Section 3 Deffinitions Flashcards
human movement system (HMS)
muscular, skeletal, and nervous systems work together to create movement
kinetic chain
concept that describes the body as a chain of independent links that work together to perform movement
nervous system
network of neurons that transmit and coordinate signals, providing a communication network within the body. provides sensory information to the brain (sight, taste, pain), stimulating movement through muscular contractions and keeping heart and organs functioning
neuron
specialized cell, functional unit of the nervous system
nucleus
organelle which contains the majority of genetic material as chromosomes
organelles
tiny parts within a cell each performing particular functions. mitochondria, ribosomes, lysosomes, nuclei, endoplasmic reticulum
mitochondria
convert nutrients into energy. powerhouse of the cell
effector sites
part of muscle organ that receives signal from the neuron to produce a physiological response
electrolytes
minerals that have an electrical charge, allows neurons to transmit signals within the body. sodium, potassium, magnesium
central nervous system (CNS)
division of nervous system that consists of brain and spinal coordinates all bits of the body
peripheral nervous system (PNS)
nerves that connect the rest of the body to the CNS
afferent pathway
sensory pathway that relays information to the CNS. sensory input,
efferent pathway
sensory pathway that relays information from the CNS to the rest of the body. motor output
interneurons
neurons only located in the spinal cord and brain that transmit impulses between the afferent and efferent neurons
somatic nervous system
nerves that serve the outer areas of the body: skeletal muscles. largely control voluntary movement
autonomic nervous system
division of PNS that supplies neural input to the organs that run the involuntary processes of the body: heartbeat, digestions, hormone production
sympathetic nervous system
division of autonomic, increased neural activity and body in a heightened state
parasympathetic nervous system
division of the autonomic, decreased neural activity and put the body in a more relaxed state
sensory function
sense changes in the internal or external environment
proprioception
the body’s ability to sense its general orientation in space and the relative position of its parts.
integrative functions
ability of nervous system to analyze and interpret sensory information for appropriate decision making, leading to an appropriate response
motor function
neuromuscular response to integrated information
muscle spindles
sensory organs in skeletal muscle, sensitive to muscle fiber length changes and rate of the change
stretch reflex
neurological signal from the muscle spindle causing the muscle to contract to prevent excessive lengthening
golgi tendon organ (GTO)
located in the tendon where muscle attaches, track changes in muscles tension, and rate of change. activation causes muscle to relax (protection from ripping your bicep off your humerus)
joint receptors
in and around the joint capsule, respond to pressure as well as acceleration and deceleration within the joint
neuroplasticity
the concept that the brain will continue to change and grow, reforming neural pathways throughout lifetime
neurocircuitry
interconnection of neurons in the brain and spinal cord
motor skills
specific movements through a coordinated effort between the sensory and motor subsystems
skeletal system
bones of the body
osteoporosis
condition of reduce bone mineral density, increased risk of bone fracture
joints
junctions of bones connected by muscles and connective tissue. movement occurs here as a result of muscle contractions
axial skeleton
comprised of the skull, rib cage, and vertebral column
appendicular skeleton
comprised of the limbs and pelvic girdle
lever
rigid rod where muscles attach
remodelling
reabsorption and formation of bone tissue by specialized cells
osteoclasts
specialized cells that breakdown and remove old bone tissue
osteoblasts
specialized cells that for, and lay down new bone tissue
Wolff’s Law
scientific explanation of how new bone growth occurs along lines of stress placed on a bone
depressions
flattened or indented portions of bone
processes
projections protruding from bone where tendons or ligaments attach
vertebral column
bones that house the spinal cord
cervical spine
neck, 7 vertebrae
thoracic spine
upper middle back, 12 vertebrae
lumbar
low-back, 5 vertebrae
sacrum
fused 5 vertebrae
coccyx
tailbone, fused 3-5 vertebrae
spinal cord
bundle of nerves housed withing the vertebrae
intervertebral discs
fibrous cartilage structures between vertebrae that act as shock absorbers and assist with movement
neutral spine
a position where the vertebrae and associated structures are under the least amount of load and can most optimally support functional movement
fascia
connective tissue that surrounds muscle fibers and bones
epimysium
inner layer of fascia that directly surrounds entire muscle
fascicles
bundles of fibers within a muscle - surrounded by perimysium
perimysium
fascia surrounding the muscle fascicles
endomysium
fascia that surrounds individual muscle fibers within a fascicle
glycogen
glucose deposited and stored in bodily tissues (liver and muscle cells), the storage form of carbohydrate/glucose
myoglobin
protein-based molecule that carries oxygen to muscles
