Week 6 Flashcards
What are the three macronutrients?
Carbs (monosaccharides, polysaccharides)
Fat (saturated or unsaturated)
Protein (amino acids)
Monosaccharides
Glucose
Polysaccharides
Complex carb/starch/higher fiber
What are the three micronutrients?
Water
Minerals
Vitamin
What are non nutrient substances?
Fiber
Phytochemicals
Antioxidants
Additives
Carbohydrates
Most common source of energy because most traditionally and easily broken down into glucose
What is glycolysis?
Glucose
To
Pyruvate
To
ATP
What can glucose be stored as if it is not used?
Stored as glycogen in the liver or muscle tissue for later use
How can carbs be ranked?
Glycemic index (low to high)
What are foods that are low on the glycemic index?
Digested and absorbed slowly reducing the rise in blood glucose
What are the two types of ways carbohydrates are made?
Refined or processed
What % of carbs are the Americans total caloric intake?
50.5%
What amount of total caloric intake is labeled lower quality?
41.8%
What will most cells in the human body do with glucose?
Utilize glucose as fuel at some point
What is homeostasis regulated by?
Hormones produced by the pancreas
Insulin
Remove glucose from the blood stream and put into cells lowering blood sugar
Glucagon
Signals the liver to breakdown glycogen to release glucose into the blood stream (raising blood sugar)
Type 1 diabetes
Pancreas fails to produce insulin (sometimes an immune response)
Type 2 diabetes
Cells are less responsive to insulin, not allowing the hormone to do its job
What is considered pre diabetes?
100-125 mg/dl
Hypoglycemia
Level falling below normal (70-100 mg/dl)
What could cause hypoglycemia?
Due to poor diabetes mellitus management, too much insulin, inadequate intake, strenuous activity
Symptoms of hypoglycemia
Weakness
Lightheadedness
Tachycardia
Sweating
Anxiety
Tremors
What does protein form the molecular structure of?
Enzymes
Hormones
Antibodies
Transporters
Muscle tissue
What’s the protein for general population?
0.8-1 g/kg BW
What’s the general protein for older adults?
1.2 g/kg BW
How should protein be consumed throughout the day?
20-40g per meal
What are the types of fats (triglycerides)?
Saturated (solid at room temp)
Monounsaturated (olive oil, avocado)
Polyunsaturated
Omega 3
Omega 6
When is triglycerides the primary energy provider?
At rest and with light to moderate intensity exercise
What are triglycerides broken down into?
Fatty acid and glycerol
How do fats produce energy?
Fatty acids go through beta oxidation which produces acetyl coA
Acetyl coA enters Krebs cycle and produces energy
What are excess acetyl coA in the absence of glucose converted into?
Ketone bodies for fuel
When is lipogenesis present?
With excessive carb intake
Sterols
Bile structure
Sex hormone production
Vitamin D synthesis
What role does water play?
Maintaining bodily functions
Thermoregulation
Digestion/metabolism
Nutrient transport
Molecular structure
Blood volume
What is a viscous fiber?
Gel forming and is known to reduce LDL cholesterol and improve glycemic control (decreasing diffusion rate)
What is a fermentable fiber?
Prebiotic, feeds and promotes healthy gut bacteria
What is the recommended fiber intake a day?
19-28 grams
What do additives provide?
Reduction of food borne illness and increases nutrient quality
Enriched additive
Adding a nutrient back into a food because it was lost during processing
Fortified additive
Adding a new nutrient into a food to enhance its quality and nutritious value
Preservatives
Preventing spoilage, increasing shelf life
Food security
Availability of food and ones access to it
Food insecurity
The state of being without reliable access to a sufficient quality of affordable nutritious food
Food desert
Urban area in which it is difficult to buy affordable or good quality fresh food
Food swamp
Areas with a high density of establishments selling high calorie fast food and junk food
Anorexia nervosa
Weight loss due to restriction of calories, excessive exercise, and vomiting post eating
Bulimia nervosa
Cycle of binging followed by self induced vomiting
Binge eating disorder
Recurrent episodes of eating large quantities of food very quickly and experiencing shame after
Orthorexia
Obsession with healthy eating so bad that they damage their own well being
What should we be eating?
More plants
5 servings of fruits and veggies
Whole grains
Fiber intake > 20 grams
Plant sourced and lean meat protein
Mono and poly saturated fats
Omega 3
Water
Why is nutritional research organically flawed?
Difficult to perform
Relies heavily on self reporting
Hard to tease out other variables
Watch for contributions
Always evolving
What are the buzz words?
Gluten free
GMO free
Organic
Multigrain
No added sugar
Plant based
What are the steps to determine a nutritional intervention?
