Option D - Nutrition Flashcards
List components of digestive tract
mouth, esophagus, stomach, small intestine, large intestine, pancreas, liver, gall bladder
Two forms of digestion
mechanical (mouth) + chemical (stomach)
describe function of enzymes in the context of macronutrient digestion
catalysts, each macro requires specific enzymes, speed up digestion, lower activation energy of reaction, breakdown macros in order to be absorbed,
Enzymes responsible for carbs
salivary amylase, pancreatic amylase
enzymes responsible for fats
pancreatic lipase (in bile)
enzymes responsible for proteins
protease, pepsin, trypsin
absorption of glucose, amino acids, and fatty acids from intestinal lumen to capillary network
they cross: the brush-border membrane, the cytosol of the absorptive cell, and the basolateral membrane
why is water necessary
regulates body temperature, aids in transportation of nutrients, basic metabolism, allows exchange of nutrients for metabolic end products
where is extracellular fluid found in the body
saliva, blood plasma, fluid in eyes, fluid surrounding spinal chord, synovial joints, gall bladder
water in a trained vs untrained individual
trained - less fat = more water (fat-free tissue holds water), improved temp control, increased metabolism requires increased water intake + storage
untrained - more fat = less water, less need to store water in body
homeostasis
process in which an organism’s body maintains intracellular and extracellular balance + conditions in order to perform all basic metabolic processes - stable
Monitoring of hydration
urine osmolarity - concentration of particles, urine specific gravity - density of urine vs water, urine color - look for red blood cells, proteins, and minerals, bioelectrical impedance analysis (BIA) - body comp + total amount of water in body
what is ADH
antidiuretic hormone - regulates amount of water in body, regulates the amount of water the kidneys absorb from blood when filtering (kidneys reabsorb water from waste products in body
why endurance athletes require more water
excess heat managed through sweat - loss of water, must be replenished, decreased sodium levels
hyponatremia
significantly low sodium levels in body - cause cells to absorb excess water, swell, and rupture
what is aldosterone
a hormone that regulates water and salt in the kidneys - impacts blood pressure and blood volume
basal metabolic rate
BMR - lowest rate of metabolism to sustain life
regulation of electrolyte levels
profuse sweating = loss of sodium/electrolytes, cramping, hyponatremia, water lost through sweat
components of daily energy expenditure
bmr, thermic effect of physical activity, thermal effect of feeding
connection between body comp and athletic performance
more mass = more energy needed in order to move, performance impacted by athlete’s ability to sustain power, more weight increases risk of injury, low body fat % is correlated with improved endurance
glycogen content of skeletal muscle fibers
slow twitch (type i) - low glycogen + less fatigue
fast twitch (type iia) - medium glycogen
fast twitch (type iib) - high glycogen + prone to fatigue
activities requiring high rates of muscle glycogen
low intensity - aerobic metabolism, resynthesis of ATP, slow twitch fibers
high intensity - anaerobic metabolism, glycolysis requires lots of glycogen, fast twitch fibers
Glycemic Index
GI - ranking system of carbs based on their impact on blood sugar levels
When to eat carbs before and after a game
high GI carbs - RIGHT before + after (replenish glycogen stores)
low GI foods - an hour or two before game, slow release of energy
