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203 Cards in this Set
- Front
- Back
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What is the difference between physical activity and exercise? |
Physical activity covers anything you do while moving ( walking, running, errands, etc.) Exercise is a type of physical activity performed with a certain goal |
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What is fitness? |
strength, low body fat, skill, ability to perform tasks |
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What is health? |
characterized by physical characteristics and overall health ( may look physical fit but not be healthy ) Health in terms of what you eat and how much you exercise |
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What is metabolism? (________ + _________) |
The sum of energy transformation reactions in the body
Anabolism + Catabolism |
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Anabolism |
Build up or storage of anything not used (excess) |
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Catabolism
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breakdown of food into energy and heat
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What is the 1st law of thermodynamics? Example? |
Energy can neither be created nor destroyed BUT can be converted from one form to another
Plants converting energy from the sun to chemical energy (glucose) for plants = Photosynthesis |
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How is energy From Food Calculated? |
Energy in food is asses by combusting the food and measuring the heat produced Bomb calorimeter burns food into measure heat produced when chemical bonds are broken |
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C = 1000 ___________ |
Calories |
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1000 Calories = 1 ________ |
Kcal |
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What does the term "diet" mean?
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Habitual pattern of eating
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Useable Energy (Macronutrients) |
Carbohydrates, Proteins, Fats, and Alcohol
Broken down into a fuel source |
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Non Useable Energy
(Micronutrients) |
Vitamins, Minerals, Water, Fiber
Cannot be used as a fuel Source |
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Both Macronutrients and Micronutrients are equally as important for the body True or False? |
True |
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Bomb Calorimeter |
Used to assess the energy in food by burning it up and measuring the heat produced
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Kcal / g of Macronutrients
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Carbohydrates - 4 Kcal/ g
Fats - 9 Kcal/g Protein- 4 Kcal/g Alcohol - 7 Kcal/ g |
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Kcal / g of Micronutrients |
NONE |
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Gila Monster |
Low intake, low output
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Golden Crowned Kinglet |
High intake, high output
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Human Performance (Athletic Performance) |
Speed Power Indurance Skill |
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Human Performance (Health Wellness) |
99% of the world Maximize "quality of life" Minimize risk of disease Maintain ideal body weight / shape (Goals different for everyone) |
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What is Habitual Diet? |
Average day to day meal choices
3-7 days to get and accurate representation by nutrition |
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Correlation vs Causation |
Two things can correlation but does not exactly mean that one causes the other (ex) - people who are obese have cardiovascular disease, people may be more prone to cardiovascular disease if they are obese BUT obesity does not cause cardiovascular disease |
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What constitutes a healthy diet? |
1. Adequate- provides enough energy, nutrients and fiber
2. Moderate- don't eat too much or too little 3. Balanced- Contains a combination of food groups 4. Varied- different foods from different groups |
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Total Energy Expenditures RMR DIT Physical Activity Percentages? |
RMR- 70% DIT - 10% Physical Activity ( most varied ) |
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RMR: When the body extracts energy from stored reserves to accomplish tasks requiring energy for basic maintenance and body repair Examples? |
Heart Beating Ions Moving Lungs Ventilating |
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Factors to consider RMR, that alter RMR |
Genetics, Age, Ethnicity, Environment, Activity Level, High Stress Job, Epigenetic's |
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Eout Equation --> |
= sum total of RMR + PA + DIT |
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What determines RMR? |
Age, Gender, Genetics, Physical Activity |
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Biggest contributor to RMR? |
lean body mass |
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What is Diet Induced Thermogenesis? |
Energy required to digest, absorb, and store food |
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What is ATP |
Energy currency of the cell, in the body
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Gum Ball Machine Analogy
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Quarters: ATP/CP - immediate sources of energy
Dollar bills: Glycogen/Glucose - take a little more time to produce ATP but can store MOREenergy $100: Stored Fat - able to store A LOT of energy but takes a long time to oxidize that energycredit Card: Protein - available for use but only used in situations where we are running low onother fuels (on cash or change!) |
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Can someone be Fit but Fat? |
YES!, someone can appear to obese but are fit and have a very healthy lifestyle Obesity can be based on many factors, may not be because of inactivity |
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Goals of digestion? |
Transporting nutrients out of the GI tract and into into the body via capillaries and lacteals
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Three phases of digestion? |
Digestion
Absorption Elimination |
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Hunger vs. Appetiete |
Hunger: a physiological drive ( regulated by hypothalamus ) response to levels in blood Appetite: a physiological desire when you see fast food commercials, increases appetite |
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Food not in body until what phase of digestion? |
Absorption
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Chemical Structure of Carbohydrate |
Chain of glucose molecules ( simple sugars )
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Chemical Structure of Fats |
Hydrophilic heads ( water- loving )
and Hydrophobic ( water - hating ) tails |
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Chemical Structure of Protein |
complex 3-D structure made up of amino acids |
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Digestion Cycle 1. Mouth (Liqidificaiton) |
Salivary amylase breaks down sugars, carbs |
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Digestion Cycle
1. Mouth (Mechanical Disruption) |
Teeth turn food into a liquid flurry
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Salivary amalyase
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enzyme that digests carbohydrates
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Food in mouth causes __________ contractions?
