Exam 3 Study Guide 1 What sources of energy are utilized during rest and different forms of physical activity high low intensity exercise Inadequate levels of the B vitamins can reduce an individual s ability to perform physical activity A diet high in unenriched processed foods typically provides inadequate levels of the B vitamins ATP is the common source of energy When one of the three phosphates in ATP is cleaved energy is released The products remaining are ADP and Pi The body regenerates ATP by adding a phosphate back to ADP Energy is continually provided to the cells at rest and during exercise The amount of ATP stored in a muscle cell is limited it can keep the muscle active for only 1 to 3 seconds The primary energy systems that provide energy for physical activities are the ATP CP energy system and the anaerobic and aerobic breakdown of carbohydrates ATP CP energy system uses Creatine Phosphate to regenerate ATP Creatine phosphate a high energy compound that can be broken down for energy and used to regenerate ATP Anaerobic reaction because it doesn t need oxygen CP is used for very intense but short bouts of activity such as lifting jumping and sprinting Can only support a maximal physical effort for about 3 15 seconds Glucose comes from glycogen stored in the muscles and glucose found in the blood For every glucose molecule that goes through glycolysis two ATP molecules are produced End product is pyruvate which is converted to lactic acid when oxygen availability is limited in the cell Lactic acid plays an important role in supplying fuel for working muscles the heart and resting tissues Excess lactic acid is transported in the blood back to the liver where it is converted back into glucose via the Cori cycle This can recirculate to the muscles and provide energy as needed Glycolysis is the fastest way to generate ATP for exercise but can be sustained only for less than 3 minutes To perform energy that lasts longer than 3 minutes the body relies on the aerobic energy system In the aerobic energy system pyruvate goes through the additional metabolic pathways of the TCA cycle and the electron transport chain in the presence of oxygen This process is slower than glycolysis but the breakdown of one glucose molecule going through aerobic metabolism yields 36 to 38 ATP molecules for energy whereas the anaerobic process yields only 2 ATP molecules Does not result in the significant production of acids and other compounds that contribute to muscle fatigue which means that a low intensity activity can be performed for hours Aerobic metabolism is the primary source of fuel for our muscles during activities lasting from 3 minutes to 4 hours The Cori cycle is the metabolic pathway by which excess lactic acid can be converted into glucose in the liver Fats energy during low intensity exercise or for marathons long duration also have 2x more energy than carbs At lower exercise intensities we rely more on fat as a fuel source As exercise intensity increases we rely more on carbohydrates for energy Amino acids are not major sources of fuel during exercise 2 When should we replenish our body with nutrients as a result of exercise Depends on the type intensity and duration of the chosen activities Consume about 3 cups of fluid for each pound of body weight lost Fluids after exercise should contain water to restore hydration status carbohydrates to replenish glycogen stores and electrolytes for example sodium and potassium to speed rehydration Consume enough fluid to permit urination and to ensure the urine color is very light or light yellow in color drinking about 125 150 of fluid loss is usually sufficient to ensure complete rehydration Active people may need more thiamin riboflavin and vitamin B6 than inactive people Some female athletes suffer from the female athlete triad a condition that involves the interaction of low energy availability osteoporosis and amenorrhea Many active individuals require more iron particularly female athletes and vegetarian athletes 3 What is glycogen loading When is it most effective Consume 12 g CHO a day two before event alter exercise duration and carb intake to maximize muscle glycogen doesn t improve performance baseball football short distance runs side effects gastrointestinal distress feeling heavy bloated sluggish 4 What are the common heat illnesses and how are they manifested Know the most fatal one Heat syncope is dizziness that occurs when people stand for too long in the heat and the blood pools in their lower extremities It can also occur 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 the legs arms or abdomen after a person cools down They occur when sweat losses and fluid intakes are high urine volume is low and sodium intake is inadequate to replace these losses Heat exhaustion and heat stroke occur on continuum with unchecked heat exhaustion leading to heat stroke Early signs of heat exhaustion include excessive sweating cold and clammy skin rapid but weak pulse weakness nausea dizziness headache and difficulty concentrating As it progresses consciousness becomes impaired Sings that a person is progressing to heat stroke are hot dry skin rapid and strong pulse vomiting diarrhea a body temperature greater than or equal to 104 degrees hallucinations and coma Most deadly out of all three 5 What are micronutrients Micronutrients which include vitamins and minerals are needed in much smaller amounts They assist body functions such as energy metabolism and the formation and maintenance of healthy cells and tissues 6 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 Vitamins micronutrients that contain carbon and assist us in regulating our body s processes Fat soluble vitamins that are not soluble in water but are soluble in fat these include vitamins A D E and K Found in the fatty portions of foods and are absorbed along with dietary fat Fat containing meats dairy products nuts seeds vegetable oils and avocados are all good sources Readily stored in the body s adipose tissue When we consume more of them than we can use they build up in the adipose tissue liver and other tissues and can reach toxic levels Symptoms of this toxicity include damage to our hair
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