myofibrils
contractile components of a muscle cell, contain myofilaments
myofilaments
actin and myosin, filaments of a myofibril
actin
thin stringlike myofilament that acts with myosin to produce muscular contraction
myosin
thick myofilament that acts with actin to produce muscular contraction
sarcomere
structural unit of myofibril composed of actin and myosin filaments between two Z-lines
Z-line
meeting point of each sarcomere
neural activation
signal from nervous system telling muscle to contract, communication link between nervous and muscular systems
neuromuscular junction
specialized site where nervous system communicates directly with muscle fibers
motor unit
motor neuron and all the muscle fibers that it innervates
action potential
nerve impulse from CNS through PNS and into muscle at neuromuscular junctions
neurotransmitters
chemical messengers that cross synapse (gap between motor neuron and muscle fiber) assisting with nerve transmission
acetylcholine (ACh)
neurotransmitter assisting action potential cross synapse into muscle, which initiates muscle contraction
sliding filament theory
series of steps in muscle contraction involving how myosin and actin filaments slide past one another to produce muscle contraction, shortening entire length of sarcomere
excitation-contraction coupling
physiological process of converting an electrical stimulus to muscle contraction
power stroke
the myosin heads bind to actin and pull them toward the sarcomere center, slides filaments past each other, shortening muscle
adenosine triphosphate (ATP)
high energy molecule that serves as the main form of energy in human body, body’s energy currency
resting length
length of a muscle when it is not actively contracting or being stretched
type I muscle fibers
small in size, generate lower amounts of force and are more resistance to fatigue
type II muscle fibers
larger in size, generate higher amounts of force, faster to fatigue
all-or-nothing principle
motor units cannot vary the amount of force generated, maximal contraction or not at all
capillaries
smallest blood vessels, exchange site for elements between blood and tissues
cardiorespiratory system
consists of he heart, blood. blood vessels, lungs and airways
cardiovascular system
aka circulatory system, transports blood of tissues of the body
thoracic cavity
chamber within the chest containing heart and lungs
mediastinum
space in chest between lungs containing other organs of the chest (heart, esophagus)
cardiac muscle
muscle of the heart, autonomic but similar to skeletal muscles with sarcomeres and myofibrils
skeletal muscle
muscles that connect to bones, create movement of skeletal system
smooth muscle
involuntary, nonstraited, make up organs
atrium (atria)
chambers on top of heart, receive blood returning from the body(right) and the lungs (left)
ventricle
chambers on the bottom of the heart that send the blood from the heart to the lungs (right) and body (left)
intercalated discs
found throughout cardiac muscle, helps hold muscle cells together
resting heart rate (RHR)
number of heart beats per minute when at complete rest. can vary drastically by age, gender, size, fitness level, and health status
sinoatrial (SA) node
located in right atrium, initiates electrical signal from heart beat
atrioventricular (AV) node
located between atria and ventricles, delays the impulse from SA node before sending it to ventricles to contract
stroke volume
amount of blood pumped out with each contraction of heart
end-diastolic volume
volume of blood in ventricle before contraction
end-systolic volume
volume of blood remaining in ventricle after contraction (ejection of blood)
heart rate (HR)
number of times heart beats within a given amount of time, usually measure in BPM
bradycardia
HR<60 BPM
trachycardia
HR >100BPM
cardiac output (Q)
volume of blood pumped by heart/min
heart performance = HR x stroke volume
blood
fluid that circulates in the heart, arteries, capillaries, veins, carrying oxygen, and nutrients to the cells and tissues of the body, and removing waste products to be processed (liver) or excretion (kidneys)
growth factors
substances within blood that attach to cells, aid in growth and development, help with healing after injury
stem cells
cells that can be specialized into specific cells, such as brain, blood, heart, or bone cells
blood vessels
network of hollow tubes that carries blood to and from the heart
arteries
vessels that transport blood back to the heart
arterioles
small arteries that eventually divide into capillaries
venules
small veins that connect at the return side of the capillaries
vasculogenesis
formation of new capillaries
angiogenesis
formation of new capillaries from existing vessels
venous pooling
swelling in extremities due to slow venous return or backflow
blood pressure (BP)
outward pressure exerted by blood on vessel walls. systolic/diastolic
peripheral resistance
amount of resistance in arteries that must be overcome for blood to flow
respiratory system
bodily system comprised of lungs, airways and respiratory muscles (pulmonary system)brings oxygen into lungs from breathed air and expels carbon dioxide from the lungs to the outside air
inspiration
inhale, contraction of inpsiratory muscles to move air into the body
expiration
exhale, actively or passively, relaxing the inspiratory muscles to move air out of the body
valsalva maneuver
