Final Exam
Nutrition And Food Science 303 with Berman at California State University - Chico
About this deck
By: danielle ghiglieri
Created: 2011-05-10
Size: 61 flashcards
Views: 65
Created: 2011-05-10
Size: 61 flashcards
Views: 65
About StudyBlue
STUDYBLUE makes things that make you better at school.
Things like online flashcards with photos and audio.
Things like personalized quizzes and friendly reminders about when (and what) to study next.
Think of it as a digital backpack™: access to all of your study materials online and on your phone.
STUDYBLUE exists to make studying efficient and effective for every student, for free. Join us.
“I have used this website for three exams, and I see a huge difference in my test results.”
Naj
Naj
Sign up (free) to study this.
Energy
energy is neither created nor destroyed
transformed from one form to another
Energy= the ability to do work
energy exists in different forms:
Chemical work= stored carbs or fat for later use
electrical work= transmission of neurological impulses
Three energy systems that create ATP
ATP-CP (Phosphagen system)--creatine phoshpate=fuel
Anareobic glycolisys-- CHO ONLY
Krebs Cycle (electron transport)--CHO, Protein and Fat
ATP
Adenosine Tri Phosphate
chemical energy used by bodies to do work
high energy phosphate
"make it as you go" system
made from CHO, protein, fat and creatine phosphate
CP
creatine phosphate
phosphate reservoir
found in muscle tissue
also used to make ATP
What is creatine?
1. Amine (nitrogen containing compound)
2. Sources: diet (beef or fish), supplementation, or produced by the body
3. stored in muscle as creatine (1/3) and creatine phosphate (2/3)
4.Excretion is ~2g/day, equal to the amount synthesized and/or obtained from food
5. Vegetarians may have less in muscle than meat and fish eaters
ATP-CP system summary
1 chemical step
catalyzed by creatine Kinase (CK)
very fast reaction
1 ATP per CrP molecule
5-10 second duration
anaerobic
fatigue associated with CrP depleation
Predominant energy system in very high intensity exercise "power" events
Glycolysis
ATP production from glucose (CHO only!)
anaerobic-no oxygen required in chemical/ cellular reaction-don't have to wati for oxygen delivery to create energy, it is immediate
glucose--pyruvate (2-3 ATP are produced through glycolysis)
Niacin(Vitamin B) (co-enzyme)= hydrogen shuttles (can accept and deliver hydrogen ions)
What happens during glycolysis
glucose, a 6 carbon sugar is split in half
end products are: ATP, pyruvate, lactic acid, and Hydrogen (NADH)
Role of Lactic acid
Produced during glycolysis--hugh intensity exercise produces more
"muscle burn" when lifting weights-lactic acid is being produced faster than it can be cleared in the muscle= raises pH and causes the muscle to stop contracting
BUT doesn't cause muscle soreness the next day
lactic acid is necessary to keep glycolysis going
Lactic acid clearance
85% used to make ATP by neighboring muscle cells in aerobic system (krebs)
enters blood, used by other organs to make ATP
enters blood to make glucose in the liver (Cori cycle)
Lactate threshold
point of sudden increase in blood lactate concentration
lactate production outpaces clearance
Anaerobic Glycolysis Summary
18 chemical reactions
12 chemical compounds, 11 enzymes
fast, not as fast at ATP-CP system
2ATP's via glucose, 3 ATP's via muscle glycogen
anaerobic
1-2 minute duration
fatigue associated with accumulation of lactic acid--pH (metabolic acidosis)
energy system that is predominant in high intensity speed exercise
Krebs cycle aka oxidative phosphorlyation
1. requires oxygen "aerobic metabolism"
2. can use CHO, fat and protein
3. occurs in mitochondria
4. Three phases
a. preparation of substrates for aerobic metabolism (glycolysis)
b. removal of electons
c. shuttle of electrons to produce ATP
pyruvic acid and niacin comes from glycolysis and both accept hydrogens in krebs
Different substances and ATP production in Krebs
triglyceride-- (fatty acids, fat) can create 100's of ATP
glucose/ glycogen (CHO) 36-38 ATP
Protein (Amino acids) 15 ATP maximum
Krebs/electron transport summary
124 chemical steps/ reactions
30 compounds, 27 enzymes
utilizes all 3 macronutrients
potentially limitless duration
aerobic--needs oxygen
fatigue associated with fuel depletion (muscle glycogen)
predominant energy system in endurance exercise--long distance running
Endurance activites
effect of intensity and duration of fuel mix
duration 2 minutes to hours
> 90 minutes=prolonged endurance
intensity
mild=60HR--Fat-60% CHO 40% 300 calories/hour, 180 fat calories
moderate=70HR--Fat 50% CHO 50%, 500 calories/hour, 250 fat calories
intense=85 HR--Fat 40%, CHO 60%, 800 calories/hour, 320 fat calories
Calorie
a unit of heat
the amount of heat needed to increase 1 milliliter of water by 1 degree centigrade
or measure amount of oxygen used in burning it off
Measurement of energy expenditure
direct calorimerty-- heat production, calories=heat energy--bomb calorimeter measures temperature change when food is burned
