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EXERCISE PHYS > Fuels for the Body: Macronutrients > Flashcards

Fuels for the Body: Macronutrients Flashcards

1
Q

What are the three main macronutrients?

A

Carbohydrates, lipids and proteins.

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2
Q

What are the three classifications of carbohydrates?

A

3 classifications of carbohydrates:

  1. Monosaccharides- basic unit of carbs- MONOMER
  2. Disaccharides- 2-10 monosaccharides bonded chemically
  3. Polysaccharides- greater than 10 and up to thousands of sugar molecule linkages
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3
Q

What are the two main monosaccharide structures and what are examples?

A

Monosaccharides- simple sugars that contain between 3 to 7 carbons

  1. Pentoses- ex: Deoxyribose (DNA) and RIBOSE (RNA) , fructose (fruits)
  2. Hexoses- Glucose (main blood sugar) galactose (milk sugar component)
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4
Q

Explain how monomers of carbohydrates are joined and describe an example of processes that occur.

A

Monomers usually joined by DEHYDRATION SYNTHESIS reaction (hydrogen atom is removed from one monomer and hydroxide group is removed from other monomer to form water)
Ex: Oh from glucose and H from fructose removed to form water and make Sucrose
sucrose can also undergo hydrolysis- break sucrose linkage using water to create products glucose, and fructose separately.

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5
Q

Explain how disaccharides are formed and provide examples.

A

Disaccharides- simple sugar formed from 2 monosaccharides by dehydration synthesis.
-reversible reaction by hydrolysis
ex disaccharides: are SUCROSE (fructose + glucose-> table sugar), through dehydration; LACTOSE (galactose + glucose-> milk sugar); MALTOSE (glucose + Glucose; breakdown of starches

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6
Q

How are polysaccharides formed? What are their characteristics? provide examples.

A

Polysaccharides- 10 to 100s of monosaccharides joined by dehydration synthesis reactions
Usually INSOLUBLE in Water and Does NOT taste sweet
examples: Glycogen, starch, cellulose

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7
Q

What are the three most common polysaccharides? Differentiate between them

A

Polysaccharides:
1. Glycogen- MOST COMMON polysaccharide in the body, made entirely of glucose monomers
-small amount stored in liver and skeletal muscles; glycogen is BRANCHED
2. Starch- formed from glucose in PLANTS-
MAJOR carbohydrates in our diet
-long LINEAR chain of glucose monomers oriented in SAME direction
3. Cellulose- formed by PLANTS from glucose monomers
-part of CELL WALL
- long LINEAR chain of glucose monomers oriented in OPPOSITE directions.

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8
Q

Which of the polysaccharides are the stored forms of energy? Which one cannot be digested by humans?

A

GLYCOGEN and STARCH are STORED forms of energy

Cellulose CANNOT be digested by humans

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9
Q

Elaborate on the structure of glycogen and where it is stored. What also stores glycogen?

A

Glycogen- HIGHLY BRANCHED, the branches occurring every 8-10 glucose units along the backbone
-glycogen is stored mainly in LIVER (as a source of glucose) and MUSCLE tissues (as FUEL source for muscle contraction)
BACTERIA also stores glycogen as glucose reserve
glycogen has alpha 1, 4 bonds and alpha 1,6 bonds

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10
Q

Describe the structure of starch and the different types and where it is stored. What is the structure of Amylopectin?

A

Starch- glucose reserve commonly found in PLANT tissue
- it occurs as both UNBRANCHED AMYLOSE (10-30%) and BRANCHED AMYLOPECTIN (70-90%)
Amylopectin has alpha (1–> 6) branches once every 12-25 glucose units, and longer side chains than glycogen.
starch is stored as starch grains within the PLASTIDS (major organelles in plants and algae)

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11
Q

Compare and contrast functions of chloroplasts and amyloplasts.

A

Chloroplasts- sites of Carbon FIXATION an Sugar Synthesis in Photosynthesis (water and CO2 react with chlorophyll from plants and energy from sun–> glucose)
Amyloplasts- specialized for STARCH STORAGE

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12
Q

Explain what kind of polysaccharides fruits, leaves/wood/bark, and grains, vegetables are source of.