process of holding your breath while lifting heavy to increase rigidity of spine and intrabdominal pressure.increase blood pressure. danger with hypertension
diffusion
the process of getting oxygen from the environment to the tissues of the body
tachypnea
fast breathing >24 breaths/min
bradypnea
slow breathing <8 breaths/min
dyspnea
shortness of breath or laboured breathing
diaphragmatic breathing
breathing deeply by allowing the expansion of the abdominal aread
oxygen consumption
process of the body using oxygen
lipolysis
breakdown and utilization of fat for energy
enzyme
substance in the body that cases a specific reaction or change
glands
cells that release substances in the bloodstream (such as hormones) or other surface of the body
hormone
chemical messenger released from a gland that travels to cells to activate a specific function
target (receptor) cell
cell that receives a message from a hormone or enzyme. target cells exert an action after being stimulated or activated
hypothalamus
gland located in the brain that communicates information from the body to the pituitary gland
pineal gland
small gland in the brain that secretes the hormone melatonin
pancreas
organ with numerous functions, including production of insulin, glucagon, and digestive juices
thyroid gland
endocrine gland, located in the anterior of the neck, secretes many hormones including thyroxin and calcitonin
pituitary glad
controls secretion of many hormones including growth hormone. 3 lobes: posterior, intermediate, and anterior
adrenal gland
located just above the kidneys, responsible for glucose metabolism (escort glucose to cells)
reproductive glands
testes, ovaries, serves sex-specific functions
insulin
hormone secreted by the pancreas, glucose metabolism
glucagon
hormone secreted by the pancreas, induce stored glucose release into blood
substrates
intermediate forms of nutrients used in metabolic reactions to create ATP
glycogen
stored form of glucose in body tissues
growth hormone
anabolic hormone produced by pituitary gland that is responsible for growth and development
catecholamines
hormones [epinephrine/adrenaline, norepinephrine] produced by medulla of adrenal glands that are part of the fight-or-flight stress response
catabolic
metabolic process that breaks down molecules into smaller units used for energy. cortisol
gluconeogenesis
formation of glucose from noncarbohydrate sources (proteins, fats)
overtraining
excessive frequency, volume, intensity of training, resulting in reduction of performance, partially caused by lack of rest and recovery
testosterone
produced in testes, and smaller amount produced in ovaries and adrenal glands, secondary male sex characteristics
anabolic
metabolic process that synthesizes smaller molecules into larger units used for building and repairing tissues
insulin-like growth factors (IGF)
anabolic hormone produced by the liver, responsible for growth and development
basal metabolic rate (BMR)
amount of energy required to sustain body at rest. higher BMR means that increased catabolic hormones in blood to produce more energy for existance
calcitonin
thyroid hormone that helps the body use calcium effectively and to aid in maintaining bone mineral density
glucose intolerance
condition that results in elevated blood glucose levels
gall bladder
organ below liver RH side of body, received bile from the liver and secretes it into the duodenum
liver
upper-right of abdominal cavity, many functions including secretion of bile into gall bladder for storage before being released into duodenum
motility
in this context, refers to movements of anatomical structures that allow contents to pass through (chewing, swallowing, peristalsis)
mastication
chewing, mechanical breakdown of food
peristalsis
muscle action of GI that pushes food through body during digestion
digestion
multistep process of food moving through body
absorption
nutrients being absorbed into body during digestion
esophagus
part of digestive tract, oral cavity to stomach
ingestion
act of taking food, liquid or other substance into body, pre-digestion
chyme
result of digestion in the stomach, passes from the stomach into small intestine, semifluid
duodenum
first segment of small intestine (10”)
jejunum
midsection of small intestine
ileum
final section of small intestine, leads to large intestine
regional interdependence model
integrated functioning of multiple body systems or regions. movements must be coordinated to accomplish tasks
biomechanics
science concerned with the internal and external forces acting on the human body and the effects produced by these forces
kinesiology
study of movement as it relates to anatomy and physiology
anatomic position
mountain pose. position of reference for anatomic nomenclature
osteokinematics
visible movement of a limb
arthrokinematics
description of movement at joint surface
3 major types: roll, slide, spin
sagittal plane
bisection into right and left halves, flexion and extension exercises
flexion
bending motion where the relative angle between two relative segments decreases: top of bicep curl
extension
straightening movement where angle between adjacent segments increases - bottom of bicep curl. resting postion
hyperextension
extension of a joint beyond the normal limit, it may result in injury
dorsiflexion
flexion of ankle
plantar flexion
extension occurring at ankle joint, pointed toes.
