HUN1201 Exam 3 Study Guide Spring 2014 1 Chapter 14 Nutrition and Physical Activity Keys to Good Health What sources of energy are utilized during different forms of physical activity o Adenosine triphosphate ATP the energy carrying molecule in the body ATP must be generated continuously since muscles store only enough ATP for 1 3 seconds of activity ATP is generated from the breakdown of carbohydrate fat and protein After depleting ATP stores muscles turn to other sources Creatine phosphate CP stores some energy that can be used to regenerate ATP CP stores enough energy for 3 15 seconds of maximal physical effort Muscle has 4x as much CP than ATP Ex 800m sprint Uses CP as energy system After creatine phosphate glucose is the next source of energy for ATP production Glucose provides ATP through glycolysis fastest mode of Next production Glucose source during exercise muscle glycogen and blood glucose Glycogen stores are limited Used in exercise lasting 30sec to 3min o Ex Person does mile run Uses glycolysis as energy system Primary glycolysis end product pyruvate With limited oxygen pyruvate is converted to lactic acid a by product of intense activity Excess lactic acid goes back to the liver to be converted back into glucose Via what process Cori cycle glycogenesis Glucose metabolism HUN1201 Exam 3 Study Guide Spring 2014 2 Anaerobic Aerobic breakdown of glucose yields 36 38 molecules of ATP breakdown of glucose yields 2 ATP molecules Process much slower but yield is far greater Fueling the body for 3 min 4 hours Far fewer acids produced vs anaerobic pathway Triglycerides fats can be metabolized to generate ATP For low intensity exercise For exercise of long duration think marathons Abundant energy source even in lean people per gram as carbohydrates Slowly metabolized Major disadvantage Primary energy source during rest sitting and standing in place also endurance 2x more energy events Carbohydrates and fats can both be used as energy sources for ATP production Carbohydrates are mostly used for high intensity activity Fats are used for low intensity exercise Proteins amino acids are not used as a fuel source for exercise Only for maintenance of blood glucose 3 6 Glycogen Loading o Consume up to 12g kg bw CHO a day two before event o Alter exercise duration and carbohydrate intake to maximize muscle glycogen Does not always improve performance Baseball football weight lifting shorter distance runs o Side effects gastrointestinal distress feeling heavy bloated and sluggish o Experiment to find what works best Common Heat Illnesses o Heat syncope dizziness o Heat cramps muscle spasms o Heat exhaustion and heatstroke occur on a continuum symptoms include Excessive sweating weakness nausea dizziness headache difficulty concentrating Heatstroke cooling system fails and sweating stops body reaches temperatures 104 F rapid pulse WORST ONE HUN1201 Exam 3 Study Guide Spring 2014 3 Chapter 7 5 In Depth Vitamins and Minerals Micronutrients with Macro Powers What are micronutrients o Vitamins and minerals that are needed in much smaller amounts compared to macronutrients o Assist body functions Energy metabolism Formation and maintenance of healthy cells and tissues Water soluble versus fat soluble vitamins o Vitamins Vitamins are carbon containing compounds that regulate a wide range of body processes Fat soluble vitamins A D E and K Readily stored in body s adipose tissue Can be toxic when taken in excess Megadosing 10 X recommended intake From supplements not foods o Water soluble vitamins Vitamin C ascorbic acid B complex vitamins Thiamin B1 Riboflavin B2 Niacin B3 Vitamin B6 Vitamin B12 Pantothenic acid B5 Biotin Folate Not stored in large amounts need to be consumed on a daily weekly basis Deficiency symptoms including diseases or syndromes can arise fairly quickly Absorbed into bloodstream Characteristics of Minerals o Naturally occurring inorganic non carbon containing substances HUN1201 Exam 3 Study Guide Spring 2014 4 o All minerals are elements Simplest chemical form possible Not digested or broken down prior to absorption o Major Require at least 100mg per day o Stores 5g in body o Trace Requires less than 100mg per day Sodium Potassium Phosphorus Chloride Calcium Magnesium Sulfur Iodine Selenium Fluoride Chromium Manganese Iron Zinc Copper o Store 5g in body Micronutrient Absorption o Absorption depends on their chemical form Dietary iron heme only in meats fish and poultry Absorb 25 Absorb only 3 5 o Binding factors within the same food o Other foods within the meal High fiber foods whole grains Oxalic acid tea spinach decrease zinc and iron absorption Forms of Iron Non heme plant and animal foods iron fortified foods supplements HUN1201 Exam 3 Study Guide Spring 2014 5 o Dietary iron Heme only in meats fish and poultry Absorb 25 Non heme plant and animal foods iron fortified foods supplements Absorb only 3 5 Chapter 8 Nutrients Involved in Energy Metabolism B vitamin functions and physical characteristics Coenzymes associated with each B vitamin All deficiency and toxicity symptoms o Thiamin Thiazole vitamin B1 Metabolism of carbohydrates and branched chain amino acids Necessary for function of CHO AA dehydrogenase reactions E g PDH in glycolysis Assists in production of proteins and synthesis of neurotransmitters DNA and RNA Good source Pork products sunflower seeds beans whole and enriched grains Deficiency beriberi muscle wasting nerve damage Wernicke Korsakoff syndrome Alcohol related need for thiamin increases o Riboflavin Vitamin B2 Involved in oxidation reduction reactions FAD FMN Part of coenzyme glutathione peroxidase antioxidant Good sources Milk enriched foods meat Light sensitive use opaque milk cartons Heat stable Ariboflavinosis riboflavin deficiency sore throat swollen mucous membranes 1 3mg day men 1 1mg day women Two forms nicotinic acid and Required for oxidation reduction reactions of carbohydrates proteins and fats NADH NAD o Niacin Vitamin B3 HUN1201 Exam 3 Study Guide Spring 2014 6 Can be made from amino acid tryptophan Good sources meat fish poultry enriched breads and cereals Toxicity symptoms from supplements Pellagra severe niacin deficiency Dementia dermatitis diarrhea 16mg men 14mg women Picture of women on the right Group of three related compounds Coenzyme in amino acid metabolism and gluconeogenesis PLP and transamination Necessary for metabolism of homocysteine Associated with higher CVD risk o Vitamin B6 Pyridoxine Good sources meat fish
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