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unit three- metabolic process and nutrition Flashcards

1
Q

what are nutrients?

A

chemical substances obtained from food

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2
Q

how much does protein, carbs, fat yeild?

A

carb yield 4.1 kilocalories per gram
protein yield 4.3 kilocalories per gram
fats yield 9.3 kilocalories per gram

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3
Q

what is the most important source of energy?

A

carbs

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4
Q

types are carbohydrates

A

starches
sugar
fibers

simple carbohydrates

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5
Q

simple vs complex carbs

A

simple carbohydrates
- fast digested/absorbed more rapidly ‘
- large swings in mood levels
(sugar, processed food, fruit juices etc.)

complex carbohydrates
- digested more slowly
-have also vitamin, minerals, protein, starches

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6
Q

glucose

A

aka. blood sugar
breakdown- glucose is released
absorbed- in intestines
in bloodstream- insulin helps regulate glucose levels in blood

glucose and amino acids used by cells for energy
glucose- main source of energy, helps chemical messengers in brain

after your body has used the energy it needs- leftover glucose is stored as glycogen in liver/skeletal muscles (body stores food for later use)

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7
Q

insulin

A

important unlocking muscle, fat, liver cells so glucose gets inside

regulate levels of glucose into bloodstream

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8
Q

ATP
adenosine triphosphate

A

ADP → ADP + P + energy

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9
Q

two types of energy systems

A

Anaerobic (without oxygen)

aerobic (with oxygen)

  • complete breakdown of glucose
    -mitochondria
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10
Q

three metabolic pathways

A

ATP-PC (anaerobic a lactic)
glycolysis (anaerobic lactic)
cellular respiration

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11
Q

ATP-PC (anaerobic a lactic)

A

anaerobic a lactic
- powerful, quick, ,muscle contraction (sprint, high jump, shot put)

does not involve oxygen “anaerobic”
“alatic” lactic acid is not a by product

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12
Q

glycolysis

A

anaerobic lactic
(no oxygen, lactic acid by product )

longer burst of energy (15sec-3 min)

sprints

partial breakdown of glucose, lactic acid is a by product

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13
Q

cellular respiration

A

involves oxygen- complete breakdown of glucose

main source of energy during endurance training

yields large amounts of ATP

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14
Q

ATP-PC pathway

A

relies on compound phosphocreatine (compound normally stored in muscles and readily accessible)

sustain the levels of ATP required during inital phase of short intense activity

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15
Q

phosphocreatine (PC)

A

broken off easily
covert ADP- ATP
PC + ADP → ATP + creatine

used for short energy bursts. weightlifting shotput, sprints etc.

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16
Q

pyruvate and lactic acid

A

-product of glycolysis is pyruvate

  • not enough oxygen
    -pyruvic acid is converted to lactic acid

buildup of lactic acid restricts breakdown of glucose, and decreases ability of muscle contraction

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17
Q

lactic acid buildup

A

lactic acidosis

burning, cramps , weakness in muscles
removal requires 30-60 min of light aerobic exercise recovery

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18
Q

fat- two types

A
  • large quantities of stored energy, contain twice as much energy (unit mass basis)

unsaturated fat- monounsaturated, polysaturated (enter in Krebs cycle)

saturated fats/ trans fats
(hydrogenation- turns oils into solids)
- fat found in muscle cells and adipose tissue (fat tissue)
- converted for use as energy “fatty acids”
- fatty acids stored as triglycerides

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19
Q

protein

A

-build and repair body tissue
-no protein reserves in body
-all proteins are part of exsiting body tissue
-20 amino acids, 9 essential to get from diet

-slower to break down/ digest
-long amino acid chain must first be broken into separate amino acids

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20
Q

alanine- amino acid

A
  • converted in liver to glycogen
    transported as glucose through bloodstream to working muscles
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21
Q

macronutrients

A

maco- direct source of energy (carb/protein/fat)

micro- vitamins/minerals (no energy provided, help body metabolic processes

essential for growth and health
body cannot make, obtained through food

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22
Q

micronutrients

A

micro- vitamins/minerals (no energy provided, help body metabolic processes

essential for growth and health
body cannot make, obtained through food

fat soluble- absorbed along with fats, stored in body

water soluble

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23
Q

minerals

A

produce bone/protein/blood
specific role to keep body functioning
ex. mineral to regulate body temp