not a resting state, requires flexion of the plantar muscle
frontal plane
bisection into front and back halves. movement in the plane runs parallel to the bisection. abduction and adduction exercises
abduction
movement in frontal plane away from midline
adduction
movement in frontal plane toward the midline
lateral flexion
bending of the spine from side to side
eversion
movement of ankle where inferior calcaneus moves laterally, bottom of foot faces outward
inversion
movement of ankle where inferior calcaneus moves medially, bottom of foot faces inward
transverse plane
bisection of body into top and bottom halves, rotational exercises
internal rotation
medial rotation
external rotation
lateral rotation
horizontal abduction
movement of the arm or thigh in the transverse plane from an anterior position to a lateral position
horizontal adduction
movement of the arm or thigh in the transverse plane from a lateral to anterior position
radioulnar pronation
medial rotation of forearm from palm-up to palm-down position
radioulnar supination
lateral rotation of forearm from palm-down to palm-up
pronation of foot
multiplanar movement of foot and ankle complex: eversion, dorsiflexion, ankle abduction = force reduction
supination of foot
moltiplanar movement of the foot and ankle complex: inversion, plantar flexion, ankle adduction = force production
gait
biomechanical motion of the lower extremities during walking, running, sprinting
scapular retraction
adduction of scapulae
scapular protraction
abduction of scapulae
scapular depression
inferior motion of scapulae
scapular elevation
superior motion of scapulae
elasticity
ability of soft tissues to return to resting length after being stretched
ligament
fibrous connective tissue that connects bone to bone
flexibility
normal extensibility of soft tissues that allow for full ROM at a joint
hypermobility
state where a lack of neuromuscular support leads to a joint having more ROM than it should, increased risk of injury
hypomobility
limited ROM
eccentric muscle action
muscle action that occurs when muscle develops tension while lengthening. first number in a tempo
motor unit
motor neuron and all the muscle fibres in innervates
concentric muscle action
muscle action that occurs when a muscle is exerting force greater than the resistive force, resulting in the shortening of the muscle. third number in tempo
isometric muscle action
when a muscle is exerting force equal to the force being placed on it leading to no visible change in muscle length
core
structures that make up the LPHC including lumbar spine, pelvic girdle, abdomen, and hip joints
muscle action spectrum
the range of eccentric, isometric and concentric muscle contractions required to perform a movement
isotonic muscle action
a muscle action with a visible change in length
agonists
primary muscles providing force for a movement
synergists
muscles that assist agonists to produce movement
stabilizers
muscles that contract isometrically to stabilize the trunk and joints as the body moves
feed-forward activation
when a muscle is automatically activated in anticipation of a movement
antagonists
muscles on the opposite side of a joint that are in direct opposition to the agonist muscles
force
influence applied by one object to another, resulting in an acceleration or deceleration of the second object
length-tension relationship
resting length of a muscle and tension the muscle can produce at this resting length
open-chain movements
movements where the hands/feet are not fixed in place, but are free to move around and independently of one another. lat pull-down
closed-chain movements
movements where the hands/feet are fixed in place. applying force to an immovable object or surface. chin-up, push-up
resting length
length of a muscle when not actively contracting or being stretched
muscle balance
when all muscles surrounding a joint have optimal length-tension relationships, allowing the joint to rest in a neutral position
altered length-tension relationship
when a muscle’s resting length is too short or long, reducing the amount of force it can produce
reciprocal inhibition
when an agonist receives a signal to contract, its functional antagonist receives an inhibitory signal allowing it to lengthen
altered reciprocal inhibition
occurs when an overactive agonist muscle decreases the neural drive to its functional antagonist
muscle imbalance
when muscles on each side of a joint have altered length-tension relationships
neutral position
the optimal resting position of a joint that allows it to function efficiently through its entire normal range of motion
stretch-shortening cycle
loading a muscle eccentrically to prepare for a rapid concentric contraction, squatting before jumping
series elastic component
springlike contractile component of a muscle and tendon that stores elastic energy
amortization phase
transition from eccentric loading to concentric unloading during the stretch-shortening cycle
stretch reflex
neurological signal from the muscle spindle that causes the muscle to contract to prevent over stretching
integrative performance paradigm
to move with efficiency forces must be dampened (eccentrically), stabilized (isometrically), and then accelerated (concentrically)
tendon
fibrous connective tissue connecting muscle to bone
force-couple relationship
synergistic action of multiple muscles working together to produce movement around a joint
joint support systems
muscular stabilization systems located in joints distal of the spine
rotary motion
movement of the bones around the joints
