Exam 4 Flashcards
What constitutes physical fitness
the ability to perform moderate to vigorous exercise without a significant amount of fatigue
physical activity
bodily movement produced by skeletal muscle
excercise
intentional physical acitivty
3 short term benefits of execerise
- increased fitness
- increased muscle
- decreased fat
3 long term benefits of exercise
- decreased CVD
- decreased DM2
- decreased stroke
4 types of exercise
- resistance
- cardiorespiratory
- flexibility
- neuromotor
what are the 4 main pathways for ATP production
- glycolysis
- creatine phosphate
- glucose oxidation
- fat oxidation
Rank the 4 energy producing pathways from fastest to slowest
- creatine phosphate
- glycolysis
- glucose oxidation
- fat oxidation
What 3 things can occur with prolonged aerobic exercise over time
- increased heart size
- increased blood flow
- increased mitochondria count
As exercise intensity INCREASES, what happens to the amount of energy that is produced from fat
decreases
What are 2 measures of exercise intensity
- VO2max
2. Borg rating of perceived exertion
What is the relationship between muscle glycogen stores and time to exhaustion
The more muscle glycogen stores, the longer till time of exhaustion
When carb loading, how much carbs are taken in
10-12g per kg of body weight
What are the 3 aspects of the female athlete triad
- low energy intake
- osteoporosis
- menstrual dysfunction
3 things that influence obesity
- genetics
- environment
- behavior
What is one of the main reasons having excess body fat is bad
adipose tissue secretes a variety of hormones which lead to inflammation and can have a variety of negative health consequences
Name 3 specific health consequences of obesity
- fatty liver
- CVD
- DM2
What two things control short term hunger
- ghrelin (hunger)
2. stomach pressure
How does long term hunger adjust itself
adjusts energy intake to maintain fat storages
Explain the hormonal system for short term energy balance
- decrease of energy nutrients in the blood
- stomach increased production of ghrelin
- ghrelin tells the brain the body is hungry
- need to eat is felt
Explain the hormonal system for long term energy balance
- increased amount of adipose tissue leads to an increased production of leptin
- leptin communicates with the brain to decreased hunger
- food intake will be less and energy expenditure will be more
What most effectible inhibits ghrelin
carbohydrates
Satiation
sense of fullness, leads to stopping eating
Satiety
lacking interest in food between meals
What are both Satiation and Satiety affected by
- gastric distension
2. gut hormones
Hunger vs Appetite
Hunger is a biological impulse while appetite is stimulated by our enviroment
What are the 3 components of total energy expenditure
- basal metabolism
- thermic effect of food
- physical activity
Thermic effect of food
energy needed to digest, absorb, and metabolize nutrients in our food.
Why is the apple obese pattern more unhealthy
accumulation of visceral fat around organs
3 other ways to measure body composition
- DEXA
- skin fold
- air displacement
What are the gender needs for body fat
men 3-5
women 10-12
3 sx of low body fat
- delayed physical maturation
- infertility
- accelerated bone loss
when is weight loss reccomended
obese + 2 other risk factors
What was the cause of the goiter belt and how was it solved
the soil was deficient in iodine
iodine was added to table salt
How much of the trace minerals are required daily
<100mg
What are 4 things that influence the bioavaliablity of trace minerals
- form of food
- mineral content of food
- age
- pregnancy status
What does the iodine content of food depend on
iodine in the soil the food was in
How does an iodine deficiency lead to goiter
The pituitary gland produces TSH to cause the thyroid to release thyroxine. However, without iodine, there is not a sufficient production of thyroxine. Because thyroxine isn’t produced, TSH levels remain elevated and the thyroid gland enlarges as a result
2 diseases associated with iodine deficiency
- hypothyroidism
2. cretinism
3 sx of hypothroidsm
- decreased metabolism
- decreased body temp
- goiter
3 sx of cretinism and when does cretinism occur
- mental retardation
- deafness
- stunted growth
mild iodine deficiency in pregnancy
What is the most abundant trace mineral
iron
What are the two forms of iron in the body and which the majority
- heme iron (hemoglobin/myoglobin)
- non heme iron (cofactor)
heme iron
What can increase absorption of iron
vitamin c
What are two causes of anemia
- insufficient iron intake
2. blood loss
3 at risk groups for anemia
- children
- pregnant
- menstruating women
3 sx of anemia
- SOB
- fatigue
- poor performance
Why does anemia take awhile to arrive at
we can store a good amount of iron
Explain the absorption and transport of iron
- ingested iron is converted from Fe3+ –> Fe2+ by stomach acid
- Major absorption sites are duodenum and upper jejunum
- when in intestines, ferritin made by intestinal cells proportional to amount of iron stores. It binds with iron
- iron enters intestinal lumen
- iron binds with transferin and enters blood
- transferin binds to tranferin receptors on target cells
- cell engulfs tranferin
- lysosome releases iron from transferin
How is iron excerted
Iron that was taken into mucosal cells is lost when mucosal cells are excreted
3 functions of zinc
- cofactor
- cell division
- growth and development
3 sx of zinc deficiency
- delayed sexual maturation
- stunted growth
- decreased weight
3 functions of copper
- cofactor
- energy metabolism
- antioxidant
How much of ultra trace minerals do we need
<1 micro gram per day
not essential
3 sx of copper deficiency
- anemia
- decreased immune function
- osteoporosis
3 functions of selenium
- cofactor
- thyroid hormone activtation
- normal development
2 sx of selenium deficiency
- decreased immune function
2. heart disease
function of chromium
insulin action
2 functions of fluoride
- teeth enamel
2. prevents carries
Health claims
FDA approved
links an ingredient with a decreased risk of a condition
qualified health claims
FDA approved
based on emerging evidence
Structure function claim
describes a function in the body without listing a specific disease
