Ess 3 Final Study Guide

Front 1

Components of Fitness

Back 1

Proper energy balance needed (energy in = energy out), imbalances cause weight changes.

Muscular StrengthMuscular EnduranceCardiovascular EnduranceFlexibilityBody Fat Composition???

Front 2

Benefits of Exercise

Back 2

Provides mental health benefits

Improves immune system

Reduces risk of cancer

Helps maintain body weight

Supports cardiovascular health

Strengthens muscle and skeleton

Reduces risk of type 2 diabetes

Front 3

Elements of Sound Fitness Program (FIT principle)

Back 3

Frequency: Varies with fitness goals. Intensity: Based on max heart Rate Time of Activity

Recommends the 4 different types of exercise: resistance, cardiorespiratory, neuromotor, and flexibility

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Exercise and Energy Needs (macronutrient needs)

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Requirements based on gender, age, how much physical activity you participate in, body composition and body size.

4 types: heat, mechanical, electrical, and chemical / energy to fuel working muscles comes from two sources carbohydrates and fats / stored in chemical bonds of glucose and fatty acids

Front 5

Ergogenic Aids (anabolic steroids)

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Substances used to improve exercise and athletic performance. (EX: Steroids)

Many are not effective and some are dangerous / these include: anabolic steroids, precursors of testosterone, creatine

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Caffeine

Back 6

Most used stimulant in world. IS central nervous stimulant. Increases attention, memory performance, intraocular pressure, physical performance, and muscular recovery.

Moderate doses are normally not harmful / 200 to 300 mg is recommended as moderate / currently studies show that 3 to 9 mg of caffeine perks of body weight 1 hour prior to exercise increased endurance running performance (about two cups of coffee)

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Creatine

Back 7

Found naturally in muscle, red meat and fish. Sold in powder form as supplement. Helps reduce fatigue by transporting extra energy into your cells. Most effective in high-intensity training and explosive activities.

One of the most researched supplements / it is not a steroid / found in muscle, red meat and fish / is sold in powder form as a supplement / helps reduce fatigue by transporting extra energy into your cells / body requires creatine phosphate to form ATP for more energy / creatine can allow for greater workload / most effective in high intensity training and explosive activities / not illegal / cannot help you build muscle mass without strength training program / cannot improve endurance performance / can cause weight gain due to water weight not muscle gain (only weight training) / causes water to enter the muscle cells making you look softer / does not work well for those who consume meat since creatine levels are already high / excess can lead to health issues (limit to 20 g per day)

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Protein and Amino Acid supplements

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Are Expensive and often cause nausea, dizziness, fatigue and insomnia.

Building muscle (muscle work vs protein supplements / protein powders / whey protein) + amino acid supplements (potential risks associated with intake / Lysine and tryptophan)

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ATP

Back 9

ATP-Energy carrying molecule in the body. Released during breakdown of glucose, fatty acids and amino acids. Provides energy for cell activities. Making ATP- After Creatine Phosphate, Carbs are the best source to make ATP. Glucose is main carb for ATP.

The energy carrying molecule in the body / released during breakdown of glucose, fatty acids, and amino acids / Short Term ATP: anaerobic systems, fast energy, short lived, phosphagen (creatine phosphate), glycolysis (glucose breakdown) / Long term ATP: aerobic system, glucose oxidation, fat oxidation, primary aerobic system fuels

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ADP

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The low energy form of ATP. Created when ATP is broken down and can be made into ATP by adding energy.

A nucleotide that is composed of adenosine and two linked phosphate groups, and that is converted to ATP for the storage of energy in living cells

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Catabolism

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The breakdown of complex molecules in living organisms to form simpler ones, together with the release of energy; destructive metabolism

Breaking down body compounds. This releases energy.

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Anabolism

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The synthesis of complex molecules in living organisms from simpler ones together with the storage of energy; constructive metabolism

Anabolism- Building body compounds. Requires energy.

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Low Carbohydrate Diets

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Cause health risks like: Low blood glucose Low Energy Levels Harmed cognitive functioning Increased risk for heart disease Increased risk of some forms of cancer.

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Glycolisis

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Breakdown of glucose that provides quick energy source. Each glucose molecule creates 2 ATP. Use glucose from glycogen in muscles. End result is pyruvic acid is converted to lactic acid.

The breakdown of glucose that provides quick energy source / uses glucose from the glycogen stored in our muscles / every glucose molecule that goes through glycolysis will produce 2 AT* molecules

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Lactic Acid

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By-product of glycolisis; factor in/contributes to fatigue and muscle soreness.