indirect calorimetry-- oxygen consumption (VO2)= volume of oxygen
1 liter of oxygen= 5 calories burned
Estimating daily energy intake
self reported food intake ( like weight watchers or calorie counter)
accurate recording is needed
portion sizes must be estimated correctly
food intake is typically underestimated by 10-20%
Not all calories are created equal
fat is more "fattening"
over twice as much energy per gram
higher percentage stored as body fat
25% of protein and CHO wasted in conversion
3% of fat "wasted"
Basal metabolic rate
minimal amount of energy needed to sustain life, at rest, 24 hours
measured under defined laboratory conditions
used for research
Resting metabolic rate
estimate of BMR
measured under less strict conditions
rmr is typically 10% greater than BMR
used for practical purposes
calculating RMR: simplified
men: 1xKGx24
women: .9xKGx24
example: male 165lbs
165/ 2.2= 75 KG
1x75x24= 1,800 calories per day
Non controllable factors affectiong RMR
gender
genetics (10% decrease in RMR per decade starting in 30's, so minus 10% every 10 years)
age
body surface area
thyroxine (thyroid hormone)
Environmental factors affecting RMR
lean mass
growth
pregnancy and lactation
illness
fever
heat/cold enrionment
altitude
drugs (nictoine, caffeine, stimulants)
dieting (crash dieting, and changing caloric intake often)
Thermic effect of exercise (TEE)
calories burned through any physical movement
includes both structured and unstructured activies
calorie burning can be increased or reduced
Thermic effect of food (TEF)
energy used for digestion, absorption and transport of nutrients
10% of caloric intake
example-- 2,000 cals/day= 200 cals for TEF
Obesity
the point at which excess body fat begins to affect your health in a negative way
Prevalence of obesity in the US
adults--66% overweight/ obeses
34% obese (20 years old and over)
32% overweight
children and adolescents--25-30% overweight/ obese
6-11 years old 16% obese
12-19 years old 17% obese
Body types
ectomorph--"slightly built", difficulty gaining lean mass
mesomorph--"athletic" build. muscular, little fat, easily gains lean mass
endomorph--"stocky" wide hips, easily gains fat
Standards for assessing risk of obesity related illness--BMI
lbs/ inches squared x 703
healthy= 19-25
underweight= <19
overweight= >30
*athletes can be considered "obese" through BMI because of high body mass-- not always accurate for everyone
Standards for assessing risk of obesity related illness- body weight ranges
weight watchers (height and weight charts)
body composition more accurate compared to weight (a sumo wrestler and body builder could weight the same but look completely different, body fat)
extra weight is only dangerous if it is fat
Standards for assessing risk of obesity related illness- body composition
lean vs. fat-- estimating how much of your total weight is fat weight
essential fat values= minimums body fat percentages we need to be healty--women= 10-12% body fat, men= 3-5%
anything above this is storage fat (visceral fat means stored in abdominal cavity, subcutaneous fat means stored under the skin and at the surface)
Healthy values (essential fat plus storage)
men > 20% is "too fat" the higher the more likely to be obese
women > 30% is "too fat"
morbid obesity >40% likely to result in obesity related illness
error of measurement in body fat
body fat is not measured directly
all methods have an inherent error
technicians and subjects can add more error
margin of error + or - 3-5%
Hydrostatic weighing
method of assessing body composition
considered *gold standard*
estimates body density through equations and water displacement
potential sources of error- residual lung volume ( not getting all the air of the lungs before submerging), intestinal gas, bone density (osteoporosis) and may cause anxiety for the subject
requires expensive equipment
time consuming
Bod Pod
method of assessing body composition
air displacement
easy to operate and portable
good for special populations ( elderly and children)
expensive
accuracy-poor
skin fold caliper
method of assessing body composition
"pinch measurement"
based on assumption that skin fold thickness if proportional to body fat mass
accuracy depends on skill of technician, type of caliper used and equation used
Target body weight formula
current Fat free (Lean mass)/ 1-- desired % of body fat
example: 158 lbs, 35% fat, desired % 27%
fat weight= 158x .35=55.3 lbs
FF mass= 158-55.3= 102.7
102.7/1-.27= 102.7/.73= 141 rounded up
Need to lose 17 lbs of fat to reach goal
Standards for assessing risk of obesity related illness- waist circumference
men- >40 inches- increased risk of obesity related illness
women >35 inches
Apples vs pears
apples= upper body, android
pears= lower body, gynoid
risks of being an "apple"= increased risk of heart disease, stroke, high blood pressure, insulin resistance/ diabetes, high cholesterol
