Midterm Review Flashcards
carbohydrates
Provide energy
Energy production
Glucose and fructose used
Excess glucose is turned to fat and glycogen
Cells in brain blood and kidneys require a constant supply of glucose
Glycogen
Body’s storage from glucose
Complex carbohydrate
Dietary fibre
Found in whole foods
Recommended 25 g for woman and 38 g for men
Functional fibre
Non-digestible carbs extracted from foods or produced through refining processes
Dietary fibre
Non digestible carbs found naturally in plant foods
Total fibre
Functional + dietary
Benifits of fibre
Constipation
Reduces blood sugar
Lowers cholesterol
May help prevent cancer
Fats
Lipids
Contributes to sensation of feeling full
Saturated fats
Solid at room temp
Animal products, coconut oils
Unsaturated fats
Liquids at room temp
Plants oils, nuts/ seeds, olive oil
Protein
Essential structure component
Involved in virtually every biological cell process
Energy in foods
Fat: 9kcal-g
Protein: 4 kcal-g
Alcohol: 7kcal-g
Carbs: 4 kcal-g
Three main energy needs
Basal metabolism
Physical activity
Dietary thermogenesis
Basal metabolism
Energy required to maintain normal and life sustaining body functions
-body temp
-tissue renewal
60-70%
Physical activity
Energy needed for muscular work
10-35%
The rich effect of food (thermogenesis)
Energy expanded during digestion, absorption, transport and storage of nutrients from food
5-10%
Vitamin C
Common cold and antioxidants
Vitamin D
Osteoporosis and chronic inflammation
Strong bones
The sun
D3- the sun
D2- plants supplementes
Calcium
Osteoporosis
Woman are worse than men, but men still affected
Peak bone density is around 30-40 yo
Calcium food sources
Dairy, fish, greens, almonds, SUN
Other things that influence osteoporosis risk factors:
Physical inactivity
Genetics
Females/ menopause
Unhealthy practices (smoking, alcohol, bad diet)
Iron deficiency
Symptoms: weakness, fatigue, short attention span, poor appetite, irritability
Common in young children and woman, or ppl who have lost blood
If untreated could develop anemia
Vitamin C can improve iron absorption
Iron food sources
Liver, beef, fish (animal sources)
Plants and egg sources
Sodium
Sodium and potassium pump and water balence within the body
Too much is bad
Can increase bp
Potassium
Good health Benifits
Increased fruit and veggie intake
Fat recommendations
Don’t fear fat from whole foods
Choose quality fat vs low fat
Focus on omega 3 essential fatty acids from fish sources
Don’t burn fry or char fat when cooking
Classify movement
Type of activity
Exercise intensity
Exercise duration
Type of activity
Aerobic-oxygen long distance
Anaroebic- short distance
Exercise duration
Sprint vs long distance
Exercise intensity
Maximal
Submaximal: absolute workload, relative work load
Supramaximal
ATP
Molecule that allows for quick and easy energy
A form of chemical energy
Energy is released when bonds are broken
Ways training affects carbohydrate metabolism
Increases efficiency of systems that use carbs for fuels
Increases # of mitochondria
-more mitochondria=more potentionl for aerobic metabolism
Exercise
Bodily exertion or muscular activity that requires a lot of energy above resting level, results in voluntary movement
Exercise response
Physiological responses that occur during or after the workout
Can include HR and breathing, sweating, lactate are produced
Training
Consistent or chronic progression of exercise to improve physical function and can better your health or sport performance
Respiratory rate
12-16 breaths per minute
Inspiration: active (uses muscles)
Expiration: passive (muscles relax)
Effect of training on ventilation
Training has no significant effect on lung structure and function at rest.
Even during maximum exercise lungs are not filled to capacity
Elastic resistance
Increases in the lungs during exercise as breathing increases
Cardiovascular system
heart functions as the pump to move blood throughout the body
Acts as transportation to move gases, nutrients and other substances
Anatomy of heart
Atria receives heart
Ventricles eject blood
Left ventricle is thicker to eject blood
Valves prevent backflow
Cardiac output CO/Q
Amount of blood pumped per unit of time
CO/Q = SV x HR divided by 1000
At rest = 5 L/min
Males = 5.6 L
Females= 4.9 L
Stroke volume
LVedv - LVesv
PROM
Passive ROM
When the physiotherapist helps and patient can’t move on their own
AAROM
Active assisted ROM
Joint receives partial assistance
AROM
Active ROM
When apposition muscles contract and relax
Patiently does movement on their own
ROM Effects
Increases movement
Decreases pain
Maintains joints and soft tissue
Prevents contracture development
Enhances synovial fluid
Types of stretching
Static: prolonged duration
Dynamic: controlled movement
Pre contraction stretching: PNSF: both contraction and stretching of a muscle
muscle and connective tissue
Thin filaments : actin
Thick filaments: myosin