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muscle
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Muscle contractions in _______ & ________
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esophagus and stomach
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Stomach cell produces _________ |
HCL, hydrochloric acid
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Acid lowers ph from ______ to ________?
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7 to 2
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Whats the purpose of his acidity
(Stomach Jobs)? |
1. Kill
2. Unwinding proteins, you need this acidic environment to do so 3. Activates pepsin, an enzyme that breaks down proteins |
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Carb digestion temporarily stops in the ________? |
Stomach
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Gastrointestinal System Review 3 Functions ? |
1. Digestion - complex polymers food to single nutrients, the breakdown
2. Absorption- efficiently absurd nutrients 3. Elimination- exclude toxins, wastes, harmful wastes |
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Emulsification? |
Stomach grinding turns large fat drops to small globules
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Exit of the food from stomach via _______? |
Pylorus
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Speed of exit from stomach via pylorus can change depending on what factors?
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Fat
Fiber Stress This causes the pylorus to open more slowly |
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Stomach has a ______________ to keep it safe?
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mucus lined wall
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This mucus lined wall aids in what aspect?
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It helps to withstand the acidity of the stomach |
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lower esophageal and pyloric sphincter important to not allow different ____ balanced food contents in ______ or to into other _______?
It would result in? |
Ph
stomach organs ( it would burn them ) |
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Digestion out of your _________?
Aborbtion is when it starts in ________? |
body
in your body |
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Small Intestine
--> Bicarbonate? |
acts like a basic content to balance pH pancreas reduces pH from 2 to 7 |
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Starch is digested by?
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Pancreatic amalyse
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Pancreatic amylase breaks down starch to? |
single glucose molecules
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Bile is made where? |
Liver |
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Whats the function of Bile?
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coats the fat/lipid droplets, this keeps them separate from each other
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In order to maximize absorption in the small intestine what happens on the inside and outside?
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1. Folds - Increase surface area by 3 times
2. Villi - Absorb nutrients from Jejunum , increased absorptive area by 10 times 3. Microvilli - Projections that increase surface area by 20 times |
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All three functions that increase absorption all together increase absorptive area by how much?
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600x
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Sugars and amino acids where do they go after being broken down/
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Goes into blood to
--> Portal Vein --> Liver Processes them --> Then general circulation |
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Alcohol can be very toxic to ? |
Nerve cells
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What happens to Alcohol before it causes trouble ?
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It gets metabolized
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Alcohol is FAT or WATER soluble ?
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Water
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Fat soluble molecules like fatty acids are packaged into ?
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Chylomicrons
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Simple sugars are quickly digested and absorbed and lead to a _______ rise in blood sugar ?
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Fast
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Complex CHO are slowly digested / absorbed and cause a ______ rise in blood sugar?
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Slow
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Why can't humans survive only eating grass? |
Grass contains cellulose and the body cannot digest the beta bonds found in grass
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Simple Sugar example?
Complex CHO example? |
Bread and Candy Fruit |
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3 tsp of table sugar = 13 grams of CHO and how many kcal?
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13 x 4 = 52 kcal
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3 tsp of apple only 5 grams of CHO
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4 x 5 = 20 kcal
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Glycemic Index?
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How fast a certain type of food can raise your blood glucose level
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Reference food for GI?
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Pure glucose or white bread
GI = 100 |
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High blood glucose response =
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Higher its GI
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Amount of Glycogen?
Muscle Blood Liver |
300g 5g 70g |
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Amount of Glycogen per day ?