A

Leaves, wood, bark- source of cellulose, hemicellulose
fruits- source of sugar, starch, cellulose
grains-source of starch and cellulose
Vegetables- source of starch and cellulose

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13
Q

Explain what glycemic index is and what values indicate a low vs medium or high Glycemic index (what is good vs bad)

A

Glycemic index- indicates how FAST your body converts Carbs in a food into glucose
-The SMALLER the number, the LESS impact the food has on your Blood sugar
Glycemic index values:
55 or less= low (good)
56-69= Medium
70 or higher= High (bad)
potato chips= green peas < oatmeal

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14
Q

What is glycemic Load? What is Net Carbs?

A

Glycemic Load= Glycemic index/100 x Net Carbs

Net Carbs are = Total Carbohydrates - Minus Dietary Fiber

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15
Q

What is the well known structural polysaccharide? What is its structure and characteristics? How do they apply to mammals?

A

The best known structural polysaccharide- CELLULOSE found in plant cell walls
Cellulose, composed of repeating monomers of Beta-D glucose, is very ABUNDANT in PLANTS
Mammals CANNOT digest cellulose (Some mammals have microorganisms in their digestive systems that can)

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16
Q

Describe the role of soluble fibers and provide examples that are seen in food.

A

Soluble fibers- attract water and form a gel, which SLOWS digestion
-REDUCES Cholesterol and Keeps Blood sugar level
-delay emptying of your stomach and makes you feel FULL, which helps control weight
-slower stomach emptying may also affect blood sugar levels and have beneficial effect on insulin sensitivity, which may help control diabetes
-Soluble fibers also help lower LDL (bad) blood cholesterol by interfering with absorption of dietary cholesterol
Sources of soluble fiber: Oatmeal, oat cereal, lentils, apples, oranges, pears, oat bran, strawberries, nuts, flaxseeds, beans, celery, carrots, blueberries, cucumbers, dried peas.

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17
Q

Describe the role and characteristics of insoluble fibers. provide examples seen in food.

A

Insoluble Fibers- considered gut-healthy fiber since they have laxative effect and add bulk to diet, helping prevent constipation
INCREASES Bulk, PREVENTS Constipation
-These fibers do NOT dissolve in water, so they pass through gastrointestinal tract relatively intact, and speed up passage of food and waste through gut
-insoluble fibers mainly found in WHOLE grains, and Vegetables
Sources of Insoluble fibers: whole wheat, whole grains, wheat bran, corn bran, seeds, nuts, barley, couscous, brown rice, tomatoes, carrots, green beans, zucchini, broccoli, cabbage, onions, grapes, raisins, dark leafy vegetables.

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18
Q

What are the most common sources of fiber?

A

Most common sources of fiber:

  1. Beans
  2. Whole grains
  3. Brown rice
  4. Popcorn
  5. Nuts
  6. Baked potato with SKINS
  7. Berries
  8. Bran cereal
  9. Oatmeal
  10. Vegetables
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19
Q

What is the daily recommended intake of fiber for men and women under 50 vs over 50? what is ratio of water soluble vs insoluble fiber?

A 
Daily Recommended intake of Fiber:
-Under 50
-38 g for men
-25 g for women
Over 50
-30g for men
-21g for women
Ratio of 3:1 for water-insoluble to soluble fiber
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20
Q

What is the daily recommendation of carbohydrates sedentary vs physically active and athletes?

A 
Daily recommendation of Carbohydrates: 
Sedentary (70kg/154 1lb person)
-300 g or 40-50% total calories
Physically active person
-400-600g or 60% of total calories
-Athlete
-70% of total calories (8-10 g per kg of body mass)
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21
Q

Describe the various roles of carbohydrates

A

Role of carbohydrates

  1. Energy source: energy is derive from breakdown of blood-borne glucose
    - Muscle glycogen powers various forms of biologic work including muscle contraction
  2. Protein sparer: Adequate carbohydrate intake helps to preserve tissue protein
  3. Metabolic primer: the depletion of glycogen causes fat mobilization to exceed fat oxidation, which can lead to ketosis
  4. Fuel for central nervous system
    - brain is almost exclusively uses blood glucose as its fuel source
    - Hypoglycemia- the reduction of blood glucose to <45 mg/dL
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22
Q

What is hypoglycemia?