Who tends to be apples?= men, post menopausal women, people who drink alot (alcohol promotes fat distribution in abdomen), stress eaters, smokers--ethnic groups= african americans, some asians, hispanics, and native americana
Metalbolic syndrome
"silent killer" a cluttering of symptoms
hypertension, diabtets, high cholesterol insulin resistence
50 million americans have it
what contributes to obestity
inactivty
over consumption of calories
genetics
pregnancy
dieting
stress
Functions of water
esential nutrient
nutrient transport
solvent for waste and nutrients
part of you bodies "chemistry" needed for chemical reactions with in the body
lubrication (eyes and other orifices)
shock absorption (like in the spine)
thermoregulation (body heat)
Water DOES NOT supply energy- no calories- no energy
Fluid compartments
intacellular fluid- inside the cells, about 60% of all body fluid is here
extracellular- outside the cells- intersitital= surrouding the cells and vascular =inside the vessels and central nervous system ( brain fluid)
osmotic pressure and fluid distribution
osmosis= movement of water from one compartment to another
water can move freely and does to maintain equal osmotic pressure
osmotic pressure= equal ratios of water and solute in all compartments
average male = 60% water by weight
average female= 50%
how body composition affects this= muscle has high water content
Kidneys and hydration
are the major regulator of body's water content and ion concentration
maintain proper hydration by filtering excessions from the blood
water conservation
occurs when a person is hot and perspires heavily
hormones secreted by kidneys
anti-diueretic hormone )ADH)
aldosterone
Regulation of body fluids
intake= thirst
thirst is stimulated by increased homonocentration =blood concentration and decrease in blood pressure
output= urination regulated by some factors and result in secretion of ADH and aldoserone
AVerage daily fluid loses
2-3 liters per day (8-12) cups
mostly through urine, then sweat, then feces
insensible losses=losses that you aren't aware of- wehn you breathe and moisture of the skin (insensible perspiration)
Factors increasing fluid needs
very old and very young
disease and illness
exercise
heated or airconditioned enironments
alitiude
hot weather
pregnancy, lactation
alcohol and caffeine
Body fluids and minerals
electrolytes/ ion (charged atom-positive or negative in water)
major ions affecting fluid balance= sodium, potassium and cholride
Functions of ions
fluid balance/ osmotic pressure
ion pumps "pump" other minerals across cell memebrane
acid base balance
regulate heart beat
muscle contraction
nerve impulse conduction
Thermoregulation
heat regulation
shell temperatute- temperature of the surface of the body- fluctuates a lot and that's ok
core temperature- body temperature on inside average is 98.6 degrees
HOw do we regulate core temperature?
vasodilation- vessels on skin surface dialate to increase blood flow= skin and face turn red- pulls heat away from core to surface (doesn't work well when environment is hotter than core)
sweating- evaporation- cools your blood, blood flows back to core ( doesn't work in high humidity)
Dehydration
when the body's fluid losses are greater than its input
weight loss is a sign = for every pound lost after a work out (immediate loss) drink 2 cups of fluids
effects of dehydration on exercise performance
increase heart rate
increase in core temperature
how to prevent heat illness
stay ahead of thirst
monitor urinary output
weigh yourself before and after workouts
don't wipe sweat off wtih towel
where light reflective and loose clothing
leave wet clothing on
acclimate to the heat
Acclimation
how your body changes to the hot chico environment
takes 7-10 days
can be lost just as fast
decrease intensity and duration of exercise and gradually increase over 7-10 days
what changes occur with acclimation
sweating begins earlier and at lower core temp
less sodium lost in sweat= increases efficiency of evaportion
sweating double initially, then returns to normal
glycogen decreases
plasma volume increases
Hyponatremia
water intoxication--over hydration
drinking too much h2o and not replenishing sodium lost during porlonged exposure to hot environment
dilutes sodium, disrupts fluid and electrolyte imbalance
confusion, delirium, unconciousness and death
About this deck
By: danielle ghiglieri
Created: 2011-05-10
Size: 61 flashcards
Views: 65
Created: 2011-05-10
Size: 61 flashcards
Views: 65
About StudyBlue
STUDYBLUE makes things that make you better at school.
Things like online flashcards with photos and audio.
Things like personalized quizzes and friendly reminders about when (and what) to study next.
Think of it as a digital backpack™: access to all of your study materials online and on your phone.
STUDYBLUE exists to make studying efficient and effective for every student, for free. Join us.
“I have used this website for three exams, and I see a huge difference in my test results.”
Naj
Naj