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EXCI 202 > Lesson #8 > Flashcards

Lesson #8 Flashcards

1
Q

Energy is derived from what types of nutrients?

A
  • water
  • vitamins
  • mineral ions
  • carbohydrates
  • lipids
  • proteins
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2
Q

What are the two categories of nutrients and what nutrients are in each?

A

1- Micronutrients - have no caloric values

  • water
  • vitamins
  • minerals

2- Macronutrients -provide measureable amount of nurtients

  • proteins
  • carbohydrates
  • Fats
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3
Q

What is water needed for?

A

1- carry oxygen and nutrients to cells
2- help dissolve minerals and water-soluble vitamins (ie: vit B, C)
3- lubricate joints
4- help regulate body temperature

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4
Q

what can happens with reduced water balance? What is the recommended qty?

A
  • 8 8 ounce glasses

- dehydration can reduce energy levels

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5
Q

What are the benefits of water?

A

energy expenditure:
- if drink as recommended, mild increase metabolic rate, increase in energy expenditure

calorie consumption

  • drink 30 min before eating
  • fewer calories consummed
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6
Q

What are the vital vitamins functions?

A 
1- cellular protection
2- connective tissue health
3- helping heal wounds
4- contributing to nervous system health
5- improving skin and eye function
6- facilitating the use of energy derived from macronutrients
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7
Q

What are the fat soluble vitamins and what are their roles?

A

A - known as retinol, produces pgiment in the retina, important for teeth, skeletal

D - important to keep levels of Ca, K+ in body, important in bone formation, is produced with sunlight

K- role in blood clot, and binding of calcium in bones

E- important for vision, reproduction, blood health, brain skin

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8
Q

What are fat-soluble vitamins found in?

A 
animal fats
vegetables
dairy foods
liver
oily fish
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9
Q

Name water soluble vitamins

A
  • Vit C - involved in repair of tissue
  • Vit B - role in good health and well being, direct impact on energy levels, brain functions
  • Folic acid - important in making RBCs and synthesis of DNA and repair of DNA
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10
Q

Where are water soluble vitamins found?

A 
fruits and vegies
grains
milk
dairy foods
Can be stored in the body
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11
Q

What are essential minerals?

A
  • Calcium, iron, potassium
    +
    Beta-carotene (skin, immune, vision)
    Magnesium (muscle, healthy immune)
    Phosphorous (formation of bone and teeth)
    Sodium (balance of water) - insufficient is hyponatremia.
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12
Q

What is the vital role of iron?

A

found in meant, beans, vegies

  • assist in production of RBD
  • vital role in O2 transportation
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13
Q

What is the vital role of potassium?

A
  • found in fruits, vegies, meat
  • contributes to the regulation of the body’s fluid
  • contributes to heart health
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14
Q

how many calories per gram in fats, proteins, carbohydrates?

A

proteins - 4 calories

  • carbs - 4 calories
  • fats - 9 calories
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15
Q

How are macronutrients used? 3 ways

A

1- basic functions of the body during rest
2- thermogenesis or assimilation of food
3- physical activity and exercise

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16
Q

What types of fats should be incorporated in diet and why?

A
  • unsaturated fats -> found in fish, avocadoes, nuts
  • > can help lower blood cholesterol
  • > provide body with essential fatty acids
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17
Q

What type of fat should be avoided, where is it found and why?

A

saturated and trans fat
- processed meats, cakes, cookies

-> raise cholesterol and increase cardiovascular disease risk

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18
Q

What are the most abundant types of carbs?

A
  • sugars
  • fibers
  • starches
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19
Q

What are healthy carbs?

A
  • unprocessed whole grains
  • vegies
  • fruits
  • beans
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20
Q

Role of unsoluble fiber and soluble fiber?

A

soluble: dissolves in water, helps lower blood cholesterol and blood glucose level
insoluble: helps movement of stools - regulates

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21
Q

What are carbs main function?

A
  • provide body with glucose which is converted to energy and supports bodily function and P.A
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22
Q

How are proteins made?

A
  • made up of amino acids that are not stored in body
  • made from scratch or by modifying others
  • 9 of them are essential
23
Q

What is the recommended protein intake?

A

0.8g of protein / body weight

7 g per 20 pounds of body eight

24
Q

What are effects of protein deficiency?

A
  • growth failure
  • loss of muscle mass
  • decreased immunity
  • weakening of heart and respiratory system
  • death
25
Q

What is metabolism?

A

refers to all chemical reactions that occur in the body

  • chemical rxn within the cells
  • provides energy needed to maintain homeostasis and perform all essential functions
  • includes:
  • > digestion of food
  • > eliminating waste
  • > breathing
  • > circulating blood
  • > contracting muscles
  • > controlling body temp etc
26
Q

What is energetics?

A

study of energy and its change from one form to another

27
Q

What is total metabolism comprised of? Describe them

A
  • resting metabolism -> energy required to perform basic body functions. 60-65% of total expenditure
  • thermogenesis -> energy needed to break down/store and absorb nutrients. 10-15% of total expenditure
  • activity -> all non essential work carried out during day. 25-30% od wxpenditure
28
Q

What are the two division of metabolism?

A

CATABOLISM:

  • breaking down of large molecules into smaller ones to release energy. Energy is then used for anabolism.
  • > through hydrolysis
  • > cellular respiration of of nutrients
ANABOLISM
- constructive portion of metabolism
- use chemical energy (ATP) to make large molecules from small molecules
Why?
-> to perform structural maintenance and repair
-> to support growth
-> to produce secretions
-> to build nutrient reserves

ie: glucose -> glycogen
AA -> protein
glycerol + FA -> triglycerides

29
Q

In what order will cells break down large molecules when in need of energy?