iron- red blood cells, transport oxygen
calcium- builds strong bones, teeth

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24
Q

importance of water

A

helps remove waste and toxins
protects organs
transport oxygen throughout body

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25
what muscle fiber can you change with training
type II B with training can turn into type II A (type II A cannot change into type I fiber)
26
what muscle fiber is used for fast twitch weight lifting?
type two B muscle fibers
27
what is the difference between type IIB and type IIA muscle fibers?
28
what muscle fibers are responsible for aerobics?
Type I muscle fibers
29
what are type I muscle fibers responsible for?
(slow- oxidative fibers) generate energy slowly, more fatigue resistant -high amounts of mitochondria use oxygen to produce energy - dark red in colour -walk/ jog/ aerobics
30
what are type II A muscle fibers responsible for?
- high speed energy release, glycolytic capacity - some fatigue resistance- not as much as type I fibers -mile swim, run, biking
31
what muscle fiber are responsible for swimming and running (fast- oxidative glycolytic fibers)
type II A
32
what muscle fiber is responsible for weightlifting and sprints?
Type II B fibers (fast glycolytic muscle fibers)
33
what are type II B fibers responsible for?
-quick contraction without requiring oxygen -white due to low oxygen capacity -fibers burn out quickly -weightlifting, sprints
34
slow twitch muscle fibers
slow twitch - red/ dark in colour -generate and relax tension relatively slowly -maintain lower level of tension for long durations fast -high myoglobin ideal endurance activities
35
fast twitch muscle fibers
-white pale in colour -tense and relax quickly -fast/powerful -low endurance levels -lower myoglobin -shorter burst of energy
36
colour of oxygenated blood vs deoxygenated
oxygenated blood- bright red in colour deoxygenated blood- dark red in colour
37
what is blood made out of? what is the role of blood?
blood- transports oxygen, carbon dixoxygen and nutrients contains - plasma and red/white blood cells plasma- mostly of water and dissolved substances, such as nutrients, proteins, ions, and gases red/white blood cells-
38
what is plasma
mostly of water and dissolved substances, such as nutrients, proteins, ions, and gases
39
red blood cells/white blood cells and platelets function?
red blood cell -transport oxygen and carbon dioxide in blood -hemoglobin (transport oxygen to tissues and removes carbon dioxide from lungs) white blood cell -protect body from disease (immune response) platelets -important for blood clotting
40
what are arteries and function?
- blood vessels -carry blood AWAY from heart
41
what prevents AV valves from being turned inside out?
papillary muscles chordae tendiae
42
what are veins function?
blood vessels that carry deoxygenated BACK to the HEART one way valves low blood pressure
43
what are capillaries?
-smallest blood vessels -enable the exchange of gases, and nutrients (carbon dioxide, oxygen, water and waste) -exchange of gases depends on diffusion
44
arterioles
-branch out from arteries and lead into capillaries -surrounded by rings of SMOOTH MUSCLE , that CONTSTRICT OR DILATE to increase or decrease blood flow -rings of muscle controlled by nervous system -
45
venules
- small, thin wall extensions of the capillaries that lead to veins -surrounded by smooth muscle that constricts or dilate to increase or decrease blood flow
46
what are the risks of dehydration?
muscle cramps heat exhaustion heat stroke (life threatening, failure of body heat and regulatory system)
47
what is cholesterol?
-fatty substance carried throughout body in blood -essential fat made from liver -too much clogs liver and leads to heart disease
48
HDL ( for cholesterol )
"high density lipoproteins" "good" carry "bad" cholesterol away from arteries walls and back to liver to be broken down
49
LDL (cholesterol)
"low density lipoproteins" -keep cholesterol circulating in blood -clogs arteries saturated and trans fats, raise LDL levels and increase risk of heart disease
50
fiber
-removes waste through the digestive system prevents constipation/appendicitis/ -hold water/ not absorbed in blood stream
51
sugar
should not exceed 48g a day
52
fuel (pre, during, post workout)
pre complex carbs 1-4 hours pre workout during -hydration most important post -protein, carbs -hydrate, refuel
53
game changers documentary summary
-all essential amino acids found in plant based alternatives (doesnt matter source) -70% increase inflammation -meats thicken blood, reducing blood flow
54
muscle contraction
-transmit ion of impulse (action potential) -release of calcium into sarcoplasm -attachment and detachment of actin and myosin
55
training for strength