By product of gylcolosis / contributes to fatigue but no the only factor / may be a factor in muscle soreness along with muscle damage during exercise / number of mitochondria *lays a roll in build of lactic acid (entrance exercise can increase the number of mitochondria in the muscle cell) / lactic acid is transported to the liver where it is converted to glucose (Cori Cycle)

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Aerobic Energy (basic)

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- only when oxygen is available- pyruvate will enter the cell and convert to acetyl CoA- the by product is carbon dioxide- CO2 is circulated in the blood to the lungs and breathed out

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Vitamins

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Micronutrients that contain carbon and assist us in regulating body's processes. Soluble in fat or water. We cannot synthesize most vitamins so we must consume them

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Fat Soluble

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Fat Soluble: Soluble in fat. Excess usually stored long term, deficiency is unlikely, higher risk of toxicity, less often needed and must have pro-vitamins. Vitamins: A, D, E, & K.

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Water Soluble

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Water Soluble: Soluble in water, absorbed through intestinal wall. Excess intake is usually excreted/released, short term body storage, deficiency is more likely, lower risk of toxicity, needed more often and doesn't need provitamins. Vitamin C and B Vitamins and Choline.

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Water Soluble Risk or Toxicity/Deficiency Levels

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Less risk of toxicity and greater risk of deficieny

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Water Soluble Vitamins storage

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Can not store large amounts because our kidneys filter out any that are unused or unneeded

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Water Soluble Vitamins General intake recommendations (large, daily etc.)

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Daily weekly, needed frequently

Consume daily or weekly to avoid deficiency.

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Fat Soluble Vitamins Risk of toxicity or deficiency levels

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higher risk of toxicity, less risk of deficiency

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Fat Soluble Vitamins storage

Back 24

Long term boys storage

Front 25

Fat Soluble Vitamins General intake recommendations (large, daily etc.)

Back 25

Not needed as frequently

Not consumed as often because can store long term.

Front 26

Vitamin K main function

Back 26

Blood clotting and bone formation (blood boosters, tissue guardian)

Main Function is blood clotting. Is needed for blood coagulation. Is a coenzyme.

Front 27

Vitamin K main food sources

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Main source is intestinal bacteria + food sources: leafy greens, some fruit, some cheese

Synthesized by bacteria in GI tract (but this is not enough. Also found in green veggies, green fruits (Avocado & kiwi) and some veggie oils.

Front 28

Vitamin K Coenzymes

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Compound that combines w/inactive enzyme to create active enzyme.

Front 29

Vitamin K Deficiency

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Fat absorption falters, some drugs disrupt vitamin K's synthesis and action.

Front 30

Vitamin K Toxicity

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Can cause liver damage, or destruction of blood cells. Can lead to various diseases.

Front 31

Vitamin D Main Function

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Bone health, immunity, functions as hormone (tissue guardian)

Is a hormone that helps with bone growth, regulates gene activity and protects from cognitive decline.

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Vitamin D main sources (food & other)

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Not essential nutrient, our body can synthesize it from sunlight or cholesterol. Can also get from oily fish, egg yolks and fortified milk.

Can be produced in the skin form cholesterol and exposure to UV light however must be activated in the kidneys and liver to function in the body + food sources: fish and fortified foods like cereal

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Vitamin D Interaction with Calcium

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Enhances absorption and provides minerals from other sources to contribute to bone growth.

Body needs vitamin D to absorb calcium

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Vitamin D Deficiency

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Signs are rare, contributions include dark skin, breast feeding (w/o supplementation), lack of sunlight and not drinking fortified milk. Can cause Osteoporosis; Loss of calcium from bones, can results in fractures. Likely for the elderly.

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Vitamin D Toxicity

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More likely in excessive amounts. Raises blood calcium concentrations, forms stones in soft tissues and may harden blood vessels. (can lead to death)

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Vitamin A main fucntions (antioxidant)

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Essential for proper vision, develops T lymphocytes of immune system, increases sperm production and fertilization, and increases bone growth. Forms: Retinol, Retinal, and Retinoic Acid.

vision health, functions as a hormone (Antioxidant + tissue guardian)

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Vitamin A main sources

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yellow, orange, and red pigmented foods???

Comes from liver, fish oils, milk and eggs. Provitamins can be found in leafy green veggies, orange and yellow veggies, tomatoes, fruits and some veggie oils.

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Vitamin A Retinol

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Supports reproduction. Major Transport and storage form.