A

Hypoglycemia- reduction of blood glucose to less than 45 mg/dL.

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23
Q

Describe the carbohydrate dynamics that occurs in exercise, during high intensity, and moderate intensity.

A

INTENSITY and DURATION determines the fuel mixture during exercise
-high-intensity exercise
-One hour of high-intensity exercise decreases liver GLYCOGEN by 55%
-2 hours almost DEPLETES Liver and muscle glycogen
Moderate and Prolonged exercise:
-During low-intensity exercise, FAT serves as main energy substrate

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24
Q

What occurs during fatigue?

A

Fatigue- occurs when exercise continues to a point that COMPROMISES liver and muscle glycogen
commonly referred to as “HTTING THE WALL”

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25
Q

What synthesizes lipids? What are the three main groups of lipids?

A 
Lipids are synthesized by PLANTS and ANIMALS
3 groups of lipids
1. simple lipids
2. Compound 
3. Derived
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26
Q

What do simple lipids comprise of? What are the properties of Triacylglycerols (TAGs)

A

Simple lipids consist primarily of Triacylglycerols (TAG)

  • major storage form of fat in adipocytes
  • contain only one glycerol and three fatty acid chains
  • the longer the fatty acid chain, the LESS water-soluble the molecule
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27
Q

Differentiate between Saturated fatty acids and Unsaturated fatty acids. What is an essential fatty acid?

A

Saturate fatty acids:
-when the carbon binds to the maximum number of hydrogens
-occurs primarily in animal products
ex: Beef, lamb, pork and egg yolk
Unsaturated fatty acids: have one or more double covalent bonds in hydrocarbon chain
-Monounsaturated- contains 1 double bond
-Polyunsaturated- contains 2 or more double bonds
-Linolenic acid is an ESSENTIAL fatty acid

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28
Q

What is a common example of saturated an monounsaturated fatty acid?

A

Saturated fatty acid - PALMITIC ACID (15 carbons; C15H31COOH)
Monounsaturated fatty acid- OLEIC acid (17 carbons; C17H33COOH)- has a kink (double bond, bent shape)

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29
Q

Describe what occurs in TAG (triacylglycerol) Formation and TAG Catabolism

A

TAG Formation: 1 glycerol and 3 fatty acids combine to form Triacylglycerol molecule and 3 water molecules are formed
glycerol-3 phosphate combines with fatty acyl using enzyme fatty acyl transferase to convert fatty acyl coa and into FAs (3 times). phosphatase also used convert phosphatidic acid into 1, 2 diacylglycerol.

TAG Catabolism- Fatty acid break down occurs as TAG molecule uses water to break down the molecule 1 by one until you end up with 1 glycerol and 1 fatty acid

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30
Q

Describe the composition of fatty acids in butter and coconut oil

A

Butter fat- has 66% of saturated FA’s, 4% of polyunsaturated FA’s and 30% of FA’s
Coconut oil: composed of 92% of saturated FA’s, 2% polyunsaturated FA’s and 6% of FA’s

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31
Q

Describe the different forms of compound lipids an their roles

A

Compound lipids:

  1. Phospholipids have 4 main functions:
    - interact with water and lipid to modulate fluid movement across cell membranes
    - maintain structural integrity of cell
    - play important role in blood clotting
    - provide structural integrity to Insulating sheath that surround nerve fibers
  2. Glycolipids
  3. Lipoproteins
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32
Q

What are the four types of lipoproteins and their roles?

A

Four types of lipoproteins:

  1. Chylomicrons- TRANSPORT Vitamins A, D, E and K
  2. High-density Lipoprotein- (HDL) “GOOD” Cholesterol
  3. Very low-density lipoprotein (VLDL)- Transport TAGs to Muscle and Adipose
  4. Low-density lipoprotein (LDL)- “bad” Cholesterol
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33
Q

What are the derived lipids and their roles?

A

Derived lipids:

  1. CHOLESTEROL
    - exists only in Animal tissue
    - Diets high in cholesterol can cause increased risk of coronary heart disease and atherosclerosis.
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34
Q

What are the health concerns for Trans Fatty acids?