torque
force that produces rotation: common unit of measurement is the Newton meter (Nm)
motor behaviour
motor response to internal and external environmental stimuli
motor control
the nervous systems integration of previous experience with current internal and external sensory information to produce a motor response
motor learning
integration of motor control processes through practice and experience, leading to a relatively permanent change in the capacity to produce skilled motor behaviour
motor development
change in skilled motor behaviour over time throughout the lifespan
muscle synergies
groups of muscles that are recruited simultaneously by the central nervous system to provide movement
mechanoreceptors
specialized structures that respond to mechanical forces (touch, pressure) within tissues and then transmit signals through sensory nerves
proprioception
the body’s ability to sense general position and orientation in space
sensorimotor integration
cooperation of the nervous and muscular systems in gathering and interpreting information and executing movement
feedback
use of sensory information and sensorimotor integration to help the HMS in motor learning
internal feedback
process whereby sensory information is used by the body to reactively monitor movement and the environment
external feedback
information provided by an external source, fitness professional, video, mirror, HR monitor to supplement the internal environment
neuromuscular efficiency
the ability of the nervous system to recruit the correct muscles to produce force, reduce force, and dynamically stabilize the body in all 3 planes of motion
adenosine triphosphate (ATP)
high energy molecule that serves as the main form of energy in the body, known as energy currency of the body
bioenergetics
study of energy in the human body
metabolism
all of the chemical reactions that occur in the body to maintain itself
exercise metabolism
the examination of the bioenergetics as it relates to the unique physiologic changes and demands placed on the body during exercise
first law of thermodynamics
energy cannot be created or destroyed but merely converted from form to another
macronutrients
food substances required in large amounts to supply energy to the body: protein, fat, carbohydrates
substrates
intermediate forms of nutrients used in metabolic reactions to create ATP
glucose
the simplest form of carbohydrate used by the body for energy
glycogen
glucose that is deposited and stored in bodily tissues such as liver and muscle cells: the storage form of carbohydrate
ventilatory threshold 1 (VT1)
the point where the body is using equal parts fat and carb sources for energy
ventilatory threshold 2 (VT2)
the point where glucose provides nearly all the energy for activity
fats
one of the 3 main classes of foods and a source of energy in the body. fats help the body absorb some vitamins and keep the skin healthy. body energy stores. in food there are 2 types: saturated and unsaturated
triglyceride
the chemical or substrate form in which most fat exists in food as well as in the body
free fatty acids
the biproducts of the breakdown of stored or consumed fats, metabolized exclusively via the aerobic pathway, using oxygen to create ATP
protein
amino acids linked by peptide bonds; the building locks of body tissues
essential amino acid (EAA)
an amino acid that must be obtained through diet because the body cannot synthesize them. 9/20 amino acids are essential
nonessential amino acid
amino acids that can be synthesized by the body and do not, under normal circumstances, need to be obtained through diet. 11/20 amino acids are nonessential
negative energy balance
when calorie intake is lower than the number of calories expended
gluconeogenesis
the formation of glucose from noncarbohydrate sources (proteins, fats)
ketogenesis
the formation of ketone bodies from nonfat sources, such as certain amino acids
ketone bodies
water-soluble molecules produced in the liver as a result of fatty acid oxidation. they can then be oxidized in the mitochondria to produce ATP
ketosis
state of carbohydrate depletion where the liver manufactures ketone bodies to meet energy demands that free fatty acid oxidation cannot support
exogenous ketones
isolated ketone bodies usually consumed in supplement form
insulin resistance
the inability of cells to respond to insulin, type 2 diabetes
ketoacidosis
metabolic acidosis induced by very high levels of ketone bodies such as seen in type 1 diabetes or severe insulin ressitance
mechanical work
physical processes that move the body and keep it alive, such as muscle contraction
adenosine diphosphate
a high-energy compound occurring in all cells from which ATP is formed
phosphorylation
the addition of a phosphate group to a molecule, such as in the transfer of a phosphate group to an ADP to create ATP
ATP-PC system
an energy system that provides energy very rapidly for approximately 10-15 seconds via anaerobic metabolism
anaerobic
processes relating to the absence of oxygen
deamination
the breakdown of amino acids into substrates that can be used for energy metabolism
mitochondria
the organelles of the cell that use nutrient to create energy for the cell, commonly known as the powerhouse of the cell
electron transport chain (ETC)
a series of protein complexes that transfer protons and electrons received from the citric acid cycle through a series of reactions to create ATP
acetyl coenzyme A (acetyl CoA)
