Chp 8-11 Flashcards
What are the main functions of water in the body?
Environment for chemical reactions, metabolism support, lubrication, tears, cushioning, hydrolysis, regulating body temp.
What is the normal body temp?
37°C
What happens when our core temp goes up?
Blood moves to the skin surface and heat is released through sweating.
How much of an adult body weight is water?
55-60%
What is the water distribution %’s in the body?
Total body: 60%
Extracellular fluid: 33%
Blood plasma:8%
Interstital fluid: 25%
Intercellular: 66%
If the concentration of dissolved substances in the blood plasma was higher than in the fluid surrounding the blood vessel. What would happen to water?
It would move into the blood vessels
Why do we get thirsty?
Blood volume goes down, Solute concentration goes up
How do our body’s regulate urinary water loss?
Antidiuretic hormone (ADH) signals kidneys that it needs more water. More H2O reabsorbed by the kidneys
Alcohol inhibits antidiuretic hormones. What would you expect to happen?
Decreased reabsorption and increased excretion
What is heat-stroke?
A life-threatening condition that occurs when the body temperature is greater than 40.6°C.
What is dehydration?
Extremely low-level of water in the body.
What is hyponatremia?
Consumption of too much water with very low sodium concentration in the body.
What is bioavailability ?
The ability for something to be absorbed by the body.
Are plant or animal products easier to absorb?
Animal products are easier to absorb. Chemicals bind to minerals in plants and interfere with absorption.
What does Oxalate interfere with the absorption of?
Calcium and iron
What does Tannins interfere with the absorption of?
Iron
What are the Electrolytes?
Sodium, Potassium and Chloride
Sodium (Na).
Major functions: Positive extracellular ion, nerve transmission, muscle contraction and fluid balance
Deficiency: Muscle cramps
Toxicity: High Bp in sensitive people
Potassium(K).
Major functions: Positive intracellular ion, nerve transmission, muscle contraction, fluid balance
Deficiency: Irregular heartbeat, fatigue and muscle cramps
Toxicity:Abnormal heartbeat
Chloride(Cl).
Major functions: Negative extracellular ion, fluid balance
Deficiency: Unlikely
Toxicity: None reported
What are electrolyte deficiency a result of?
Excessive sweating, Diarrhea and vomiting
What is responsible for electrical activity in the body?
Charged ions.
What is hypertension?
Chronic high blood pressure
What are the types of hypertension?
1.Primary( clear and no cure)
2. Secondary( due to another medical condition)
Which minerals are involved in bone health?
Calcium, Phosphorus, Magnesium
Calcium(Ca)
Major functions: Bone and tooth structure, nerve transmission, muscle contraction, blood clotting, BP regulation
Deficiency: Increased risk of osteoporosis
Toxicity: Kidney stones, High blood calcium levels
Phophorus(P)
Major functions: Structure of bone and teeth, membrane, ATP,DNA, acid base balance
Deficiency: Bone loss ,weakness, lack of appetite,
Toxicity: Calcium reabsorption from bones.
Magnesium(Mg)
Major functions: bone structure, ATP stabilization, enzyme activity, nerve an muscle function
Deficiency: Nausea, vomiting, weakness, muscle pain heart changed
Toxicity:Nausea, vomiting, low BP
What regulates blood calcium levels?
Parathyroid hormones and calcitonin
What is the difference between osteoclast and osteoblast?
Osteoclasts (bone resoption)
Osteoblasts (bone deposition)
Iron(Fe).
Major functions: Hemoglobin, myglobin and protein needed for ATP productions needed for immune function.
Deficiency:Iron deficiency, anemia, weakness, fatigue, small pale red blood cells, cant maintain normal body temp.
Toxicity: Gastro intestinal issues
What are the two types of Iron?
Heme-iron:Only found in animals, high bioavailability
Non-Heme iron: Only found in plants, nuts and seeds, less than 1/2 will be absorbed.
Copper(Cu)
Major functions: Needed for iron absorption, lipid metabolism, Collagen synthesis, nerve/immune function, protection from oxidative damage.
Deficiency:Anemia, poor growth, bone abnormalities
Toxicity:Vomiting, abdominal pain, liver damage
*An antioxidant
Zinc (Zn)
Major functions: Regulates protein synthesis, functions in growth/development, wound healing, immunity and antioxidant enzymes.