A

Trans Fatty Acids:
Health concerns:
-Increases amount of Low-density lipoprotein cholesterol (LDL)
-Decreases amount of beneficial high-density lipoprotein cholesterol (HDL)

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35
Q

What is the daily recommended intake for lipids?

A

Daily Recommended Lipid Intake:
a diet that contains 20% of total calories from lipids
-replace high fat foods with fruits, vegetables, whole grains, fish, poultry, and lean meat

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36
Q

What forms of foods can you see for representing lipids in diet?

A 
Lipids in the diet: 
44% meat, fish poultry and eggs
24% dairy (milk, cheese)
19% cereal
7% fruits, vegetables
5% beans, peas, nuts
1% fats, oils
37
Q

What is the role of lipids in the body?

A

Role of lipids in the body:

  • Energy source and reserve
  • carries large quantities of energy per unit weight
  • transports and stores easily
  • provides a ready source of energy
  • Protection of vital organs
  • Thermal insulation
  • Vitamin carrier and hunger suppressor
38
Q

Describe the fat dynamics in Exercise. What is the source of energy for the different types of exercise?

A

Fat Dynamics in Exercise:

  • Light to moderate exercise: energy comes from Fatty acids
  • Moderate intensity exercise: energy comes from EQUAL amounts of carbohydrate and Fat supply
  • High Intensity exercise: Carbohydrates, primarily muscle Glycogen is the source of energy.
39
Q

What are proteins? What determines its structure?

A

Proteins: Large molecules that contain carbon, hydrogen, oxygen and nitrogen (some contain sulfur)
-MONOMER sequence determines protein structure

40
Q

What are the monomers of proteins? What is the structure of an amino acid? Describe how amino acids are at body pH.

A

The monomers of proteins: AMINO ACIDS
Amino Acids: Carbon atom attached to 3 functional groups: Amino group, Carboxyl group and a variable side chain
At body pH, Amino and carboxyl groups are IONIZED (have charges; NH3+ and COO-)

41
Q

Explain how amino acids are joined together. provide an example for this.

A

Amino acids are joined together by DEHYDRATION SYNTHESIS (remove OH from one aa and H from one aa to form water).
This reaction forms a PEPTIDE bond.
Ex: Glycine and Alanine will undergo dehydration synthesis to create dipeptide gylcylalanine and water.
Hydrolysis can also occur to break peptide bond using H2O

42
Q

Compare and contrast what comprises of dipeptide, tripeptide, peptide, polypeptide. what are small proteins?

A

Dipeptide: 2 amino acids
Tripeptide: 3 amino acids
Peptide- 4-9 amino acids
Polypeptide- Greater than or equal to 10 amino acids
Small proteins: are polypeptide chains of about 50 amino acids.

43
Q

How many amino acids are present and how are they distinguished?

A

20 amino acids are present. These amino acids each have distinct chemical identity determined by VARIABLE side chain.
Nonpolar amino acids (hydrophobic): Glycine, Alanine, Valine, Leucine, Isoleucine, Methionine, Phenylalanine, Tryptophan, Proline
Polar, Uncharged Amino acids (hydrophilic)
- Serine, Threonine, Cysteine, Tyrosine, Asparagine, Glutamine
Polar, Charged Amino acids (hydrophilic)
Acidic (negatively charged): Aspartate, Glutamate
Basic (positively charged): Lysine, Arginine, histidine

44
Q

What is the daily recommended protein intake? what can increase protein intake? What is the effect of having too much protein intake?

A

Daily recommended protein intake:

  1. 83g of protein per kg of body mass
    - Stress, disease and injury INCREASE protein requirements
    - EXCESSIVE protein intake can have HARMFUL side effects like strained liver, and kidney function.
45
Q

Describe the major sources of protein and its role in the body.

A

Major sources of body protein:

  • Blood plasma
  • Visceral tissue
  • Muscle tissue (NOT Neural and connective tissue)
  • protein makes up 12-15% of body mass
  • The body does NOT store protein reserves for fuel
46
Q

Explain what occurs during protein metabolism, including the process and what happens when there is excessive protein breakdown.