produced by a breakdown of carbohydrates through glycolysis and by the fatty acids through beta-oxidation and is the precursor for these substrates to the citric acid cycle
beta-oxidation
the first step in the process to breakdown fats via oxidative phosphoryation
steady state aerobic exercise
aerobic exercise that remains at a relatively constant intensity including a stable heart rate and oxygen consumption
excess post exercise oxygen consumption (EPOC)
the state in which the body’s metabolism is elevated after exercise
total daily energy expenditure (TDEE)
total amount of energy expended in one day
kilocalorie (kcal)
one food calorie. Also the amount of energy needed to raise 1kg of water by 1degree Celcius. sometimes written as Calorie, or C. 1 calorie (c) is the energy required to raise 1g of water 1degree celcius
resting metabolic rate (RMR)
the rate at which the body expends energy when fasted and at complete rest, sleeping or lying quietly
exercise activity thermogenesis (EAT)
calories expended through structured exercise or training
thermic effect of food (TEF)
the energy required to digest, absorb and process nutrients that are consumed
nonexercise activity thermogenesis (NEAT)
energy expenditure through ADL outside of structured exercise: walking, household chores, taking the stairs
physical activity level (PAL)
number of calories a person expends through ADL and EAT
metabolic equivalent (MET)
measurement used to describe the energy cost of physical activity as multiples of RMR. One MET is 3.5mL of O2 consumption/kg/minute
nutrition
a process of obtaining nutrients through food and/or food products to support energy requirements and cellular processes, including growth, repair, and maintenance of tissues, reproduction, digestive processes and respiration
certified dietitian nutritionist (CDN)
state certified dietitian/nutritionist
scope of practice
the actions that a professional is permitted to undertake in keeping with the terms of their license or certification
nutritional claim
claim that food has a specific nutritional property or provides a specific benefit
macronutrients
food substances required in large amounts to supply energy: protein, cars, fats
micronutrients
vitamins, minerals, and phyotnutrients. nonenergy yielding nutrients that have important regulatory functions in metabolic pathways
vitamins
group of organic compounds required in small quantities in the diet to support growth and metabolic processes
minerals
inorganic natural substances, some of which are essential to human nutrition. there are 2 types: major-/ macro-minerals and trace minerals
amino acids
organic building blocks of proteins containing both a carboxyl and an amino group
peptide bond
a chemical bond that connects 2 amino acids
protein turnover
a process in which the body breaks down existing proteins and recycles the component amino acids for incorporation into new proteins or other nitrogen-containing compounds
complete protein
a protein source that provides all essential amino acids
incomplete protein
a protein that lacks one or more of the amino acids required to build cells
omnivorous diet
a diet that consists of both animals and plants
mutual supplementation
combination of two incomplete protein sources that together provide all of the essential amino acids
protein quality
refers to the amino acid profile and the digestibility of a protein source
low biological value (LBV) proteins
foods missing one or more of the essential amino acids
high biological value (HBV) proteins
foods containing all essential amino acids
protein efficiency ratio (PER)
measure of assessing proteins based on amount of weight gained by a test subject divided by the amount of intake of a protein food
biological value (BV)
a reference amount used to describe the extent to which the amino acids in a protein source are absorbed
protein digestibility- corrected amino acid score (PRCAAS)
measure for evaluating a protein source based on the composition of amino acids and its digestibility
net protein utilization (NPU)
the ratio of amino acid mass turned into proteins compared to the total amino acid mass consumed in the diet
enterocyte
intestinal cells that absorb nutrients
gluconeogenesis
formation of glucose from noncarbohydrate sources (fats and proteins)
recommended dietary allowance (RDC)
recommended amount of a nutrient that meets the needs of a most healthy individuals within specific age and gender groups
acceptable macronutrient distribution range (AMDR)
ranges of intake for nutrients that are estimated to meet the needs of 97-98% of the population and that are associated with a reduced risk of chronic disease. AMDRs are established by the National Academy of Medicine
aerobic
processes related to, involving or requiring oxygen
carbohydrates
compounds composed of carbon, hydrogen, and oxygen molecules that include simple sugars, complex carbohydates, glycogen, and fibre
simple sugars
include the monosaccharides and disaccharides, easily absorbed into the bloodstream
monosaccharides
simplest form or carbohydrate, single sugar molecules (glucose)
disaccharides
two monosacharides joined together to form a simple sugar. 3 of nutritional importance: lactose, sucrose, and maltose
polysaccharides
type of carbohydrate composed of long chains of glucose units; starch and glycogen
glycogen
glucose that is deposited and stored in bodily tissues, storage form of carbohydrate in liver and muscle cells
fibre
indigestible carbohydrates present in plant foods such as fruit, vegetables, and legumes
adipose tissue
alternative term for fat, used primarily to store energy