Brain and Nerve Cells Other uses Total Daily CHO use a day? |
75g day
125 - 150 g day 200-225 a day needed |
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50% of American diet = |
Carbohydrates
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Around 50-55% a day recommended for ___________ intake?
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Carbohydrates
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Higher the intensity of exercise
= Higher your reliability on? |
Carbohydrates
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Energy in the form of?
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ATP
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We get ATP from? |
FATS
CARBS
PROTEINS |
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Three systems we replenish ATP from? |
Creatine Phosphate
Non Oxidative Glycolysis Oxidative Glycolysis |
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Immediate Energy Systems
1. Creatine Phosphate |
CP was the " roll of quarters "
This rxn is quick, and local and limited energy of 8-12 seconds of all out energy |
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Non oxidative Glycolysis
Anerobic Process ( NO OXYGEN REQUIRED ) |
Stored glucose is broken down via glycolysis
Available to produce ATP by being broken down Provides ATP during hard exercise that lasts for a few minutes |
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Process of NON OXIDATIVE or Anerobic process
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Releases 2 ATP for each 6 Carbon Molecule
End product gets converted to Lactate 2ADP + 2PI (ADP TO ATP) = 2 Pyruvate and 2 Lactate |
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Oxidative Glycolysis Aerobic Process |
NEEDS OXYGEN
Alternatie to breakdown of glucose to lactate In this case pyruvate gets send to the mitochondria to be converted to Acetyl CoA, gets fully oxidized Gets oxidized through KREBS CYCLE Result = carbon , h2o, and 36 ATP Exercise can be maintained for hours |
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Disadvantages of Oxidative Glycolysis ? |
Needs Sufficient O2
Pyruvate has to enter mitochondria Slower process of getting energy |
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Most common Fatty acid in Humans? |
Palmitate
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3 types of Fats? |
Triglyceride
Glycerol Sterols |
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Fatty acid stored in plants is ?
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Triglycerides
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Locations of fat in the body ?
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Subcutaneous = under skin, main storage area
Viceral = mainly in abdomen, around organs, related to diabetes, CVD and HTN |
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Insulin Resistance is the opposite of |
Insulin Sensitivity
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Higher INSULIN SENSITIVITY OR RESISTANCE IS BETTER?
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SENSITITITY
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MUMSOX way we use FATS? Step 1? |
1. Mobilization --> Hormones
Triglycerides converted to fatty acids FA goes into the blood Enters muscle area that need s it |
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Step 2 of MUMSOX |
2. Uptake
FA taken up from blood --> muscle Higher FA in blood --> more taken up by muscle |
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Step 3 of MUMSOX
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3. FA into Mitochondria Fatty Acyl CoA parters with carnation and for a temporary time is Fatty Acyl Carnitine enters, mitochondria gets rid of carnatine and goes back to Acyl CoA and goes back out to bring the next in |
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Step 4 of MUMSOX |
4. FA into Acetyl CoA
FA sliced Adrenaline and Epinephrin help in the break down of fats |
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Step 5 of MUMSOX
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5. Oxidation of Acetyl CoA for energy Products are Co2 + H2o and 129 ATP |
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Which fuel is more economical CHO or FAT?
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CHO
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Which is better for Storage CHO or FAT? |
FAT
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How does fiber reduce cholesterol levels?
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Liver produces bile using HDL
Fiber interrupts recycling and gets rid of bile Decreased HDL cholesterol because come of it was eliminated Cholesterol must be pulled form the blood which lowers cholesterol |
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Process of Transportation of Nutrients/? |
Transport from GI tracts
Into the body via capillaries and lacteals Leave Intestinal cells and move through shelver then capillaries OR through the lymphatic system |
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As intensity __________ percent of energy from CHO ____________ and percent of energy from fat ___________? |
Increases
Increases Decreases |
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Duration percent of energy form CHO _____________ and percent of energy from fat __________ |
Decreases
Increases |
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Crossover point on graph? |
Where we begin to start utilizing carbs more
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What determines FAT vs CHO use as fuel?
What Factors? |
Time
Duration Intensity |
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Running vs Walking Kcal dosent determine _____ from Fat |
Kcal |
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Thermogenesis
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Higher metabolic rate during exercise
Why? Supply body with energy |
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After Burn principle? |
Higher the intensity the longer thermogenesis remains elevated
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Time of the day depends on fat burn True or False? |
True
Depends on what you've eaten |
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What percent of energy comes from Proteins?