A

Protein metabolism:

  • Process of Deamination (Nitrogen removal) that forms urea, which leaves body as urine
  • remaining carbon skeletons from deamination follow one of three diverse biochemical routes:
  • Gluconeogenesis
  • Energy source
  • Fat synthesis
  • Excessive protein catabolism(breakdown) promotes Fluid Loss.
47
Q

What is Nitrogen Balance?

A

Nitrogen Balance- occurs when Nitrogen intake equals Nitrogen Excretion

48
Q

Differentiate between Positive and Negative Nitrogen balance and what occurs in the body

A 
Positive Nitrogen Balance (Intake Exceeds Excretion
-*Growing Children
-During Pregnancy
-*Recovery from Illness
-During resistance exercise training
Negative Nitrogen Balance (Excretion exceeds Intake)
-Diabetes
-Fever
-Burns
-Dieting
-*Growth
-Steroid use
-*Recovery from Illness
49
Q

What is the role of micronutrients? What are examples of them?

A

Micronutrients:
play specific roles in facilitating Energy Transfer and Tissue Synthesis
-VITAMINS: regulate metabolism, facilitate energy release, play key functions in bone and tissue synthesis
-MINERALS

50
Q

Differentiate between the different vitamins. Which are Fat soluble vs water soluble. What are examples?

A 
Vitamins
-Fat Soluble
-A, D, E, K
-High Doses can be TOXIC
Water Soluble Vitamins
-C and B-complex
-Thiamine (B1), Riboflavin (B2), pyroxidine (B6), niacin, pantothenic acid, biotin, folic acid, and Cobalamin (B12)
- These act as COENZYMES
51
Q

What are the biological functions of the different vitamins?

A

Eye function: Vitamin A
Teeth: Vitamin A, D, C
Blood clotting: Vitamin K
Skin: Vitamin A, C, B6, niacin, riboflavin, patothenic acid
Reproduction: Vitamin A, riboflavin
Bones: Vitamin A, D, C
Blood formation: Vitamin B6, C, folate
Blood cells: Vitamin E
Hormone formation: Steroids, Vitamin A, B6, patothenic acid, norepinephrine, thyroxine
Neuromuscular function: Vitamin A, Vitamin B6, B12, thiamine, niacin, pantothenic acid
Cell membrane: Vitamin E
Energy release: Thiamine, Riboflavin, niacin, biotin, pantothenic acid.

52
Q

Elaborate on what is included in dietary reference intakes

A

Dietary Reference Intakes

  • Array of standards for nutrient recommendations
  • recommended Dietary allowance
  • estimated Average requirements
  • Adequate intakes
  • Tolerable Upper Intake levels
53
Q

Describe the antioxidant roles of vitamins? Why is this important?

A

Antioxidant roles of vitamins: -Vitamins A, C, E and Beta-carotene REDUCE the Potential for free radical damage and offer protection against Heart disease and Some types of cancer
Daily diet should contain foods rich in antioxidant vitamins and minerals to LESSEN oxidative stress.

54
Q

Explain the use of vitamin supplements. What occurs when the vitamin intake achieves recommended levels? Do vitamin supplements improve exercise performance?

A

Vitamin supplements are No LESS effective for bodily functions than vitamins from food
When vitamin intake achieves recommended levels, supplements do NOT improve Exercise performance
Supplements DO NOT improve exercise performance, hormonal and metabolic responses to exercise, or ability to train arduously and recover from such training.

55
Q

What are minerals? What are the two essential minerals? Where do most minerals occur?

A 
Minerals- serve as constituents of enzymes, hormones, and vitamins
Two types of essential minerals: 
-Seven types of MAJOR minerals
-fourteen types TRACE minerals
-most minerals occur FREELY in NATURE
56
Q

What is the role of minerals?

A

Role of minerals:

  • Provide structure in forming Bones and teeth
  • Help to MAINTAIN Normal function
  • Regulate metabolism by becoming constituents of enzymes and hormones that modulate cellular activity.
57
Q

Explain what happens with mineral bioavailability? What does it depend on?