complex carbohydrates
polysaccharides, long chains of simple sugars, such as whole grains, legumes, and vegetables
glycemic index (GI)
number 1-100 assigned to a food source that represents the rise in blood sugar after consuming the food
glycemic load (GL)
similar to GI, but it takes into account the amount of food (carbohydrate) eaten
muscle protein synthesis
process by which new muscle proteins are formed and a muscle grows or repairs at the molecular level
lipids
groups of fats/fatty acids and their derivatives, including triglycerides, phospholipids, and sterols
triglycerides
the chemical or substrate form in which most fat exists in food as well as in the body
phospholipids
type of lipid comprised of glycerol, two fatty acids chains and a phosphate group
sterols
a group of lipids with a ringlike structure. cholesterol is a type of sterol
unsaturated fats
fatty acids with one or more points of unsaturation (double bond) in their chemical structure
saturated fat
a type of triglyceride; chemical structure has no double bonds (points of unsaturation) usually solid at room temperature. such as: butter, lard, whole milk, beef, processed meats, tropical oils
pancreatic enzymes
digestive enzymes produced by the body to help digest fats, starches, and proteins
lingual lipase
an enzyme in saliva that begins the process of lipid digestions in the mouth
lipase
enzyme that digests lipids
chylomicrons
molecules of fat that contain triglycerides, phospholipids, cholesterol, fat-soluble vitamins, and protein. they are formed by intestinal cells after the digestion of lipid-containing foods
lipoprotein
a group of soluble proteins that combine with and transport fat or other lipids into the blood plasma
metabolites
formation of a substance required for metabolism
major minerals
minerals present in the body in larger amaounts
trace minerals
minerals present in the body in small amounts. such as: iron, zinc copper, selenium, iodine, manganese, chromium, fluoride, and molybdenum
heat exhaustion
condition that occurs when the body becomes overheated. can be from dehydration in a hot climate, symptoms include heavy sweating, rapid pulse, low BP, nausea, dizziness, and muscle cramps
heatstroke
condition developing from untreated heat exhaustion. symptoms include headache, fever, confusion & disorientation, and flushed skin. medical emergency that can be fatal if untreated
sports drink
drink with a combination of carbohydrates and/or electrolytes used for rehydration and carbohydrate replenishment during physical activity. may be isotonic, hypotonic, or hypertonic
electrolytes
minerals that have an electrical charge to help transmit nerve impulses throughout the body: sodium, potassium, chloride
hypotonic
solution with a lower solute load/concentration than body fluids
isotonic
solution with similar solute load/concentration as body fluids
hypertonic
solution with a higher solute load/concentration than body fluids
endocrine (hormonal) disorders
when the body produces too little or too much of an endocrine hormone
added sugars
sugars that are not naturally found in food but have been added to a food product
satiating
satisfying, feeling of fullnes
peptide YY
peptide tyrosine and is a peptide that is released in the colon during feeding
ghrelin
hunger hormone that stimulates appetite
hypothyroidism
low activity of the thyroid gland that can disrupt heart rate, body temperature, and metabolism
Cushing’s syndrome
hormone disorder that causes abnormally high levels of cortisol in the body
polycystic ovarian syndrome
hormone disorder that occurs in women of childbearing age that causes irregular periods, excess levels of the male hormone androgen, small cysts on the outer edges of the ovaries, and obesity
adaptive thermogenesis
metabolic adaptations and changes in energy expenditure as a result of changes in energy intake
ingredients list
a list of all included ingredients in a food product, in descending order of amount by weight on a food label
nutrition facts panel
label on food products that provides information on the nutrient content of the food. listing servings per container, serving size, and amount of specific nutrients
serving size
a reference amount based on the quantity of the product consumers are thought to typically consume in one sitting
percent daily value (%DV)
a reference value on the nutrition label that indicates what percentage of the recommended daily value for a nutrient is met by the specified serving size based on a 2000-calorie diet
percentage reference intake (%RI)
%DV in UK and EU, per 100g or 100mL of the food product
dietary supplement
a product (other than tobacco) intended to supplement the diet that bears or contains one or more of the following: vitamin, mineral, herb or other botanical, amino acid, calorie supplement, concentrate, metabolite, constituent, extract or combination of any previously described ingredient
essential nutrient
must be obtained through diet, as the body is incapable of producing the nutrient on its own
toxicity
when too much of a vitamin or mineral accumulates within the bod resulting in illness or other symptoms
Dietary Supplementation Health and Education Act of 1994
the primary legislation of the US government regulating dietary supplements
Code of Federal Regulations
describes the laws and regulations for dietary supplements, including how supplements are labelled, manufactured, and brought to/ removed from market
tolerable upper limit
greatest quantity of a vitamin or mineral that may be consumed in a day without risk of an adverse health effect