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3-7%
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Basic Structure of a Protein? |
Amino Group
Carboxyl Group R Group |
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Use of Proteins goes up or down during exercise ?
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Goes up
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How is protein utilized in your body ?
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Used to make body structures Enzymes Transport proteins Build Muscle Back up Energy and antibodies |
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How doe protein enter the energy pathway? |
Alanine ----> pyruvate and BCAA's ---> Acetyl CoA--->Amnio acids "replace" some of the Acetyl CoA coming from CHO
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What are the main different dietary sources of Protein? |
Animal Products - meat and fish
Plant Products - beans, nuts, seeds |
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Advantages of Animal Products ? |
have a lot of different proteins essential for body |
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Disadvantages of Animal Products |
high in fat, mostly saturated |
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Advantages of Plant Products? |
Not high in fat, often high in fiber, less calories
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Disadvantages of Plant Products?
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Have to eat a variety of different plant protein foods to get ALL the proteins that are essential
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How much protein do we need a day? |
.6-.8g per day essential
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Do we need supplants why or why not? |
We do NOT need supplements
Humans already eat more protein than necessary but may help if aren't getting enough in our diet |
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Protein intake would differ for athletes? |
Athletes need more protein for their intense and long workouts
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What situations increase the demand for protein? |
1. Exercise ( increased intensity/ duration uses more protein
2. Low energy or low CHO diets 3. Starvation - Protein increases during exercise because exercise lowers the availability of CHO making the burn turn to protein as the next energy source |
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What is protein turnover/ |
After consuming protein body can change the
R group from the amino acid pool to fit what your body needs from day to day |
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Protein Synthesis > Protein Balance = |
production of lean muscle ( GAIN ) |
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Protein Synthesis < Protein Balance = |
Burning of lean muscle ( LOSS ) |
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Protein turnover change throughout the day ? |
Yes , depending on physical activity, and sedentary person or activity
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How does blood travel in the body from the heart ? |
Travels from Aorta --> Arteries ---> Arterioles --> Capillaries --> venues --> veins --> back to heart |
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CHO compared to FAT more efficient or less efficient in terms of Oxygen and Kcal? |
CHO more efficient in O2 LESS in Kcal
36/6 = 6 129/16= 8 FAT more efficient |
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You only need __________ of vitamins and minerals instead of hundred or thousands of grams like CHO and PROTEINS. |
miligrams and micrograms |
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1 Paper Clip = |
1 Gram |
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Essential Vitamins
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Na, K , Iron (Fe), Calcium (Ca) |
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Vitamins and Minerals contain no useable energy but they ______________?
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Play a vital role in the production of energy |
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Without certain _______ and _________, some energy pathways CANNOT go on |
Vitamins and Minerals |
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Fat Soluble Vitamins |
A, D, E, K |
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Storage of Fat Soluble Vitamins |
Theycan store for weeks and even months, generally stored in liver |
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Hypervitaminosis |
excess of of FAT soluble vitamins consuming more than you're using |
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Water Soluble Vitamins
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C, and B's |
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Water Soluble Vitamins are not _____ in large quantities? |
stored, need to eat more, consume more frequently |
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Vitamin C is stored but can go __________ months without it and this can result in ? |
2-3 months Vitamin C --> Scurvy |
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Thiamine |
coenzymethat helps form acetyl CoA Pyruvate --> acetyl CoA (needs Thiamine) |
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Pantothenic Acid |
apart of the acetyl CoA Structure |
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Niacin and Riboflavin |
coenzymes that produce energy oxidatively |
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Thiamine Pantothenic Acid Niacin and Riboflavin |
These enzymes are facilitators for reactions to take place |
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Vitamin B deficiency? In kids? ( Beri Beri singhalase ) |
Symptoms : lethargy, fatigue Failure to grow adequately |
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Oxidative production of ATP needs all 6of the B vitamins in the Krebs cycle |
False Only 4 |
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Deficienciesin any B vitamin shifts production to fat oxidation |