-increase load bearing, explosiveness -short powerful training (increase creatine phosphate in muscle fibers)
56
training for endurance
improve oxygen processing capacity of lungs and blood
57
the heartbeat which valves work in pairs
tricuspid and bicuspid/mitral valve work alternate with pulmonary and aortic valves (tri/bi open-p/a close)
58
what tools assist with the return of blood back to the heart?
1. skeletal muscle pump -aids the return of blood to heart through veins -each contraction of muscle compresses the veins, the increase of pressure moves the blood 2. thoracic pump -relate to breathing -difference in pressure between veins and body cavities push the blood from the veins in the abdominal cavity into the veins in the thoracic cavity 3.nervous system vasoconstriction- cardiac output needs to be increased, nervous system sends signal to vein for slight constriction
59
hearts electrical conduction system
cardiac muscles are excitable special tissues in heart - SA node "pacemaker" 70-80 beats per minute AV node- allows contraction of heart (downward pushing blood to ventricles) (ventricles contract bottom up) contraction of heart leads to pumping of blood when SA node is damaged AV takes control and becomes pacemaker stimulation from the nervous system can increase overall heart rate
60
what is the function of electrocardiogram ECG
-tracks electrical activity of heart - graphical representation of electrical contractions within heart
61
how does the body have to adapt in response to exercise?
-cardio output (Q) -stroke volume/heart rate (SV) (HR) -blood pressure -distribution of blood -oxygen consumption
62
cardiac output (Q)
total volume of blood that is pumped out of the heart L/min Q= SV x HR (cardiac output = stroke volume x heart rate) at rest typically 5-6 L/min heavy exercise more than 30 L/min
63
stroke volume (SV)
amount of blood that is ejected from the left ventricle in a single beat (ml)
64
heart rate (HR)
number of times the heart contracts in a minute average resting heart rate 60-100 bpm max HR 220-age
65
how does aerobic exercise lead to improvements on cardiovascular system
- increases mass and dimensions of the heart -increase in ventricular volume and walls, increase SV (stroke volume) during exercise skeletal muscles that are working, increased need for O2 -redistribution of blood flow
66
what is bradycardia
when heart rate decreases 60 bpm or less at rest
67
what is tachycardia
heart rate of more than 100 bpm at rest
68
what happens when your heart beats/ cardiac cycle
relaxation( diastole) ventricle filling of blood contraction (systole) -heart contracts and ejects blood
69
what does blood pressure mean?
force exerted by the blood against the walls of the arteries
70
Systolic blood pressure
MAXIMUM pressure observed in arteries during CONTRACTION phase
71
diastolic blood pressure
MINIMUM pressure observed RELAXATION phase
72
why do heart attacks happen?
blood flow to heart muscle is blocked due to plack build up/blood clot narrowing blockage of blood vessels restrict the flow of blood to the heart
73
what is atherosclerosis AND RISKS
coronary artery disease -gradual narrowing of coronary arteries caused by hard deposits of cholesterol risks; poor diet (high saturated, trans fat) smoking elevated blood lipids physical inactivity Combined factors lead to heart attcak plant based diet can help reverse effect
74
hypertension
regular high blood pressure, high blood pressure
75
angioplasty procedure
-involve inserting a short wire mesh tube, called a stent, into the artery during the procedure -left in place permanently to allow blood to flow more freely.
76
external respiration
external respiration- occur WITHIN lungs, involving the exchange of O2 and CO2
77
internal respiration
exchange of gases at the tissue level, where O2 is delivered and CO2 is removed
78
cellular respiration
cells use O2 to generate energy in the mitochondria of cells
79
pulmonary ventilation (ve)
the exchange of air between the lungs and environment including inhalation and exhalation
80
inspiration vs expiration
inspiration- active process (forced breathing) air flows into the lungs due to increased lung volume following contraction of the diaphragm and intercostal muscles expiration passive process (not require much energy) air is expelled from the lungs due to relaxation of the diaphragm and intercostal muscles
81
how is ventilation controlled
breathing results from the contraction and relaxation of the inspiratory muscles and the expiratory muscles dependent on stimulation of CNS
82
a-VO2 difference
One way to determine how much oxygen has been delivered to skeletal muscle - measure the amount of oxygen in the arterial blood before it arrives at the muscle - then measure the venous blood that drains from the same muscle afterwards (this is called the a-vO2 diff). -difference between the amount of O2 in the artery and vein reflects the amount of O2 that was delivered to the muscle.
