic
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linoleic
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omega-6
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linolenic
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omega 3
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compound fats
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contain other molecules in addition to the TG
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lipoproteins
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contain TG, cholesterol, phospholipids, and protein
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4 major lipoproteins
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chylomicrons, VLDL, LDL (bad), HDL (good)
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derived fats
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trans fatty acids, steroids
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partial hydrogenation
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adds hydrogen wheere double bonds are usually present
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hydrogen _________ lipid's melting temp, creates ________ fat
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increases, firmer
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CIS
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carbons attached to carbons on same side of FA
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TRANS
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more straightened chain, adjacent carbons attached to carbons on opposite sides
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TFA increases ____ and decreases ___
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LDL, HDL
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steroids include
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cholesterol, cortisol, bile acids, Vitamin D, androgens (testosterone, DHEA, androstenedione), estrogens
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bile is produced by ______ and stored in ______________. it....
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liver, gall bladder, breaks up fat globules into smaller micelles to increase surface area so they can be acted upon by other enzymes
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pancreatic lipase
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TG -> 2 FA + MG
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long chain fatty acids (more than ___ carbons) along with _________________ reform into ___ and once absorbed into mucosal cells, they combine with _______________, _______________________, _______________ to form __________________
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12, monoglycerides, TG, phospholipid, protein, cholesterol, chylomicrons
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what gets chylomicrons into tissues from blood
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lipoprotein lipase
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dietary form of fat
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TG
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absorbed form of fat into intestinal cells
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FFA, MG
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transport form of fat
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lipoproteins
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building blocks of fat are
building blocks of protein are |
fatty acids
amino acids |
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many amino acids but only ___ make up proteins
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20
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essential amino acids
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(pilth took viagra last morning)
phenylalanine isoleucine leucine threonine histidine tryptophan valine lysine methionine |
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protein RDA =
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0.8g/kg body weight
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types of protein
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complete protein(animal origin - has all essential amino acids)
incomplete protein(plant - lacks one or more essential AA) limiting AA (essential amino acids are in lowest concentration) protein synthesis (without one AA, can't make some proteins) |
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protein (nitrogen) balance
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nitrogen intake = nitrogen excretion
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positive protein balance
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net protein intake > net protein excretion
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negative protein balance
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net protein intake < net protein excretion
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types of dietary protein
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whey (fast) and casein (slow) found in milk, soy (plant but complete)
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micronutrients
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do not supply energy, important for metabolic reactions, vitamins and minerals
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water soluble vitamins
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8 Bs, niacin, flic acid, biotin, panthothenic acid, C
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fat soluble vitamins
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A,D, E, K
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major minerals
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need more than 100mg/day - calcium, sodium, potassium, chloride, phosphorus, sulfur, magnesium
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trace minerals
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less than 100mg/day - iron, iodine, chromium, selenium, flouride, copper, manganese, molybdenum (ii kusuri wo fukumu)
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phytochemicals
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additional vitamin-like compounds that have been documented to impart health benefits
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phyto
lycopene |
red, tomatoes
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phyto
anthocyanins |
red-purple, berries, grapes, apples, wine
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phyto
B-carotene |
orange, mangos, apricots, squash, carrots
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phyto
B-cryptothanxin |
orange-yellow, oranges, tangerines, peaches, papayas
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phyto
lutein, eaxanthin, sulforathane, isothiocyanate, indoles |
green, broccolo, brussel sprouts
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phyto
flavanoids |
white-green, onions, pears, wine, garlic, celery
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all phytochemicals
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lycopene, anthocyanins, B-carotene, B-cryptothanxin, lutein, zeacanthin, sulforathane, isothiocyanate, indoles, flavanoids (labbel le zinc siif)
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bioavailability
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amount of nutrient absorbed compared to amount ingested
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dietary components
enerygy, carb, fiber, lipid, protein |
energy - no RDA
carb - 130g/day fiber - female 25g, male 35g/day lipid - no RDA protein - 0.8g/kg body weight |
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DV
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daily value by food and nutrition board of the national academy of sciences
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toxicity
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> 500% of RDA
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deficiency
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< 70% of RDA
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advertising claims
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parity claim (2 things are equal), improper comparison (extra strength vs regular strength), fat-free (<0.5g fat per serving), lowfat (<3gfat per serving),lite (1/3 less kcal or 50% less fat than original), cholesterol free )less than 2mg cholesterol/serving, 5g fat per serving, 2g or less sat fat), calorie-free/low calorie (contains <5 kcal/serving or <40kcal/serving)
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ATP
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adenosine triphosphate, form of chemical energy that body produces for biological work
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cellular respiration
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glucose + 6O2 --> 6CO2 + 6H2O + ATP
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CP
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creatine phosphate
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CP breakdown...
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drives reformation of ATP
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energy systems
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immediate energy - ATP-CP system
short-term energy - lactic acid systm (anaerobic glycolysis) long-term energy - aerobic systerm |
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3 important functions of carbohydrates
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fuel for energy (esp during exercise),protein sparin (preserve tissue proteins) - nitrogen balance improves with ingestion of non-protein calories, fuel for the central nervous system
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what hormone controls carb metabolism in liver
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glucagon
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___________ resupplies blood glucose during post-absorptive periods
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liver
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glycogenesis
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formation of glycogen, stimulated by insulin
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glycogenolysis
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break down of glycogen to glucose
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glycolysis
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oxidation of glucose to pyruvate
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gluconeogenesis
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conversion of pyruvate or other organic precursors to glucose
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anaerobic metabolism
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glycolysis
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aerobic metabolism
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oxygen is final acceptor of electrons
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glycolysis releases...
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2 ATP
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pyruvate converted to...
