NUTR 202 1nd EditionExam #3 Study Guide Chapter 101. 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 fatigueo Aerobic metabolism: metabolism in the presence of oxygen o Anaerobic metabolism: Metabolism in the absence of oxygeno Aerobic capacity: the maximum amount of oxygen that can be consumed by the tissues during exerciseo Ergogenic acid: A substance, appliance, or procedure that improves athletic performance2. Explain what is meant by the overload principle.o The concept that the body will adapt to the stress placed on it3. List and describe the components of fitness.o Cardiorespiratory endurance o Muscle strength and muscle enduranceo Flexibilityo Body composition 4. Describe the impact of exercise on body composition and health.o Improves flexibility and balanceo Increases the sensitivity of tissues to insulin decreases the risk of developing type 2 diabeteso Reduces the risk of cardiovascular disease o Reduces the risk of colon and breast cancero Increases muscle mass, strength and enduranceo Helps improve joint functiono Improve self-esteem and overall well-beingo Reduce depressiono Reduced stress and anxiety 5. Discuss the role of exercise in weight management.o6. 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-ageo Aerobic zone: Max heart rate x 0.6 to max heart rate x 0.858. Compare the fuels used to generate ATP by anaerobic and aerobic metabolism.o Anaerobic metabolism-can only use glucose for fuelo Aerobic metabolism-can use glucose, fatty acids and amino acids for fuel9. 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 acidso Moderate-intensity exercise: 2% amino acids, 49% fatty acids, 49% glucoseo High-intensity exercise: 100% glucose (completely anaerobic metabolism)10. Describe the physiological changes that occur in response to exercise.o Improves aerobic capacity by improving oxygen delivery to muscles and ability for muscles touse oxygen to generate ATPo Enhanced utilization of fatty acids for energyo Increased glycogen storage11. Compare the energy and nutrient needs of athletes and non-athletes.o Carbohydrates: maximize glycogen stores and optimize performanceo Fat: same needs for the general populationo Protein: endurance athletes 1.2-1.4 g/kg/day, strength training 1.2-1.7 g/kg/day12. Explain why athletes are at risk for dehydration and hyponatremia.o Because of fluid and sodium lost during sweating13. Discuss the recommendations for food and drink during extended (>1 hour) exercise.o 14-22 fluid ounces (2-3 cups) of water14. 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 sugarso 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 minuteso 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)15. 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 amenorrhea16. Define anabolic steroidso Synthetic fat-soluble hormones that mimic testosterone and are used to increase muscle strength and mass17. 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 18. Describe the reported effects of the following ergogenic aids: creatine, erythropoeitin, caffeine, carnitineo Creatine: used to make creatine phosphate in muscles, benefits with high intensity exercise lasting 30 seconds or less, no benefit with endurance eventso Erythropoeitin: produced in kidneys and stimulates red blood cell synthesis, negative side effects include blood clots, heart attacks, and strokeo Carnitine: transports fatty acids into mitochondria to be converted to energy, no benefits on enduranceo 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 111. Define placenta and describe its function during pregnancy.o Placenta: an organ produced during pregnancy from maternal and embryonic tissueso Functions: secretes hormones that support pregnancy, transfer oxygen and nutrients from maternal to fetal blood, removes weight2. 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 deatho High birth weight: possible risk for becoming obese later in life4. 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 deatho Overweight at onset of pregnancy or too much weight gain increases risk