HUN 1201 Exam 3 Study Guide Spring 2012 Chapter 14 What sources of energy are utilized during resting and different forms of physical activity high low intensity exercise Why are these sources of energy utilized during certain times and less during other times ATP Adenosine Triphosphate must be generated continuously because muscles only store enough for 1 3 seconds of activity used in high intensity and short exercise sprinting CP Creatine Phosphate stores enough energy for 3 15 seconds muscle has 4 times CP than ATP used in high intensity and short exercise sprinting Glucose is used in exercise lasting 30 seconds to 3 minutes Triglycerides fats can be metabolized and are used for low intensity and long duration like marathon exercises Primarily used during rest sitting and standing in place or endurance events Carbohydrates are used for high intensity activities When should we replenish our body with nutrients as a result of exercise first four to six hours after exercise What is glycogen loading When is it most effective Glycogen loading involves altering both exercise duration and carbohydrate intake to maximize the amount of muscle glycogen Effective for athletes competing in marathons ultra marathons long distance swimming cross country skiing and triathlons Consume up to 12 grams kg body weight of carbohydrates a day or two before the event What are the common heat illnesses and how are they manifested Know the most fatal one Dehydration increases rick for heat illness Heat Syncope is dizziness that occurs when people stand for too long in the heat and the blood pools in their lower extremities also occurs when people stop suddenly after a race or stand rapidly from a lying position Heat Cramps are muscle spasms that occur during exercise or several hours after strenuous exercise or manual labor most commonly felt in legs and arms or abdomen after a person cools down Heat exhaustion and Heat stroke happen on a continuum heat exhaustion leads to heat stroke Signs of heat exhaustion include excessive sweating cold and clammy skin rapid but weak pulse weakness nausea dizziness headache and difficulty concentrating Symptoms that a person is progressing to a heat stroke are hot dry skin rapid and strong pulse vomiting diarrhea and a temperature 104 F What are micronutrients Chapter 7 5 Vitamins and minerals that are needed in much smaller amounts compared to macronutrients Assist in body functions such as energy metabolism and formation and maintenance of healthy cells and tissues What is the difference between water soluble and fat soluble vitamins ie how are they absorbed transported stored excreted and how often do we have to consume them Fat Soluble Vitamins include vitamins A D E and K they are readily stored in the body s adipose tissue so they do not need to be consumed every day absorbed along with dietary fat can be toxic when taken in excess toxicity happens from taking supplements not usually through consumption of food Water Soluble Vitamins include vitamins C and B they are not stores in large amounts so they must be consumed on a daily basis they are absorbed into the bloodstream excess if these vitamins are excreted by the kidneys so toxicity is rare What are the characteristics of minerals What is the difference between major and trace minerals List the important major and trace minerals Minerals are naturally occurring inorganic substances all minerals are elements Major Minerals are required at least 100mg per day and are stored in the body in more than five grams includes Sodium Potassium Phosphorus Chloride Calcium Magnesium and Sulfur Trace Minerals require less than 100mg per day and are store in less than five grams in the body include Selenium Fluoride Iodine Chromium Manganese Iron Zinc and Copper What affects micronutrient absorption both increase and decrease absorption Know some examples Chemical form example heme vs non heme iron heme iron absorbs more than non heme iron binding factors and other foods within the meal example Oxalic acid found in spinach and tea DECREASES zinc and iron absorption affect the micronutrient absorption What is the main function of B vitamins Chapter 8 B complex vitamins are particularly important in assisting enery metabolism and often function as coenzymes What are the coenzymes associated with each B vitamin and what processes are they involved in Coenzymes are organic molecules needed for enzyme activity Thiamin Riboflavin Vitamin B6 niacin pantothenic acid and biotin function primarily in energy metabolism Folate and Vitamin B12 function in cell regeneration and red blood cell synthesis Which B vitamins are sensitive to heat light Riboflavin Folate and Vitamin B12 What are the deficiencies and toxicities associated with each B vitamin Thiamin toxicity none known deficiency beriberi fatigue apathy decreased memory confusion irritability and muscle weakness Riboflavin toxicity none known deficiency ariboflavinosis swollen mouth and throat seborrhea dermatitis anemia Niacin toxicity flushing liver damage glucose intolerance blurred vision differentiation deficiency pellegra vomiting constipation or diarrhea and apathy Pyridoxine B6 toxicity nerve damage skin lesions deficiency anemia seborrhea dermatitis depression confusion and convulsions Folate toxicity masks symptoms of Vitamin B12 deficiency specifically signs if nerve damage deficiency macrocytic anemia neural tube defects in a developing fetus elevated homocysteine levels Cobalamin B12 toxicity none known deficiency is rare but is associated with pernicious anemia tingling and numbness of extremities nerve damage memory loss disorientation and dementia Pantothenic Acid toxicity none know deficiency rare Biotin toxicity none known deficiency rare but can be seen in large consumption of raw egg whites over time becomes bound by avidin and absorption is blocked Why are choline and Iodine important What are their deficiency and toxicity symptoms Choline is a vitamin like substance that is important in metabolism cell membranes and neurotransmission grouped with B vitamins because of its role in fat digestion and transport and homocysteine metabolism toxicity fishy body odor vomiting and diarrhea deficiency fat accumulation in the liver Iodine is important for reproduction and growth and in the synthesis of thyroid hormones These hormones regulate body temperature and metabolism Both the toxicity and deficiency of iodine result in a Gioter enlarged thyroid gland
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