It is called preformed vitamin A aka retinol because it is already in the active form in foods + convertion from beta carotene to retinol is never complete

Front 39

Beta-Carotene Provitamins (Vitamin A)

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Only has vitamin activity after conversion to active form in the body

Not a vitamin, and does not affect/assist vitamins, but can become Vitamin. (is precursor to vitamin)

Front 40

Beta-Carotene Carotenoid

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Type of phytochemical responsible for the yellow, orange, and red colors in plant foods / absorption of carotenoids from food is poor

Known to protect Cell membranes, enhance immune system, protect skin from UV, protect eyes.

Front 41

Vitamin A Deficiency

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Depends on storage and protein status (Low protein is bad). Risks infectious diseases, blindness and death.

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Vitamin A Toxicity

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When binding proteins are loaded, Vitamin A is free to damage cells. May cause bone defects.

Front 43

Beta-Carotene Functions

Back 43

Has an important role as a phytochemical with potent antioxidant properties

Class of chemicals called carotenoids. These chemicals are precursors (provitamins) to vitamin A.

Front 44

B-Vitamins Group Functions

Back 44

Function as coenzymes in chemical reactions that release energy from carbohydrates, proteins, and fats / help with energy metabolism.

Functions as co-enzymes. Mainly deal with ATP. Overall, helps body use macronutrients for fuel.

Front 45

B-Vitamins Sources

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Fortified and enriched in a lot of products

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B-Vitamins Type

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Types: Thiamin (B1)Riboflavin (B2)NiacinVitamin B6FolateVitamin B12Pantothenic AcidBiotin

Front 47

B-Vitamin Deficiency Issues

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Can lead to crohn's disease, celiac disease, and HIV.

Deficiency causes Beriberi and Pellagra

Front 48

Folate Functions

Back 48

Primary coenzyme form: THF, plays role in protection against birth defects / brain function and metal and emotional health

Primary coenzyme form is THF (Tertrahydrofolate). Converts B12 to coenzyme form, synthesizes DNA and metabolizes amino acids.

Front 49

Folate Supplementation (with demographics)

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If pregnant women don't get enough development of the baby will suffer

Dark green veggies (EX: broccoli and spinach) and dried legumes. OR can use supplements.

Front 50

Folate Deficiency issues (NTD)

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Birth Defects

Causes fatigue, irritability, poor growth, smooth and tender tongue and diarrhea

Front 51

Vitamin B12 Functions

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Energy Metabolism

Needs Folate to make active enzyme. Regenerates methionine (amino acid) and synthesizes DNA and RNA. Also helps with nerve health, bone cell activity and metabolism.

Front 52

Vitamin B-12 Supplementation (which demographic?)

Back 52

Found in fish, meat, poultry, eggs, and milk. Or can use supplements.

Only found naturally in animal products, so vegan and vegetarians are at risk

Front 53

Antioxidants (sources)

Back 53

Vitamin E and Vitamin C and A?

Front 54

Vitamin E Functions

Back 54

Functions: Protects fatty cell components from oxidation. Also protects LDLs, red blood cells, our lung cells, white blood cells and our immune system. It is needed for fetal & childhood development of nerves and muscles.

Sources: Veggies oils, nuts, seeds, green leafy veggies (spinach), fortified cereal, fruit juices, margarine and spreads

Front 55

Vitamin C (functions/sources) – immune function, supplementation?

Back 55

Functions- Binds with free radicals to prevent them from damaging cells, defends lung tissue from damage of ozone, cigarette smoke and pollutants. Also, synthesizes collagen (component of teeth, skin, tendons and blood vessels), enhances immune system, and enhances absorption of iron.

antioxidant / acts of a coenzyme / immune function / stabilize free radicals, citrus fruits???

Sources: Found in many fruits or can use supplements.

Front 56

Free Radicals

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Highly unstable atoms / oxidation results in the production of harmful by products called free radicals which damage cells

Front 57

Oxidation

Back 57

Oxidation simply refers to the direct burning of fuels for energy

Front 58

Disease Prevention Function of Antioxidants

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Antioxidants such as vitamins C and E, may play a role in helping to prevent diseases such as cancer, cardiovascular disease, Alzheimer's disease and macular degeneration

Front 59

Cancer

Back 59

growth of abnormal cells

Front 60

Cancer causes and risk factors (free radicals, carcinogens)

Back 60

genetic factors, environmental factors (lifestyle choices)

Front 61

Stages of Cancer

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initiation, promotion, progression

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Initiation

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mutation permanently alters DNA sequence, mutated cells more likely to divide

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Promotion

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promoters enhance growth of mutated cells

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Progression

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cells migrate and invade other tissues (metastasis)

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Prevention (antioxidants)

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Antioxidants may contribute to reducing risk of cancer. Phytochemicals (naturally occurring chemicals in plants) may reduce risk of cancer.