adverse effect
any unfavourable medical occurrence associated with the use of a medication, medical intervention, or dietary supplement
stimulant
agent that increases physiologic or metabolic activity. common stimulants include caffeine and nicotine
creatine
molecule made from amino acids, used as dietary supplement to facilitate ATP regeneration for improved training capacity, strength, power, and muscle mass
banned
dietary supplement that may be prohibited from use in a specific sport or league. supplements may not be illegal or prohibited at all times of the year
anabolic steroid
compound made from testosterone and another hormone that acts on hormone receptors to produce increases in muscle size or strength
active ingredient
any component of a dietary supplement included for the purpose of causing a physiologic effect, displayed in the main body of the supplemental facts panel
other ingredient
any component of a dietary supplement included for taste, bulk, or preservative. displayed below main body of supplemental facts panel
supplemental facts panel
portion of a dietary supplement’s label displaying the active ingredients, other ingredients, serving size, number of servings, quantity of ingredients, and %DV
health supplement
a dietary supplement used to improve a component of wellbeing
performance supplement
dietary supplement that may enhance performance or body composition; aka ergogenic aid
biologically active
the form in which a vitamin must be to exert an effect within the body
myologically inactive
any form of vitamin that cannot exert its effect within the body
beta-carotene
the red-orange pigment found in veg and fruit that is converted into vitamin A in the body
lactose intolerance
sensitivity to lactose typically resulting in GI distress
IBS
GI discomfort, sometimes severe, triggered by certain foods but it not an allergy
rickets
bone weakness caused by vitamin D deficiency
osteoporosis
condition of reduced bone mineral density, increased risk of bone fracture
heart arrhythmia
irregular heartbeat
platelet aggregation
accumulation of blood cells prior to a clot
immunodeficiency
wakened immune system
peripheral neuropathy
nerve damage occurring not in brain or spinal cord
skeletal myopathy
muscle degeneration
collagen
protein found in connective tissue, muscles, and skin, that provides strength and structure. most abundant protein in the human body
scurvy
disease resulting from insufficient vitamin C and characterized by spontaneous bleeding (often gums), mood or cognitive decline (dementia)
beriberi
thiamine deficiency that can result in inflammation or degeneration of the heart and nerves, peripheral neuropathy, and impaired motor function
pellagra
niacin or tryptophan deficiency that leads to a skin rash, digestive disorders (diarrhea), mood or cognitive decline (dementia)
anorexia
loss of appetite or the conscious decision to avoid eating, often leading to dangerously low body weight and/or malnourishment
anemia
condition of poor iron status
dermatitis
infammation of the skin, rashes, excessive dryness, and/or blistering
spina bifida
birth defect and type of neural tube defect, when the spine and spinal cord do not form properly
amenorrheic
absence of menstruation
osteopenia
lower than normal bone density, precursor to osteoporosis
lacto-ovo vegetarian
vegetarian
ovo vegetarian
vegan + eggs
hypercalcemia
excess blood calcium levels
heme
type of iron found in animal sources
nonheme
type of iron found in plant sources
hemochromatosis
disease in which the body absorbs too much iron from consumed foods
omega-3
the poly-unsaturated fats EPA, DHA, and ALA
eicosapentaenoic acid (EPA)
type of omega-3 fatty acid found in the flesh or cold-water such: tuna, mackerel, salmon, and herring
docosahexaenoic acid (DHA)
type of omega-3 fatty acid found in seafood such as fish and fish oils
alpha-linolenic acid (ALA)
type of omega-3 fatty acid found in seeds, oils (walnut and flaxseed), many common veg oils
ergogenic aid
dietary supplement that may enhance performance or body composition, aka a performance supplement
branched chain amino acids (BCAAs)
3 of the essential amino acids that are abundant in skeletal uscle tissue and named for their branch-like structures
muscle protein synthesis (MPS)
process by which new muscle proteins are formed and a muscle grows or repairs at the molecular level
phosphagen
high-energy molecule that releases energy when its bonds are broken
creatine monohydrate
most common and likely most effective form of creatine available as a dietary supplement
loading
practice of using large doses of a supplement to saturate muscle tissues of other body stores prior to resorting to a lesser maintenance dose
endogenous
produced or synthesized within an organism
adrenaline
hormone aka epinepherine, excites bodily processes, increasing alertness and cell metabolism
caffeine anhydrous
highly concentrated caffeine powder made from the seed and leaves of coffee plants
dimethylamylamine (DMMA)
stimulant and amphetamine once legal for use as a dietary supplement
ephedra
plant-sourced alkaloid with metabolism-enhancing effects, illegal in US and EU
serious adverse effect
any adverse effect that results in any life-threatening situation, inpatient hospitalization, persistent incapacity or a person’s ability to conduct a normal life, congenital anomaly, reproductive harm, or death
hormone precursor
hormone used to create another hormone or hormone-like agent
gynecomastia
condition in males characterized by breast tissue growth