Perform nutritional needs
Review patients medical history
Consider professional practice acts
Professional self reflection
Nutritional screening
Purpose is to identify a patient/clients need
Review patients medical history
Past conditions (never give nutritional education to treat a medical diagnosis)
Consider professional practice acts
Check states statutes
Anaerobic metabolism
Oxygen is not needed
Aerobic metabolism
Oxygen is needed
What is the only thing that can be metabolized for energy with oxygen?
Carbs
What are the three basic energy systems?
Phosphagen (anaerobic)
Glycolysis (anaerobic)
Oxidative (aerobic)
What does phosphagen system provide?
ATP for short term, high intensity activity
What is the phosphagen system?
Creatine kinase catalyzes the synthesis of ATP from creatine phosphate and ADP as CP supplies a phosphate group that combines with ADP to replenish ATP
What fibers have a higher concentration of creatine phosphate?
Type 2 fibers
Glycolysis
Breakdown of carbs to resynthesize ATP
How many ATP molecules are produced from blood glucose in glycolysis?
2
How many ATP molecules are produced from muscle glycogen in glycolysis?
3
What is the end result of glycolysis?
Pyruvate
What does it mean if Pyruvate is converted into lactate?
Anaerobic (fast glycolysis)
What does it mean if pyruvate is shuttled into the mitochondria and into the Krebs cycle?
Aerobic (slow glycolysis)
Fast glycolysis
Pyruvate converted into lactate and lactate is transported to the liver and converted into glucose (Cori cycle)
Where is lactate often used as an energy substrate?
Type 1 fibers and cardiac muscle fibers
Slow glycolysis
Pyruvate is transported to the mitochondria and into the Krebs cycle (ATP resynthesis is slower because of number of reactions in krebs but activity duration is longer if intensity is low)
What is the primary source of ATP at rest and during low intensity activity?
Oxidative system
Where does energy come from at rest?
70% from fat and 30% from carbs
Fat oxidation
Triglycerides are broken down by hormone sensitive lipase to release free fatty acids from the blood to muscle fibers
Free fatty acids enter the mitochondria and are broken down into acetyl coA which enters the Krebs cycle
Breakdown of a triglyceride can yield over 300 ATP molecules
Protein oxidation
Amino acids are broken down and converted into glucose or pyruvate to produce ATP
How many ATP molecules do NADH produce?
3
How many ATP molecules do FADH2 produce?
2
Phosphagen intensity and duration
Intensity- extremely high
Duration- 0-6 sec
Phosphagen and fast glycolysis intensity and duration
Intensity- very high
Duration- 6-30 sec
Fast glycolysis intensity and duration
Intensity- high
Duration- 30 sec to 2 min
Fast glycolysis and oxidative system intensity and duration
Intensity- moderate
Duration- 2-3 min
Oxidative system intensity and duration
Intensity- low
Duration- > 3 min
Recovery
Returning to strength, mobility, function, and independence
What is a primary component of recovery?
Sleep and stress management
Circadian rhythm
Body’s natural internal clock (cycling between sleep/wake cycles)
What is circadian rhythm controlled by?
Internal regulation (hormones) and external cues (daylight, temp, work/school schedules)
What is the sleep recommendation for the average adult?
7-9 hours
What is the sleep recommendation for teens?
8-10 hours
What is the sleep recommendation for children 6-12 years old?
9-12 hours
What is the sleep recommendation for children 3-5 years old?
10-13 hours
What is the sleep recommendation for children 1-2 years old?
11-14 hours
What is the sleep recommendation for infants?
12-16 hours
What can inadequate sleep lead to?
Reduced immune function
Reduced tissue healing
Increased CVD risk
Increased anxiety or depression
Disruption in pain modulation
Disruption on cognitive function
Disruption in metabolism
What is sleep health screening?
Looking at quality and quantity
Looking at potential system disruptions
Standardized tools or simple questions
Sleep health intervention
Assess overall sleep health and screen for sleep disorders
Refer if sleep disorder is present
Provide sleep hygiene education
Provide an appropriate exercise program
Consider positioning while sleep
Address bed mobility issues
Eustress
Good stress (exercise)
Neustress
Neutral stress
Distress
Negative stress
Can the body differentiate between different types of stress?
No, it will initiate fight or flight regardless
Allostatic load
A series of situations leading up to too much stress
What is higher allostatic load associated with?
Poor health outcomes
Depression
Mental health disorder characterized by persistent depressed mood or loss of interest in activities
Mental illness
Condition that affects a persons thinking, feeling, behavior, or mood
How many US adults experience mental illness each year?
1 in 5
How many US adults experience serious mental illness each year?
1 in 20
How many youth aged 6-17 experience a mental health disorder each year?
1 in 6
What percent of all lifetime mental illness begins by age 14?
50%
What percent of all lifetime mental illness begins by age 24?
75%
