NUTR 202 1nd Edition Exam 3 Study Guide Chapter 10 1 Define the following terms fitness aerobic metabolism anaerobic metabolism aerobic capacity and ergogenic aid o Fitness the ability to perform routine physical activity without undue fatigue o Aerobic metabolism metabolism in the presence of oxygen o Anaerobic metabolism Metabolism in the absence of oxygen o Aerobic capacity the maximum amount of oxygen that can be consumed by the tissues during exercise o Ergogenic acid A substance appliance or procedure that improves athletic performance 2 Explain what is meant by the overload principle o The concept that the body will adapt to the stress placed on it 3 List and describe the components of fitness o Cardiorespiratory endurance o Muscle strength and muscle endurance o Flexibility o Body composition 4 Describe the impact of exercise on body composition and health o Improves flexibility and balance o Increases the sensitivity of tissues to insulin decreases the risk of developing type 2 diabetes o Reduces the risk of cardiovascular disease o Reduces the risk of colon and breast cancer o Increases muscle mass strength and endurance o Helps improve joint function o Improve self esteem and overall well being o Reduce depression o Reduced stress and anxiety 5 Discuss the role of exercise in weight management o 6 Describe the types and amounts time of exercise to improve health o 30 min day most days of the week or 150 minutes week of moderate intensity o Or 75 minutes week of vigorous intensity 7 Calculate your maximum heart rate and aerobic zone o Maximum heart rate 220 age o Aerobic zone Max heart rate x 0 6 to max heart rate x 0 85 8 Compare the fuels used to generate ATP by anaerobic and aerobic metabolism o Anaerobic metabolism can only use glucose for fuel o Aerobic metabolism can use glucose fatty acids and amino acids for fuel 9 Discuss the effect of exercise duration and intensity on the type of fuel used during activity o Rest 5 amino acids 10 glucose 85 fatty acids o Moderate intensity exercise 2 amino acids 49 fatty acids 49 glucose 10 11 12 13 14 15 16 17 18 o High intensity exercise 100 glucose completely anaerobic metabolism Describe the physiological changes that occur in response to exercise o Improves aerobic capacity by improving oxygen delivery to muscles and ability for muscles to use oxygen to generate ATP o Enhanced utilization of fatty acids for energy o Increased glycogen storage Compare the energy and nutrient needs of athletes and non athletes o Carbohydrates maximize glycogen stores and optimize performance o Fat same needs for the general population o Protein endurance athletes 1 2 1 4 g kg day strength training 1 2 1 7 g kg day Explain why athletes are at risk for dehydration and hyponatremia o Because of fluid and sodium lost during sweating Discuss the recommendations for food and drink during extended 1 hour exercise o 14 22 fluid ounces 2 3 cups of water Discuss the recommendations for pre and post exercise meals or snacks o Pre exercise meals approximately 300 calories high in carbohydrates 60 70 of calories moderate in protein 10 20 low in fat and fiber avoid spicy foods and large amounts of simple sugars o During exercise snacks carbohydrates from glucose and fructose sports drinks gels food for each hour of exercise you need 30 60 grams of carbs consumed every 15 20 minutes o Post exercise meals first priority is to replace fluids lost during exercise 1 to 1 5 gram kg of protein beginning half an hour after exercise and then every 2 hours for 6 hours ex Chocolate milk Define female athlete triad and list the components of this condition o Osteoporosis amenorrhea disordered eating o Estrogen is need for calcium homeostasis in the bone extreme energy restriction of an eating disorder with exercise contributes to low levels of estrogen which causes amenorrhea Define anabolic steroids o Synthetic fat soluble hormones that mimic testosterone and are used to increase muscle strength and mass Discuss the effects or health risks associated with using anabolic steroids o Stunting of growth in teens o Behavioral changes o Oily skin acne o Water retention o Heart disease increase LDL decrease HDL o Liver disease Describe the reported effects of the following ergogenic aids creatine erythropoeitin caffeine carnitine o Creatine used to make creatine phosphate in muscles benefits with high intensity exercise lasting 30 seconds or less no benefit with endurance events o Erythropoeitin produced in kidneys and stimulates red blood cell synthesis negative side effects include blood clots heart attacks and stroke o Carnitine transports fatty acids into mitochondria to be converted to energy no benefits on endurance o Caffeine enhances release of fatty acids which can be used for fuel may improve endurance use of fatty acids may spare glycogen benefits may be better for those not accustomed to caffeine Chapter 11 1 Define placenta and describe its function during pregnancy o Placenta an organ produced during pregnancy from maternal and embryonic tissues o Functions secretes hormones that support pregnancy transfer oxygen and nutrients from maternal to fetal blood removes weight 2 Describe low birth weight very low birth weight large for gestational age small for gestational age o Low birth weight a birth weight of less than 5 5 pounds 2 5 kilograms o Very low birth weight a birth weight of less than 3 3 pounds 1 5 kilograms o Large for gestational age Weighing more than 4 kg 8 8 lbs at birth o Small for gestational age can result from mother being malnourished or underweight an infant born at term weighing less than 2 5 kg 5 5 lbs 3 Discuss how the birth weight of the infant may correlate to the health of the infant o Low birth weight increased infant illness or death o High birth weight possible risk for becoming obese later in life 4 Compare the recommended weight gain for a pregnant woman based on the pre pregnancy weight o Underweight women gain around 25 45 lbs o Normal weight women gain around 20 35 lbs o Overweight women gain 15 20 lbs o Obese women gain around 5 10 lbs 5 Describe how inappropriate weight gain is associated with the health of the mother and infant o Underweight at pregnancy or too little weight gain increases risk of low birth weight infant increased infant illness or death o Overweight at onset of pregnancy or too much weight gain increases risk of LGA infant difficult delivery high BP diabetes obesity after pregnancy for mother 6 Discuss