Deficiency:Poor growth/development, skin rashes, poor immune function
Toxicity: Decreased copper absorption, depressed immune function
*Cofactor of over 200 enzymes in the body
Selenium(Se)
Major functions: Antioxidant as a part of glutathione peroxide synthesis of thyroid hormones
Deficiency:Muscle pain, weakness, kasha disease( heart disease)
Toxicity:nausea, vomiting , fatigue, change in hair and nails
detoxifying free radicals
Iodine(I)
Major functions:Needed for synthesis of thyroid hormones
Deficiency: Goiter, impaired brain function, growth and development abnormalities
Toxicity: Enlarged thyroid
Fluoride(F)
Major functions:Strengthens tooth enamel, enhances remineralization of teeth, reduces acid production by bacteria in the mouth
Deficiency: Increased risk of dental carries
Toxicity: Fluorosis; Mottled teeth, kidney damage, bone abnormalities
What are the common ways to measure BMI?
1)Hydrostatic weighing(dunk test)
2)Bop pod
3)Skin-fold
4)Bioelectrical impedance analysis
5) Dual energy X-Ray
What are the common ways to measure BMI?
1)Hydrostatic weighing(dunk test)
2)Bop pod
3)Skin-fold
4)Bioelectrical impedance analysis
5) Dual energy X-Ray
What factors determine our body weight?
Energy balance
Genetic/Physiological factors
Culture, social and economics
Obesogenic Environments
What is the equation for energy expenditure?
TEE= Basal metabolism+Digestion+Physical activity
What the 7 factors of energy balance?
-Individual physical activity
-Physical activity environment
-Food production
-Food consumption
-Indivdual psychology
-Social psychology
-Physiological factors
What is the RDA of screen time for children 5-17 years old?
2 hours a day of recreational screen time
What are sprawl and anti-sprawl communities?
Sprawl: Outside city centres
Anti-Sprawl: City
What % of body fat is genetic and non-genetic factors?
25% genetic
75% non-genetic
what are the 3 strategies to change body weight in a healthy way?
1)Gradual Change in energy intake
2)Regular and appropriate Physical activity
3) Behaviour modification
What are the 3 macro focused diets?
- Moderate fat, high carb, moderate protein
2.High fat, low carb, high protein
3.Very/low fat
Define anorexia nervosa.
Self-starvation, leading to severe nutrient deficiency and can be fatal
Define Bulimia Nervosa.
Reoccuring episodes of extreme binge eating and purging
Define binge eating.
> 2x weekly for 6 months not followed by purging.
What are the two types of Fats?
Visceral fat: deep in the abdomen and cannot be seen
Subcutaneous Fat: Just under the skin and can be seen
What is the difference between Physical activity and exercise?
Physical activity: is non structured and any movements where energy is expended
Exercise: Planned, structured and purposeful
Define physical fitness.
Body ability to adapt to high demands/stress of physical effort without becoming overly tired.
What are the 5 heath related components of fitness?
Aerobic Fitness: ability to sustain large muscle activity for a long time
Muscular Strength: generate as much power as you can in one movement
Muscular Endurance: Ability of a muscle to move repeatedly for a long time
Body Comp: Proportion of lean muscle and fat tissue on the body
Flexibility: Ability to move a joint through its full range of motion.
What are the 4 principles of Strength development?
Overload principle: hypertrophy of the muscle
Tension principle: free weights, machines, cables,
Specificity principle: Do exercises for the muscles you want to grow
Recovery principle: allow 48 hours between training the same muscle group
What are the two types of metabolism?
Anabolic: Building up(protein synthesis, Conversion of glucose to glycogen
Catabolic: Breaking down( digestion)
How is energy released?
Cellular respiration uses oxygen to convert glucose, fatty acids and amino acids into CO2, water and ATP(energy). All occurs in the mitochondria (powerhouse of the cell)
In glucose metabolism what is formed if there isn’t enough oxygen present in the breakdown of Pyruvate?
Not enough oxygen: Lactis acid
Enough oxygen: Acetyl CoA
What are the sources of energy and how long do they last?
ATP(1-3 seconds)
Creatine Phosphate(10-30 seconds)
Anaerobic glucose(10 sec-2min)
What is the RDI of iron for athletes?
Sedentary (M=1mg/d W=1.5mg/d)
Athlete (M=1.8 mg W=2.5mg/d)
