HUN 1201 Study Guide Exam 3 Helpful study tip Look up any terms you do not understand It will help you understand and retain the information better Chapter 7 5 Three general classes of nutrients Fluids Macronutrients and Micronutrients Fluids are essential for survival and regulate bodily function Macronutrients Carbs fats and proteins needed in large amounts to provide energy Micronutrients Vitamins and minerals needed in smaller amounts that assist in body function Beriberi a disease that results in extensive nerve damage which can lead to paralysis This is caused by a deficiency of the vitamin thiamin Lack of Vitamin A found in liver oil and eel fat will cause blindness in some cases as it is needed for healthy vision Accessory factors was the first name for vitamins and minerals Vitamins Organic compounds that regulate a wide range of body processes There are thirteen vitamins recognized as essential and the body can only produce small amounts of Vitamin D and K The rest must be obtained through the diet Fat soluble vitamins Vitamins A D E and K Found in the fatty portions of food Are absorbed with dietary fat Readily stored in the body s adipose tissue Because they are stored we don t need them every day but they can build up in the tissue and become toxic The most toxic are Vitamins A and D Toxicity can result in damage to the hair skin bones eyes and nervous system Megadosing 10 times or more of the recommended intake can result in irreversible organ damage and even death Celiac disease makes people almost unable to absorb fat soluble vitamins look over table 1 and memorize Water soluble vitamins Vitamin C and all B vitamins look over and memorize table 2 in your slides or textbook They are found in a wide variety of foods Easily absorbed through the intestinal tract into the blood stream and sent to target cells With the exception of B 12 we do not store these vitamins in large amounts The kidneys filter the excess from our blood and excrete it in urine Toxicity is rare but if it is caused it causes nerve damage and skin lesions They need to be consumed daily or weekly The naming of vitamins with letters are in order of their discovery One vitamin name can include many different compounds in many different forms Because vitamins are organic compounds they are all somewhat vulnerable to decay from exposure to heat oxygen or other factors Minerals naturally occurring inorganic substances crystalline substances that do not contain carbon Minerals are all elements as they are already in their simplest forms They cannot be synthesized in a lab or by any living organism Major minerals those that are required in amounts of at least 100mg per day and are found in the body in amounts of 5000mg or higher There are 7 major minerals memorize table 3 Trace minerals those that are needed in amounts less than 100mg per day They are found in the body at less that 5000mg There are currently 8 essential trace minerals recognized memorize table 4 Minerals are never identified by any other name although they may be part of a compound Some micronutrients are only absorbed as 3 10 of what is eaten The absorption depends largely on what form the vitamins are in It also depends on what other factors are in the food when it comes to how well it is absorbed Different foods have different binding factors that contribute to absorption amounts Vitamin C rich foods makes absorption of vitamins and minerals easier High fiber foods make it harder to absorb nutrients The transformations of vitamins for bodily use is only done when that specific vitamin is needed There are some links that make certain lacking of micronutrients seem to be the cause of some diseases But one must watch out for megadoses of vitamins when taking supplements for disease prevention Chapter 14 Physical activity describes any movement produced by muscles that increases energy expenditure Leisure time activity is any activity not related to occupation such as sports planned exercise and hiking Aerobic exercise repeated movement of large muscle groups increasing the body s use of oxygen for cardiovascular health Resistance training when muscles work against resistance such as in weight lifting Stretching exercise where muscles are lengthened using slow controlled movements Physical activity reduces the risk for some chronic diseases and improve sleep patterns The IOM institute of medicine says that for a healthy person BMI 18 5 to 25 kg m should take part in approximately 60 minutes of moderate activity on a daily basis In 2008 the US Department of Health and Human Services released a list of guidelines for Americans regarding physical activity read over list A minimum amount of time that adults should participate in physical activity is at least 150 minutes per week to maintain health The concept of the specificity principle has to do with finding specific actions for you in your workout program to achieve your specific results Training activity leading to skilled behavior Participating in aerobic exercise at least 3 times per week for 20 minutes Intrinsic and extrinsic factors will motivate people to be active In order to improve fitness one must apply the overload principle meaning that an extra physical demand must be placed on the body Hypertrophy occurs when you are building muscle and putting extra strain on it Atrophy occurs when muscle is decreasing in size To get an appropriate overload as previously mentioned one must apply the FITT principle frequency intensity time and type of activity Freqency the number of activity sessions per week 3 to 6 days a week appears best to achieve and maintain cardiorespiratory fitness Only 2 to 3 days a week of training are needed for muscular fitness Intensity the amount of effort expended Maximal heart rate is a way of measuring this which can be calculated by subtracting your age from 220 Time of activity how long each session lasts Type of activity the range of physical activities a person can engage in to promote health and physical fitness The most common source of energy is ATP adenosine triphosphate When one of the three phosphates are torn from the group energy is released ADP adenosine diphosphate and one inorganic phosphate are then produced The ATP in muscle cells can usually only last about 1 to 3 seconds so the ATP needed for anything of a longer duration will need to be obtained from somewhere else The other sources of ATP is the breakdown of the three main macronutrients
View Full Document
Unlocking...