HUN 1201 Exam 3 Study Guide Fall 2013 Chapter 14 What sources of energy are utilized during resting and different forms of physical activity high low intensity exercise 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 o Why are these sources of energy utilized during certain times and less during other times Consider Aerobic and anaerobic exercise Different sources of energy are utilized because of the duration of exercises ATP and CP can only be used for a maximal physical effort of 3 15 seconds in activities such as lifting jumping and sprinting In longer duration exercises the body most rely on other sources such as carbohydrates and fat to support the activity Carbohydrate in the form of glucose and proteins from amino acids can be metabolized via anaerobic and aerobic pathways Fatty acids are predominately metabolized via aerobic pathways Creatine Phosphate can be made in the absence of oxygen so it is referred to as an anaerobic reaction o When would you be using ATP Creatine phosphate Carbohydrates Fats ATP Adenosine Triphosphateused in high intensity and short exercise sprinting CP Creatine Phosphate used in high intensity and short exercise sprinting Triglycerides fats 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 and low intensity activities What is glycogen loading In what kinds of sports 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 Chapter 7 5 What are micronutrients 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 Fat Soluble Vitamins include vitamins A D E and K Water Soluble Vitamins include vitamins C and B o How are they absorbed Fat Soluble Vitamins absorbed along with dietary fat Water Soluble Vitamins they are absorbed into the bloodstream o How are they stored and or excreted Fat Soluble Vitamins they are readily stored in the body s adipose tissue Water Soluble Vitamins excess of these vitamins are excreted by the kidneys so toxicity is rare o How often do we have to consume them Fat Soluble Vitamins do not need to be consumed every day Water Soluble Vitamins must be consumed on a daily basis What are the characteristics of minerals What is the difference between 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 Know which form of iron is best absorbed and how to increase iron absorption by pairing it with foods Heme iron found only in meats fish and poultry is absorbed more easily absorbed than non heme iron found in plants and animal foods iron fortified foods and supplements Non heme iron s absorption can be doubled when consumed with Vitamin C rich foods such as tomatoes oranges or red peppers 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 vitamin is sensitive to light Which B vitamin can be stored in small amounts Riboflavin Folate and Vitamin B12 Vitamin B12 can be stored in small amounts What are the deficiencies and toxicities associated with niacin thiamin riboflavin and folate o Know symptoms 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
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