E and C stabilize free radicals, antioxidants protect cells against damage, they are compounds that have the ability to prevent or repair damage caused by oxidation

Front 66

Major minerals – general list (basic requirements in mg.)

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Minerals required in large amounts.Types: Calcium, sodium, potassium, phosphorus, magnesium, sulfur and chloride.

Sodium, Potassium, Chloride, Calcium

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Major Minerals need at least

Back 67

100mg/day

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Trace minerals- general list (basic requirements in mg.)

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Minerals needed in smaller amounts.Types: Copper, Chromium, Fluoride, Iodine, Iron, Molybdenum, Manganese, Selenium, and Zinc.

iodine, iron, zinc, copper

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Trace Minerals need at least

Back 69

Need 1-100mg/day.

Front 70

Ultra trace minerals (basic requirements in mg.)

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Minerals needed in extremely small quantities.

Boron, nickel, molybdenum, silicon

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Ultra Trace Minerals need at least

Back 71

Needed in micrograms (ug) per day.

less than 1mg/day

Front 72

Electrolytes

Back 72

attract water, predominantly outside cell (sodium, chloride, calcium) / inside cell (potassium, magnesium, phosphate, sulfate)Mineral salts dissolved in water form ions, maintain fluid balance

Mineral salts dissolved in water. Include: Sodium, potassium, chloride and phosphorus

Front 73

Sodium/Chloride basic functions

Back 73

fluid balance, acid/base balance, transmit nerve impulses, muscle contraction, help nutrient transport (outside cell / extracellular)

Sodium- Primary regulator of volume. Regulates pH balance of body. Regulates nerve impulse transmission and muscle contractions.Rec: 1500mg/day

Chloride- Is essential nutrient. Moves passively across membranes, associates with sodium & potassium, helps maintain fluid and electrolyte balance and is part of hydrochloric acid.

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Sodium/Chloride toxicity risks

Back 74

sodium: edema (swell) & high blood pressurechloride: overconsumption increased blood pressurewater retention, high BP (hypertension), loss of calcium, heart disease, stroke, kidney failure, osteoporosis

Sodium- Hypertension,Heart Disease,Stroke,Kidney Failure,OsteoporosisSome Cancers Chloride- No toxicity factor because excess is excreted from body.

Front 75

Sodium/Chloride sources

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Sodium- Processed foods contain a lot of it. Chloride- Salt, veggies, seaweed, rye, tomatoes, olives.

Processed foods and food at restaurants

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Sodium/Chloride hypertension

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Chronic levels of too much sodium

Raise blood pressure and gain risk of stroke.

Front 77

Potassium Basic Functions

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Balances fluids, sodium and electrolytes. Helps maintain cell integrity, aids in nerve impulse and muscle contraction, and helps maintain low blood pressure.

Balance of fluids and sodium, helps maintain fluid and electrolyte balance, helps maintain cell integrity, aids in nerve impulse transmission and muscle contraction, high potassium intake helps maintain a lower blood pressure

Front 78

Potassium Deficiency Risks

Back 78

hypertension: diets low in potassium raise blood pressureincreased blood pressure, salt sensitivity, kidney stones, bone turnover, irregular heartbeats, muscle weakness, glucose intolerance

increase blood pressure, salt sensitivity, kidney stones,bone turnover,irregulate heartbeats,muscle weakens,glucose intolerance.

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Potassium Sources

Back 79

Fresh foods are the richest sources: fruits and vegetables

Fresh foods are best. Fruits and veggies.

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Calcium Basic Functions

Back 80

primary component of bone, pH balance, transmission of nerve impulses, muscle contraction

Most abundant mineral in body. Main function: Grows healthy skeleton and helps minimize bone loss. Majority of body's mineral is in bones and teeth. Also helps maintain blood pressure, participates in blood clotting, regulate muscle contractions, transmit nerve impulses, secrete hormones, and activate some enzyme reactions.

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Calcium Deficiency Risks

Back 81

OsteopeniaOsteoporosisBone loss.

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Calcium Sources

Back 82

Mainly found in dairy. Also found in leafy veggies, seafoods, legumes and fruits.