A
  • carbohydrates
  • fats
  • proteins
30
Q

What is Basal metabolic rate BMR?

A
  • measure of calories expended per unit of time
  • reflects the minimum resting energy expenditure of an awake, alert person
  • usually about 70 calories/ hour, 1680/day
31
Q

What factors can influence metabolic rate

A
  • age
  • body fat %
  • body surface area
  • body temp
  • diet
  • exercise
  • external temp
  • muscle mass and body fat %
  • genetics
  • glands (thyroxin)
  • weight
32
Q

What factors increase metabolic rate?

A
  • lower body fat %
  • greater body surface area
  • for each 0.5 degrea increase in body temp
  • exercise
  • cold or heat can increase BMR
  • in men: increased body mass and lower body fat %
  • genetics could play a role
  • the more thyroxins a person’s gland produces
  • the more a person weighs
33
Q

What can reduce a person’s metabolic rate?

A
  • restrictive diet and starvation

- genetics

34
Q

what is the metabolic equation?

A

consumed = expended -> stable weight

consumed < expended -> weight loss

consumed > expended -> weight gain

35
Q

What is needed to measure total caloric expenditure?

A
  • knowing BMR
  • calculate calories expended from acitivty (in METs)
  • known calories expended through thermogenesis
36
Q

What are risks of calorie counting?

A
  • calculation errors

- doesn’t take into account individual circumstances

37
Q

Why is aerobic ATP production important?

A
  • needed to perform cellular work
  • duration and intensity determines which type of energy is used
  • greatest ATP production is with oxygen
38
Q

Describe two ways anaerobic ATP production can occur?

A

Phosphagen production -> Creatine phosphate (CP)

  • > very rapid rate of ATP production
  • > limited energy available but instant
  • > 1-30 seconds
  • > ie: sprint, weight lifting

Lactate production -> anaerobic glycolysis

  • does not require oxygen
  • intermediate between CP and aerobic
  • can produce ATP rapidly
  • 30 sec to 2 minutes
39
Q

How can structured activity improve aerobic and anaerobic pathways separately?

A
  • high intensity can improve anaerobic function

- endurance style exercise increase aerobic capacity measured as vo2 max

40
Q

What is SAID (physiological adaptation) a function of?

A
  • effectiveness of the program applied

- the genetic makeup of the individual

41
Q

What is the optimal core temperature and shell temperature?

A

core: 37.6
shell: 37

42
Q

What % of heat is loss or used from breakdown of nutrients

A

40% is reused

60% is lost

43
Q

What are the different processes of heat exchange?

A
  • radiation
  • conduction (direct transfer)
  • convection (heat loss from body to air)
  • evaporation
44
Q

What controls and maintains body temp?

A

The hypothalamus through activities of sympathetic and parasympathetic -> autonomic nervous system

+ behavioural actions

45
Q

What happens if temp rises above normal set point?

A
  • peripheral blood vessels dilate sending warm blood to surface to lose through radiation, convection
  • sweat glands are stimulated to increase perspiration rates through evaporation
  • depth of respiration increases, enhancing heat loss through evaporation from the lungs
  • humidity in air can decrease our ability of evaporation
46
Q

What happens if body temps falls below set point?

A
  • vessels get constricted, decreasing blood flow to skin, reducing loss of heat through radiation, conduction, convection
  • blood returning from limbs is shunted to deeper veins beneath insulating layers
  • increase muscle tone can result in shivering
  • increase breakdown of carbohydrates and stored glycogen
47
Q

What are metabolic disorders?

A

when abnormal chemical rxns disrupt the body’s metabolism. may cause an imbalance in absorption of nutrients.
Can have 3 causes:
1- some affect breakdown of AA, carbs, lipids
2-mitochondrial disease
3- abnormal functioning organs

48
Q

What is metabolic syndrome?

A

a health disorder that if left untreated greatly increase th risk of many chronic illnesses in particular

  • heart disease
  • stroke
  • type 2 diabetes
49
Q

When is MeS diagnosed?

A

when patient has three of the following:

  • high blood pressure (>130/85)
  • high blood glucose levels >5.6)
  • high triglyceryles
  • low HDL cholesterol
  • large waist circumference
50
Q

what is the prevalence of MeS?

A

40% of people over 65 have it

51
Q

What is diabetes, what are the three types?

A

disease in which the body either can’t produce insulin or can’t properly use the insulin it produces.
Is the most common metabolic disorders

Type 1: not able to produce their own insulin, cannot regulate blood sugar because their body is attacking their pancreas. is an autoimmune disease. 10% develops in childhood. need to inject insulin

Type 2: receptors aren’t sensitive to insulin or insufficient amount produced

gestational diabetes

52
Q

Name symptoms of type 2 diabetes?

A
  • frequent urination
  • increased thirst
  • always hungry
  • fatigue
  • blurry vision
  • slow healing of cuts and wounds
  • tingling, numbness or hand pain
  • patches of dark skin
  • increased itching
  • yeast infection
53
Q

name risk factors of diabetes?

A

unmodifiable:

  • age
  • heredity
  • race

modifiable

  • overweight/obesity
  • sedentary lifestyle
  • unhealthy diet

EXCI 202 (7 decks)

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