False |
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1400 of 2700 athletes were takingmultivitamin supplements in the 3 days before competing SAFE? |
If youre notan athlete using all this energy theres nopoint to be taking all these supplements |
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Red Bull claim to give you wings because of what? |
Thiamine0.1mg 4% Riboflavin 1.4 mg 85% Niacin 21.2 mg 106% Vitamin B6 2.1 mg 104% Vitamin B12 4.4 mcg 73% Pantothenic Acid 3.5 mg 35% Essentially because of the Vitamins |
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Our electrolytes come from ________ which are ________ found in nature |
Minerals Elements |
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What important minerals do we need in our diet? |
Magnesium Iron Copper Zinc |
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Red blood cells are used in our body to ? |
Transport oxygen back and forth |
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Each red blood cell contains ________that does the carrying ( binding ) of that oxygen |
Hemoglobin |
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RBC count in the body approx? |
30 trillion |
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Every _______ days or ______ months RBC get recycled in the body |
120 days 4 months |
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Hemoglobin is composed of 2 units? |
Heme = Iron (Fe) Globin = Protein |
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1 Hemoglobin in ______ |
1 RBC |
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Process of RBC synthesis Step 1 |
Synthesis of Heme |
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Process of RBC synthesis Step 2 |
Cell Divison |
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Ingredients in RBC synthesis ? |
Minerals: copper, zinc and B-vits: B6 We do not need these ingredients --> ( B6,B12, and folate (B9)we need these B vitamins ) |
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Scenario #1 Folate or B12 deficiency Causes? |
Interferes with cell division Cell division is too slow Causes--> Largecells = fragile membrane --->Macrocytic Anemia |
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Senario #2 Deficiency in ZINC, COPPER , or Too much ? Causes? |
HEME SYNTHESIS Heme synthesis too slow Causes small pale cells without enough heme Microcytic Anemia |
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Body fluid is composed of _________ and _________ cellular fluid |
Intracellular and Extracellular |
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Part of the extracellular fluid is ? |
blood plasma |
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Blood Plasma Contains our: And if you don't have have these basic things? |
certain electrolytes have to present in the Intra and Extracellular fluid and this helps in day to day processes Nerveconductions and muscle contractions cannot occur. |
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•Sodiumand Chloride are typically the__________ fluid, they are in higher concentrations outside the cell |
EXTRACELLULAR |
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•Potassiumand Phosphorous are typically in the ____________ fluid |
INTRACELLULAR |
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Regulation of Fluid Balance Scenario ( a ) |
Water content is low so now sodium concentration is high |
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Regulation of Fluid Balance Scenario ( b ) |
•50electrolyte inside and outside , equal balance. Lets say you injected moreelectrolyte inside the cell now having 70 inside and 30 outside now it willtake the water from the outside and bring it inside the cell because it wantsand equal balance of concentration |
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Regulation of Fluid Balance Scenario ( c ) |
Yourbody will sense there are more electrolytes outside the cell, so now the waterwill go from inside to outside to achieve an equal balance |
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Muscle Contraction Process |
Stimulusby motor neuron is sent Actin and Myosin are gonnainteract The sarcomeres will begin shortening Sarcomeres shorten and force isproduced |
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Hormones are apart of what system? |
Endocrine
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Function of Hormones? |
Chemicalmessengers that get secreted directly into the blood They get carried to specific organsand tissues of the body to exert their functions Receptor / target specific function |
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Energy Sensing Hormones Three Classes Class One --> Fight or Flight |
a. Epinephrine/Norepinephrine b. Cortisol |
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Energy Sensing Hormones Three Classes Class Two --> Meal to Meal ( Episodic ) |
a. Ghrelin b. Insulin c. Glucagon
d. CCK e. PYY |
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Energy Sensing Hormones Three Classes Class Three --> Long Term ( Tonic ) |
a. Leptin b. Adiponectin |
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Fight or Flight Hormones Epinephrin and Norepinephrine |
Increased HR Blood Glucose Levels Rise Blood Flow goes to Skeletal Muscle |
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Fight or Flight Hormones Cortisol |
Rise in Blood Glucose Gluconeogenesis ( Glucose Formation ) |
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Meal to Meal Hormones ( Episodic ) |
Ghrelin:Hunger hormone, stimulates appetite Insulin: Lowers blood glucose levels Counters activity that would rasie gloodglucose levelsType 2 diabetes Glucagon: release of glucose to theblood from liver cells CCK, PYY , GLP-1 : Gut hormones ,hunger suppressant, indicate satiety |
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Long Term Tonic Hormones ( Tonic ) |
Leptin: Hunger suppressant Regulated by Fat Cells Brain senses Fat Stores Appetite is DECREASED Adiponetin: Increases Satiety |
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FRONT |
END |