Found in leafy greens, dairy foods, and some legumes

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Calcium (osteoporosis)

Back 83

disease characterized by low bone massFactors: age, genetics, gender (women), nutritionNutritional factors: too much caffeine, Vitamin D + Calcium, physical activity, smoking, weight bearing exercise, alcohol

Becomes apparent later in life. Develops w/o symptoms. Causes bones to become weak.

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Iron Basic Functions

Back 84

switches between ferrous and ferric. Contributes to oxidation reduction. Helps transport electrons.

energy metabolism, immune response, DNA synthesis, hemoglobin

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Iron toxicity and deficiency risks

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deficiency = anemia toxicity = gastrointestinal disease, diarrhea, constipation, nausea, vomiting, fatigue, liver damage, and immune problems

Toxicity: Iron poisoning, can lead to free radicals, and can lead to cancer. Deficiency Risk: Energy metabolism is impaired, reduces work capacity and mental productivity, causes motivational problems and makes you crave nonfood substances.

Front 86

Heme Iron

Back 86

Found in animal foods and has high bioavailability.

hemoglobin & myoglobin (red meats, fish, poultry)

Front 87

Non Heme Iron

Back 87

Found in plant and animal foods.

plant foods (lentils, beans, dried fruit, grains)

Front 88

Iron Sources

Back 88

red meats, fish, poultry, lentils, beans, dried fruit, grain

Clams, liver, sunflower seeds, nuts, animal meat, beans, whole grains, dark leafy greens, dark chocolate and tofu.

Front 89

Iron Blood

Back 89

heme iron is a critical component hemoglobin, red blood cells pick up and transport oxygen by hemoglobin, IRON HELPS MOVE OXYGEN, hemoglobin into bloodstream, myoglobin oxygen supplier to muscles

Iron provides hemoglobin for red blood cells.

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Iron Anemia

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Iron deficiency anemia is a common type of anemia — a condition in which blood lacks adequate healthy red blood cells

Disease where your blood lacks enough healthy red blood cells.

Front 91

Fluids/water AI

Back 91

Fluids: substances composed of freely moving molecules. (their liquids). Water & Fluid Functions: Carries nutrients and waste products, maintains structure of large molecules, helps w/metabolic reactions, serves as solvent, acts as lube and cushion, aids in regulating body temp, and maintains blood volume.

men: 3.7 L women: 2.7 L

Fluids/Water functionsregulate body temperature, transports nutrients and oxygen, lubricates joints, acts as solvent, removes waste

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Fluids/Water types in the body (intracellular, extracellular)

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water moves in and out of cells through osmosis inside 2/3outside 1/3

Intracellular: fluids that function inside the cell Extracellular: fluids outside the cells.

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Fluids/Water loss of

Back 93

Excretion every day as urine. Also lose vapor from lungs, sweat from skin, and some loss in feces. Avg losses: 2500ml/day

breathing (lungs), urine, sweat, feces

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Fluids/Water intake requirements and sources

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input must equal loss sources: metabolic, food (mainly fruits and veggies)

Water Intake: Needs vary. Generally: 2-3L/day (8-12 cups/day) Fluid/Water Sources: Beverages, foods, and metabolic water.

Front 95

Dehydration

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water deficiency resulting from fluid losses that exceed intake

Loss of body fluids exceeds intake of body fluids.

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Dehydration signs and symptoms

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Thirst, dry mouth, swollen tongue, weakness, dizziness, confusion, fainting, inability to sweat, decrease urine output.

nausea, dizziness, elevated temperature, and concentrated urine

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Dehydration prevention of

Back 97

drink water lol

Drink lots of water, especially with increased sweating, activity and heat stress. Make sure intake matches outtake of fluids.

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Dehydration Causes

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Fluid outtake is greater than fluid intake.

excessive sweating, urinating, fever, vomiting, and diarrhea

Front 99

Fluid/Alcohol

Back 99

not a nutrient but does provide energy

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Fluids/Alcohol absorption

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into bloodstream through diffusion then transported to body cells and tissues and dispersed through the water containing portions of the body

Alcohol absorbs quick across the wall of stomach.

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Fluid/Alcohol Recommendations

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1 drink/day for women2 drink/day for men

input must equal loss sources: metabolic, food (mainly fruits and veggies)

Front 102

Fluids/Alcohol health benefits and risks

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reduce risk of heat disease and ischemic stroke.

benefits: reduce risk heart disease, stroke, diabetes, reduced overall mortality risk risks: some cancers and impaired brain function