Exam 1 Flashcards
1
Q
Nutrients
A
-Substances found in food
-Carbohydrate, fat, protein, water, vitamins,
minerals
2
Q
Macronutrients
A
CHO, PRO, FAT
3
Q
Micronutrients
A
Vitamins and minerals
4
Q
Carbohydrate
A
Made of carbon, hydrogen, and water
5
Q
Monosaccharides
A
- simple sugars
- EX: Glucose
Fructose
6
Q
Disaccharides
A
-two monosaccharides
- EX: Maltose
Sucrose
Lactose
7
Q
Fiber
A
edible but indigestible portions of plants
8
Q
Fat
A
- Soluble in organic solvents
- Triglycerides most common dietary fat = glycerol + 3 FA
9
Q
Fatty acids
A
- Saturated – no double bonds
- Unsaturated – one double bond
- Polyunsaturated – multiple double bonds
10
Q
Protein
A
- Chains of amino acids
- Contain nitrogen
- Vary in digestibility
11
Q
Water
A
• 60% of body mass when properly hydrated • Intracellular • Extracellular – Interstitial – Plasma
12
Q
Vitamins
A
– Fat soluble – Water soluble • 13 known • All from diet except D (sunlight) and K (bacteria in gut)
13
Q
Minerals
A
– Macro: intake is >100mg/day or present greater than 0.01% of body mass – Micro
14
Q
Phytonutrients
A
- Organic plant compounds
* May promote good health
15
Q
Calories
A
- 4 kcal / g carbohydrate
- 4 kcal / g uncooked protein
- 9 kcal / g fat
16
Q
Energy intake
A
calories consumed in some interval of time
17
Q
Energy expenditure
A
calories expended in some interval of time
18
Q
Dietary assessment
A
- Anthropometry
- Nutrition history and food assessment
- Biochemical assessment
- Nutritional periodization
19
Q
Anthropometry
A
Some assessment of body composition is helpful
20
Q
Prospective
A
– 3-day record (weighing and recording food)
– 3-day survey (recording food)
– 7-day record (weighing and recording food)
– 7-day survey (recording food)
– Photolog (pre and post-feeding)
21
Q
Retrospective
A
– 24-hour recall (interview or form)
– Food frequency questionnaire (interview or form)
22
Q
Biochemical analysis
A
• Most micronutrient levels can
be tested in blood
23
Q
Nutrient analysis
A
- Free programs/app
* Professional programs
24
Q
Assess energy requirements
A
- Direct calorimetry
- Indirect Calorimetry
- Prediction equations
- Training log
25
Cutting
• Weight cutting done through a combination of caloric restriction and water cutting
26
Massing
```
• Massing occurs in higher
volume training cycles
– More calories consumed,
increased fat mass
inevitable
– Followed by cutting
```
27
Biochemistry
Matter (stuff that exists) is made up of elements (stuff that cannot break down into something simpler.
• 112 elements
• 92 exist in nature
• 26 normally found in the human body
28
Elements
made up of atoms
29
Atoms
an arrangement of protons, neutrons, and electrons
30
Electrons
arranged in shells around the protons and neutrons
• Loss of one or more electrons = cation
• Gain of one or more electrons = anion
Cations and anions occur naturally in the body
31
Compounds
-made of atoms of two or more different elements
• Inorganic compounds lack carbon
• Organic compounds contain carbon
32
Ionic bonds
formed when one element donates electrons to another
| to form a neutral compound
33
Covalent bonds
are strong bonds in which electrons are shared
34
non polar bond
Equal electron sharing
35
polar bond
• Unequal sharing
| . H2O
36
Chemical reactions
* Breaking of chemical bonds
| * Formation of chemical bonds
37
Metabolism
- the sum of the chemical reactions in the body
- Energy released from breaking bonds is used to create other bonds
- not efficient and heat is released
38
Synthesis
A + B → AB
| • Anabolic
39
Decomposition
AB → A + B
| • Catabolic
40
Reversible reactions
AB ←→ A + B
41
Oxidation
reactions remove elections
42
Reduction
reactions add electrons
43
OIL RIG
oxidation is loss, reduction is gain
44
Redox reactions
Every oxidation reaction is coupled to a reduction reaction
| -common form of redox reaction is transfer of hydrogen
45
electron transport chain
* Hydrogen is removed from NADH and FADH2
* Released energy forms ATP from ADP
* Molecular oxygen accepts H+ to form H2O
46
Energy
- Adequate supply of ATP is required for muscle contraction regardless of the type of activity
-CHO is the macro most often used for ATP creation during physical
activity and sport
47
CHO metabolism
* Poly- and disaccharides are broken down into monosaccharides
* Glucose molecules converted to pyruvate in cytoplasm
* Pyruvate is oxidized to CO2 and water in the mitochondria
* ATP produced by anaerobic and aerobic processes
48
Glycogenolysis
* Removal of glucose from glycogen by phosphorylase
* Produces Glu-1-P
* Glu-1-P converted to Glu-6-P by phosphoglucomutase
49
Glycolysis
• A six-carbon sugar (Glu) converted to two, three
carbon compounds (pyruvate) which is converted to
two carbon compounds (Acetyl CoA
50
Glycolysis
* Glu è G-6-P by hexokinase (muscle)
* F-6-P è fru-1,6-diphospahte by PFK
* Pyruvate è lactate by LDH
* Pyruvate è Acetyl CoA by PDH
51
Lactate
```
• Five isoforms of LDH
• LDH 1 (type I fibers) favors pyruvate
formation
• LDH 5 (type II fibers) favors lactate
formation
```
52
Lactate Shuttle
• Lactate produced in exercising muscle
taken up and converted to pyruvate in
non-exercising muscle
• Cori cycle to recreate Glu (liver)
53
Pyruvate
converted to Acetyl-CoA by pyruvate dehydrogenase ( • PDH is a key enzyme regulating CHO
and lipid metabolism)
• NADH formed
• CO2 released
54
Krebs cycle (one turn)
Net effect is to produce 3NADH, 1 FADH2, and 1
| ATP
55
ETC electron transport chain
• Complexes 1-5 are progressively reduced and
oxidized
• Final reduction is O2 to water
• FADH2 enters at complex II
• Cytochromes within complexes require iron
56
• Oxidative phosphorylation
```
• H+ from ETC pass through ATP synthetase
protein
• Free radicals produced
• Exercise produces more ROS and more
natural antioxidants
```
57
Gluconeogenesis
• Occurs in liver
• Possible in kidneys
• Muscle cannot create
free glucose
58
Glycogenesis
• ATP are consumed
• Glycogen synthase is the key
enzyme