A 
Mineral Bioavailability:
The body VARIES in its capacity to ABSORB and USE minerals in food. It is dependent on: 
-Type of food
-Mineral-mineral interaction
-Vitamin-mineral interaction
-Fiber-mineral interaction
58
Q

Describe the minerals involved in macronutrient catabolism vs anabolism.

A

Catabolism (breakdown
Glucose, Fatty acids, and Amino acids are broken down into CO2, H2O and energy
minerals used: Calcium, *cobalt, *copper, *iron, Magnesium, Manganese, Potassium, *Sulfur and *Zinc
Anabolism (buildup)
-Glucose forms Glycogen
-Fatty acids form Fats
-Amino acids form Proteins
Minerals used: Calcium, *chlorine, Magnesium, Manganese and potassium

59
Q

What is the body’s most abundant mineral?

A

CALCIUM

60
Q

Describe the role and functions of calcium

A 
Calcium
-Body's most abundant mineral
-Calcium combines with Phosphorous to Form bones and teeth
Functions in: 
-Muscle stimulation
-Blood clotting
-Nerve impulse transmission
-Activation of several enzymes
-synthesis of calcitriol
-Transport of fluids across cell membranes
61
Q

Describe the bone density values that indicate normal, osteopenia, osteoporosis and severe osteoporosis

A 
Bone Density Values: 
Normal= < 1.0 SD below mean
Osteopenia: 1.0-2.5 SD below mean
Osteoporosis: >2.5 SD below mean
Severe Osteoporosis: >2.5 below mean plus one or more fragility fractures.
62
Q

Differentiate between osteopenia and Osteoporosis

A

Osteopenia: midway condition where bones Weaken with INCREASED risk of fractures
Osteoporosis: develops progressively as bone LOSES its Calcium mass and concentration, causing bone to progressively become more porous and Brittle

63
Q

What are the risk factors for osteoporosis?

A 
Risk factors for Osteoporosis: 
1. Advancing age
2. History of fracture as an adult
3. History of fracture in  a parent or sibling
-cigarrette smoking
- Slight build or tendency toward underweight
-White or Asian female
Sedentary lifestyle.
-Early Menopause
-Eating disorder
-High Protein intake
-Excess sodium intake
-Alcohol abuse
-Calcium -deficient diet before and after menopause. 
-High Caffeine intake
Vitamin D deficiency
64
Q

What are the factors that affect bone mass?

A

Factors that affect bone mass:

  • Genetic factors
  • Calcium intake
  • Physical activity
  • Other factors (weight, medications)
65
Q

What are the six principles for promoting bone health through exercise?

A

6 principles that promote Bone Health Through Exercise:

  1. Specificity: Exercise provides a local osteogenic effect
  2. Overload: Progressively increasing exercise intensity promotes bone deposition
  3. Initial Values: Individuals with the smallest total bone mass show the greatest potential for bone deposition (remodeling old bone)
  4. Diminishing returns: As one approaches the biologic ceiling (max level) for bone density, further density gains require greater effort
  5. More is Not necessarily better: Bone cells become desensitized in response to prolonged mechanical-loading sessions
  6. Reversibility: Discontinuing exercise overload reverses the positive osteogenic effects gained
66
Q

What are the benefits of exercise to bone health?

A

Exercise benefits to bone health:
-mechanical loading (resistance training) through regular exercise slows the rate of skeletal aging
-benefits of regular exercise on bone mass accretion are greatest during childhood and adolescence
-short bouts of intense mechanical loading of bone with dynamic exercise 3-5 times a week provides potent stimulus to maintain or increase bone mass
Activities with relatively high impact and strain on skeletal mass (volleyball, basketball, and gymnastics) include the greatest increases in bone mass

67
Q

Describe what occurs and what components are part of the female athlete triad.

A

Women who train intensely and emphasize weight loss often engage in disordered eating behaviors that link to menstrual irregularities.
Female Athlete Triad:
-Energy drain
-Amenorrhea (irregular periods)
-Osteoporosis
Disordered eating can lead to period loss or other menstrual irregularities, which leads to osteoporosis.

68
Q

What is the function and role of phosphorus? Which dietary foods contain phosphorus?

