NHM 315 1nd EditionExam # 1 Study Guide Chapters 1, 2, 3, 4, 5, & 11 NHM Chapters 1, 2, 3, 4, 5, & 11Physical Activity- Bodily movement that results in an increase in energy expenditure above resting levelsExercise- Physical Activity that is planned, structured, repetitive and purposeful for improvement or maintenance of one or more components of physical fitnessSports- Competitive physical activitySupplements-Regulation in the U.S. is minimal -May contain banned substances-Most have not been well studied in athletes-Few dose-response studies-There is no substitute for disciplined training and proper dietExercise Certifications-American college of sports medicine-National Strength and Conditioning Association-National Athletic Trainers Association (ATC)Sports Certifications-Board certified specialist in sports dietetics (CSSD)-International Society of Sports Nutrition (CISSN)Primary Source of Energy in the bodyAdenosine Triphosphate (ATP)Measuring Energy -Calorie- the heat required to raise the temperature of 1 gram of water by 1 degree C.-Calories in the U.S. are the units measured on food labels-Energy Expenditure- measure by indirect calorimetry Resting Metabolism (RMR)-Resting metabolism-10% higher than BMR, but often used interchangeably -Factors that influence: -Gender-Genetics-Age-Body size-Self restriction of food-Amount of fat-free food-Exercise-Environmental Temperature -High altitude-Caffeine-FormulaWomen: RMR (kcal/day)=(9.99 x wt)+(6.25xht)-(4.92xage)-161Men: RMR (kcal/day)=(9.99 x wt)+(6.25xht)-(4.92xage)+5WT=weight in KGHT= height in CMAge= yearsMen: 1kcal per kilogram body weight per hourWomen: 0.9kcal per kilogram body weight per hourCreatine Phosphate Energy System-Creatine phosphate- organic compound that stores potential energy in its phosphate bonds-Energy released from the breakdown of creatine phosphate us used to rephosphorylate ADP into ATP- 5-10 Seconds-1 chemical reactions-1 ATP-No oxygen-High intensity exercise, short durationAnaerobic Glycolysis-CHO broken into ATP and lactic acid-Utilizes only CHO as fuel source-Fast but not as fast as the creatine phosphate energy system-1-2 minutes-18 chemical reactions-2-3 ATP produced-Oxygen not required-Metabolic acidosis results in muscle fatigue-Repeated high intensity activatesOxidative Phosphorylation Energy-Breakdown of CHO, PRO, and fat into energy-Predominant energy system at rest-2 minutes or longer-124 chemical reactions-36-37 ATP-Fatigue associated with fuel depletion-Low to moderate intensity/ endurance Carbohydrates Metabolism-Quick energy-Glycolysis-Stored as glycogenProtein Metabolism-Not “stored”-Least preferred as fuel source-Energy metabolism rarely exceeds 10% from proteinFat Metabolism-Produces large number of ATP-Lipolysis-Stored as triglycerides-Increased number of steps to produce energy-High amount of oxygen neededBody Composition and body weight are measured by:-Hydrodensityometry or hydrostatic weighing- most accurate-Plethysmography- Uses air displacement to measure volume-Skinfold Measurements- Estimates subcutaneous fat stores-Bioelectrical Impedance Analysis- Based on electrical current conductivity-Dual energy x ray absorptiometry- low intensity x-raysInterpreting Body Composition Results-Results should be given as a range-May be used to determine an appropriate body weight goalIncreasing Muscle Mass-Role of exercise-Strength training-Role of Nutrition-Sufficient energy intake-Sufficient protein intakeDecreasing body fat-General Principles-Must create a caloric deficit-Decrease kcal intake by reducing food intake-Increase energy expenditureSimultaneously increasing muscle mass and decreasing body fat-Difficult to achieve-Usually more benefit to increase muscle mass first-No more than 2.5grams/ kg of protein dailyGlucose Metabolism-Regulation of blood glucose metabolism-Insulin and Glucagon-Normal Level-70-100mg/dl-It takes 30 min to 2 hours to reach normal levels after a meal-Hypoglycemia-Below 50 mg/dl-Muscle and Liver are GlycogenCarb Recommendations for Athletes-5-10g/kg of body weight-Expressed as a % can be misleading-Must consider individual athlete-Must consume enough replenish glycogen stores-Classifying Athletes:-Power/sprint- 5-7g/kg-Short (up to 30 min)-Intermittent High Intensity- 6-8g/kg-Moderate (30-60mins to longer then an house)-Endurance- 8-10g/kg-Long duration, moderate intensity-Ultra-endurance- 10g/kg-Long duration, moderate intensity-Low intensity, long duration-More than 1 hour-Intake before Exercise-Goals- avoid hunger, delay fatigue and minimize gastrointestinal distress-Important to top off the muscle cells with glycogen-1g of CHO for the number of hours proper to competition-Intake during Exercise-CHO repletion is not needed if activity period is less than 60 mins-This may spare muscle glycogen, prevents fatigue, and maintains blood glucose -Intake After Training-As soon as possible after exercise-Small, frequent CHO meals-1.5g.kg within the first hour. 0.75-1.5g/kg for the next three hours afterForms of CHO-Sport Drinks (6-8%)-Sports Gels (100 kcal, 25 g CHO)-Sports BarsCarb Loading-Endurance and Ultra endurance athletes-Events lasting longer than 90 mins-Bodybuilders may use to enhance muscular definitionProtein Recommendations as a relative amount-10% of total energy intake is typically equal to 0.8g/kg/day-General guideline if energy intake is adequate- 1-2g/kg-g/kg basis is preferred Sources of Proteins:-Meat (lean ground beef)- 21g-Chicken- 26g-Fish- 23g-Egg-6g-Milk-9g-Cheese-7g-Beans-8g-Lentils-9g-Peanuts-10gHow Protein works in the body-Proper amount and types of amino acids-Animal proteins have all types of amino acids-Plant proteins are missing one or more amino acidsVegetarian protein-General recommendation +10%-Takes into account lower digestibility of plant proteins-Energy intake should be sufficient-Emphasize protein-rich vegetarian sourcesFat Recommendations-1-3g/kg of fat dailySources of Dietary fat-Omega-3 (green leafy veggies and flaxseed)-Omega-6 (vegetable oil, and animal