unit three- metabolic process and nutrition Flashcards
what are nutrients?
chemical substances obtained from food
how much does protein, carbs, fat yeild?
carb yield 4.1 kilocalories per gram
protein yield 4.3 kilocalories per gram
fats yield 9.3 kilocalories per gram
what is the most important source of energy?
carbs
types are carbohydrates
starches
sugar
fibers
simple carbohydrates
simple vs complex carbs
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
glucose
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)
insulin
important unlocking muscle, fat, liver cells so glucose gets inside
regulate levels of glucose into bloodstream
ATP
adenosine triphosphate
ADP → ADP + P + energy
two types of energy systems
Anaerobic (without oxygen)
aerobic (with oxygen)
- complete breakdown of glucose
-mitochondria
three metabolic pathways
ATP-PC (anaerobic a lactic)
glycolysis (anaerobic lactic)
cellular respiration
ATP-PC (anaerobic a lactic)
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
glycolysis
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
cellular respiration
involves oxygen- complete breakdown of glucose
main source of energy during endurance training
yields large amounts of ATP
ATP-PC pathway
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
phosphocreatine (PC)
broken off easily
covert ADP- ATP
PC + ADP → ATP + creatine
used for short energy bursts. weightlifting shotput, sprints etc.
pyruvate and lactic acid
-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
lactic acid buildup
lactic acidosis
burning, cramps , weakness in muscles
removal requires 30-60 min of light aerobic exercise recovery
fat- two types
- 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
protein
-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
alanine- amino acid
- converted in liver to glycogen
transported as glucose through bloodstream to working muscles
macronutrients
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
micronutrients
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
minerals
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
importance of water
helps remove waste and toxins
protects organs
transport oxygen throughout body
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)
what muscle fiber is used for fast twitch weight lifting?
type two B muscle fibers
what is the difference between type IIB and type IIA muscle fibers?
what muscle fibers are responsible for aerobics?
Type I muscle fibers
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
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
what muscle fiber are responsible for swimming and running
(fast- oxidative glycolytic fibers)
type II A
what muscle fiber is responsible for weightlifting and sprints?
Type II B fibers
(fast glycolytic muscle fibers)
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
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
fast twitch muscle fibers
-white pale in colour
-tense and relax quickly
-fast/powerful
-low endurance levels
-lower myoglobin
-shorter burst of energy
colour of oxygenated blood vs deoxygenated
oxygenated blood- bright red in colour
deoxygenated blood- dark red in colour
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-
what is plasma
mostly of water and dissolved
substances, such as nutrients, proteins, ions, and
gases
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
what are arteries and function?
- blood vessels
-carry blood AWAY from heart
what prevents AV valves from being turned inside out?
papillary muscles
chordae tendiae
what are veins function?
blood vessels that carry deoxygenated BACK to the HEART
one way valves
low blood pressure
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
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
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
what are the risks of dehydration?
muscle cramps
heat exhaustion
heat stroke (life threatening, failure of body heat and regulatory system)
what is cholesterol?
-fatty substance carried throughout body in blood
-essential fat made from liver
-too much clogs liver and leads to heart disease
HDL ( for cholesterol )
“high density lipoproteins”
“good” carry “bad” cholesterol away from arteries walls and back to liver to be broken down
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
fiber
-removes waste through the digestive system
prevents constipation/appendicitis/
-hold water/ not absorbed in blood stream
sugar
should not exceed 48g a day
fuel (pre, during, post workout)
pre
complex carbs
1-4 hours pre workout
during
-hydration most important
post
-protein, carbs
-hydrate, refuel
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
muscle contraction
-transmit ion of impulse (action potential)
-release of calcium into sarcoplasm
-attachment and detachment of actin and myosin
training for strength
-increase load bearing, explosiveness
-short powerful training (increase creatine phosphate in muscle fibers)
training for endurance
improve oxygen processing capacity of lungs and blood
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)
what tools assist with the return of blood back to the heart?
- 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 - 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
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
what is the function of electrocardiogram ECG
-tracks electrical activity of heart
- graphical representation of electrical contractions within heart
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
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
stroke volume (SV)
amount of blood that is ejected from the left ventricle in a single beat (ml)
heart rate (HR)
number of times the heart contracts in a minute
average resting heart rate 60-100 bpm
max HR 220-age
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
what is bradycardia
when heart rate decreases
60 bpm or less at rest
what is tachycardia
heart rate of more than 100 bpm at rest
what happens when your heart beats/ cardiac cycle
relaxation( diastole)
ventricle filling of blood
contraction (systole) -heart contracts and ejects blood
what does blood pressure mean?
force exerted by the blood against the walls of the arteries
Systolic blood pressure
MAXIMUM pressure observed in arteries during CONTRACTION phase
diastolic blood pressure
MINIMUM pressure observed RELAXATION phase
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
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
hypertension
regular high blood pressure, high blood pressure
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.
external respiration
external respiration- occur WITHIN lungs, involving the exchange of O2 and CO2
internal respiration
exchange of gases at the tissue level, where O2 is delivered and CO2 is removed
cellular respiration
cells use O2 to generate energy in the mitochondria of cells
pulmonary ventilation (ve)
the exchange of air between the lungs and environment including inhalation and exhalation
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
how is ventilation controlled
breathing results from the contraction and relaxation of the inspiratory muscles and the expiratory muscles
dependent on stimulation of CNS
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.
- 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.
respiratory system function
supplies O2 to the blood, removes CO2 from the blood,
and regulates blood pH (acid-base balance)
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
what are the two respiratory system zones and functions?
- construction zones
transport filtered air to the lungs - respiratory zone
gas exchange occur
when reach respiratory zone air almost completely saturated with moisture
alveolar sacs
grape like structure
300 million alveolar sacs
surrounded by a web of capillaries network of delicate elastic fibers
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
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
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
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
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
how is blood pH regulated?
ventilation
transport CO2 through bicarbonate buffer system
what pH is blood?
6.4 pH
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
what is the best way to improve VO2 max?
HIIT
what is an O2 deflects?
difference between oxygen required to perform a task and oxygen actually consumed
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
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
how to prevent lactic acidosis and what are symptoms?
build pace slowly- increasing lactate threshold
water
eat, sleep, recovery
burning, cramping, nausea, weaknesss
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
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
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
hyperbolic oxygen therapy (HBOT)
medical treatment enhances body natural healing process
inhalation of increased oxygen levels
- active recover
- healing and treatment injuries
- increases mental focus
- treating compartment syndrome
-rare, resulting internal pressure caused by swollen, bleeding tissue - boosting performance
-increase red blood cells production
-oxygen carrying capacities in blood - concussion (TBI treatment
What is myoglobin?
Stores oxygen in cells
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
what is VO2 max?
the max amount of oxygen a individual can consume during very intense exercise