A

Phosphorous- combines with calcium to form compounds that give rigidity to bones and teeth

  • serves as an essential component of the intracellular mediator cAMP and intramuscular ATP and PCr (phosphocreatine)
  • Phosphorous combines with lipids to form phospholipid compound
  • regulates cellular metabolism
  • Buffers acid end products of energy metabolism
  • Dietary sources of phosphorous include meat, fish, poultry, milk products and cereals
69
Q

What are the functions of Magnesium? Which dietary foods contain magnesium?

A

Functions of Magnesium:

  • facilitates muscle and liver glycogen formation from blood-borne glucose
  • serves as a cofactor in glucose, fatty acid, and amino acid breakdown during energy metabolism
  • affects lipid and protein synthesis
  • contributes to optimal neuromuscular functioning
  • acts as an electrolyte to maintain blood pressure
  • affects cell growth, reproduction, and plasma membrane integrity
  • dietary sources include green leafy vegetables, legumes, nuts, bananas, mushrooms, and whole grains
70
Q

What are the main functions of Iron and what foods contain iron?

A

Iron:

  • increases blood oxygen’s carrying-capacity by binding with hemoglobin
  • Serves as a structural component of myoglobin
  • facilitates cellular energy transfer
  • stored forms of iron replenish iron lost form functional compounds and provide the iron reserve during insufficient dietary iron intake
  • Transports iron from ingested food and damaged red blood cells to tissues in need.
71
Q

Which factors increase iron absorption?

A

Factors that increase iron absorption:

  • Acid in the stomach
  • Iron in heme form
  • High body demand for red blood cells (anemic)
  • Low body iron stores
  • presence of mean protein factor
  • presence of Vitamin C in small intestine
72
Q

What factors decrease iron absorption?

A

Factors that decrease iron absorption:

  • Phytic acid
  • Oxalic acid
  • polyphenols
  • High Body iron stores
  • Excess of other minerals
  • reduction in stomach acid
  • Antacids
73
Q

What can lead to Iron Deficiency? What are the clinical effects of this iron deficiency anemia?

A

Iron Deficiency:
Women of childbearing age and those on vegetarian-type diets are at risk for dietary iron insufficiency, which could lead to iron deficiency anemia
-Iron deficiency anemia produces general sluggishness, loss of appetite, pale skin, sore tongue, brittle nails, frontal headaches, dizziness, and reduced capacity to sustain mild exercise.

74
Q

What are the functional roles of sodium, potassium and chlorine?

A

Sodium, potassium and chlorine:

  • also known as ELECTROLYTES
  • modulate fluid exchange within the body’s fluid compartments, promoting a constant, well regulated exchange of nutrients and waste products between the cell and its external fluid environment.
  • remain dissolved in the body fluids as ions
  • sodium and chlorine represent the CHIEF minerals in blood plasma and EXTRACELLULAR fluid
  • Potassium is the CHIEF mineral in INTRACELLULAR mineral.
75
Q

explain the mineral loss that occurs in sweat.

A

Excessive sweating during exercise produces a considerable LOSS of body water and related materials

  • can impair heat tolerance and exercise performance, leading to heat cramps, heat exhaustion, or heat stroke
  • Both minerals and water need to be replaced during and following exercise
  • Sweat loss during exercise usually does NOT increase the mineral requirement above recommended values
76
Q

Describe how much water makes up the Total body. How much of water occurs intracellularly vs extracellularly

A

Water makes up 40-70% of total body mass

  • muscle contains 70% water
  • Fat contains 10%
  • 62% of body’s water occurs INTRACELLULARLY and 38% extracellularly in the plasma, lymph and other fluids.
77
Q

What are the fluid compartments of a human and its percentages that water makes up?

A 
Fluid compartments of a human
water makes up: 
Total fluids: 53%
Intracellular- 30%
Extracellular -23% 
Interstitial- 19%
Plasma- 4%
78
Q

describe what occurs in euhydration, hyperhydration and hypohydration

A

Euhydration- NORMAL daily water variation
Hyperhydration- new steady-state of INCREASED water content
Hypohydration- new steady state of DECREASED water content

79
Q

Differentiate between Dehydration and Rehydration

A

Dehydration- process of LOSING water either from hyper hydrated state to euhydration or euhydration downard to hypohydration
Rehydration- process of GAINING water from hypohydrated state to euhydration

80
Q

What are the main functions of water?

