Lesson #8 Flashcards
Energy is derived from what types of nutrients?
- water
- vitamins
- mineral ions
- carbohydrates
- lipids
- proteins
What are the two categories of nutrients and what nutrients are in each?
1- Micronutrients - have no caloric values
- water
- vitamins
- minerals
2- Macronutrients -provide measureable amount of nurtients
- proteins
- carbohydrates
- Fats
What is water needed for?
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
what can happens with reduced water balance? What is the recommended qty?
- 8 8 ounce glasses
- dehydration can reduce energy levels
What are the benefits of water?
energy expenditure:
- if drink as recommended, mild increase metabolic rate, increase in energy expenditure
calorie consumption
- drink 30 min before eating
- fewer calories consummed
What are the vital vitamins functions?
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
What are the fat soluble vitamins and what are their roles?
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
What are fat-soluble vitamins found in?
animal fats vegetables dairy foods liver oily fish
Name water soluble vitamins
- 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
Where are water soluble vitamins found?
fruits and vegies grains milk dairy foods Can be stored in the body
What are essential minerals?
- 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.
What is the vital role of iron?
found in meant, beans, vegies
- assist in production of RBD
- vital role in O2 transportation
What is the vital role of potassium?
- found in fruits, vegies, meat
- contributes to the regulation of the body’s fluid
- contributes to heart health
how many calories per gram in fats, proteins, carbohydrates?
proteins - 4 calories
- carbs - 4 calories
- fats - 9 calories
How are macronutrients used? 3 ways
1- basic functions of the body during rest
2- thermogenesis or assimilation of food
3- physical activity and exercise
What types of fats should be incorporated in diet and why?
- unsaturated fats -> found in fish, avocadoes, nuts
- > can help lower blood cholesterol
- > provide body with essential fatty acids
What type of fat should be avoided, where is it found and why?
saturated and trans fat
- processed meats, cakes, cookies
-> raise cholesterol and increase cardiovascular disease risk
What are the most abundant types of carbs?
- sugars
- fibers
- starches
What are healthy carbs?
- unprocessed whole grains
- vegies
- fruits
- beans
Role of unsoluble fiber and soluble fiber?
soluble: dissolves in water, helps lower blood cholesterol and blood glucose level
insoluble: helps movement of stools - regulates
What are carbs main function?
- provide body with glucose which is converted to energy and supports bodily function and P.A
How are proteins made?
- made up of amino acids that are not stored in body
- made from scratch or by modifying others
- 9 of them are essential
What is the recommended protein intake?
0.8g of protein / body weight
7 g per 20 pounds of body eight
What are effects of protein deficiency?
- growth failure
- loss of muscle mass
- decreased immunity
- weakening of heart and respiratory system
- death
What is metabolism?
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
What is energetics?
study of energy and its change from one form to another
What is total metabolism comprised of? Describe them
- 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
What are the two division of metabolism?
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
In what order will cells break down large molecules when in need of energy?
- carbohydrates
- fats
- proteins
What is Basal metabolic rate BMR?
- 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
What factors can influence metabolic rate
- age
- body fat %
- body surface area
- body temp
- diet
- exercise
- external temp
- muscle mass and body fat %
- genetics
- glands (thyroxin)
- weight
What factors increase metabolic rate?
- 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
What can reduce a person’s metabolic rate?
- restrictive diet and starvation
- genetics
what is the metabolic equation?
consumed = expended -> stable weight
consumed < expended -> weight loss
consumed > expended -> weight gain
What is needed to measure total caloric expenditure?
- knowing BMR
- calculate calories expended from acitivty (in METs)
- known calories expended through thermogenesis
What are risks of calorie counting?
- calculation errors
- doesn’t take into account individual circumstances
Why is aerobic ATP production important?
- needed to perform cellular work
- duration and intensity determines which type of energy is used
- greatest ATP production is with oxygen
Describe two ways anaerobic ATP production can occur?
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
How can structured activity improve aerobic and anaerobic pathways separately?
- high intensity can improve anaerobic function
- endurance style exercise increase aerobic capacity measured as vo2 max
What is SAID (physiological adaptation) a function of?
- effectiveness of the program applied
- the genetic makeup of the individual
What is the optimal core temperature and shell temperature?
core: 37.6
shell: 37
What % of heat is loss or used from breakdown of nutrients
40% is reused
60% is lost
What are the different processes of heat exchange?
- radiation
- conduction (direct transfer)
- convection (heat loss from body to air)
- evaporation
What controls and maintains body temp?
The hypothalamus through activities of sympathetic and parasympathetic -> autonomic nervous system
+ behavioural actions
What happens if temp rises above normal set point?
- 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
What happens if body temps falls below set point?
- 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
What are metabolic disorders?
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
What is metabolic syndrome?
a health disorder that if left untreated greatly increase th risk of many chronic illnesses in particular
- heart disease
- stroke
- type 2 diabetes
When is MeS diagnosed?
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
what is the prevalence of MeS?
40% of people over 65 have it
What is diabetes, what are the three types?
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
Name symptoms of type 2 diabetes?
- 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
name risk factors of diabetes?
unmodifiable:
- age
- heredity
- race
modifiable
- overweight/obesity
- sedentary lifestyle
- unhealthy diet