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lactic acid, most into acetyl-CoA
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anaerobic exercise uses...
aerobic exercise uses... |
primarily carbs anaerobically
primarily carbs anaerobically and carbs and fats aerobically |
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carbs converted to _________
pyruvate ---> ________________ ---> ___ |
fatty acids, acetyl CoA, FFA
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obesity
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excessive accumulation of body fat
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body fat
males females morbidly obese |
>25%
>30% >50% |
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__% of US population is obese
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30
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why has obesity increased
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energy intake
- inexpensive, energy dense foods - increased portion sizes - high fat intake - increased refined sugar intake - decreased fruit, veg, fiber intake energy expenditure - decreased phys activity - decreased leisure timephys activity - increased sedentary behavior |
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android
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apple shape
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gynoid
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pear shape
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android fat poses threats for
gynoid fat comes from |
diabetes, hypertensions, hyperlipidemia
pregnancy |
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hypertrophy
hyperplasia |
greater fat size
greater fat cell number |
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diet induced thermogenesis, TEF
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thermic effect of food - metabolism higher after a meal
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lipid fuel sources
_____ stored directly in ____________ _____ from TG in ______________ tissue TG in ______________________ hydrolyzed by __________________ on the capillary endothelium |
TG muscle cells
FFA, adipose lipoprotein complezes, lipoprotein lipase |
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lipoprotein lipase
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enzyme that breaks down plasma TGs into FFA and MG
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andipose tissue LPL stimulated by
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insulin, caloric restriction, estrogen
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lipogenesis
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formation and storage of fat
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hormone sensitive lipase (HSL)
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enzyme that breaks down TG into FFA and glycerl in the adipocyte andin skeletal muscle (lypolysis)
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HSL stimulated by
inhibited by |
stress hormones catecholamines, epinephrine, norepinephrine, growth hormone, thyroid hormone, testosterone, glucagon
insulin |
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B-oxidation
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fat metabolism in muscle - FFA breakdown into 2 carbon acetyl-CoA fragments, which then undergo aerobic metabolism into ATP
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thin protein
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actin
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thick protein
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myosin
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functional units of muscle fibers called:
made up of: |
myofibrils
actin, myosin |
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sliding filament theory
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proposes that a muscle shortens or lengthnes as the actin and myosin filaments slide past each other without actually changing the length
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excitation-contraction coupling
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brain starts impulse, calcium released, muscle contracts
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muscle fiber types
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slow-twitch
fast-twitch |
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slow-twitch
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SO (slow oxidative)
long distance running large and numerous mitochondria high myoglobin dark meat high abiliity to oxidize fat |
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fast twitch
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fast shortening speed
power lifting type IIa fast oxidative glycolytic (FOG) - high oxidative and glycolytic capacity type IIx(b) fast glycolytic (FG) low oxidative capacity |
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neutral control of movement
motor unit |
a motorneutron and all the muscle fibers it innervates (controls)
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motor units composed of...
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fibers of one specific type - fire in an all or none manner
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size principle
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muscle force requirement increases, larger motor units recruited
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recruitment
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adding more motor units to increase a muscle's force
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lighter to heavier effort
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slow twitch.. fast twitch IIa... fast twitch IIx
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types of muscle action
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isometric - muscle length/joint angle don't change
dynamic muscle action - change in joint angle - shortening - concentric (raise arm) - lengthening - eccentric (lower arm) - actually causes more damage |
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BMR
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basal metabolic rate - minimum level of eergy required to sustain body's vital functions in waking state - makes up greatest % of daily energy expenditure
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3 factors that determine substrate contribution
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exercise intensity
antecedent diet training status |
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RER
RQ |
respiratory exchange ratio
respiratory quotient |
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RQ=
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CO2 produced/O2 consumed
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lower RQ denotes higher % of ______ utilization, high RQ denotes _______.
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fat, carb
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athlete's diet
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carb 5-7g/kg (55-65%)
protein 1-2g/kg (15-25%) fat 15-20% |
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typical US diet
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kcal 4200
carb 57% fat 32% protein 11% |
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40/30/30 restricted
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40/30/30
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40/30/30 eucaloric
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more than twice as much volume than restricted
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appropriate diet
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630g carb
93g fat 210g protein |
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athletic individual zone
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hypocaloric, carbs too low
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sedentary person needing 2000kcal
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typcial american 2000kcal
zone 1088 kcal ok protein, too low calories eucaloric 200kcal, adjusted levels of fat and protein |
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lypolysis
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breakdown of fat in fat cells
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EPOC
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excess post-exercise oxygen consumption - elevation of metabolism above resting levels after exercise
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principles of exercise physiology
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overload principle (GAS-genereal adaptation syndrome)
specificity principle - muscles trained, type of exercise rate of improvement maintenance of adaptations individual principle motivation |
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VO2 max =
described as... |
maximal aerobic capacityregion whee oxygen uptake plateaus and shows no further increase with an increase in workload/intensity - shows fitness level
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maximal oxygen consumption
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cardiac output (CO, amount of blood ejected from left ventricle per min)
during maximal exercise, 85-95% OF co IS GOING TO HEART AND ACTIVE skeletal muscle |
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exercise hyperemia
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increase of blood flow to heart and skel musc
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1000s of reps
25-100 1-20 |
endurance training
muscular endurance strength training zone |
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exercise
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frequency 3-5 days a week
duration 20-60 min intensity - based on HR |
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physiological principles of resistance exercise
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freq 2 days/wk
intensity 8-12 RM duration 8-10 exercises, 1-3 sets per exercise, one exercise per body part |
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DOMS
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delayed onset muscle soreness
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ergogenic
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work producing
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Cr
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creatine - produced by liver, kidney, pancreas - transported to skeletal muscle
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Cr supplement enhances...
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ATP resynthesis
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