A

Functions of Water:

  • water is the body’s transport and reactive medium
  • Nutrients and gases travel in aqueous solution
  • Waste products leave the body through WATER
  • Lubricates joints and cushions organs
  • provides structure and form to the body
  • Plays a vital role in temperature regulation
81
Q

Describe the water balance: intake vs outage

A

Water Balance: Intake vs Output
Average daily water intake is 2.5 L
-1.2 L Liquid
-1.0 L food
-0.35 L produced during energy-yielding reactions
Average daily water loss
-1- 1.5 L urine
-0.85 L skin as insensible perspiration and Sweat
-0.35 L water vapor in expired air (breathing)
-0.10 L feces

82
Q

Describe the water balance in the body in temperate weather and little to no exercise vs Hot weather and intense exercise

A

Water balance in body:
During Temperate (normal) weather and little to no exercise: Water intake= water output; should not gain or lose water energy
During hot weather and intense exercise: you will expire more (increased breathing, hence more water loss as water vapor). you will also Sweat more and have more water loss on skin. you will also DECREASE Urine (less urination (water output decreases for urine)) due to ADH (antidiuretic hormone)
ADH decreases urination, as a way of conserving water due to excessive sweating

83
Q

Describe the water requirement in Exercise. What can lead to Hyponatremia?

A

Water requirement in Exercise:
Exercise in hot weather INCREASES the body’s water requirement
-increases water requirement 5-6x in extreme conditions
-Excessive sweating combined with consuming large volumes of plain water during prolonged exercise can lead to HYPONATREMIA or Water intoxication (due to loss of electrolytes)

84
Q

What is Hyponatremia?

A

Hyponatremia- condition that occurs when concentration of sodium in the blood is abnormally low
This can occur when one drinks too much water, leading to water intoxication.
-sodium is an electrolyte

85
Q

What are the predisposing factors to hyponatremia?

A

Predisposing factors to Hyponatremia:

  • prolonged, high-intensity exercise in hot weather
  • Augmented sodium loss associated with sweat production containing high sodium concentration
  • beginning physical activity in a sodium-depleted state because of salt-free or low-sodium diet
  • use of diuretic medication for hypertension
  • Frequent intake of large quantities of sodium-free fluid during prolonged exercise
86
Q

What are the Hyponatremia factors? What does hyponatremia lead to?

A

Hyponatremia factors:
1.Increase Total Body water:
due to excessive fluid consumption (aggressive rehydration, misdiagnosis )or failure to excrete excess fluid (exercise, heat exposure)
2.Decrease in plasma sodium concentration: Due to inadequate sodium intake (sodium -free fluids, or low-sodium foods) and excessive sodium loss (prolonged sweating, untrained, CFTR variant gene or high sweat sodium)
Both increase in total body water and decrease in plasma sodium lead to hyponatremia
Hyponatremia leads to Cerebral edema (swelling of the brain) due to impaired muscle function, altered CNS function, and pulmonary congestion
Altered CNS function and pulmonary congestion lead to cardiopulmonary failure and result in seizure, coma and death.

87
Q

Describe the steps involved that may lead to hyponatremia and cell dysfunction

A

Process:

  1. Low sodium concentration in blood leads to
  2. Low osmotic pressure in extracellular fluids
  3. Water then shifts out of the blood
  4. Water shifts into cell (moves from low to high osmotic pressure)
  5. water excess causes cell to swell, function of cell decreases and cell ruptures.
88
Q

Describe the main ways to reduce hyponatremia risk

A

Ways to reduce Hyponatremia risk:

  • Drink 400 to 600 mL of fluid 2-3 hours before exercise
  • Drink 150 to 300 mL of fluid 30 minutes before exercise
  • Drink no more than 1000 mL of plain water spread over 15-minute intervals during or after exercise
  • Add sodium (1/4 to 1/2 teaspoon per 32 oz) to ingested fluid
  • Do not restrict salt in the diet
  • Include some glucose in the rehydration drink

EXERCISE PHYS (15 decks)

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