83
- External respiration * Internal respiration * Cellular respiration
External respiration occurs within the lungs and involves the exchange of O2 and CO2. * Internal respiration refers to the exchange of gases at the tissue level. * Cellular respiration is the process in which the cells use O2 to generate energy.
84
respiratory system function
supplies O2 to the blood, removes CO2 from the blood, and regulates blood pH (acid-base balance)
85
VO2 max
* the rate in which you use oxygen during a maximal aerobic effort (ie. your aerobic capacity or cardiovascular fitness). * VO2max would theoretically occur at maximum stroke volume (SV), heart rate (HR), and a-vO2 diff
86
what are the two respiratory system zones and functions?
1. construction zones transport filtered air to the lungs 2. respiratory zone gas exchange occur when reach respiratory zone air almost completely saturated with moisture
87
alveolar sacs
grape like structure 300 million alveolar sacs surrounded by a web of capillaries network of delicate elastic fibers
88
how does gas exchange work?
air is made up of number of different gases including nitrogen, 02,c02 partial pressure of each gas can change depending on air pressure (barometric pressure) by diffusion
89
how does diffusion work?
blood becomes oxygenated and CO2 is removed tissue - O2 delivered for metabolism and CO2 is removed movement of gas, solid, liquid high concentration to low concentration * can only occur if a difference in concentration exists
90
what factors effect diffusion?
size of concentration gradient surface area -lungs provide a large surface area -minimal distance for diffusion of gases to occur, minimizes rate of gas exchange
91
how is O2 and CO2 transported
O2 is absorbed in lungs by hemoglobin -carried to peripheral tissues CO2 in blood is moved into alveoli than exhaled from body
92
Hemoglobin
- protein in your red blood cells - carries oxygen to your body's organs and tissues -transports carbon dioxide from your organs and tissues back to your lungs
93
how is blood pH regulated?
ventilation transport CO2 through bicarbonate buffer system
94
what pH is blood?
6.4 pH
95
limiting factors of VO2 maax?
respiratory -inadequate ventilation/ oxygen diffusion limitations ** cardiovascular - inadequate blood flow/ cardiac output/ inadequate oxygen carrying capacity metabolic -lack of mitochondria
96
what is the best way to improve VO2 max?
HIIT
97
what is an O2 deflects?
difference between oxygen required to perform a task and oxygen actually consumed
98
what is a ventilatory threshold? **?
increase in ventilation because increase of lactic acid in blood (drop in pH) ventilation occur more rapidly than threshold (VO2 max) occurs exercise intensity corresponds to 65-85 of VO2 max
99
lactate threshold
during initial exercise, blood lactate remains low lactic acid buildup in bloodstream faster than you can burn it off lactic acid produced during glycolysis when not enough oxygen is available during exercise
100
how to prevent lactic acidosis and what are symptoms?
build pace slowly- increasing lactate threshold water eat, sleep, recovery burning, cramping, nausea, weaknesss
101
asthma
-spasm of smooth muscle that lines your respiratory system -over secretion of mucous, swelling in cells lining respiratory tract -controlled by medications factors- exercise, weather, allergic reactions, stress, weather
102
COPD chronic obstructive pulmonary disease
dramatic reduction of air flow through respiratory system cannot perform everyday activities without experiencing dysuria (shortness of breath) treatments- medications, supplemental oxygen therapy, respiratory training
103
type of altitude training
hypoxic training- reduced oxygen levels of air hypoxia (oxygen reduced environments) done to enhance efficiency of bodies respiratory cardiovascular and oxygen utilization
104
hyperbolic oxygen therapy (HBOT)
medical treatment enhances body natural healing process inhalation of increased oxygen levels 1. active recover 2. healing and treatment injuries 3. increases mental focus 4. treating compartment syndrome -rare, resulting internal pressure caused by swollen, bleeding tissue 5. boosting performance -increase red blood cells production -oxygen carrying capacities in blood 6. concussion (TBI treatment
105
What is myoglobin?
Stores oxygen in cells
106
what is ventilation ?
combination of inspiration and expiration inspiration active process expanding of diaphragm allowing air inside the lungs expiration passive process(doesn't require as much energy) air leaves the lungs as we exhale
107
what is VO2 max?
the max amount of oxygen a individual can consume during very intense exercise

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