Exam 3 Study Guide 1 What sources of energy are utilized during resting and different forms of physical activity high low intensity exercise a ATP 1 3 seconds sprint start b Creatine Phosphate 3 15 seconds 100 m dash c Glucose 30 seconds to 3 minutes 1500 m race d Areobic Metabolism Glucose 3 minutes to 4 hours 10 km race and marathon e Triglycerides Low intensity and long distance day long hike 2 When should we replenish our body with nutrients as a result of exercise a Glycogen storage first 4 6 hours after exercise b High carb intake within 1st 24 hours is key 3 What is glycogen carbohydrate loading When is it most effective a A process that involves altering training and carbohydrate intake so that muscle glycogen storage is maximized b Most effective in athlete competing in marathons ultra marathons long distance swimming cross country skiing and triathlons Consume lots of carbs 2 days before decrease exercise c d Day before rest 4 What are the common heat illnesses and how are they manifested Know the most fatal one a Heat syncope dizziness b Heat cramps muscle spasms and electrolyte imbalance c Heat exhaustion excessive sweating cold and clammy skin rapid but weak pulse weakness nausea dizziness headache and difficulty concentrating d Heat stroke dry hot skin rapid and strong pulse vomiting diarrhea temp greater than or equal to 104 hallucinations and coma i Most fatal one 5 What are micronutrients macronutrients a Vitamins and minerals that are needed in much smaller amounts compared to 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 a Fat soluble vitamins A D E and K from supplements not food stored in the body s adipose tissue transported with proteins albumin and carnitine don t need to be consumed every day too much can be toxic b Water soluble vitamins C and B Complex found in food not stored in large amounts absorbed in the bloodstream move freely through cell membranes excreted through urine consumed on a daily weekly basis 7 What are the characteristics of minerals What is the difference between major and trace minerals List the important major and trace minerals Inorganic substances that do not contain carbon all are elements a b Major require at least 100 mg per day and store 5 g in body Trace require less than 100 mg per day and store 5 g in body c Major Sodium potassium phosphorus chloride calcium magnesium sulfur d Trace selenium fluoride iodine chromium manganese iron zinc copper 8 What affects micronutrient absorption both increase and decrease absorption Know some examples a Dietary iron i Heme more easily absorbed about 25 ii Non heme absorb only about 3 5 b Binding factors within the same food c Other foods within the meal i High fiber foods whole grains decrease absorption ii Oxalic acid tea spinach decrease zinc and iron absorption 9 What is the main function of B vitamins a Facilitate the production of energy in the body assisting energy metabolism 10 What are the cofactors associated with each B vitamin and what processes are they involved in a Thiamin B1 TPP b Riboflavin B2 FAD FMN c Niacin B3 NAD NADP d Vitamin B6 PLP e f g Biotin Biotin h Vitamin B12 B12 Folate THF Pantothenic acid CoA 11 Which B vitamins are sensitive to heat light a Riboflavin 12 What are the deficiencies and toxicities associated with each B vitamin a Thiamin B1 metabolism of carbs and branched chain amino acids i Deficiency beriberi muscle wasting nerve damage 1 Wernicke Karsakoff alcohol related need for thiamin increases b Riboflavin B2 involved in oxidation reduction reactions i Deficiency ariboflavinosis sore throat swollen mucous membranes c Niacin B3 required for oxidation reduction reactions of carbs proteins and fats i Deficiency Pellagra dementia dermatitis diarrhea ii Toxicity symptoms from supplements d B6 Coenzyme in amino acid metabolism and gluconeogenesis i Deficiency skin blood anemia nerve tissues ii Toxicities nerve damage skin lesions e Folate works with enzymes critical for DAN synthesis cell differentiation amino acid metabolism and repair of damaged cells i Deficiency neural tube defects in infants anemia and heart disease f B12 works with coenzymes to assist DNA synthesis i Deficiency rare associated with anemia g Pantothenic Acid absolutely essential for fatty acid metabolism necessary for CoA formation required for synthesizing cholesterol steroids and detoxification of drugs i Deficiency very rare h Biotin required as a cofactor for carboxylases i Deficiency seen in large consumption of raw egg whites over time 1 Becomes bound by avidin and absorption blocked 13 Why are choline and iodine important What are their deficiency and toxicity symptoms a Choline metabolism cell membranes neurotransmission 1 Phosphotidylcholine or lecithin acetylcholine ii Deficiency fat accumulation in the liver iii Toxicity from excess supplementation 1 Fishy body odor diarrhea b Iodine important for reproduction and growth i Deficiency enlarged thyroid gland Goiter ii Deficiency Disorders 1 Cretinism mental retardation stunted growth 2 Hypothyroidism weight gain low levels of thyroid hormone 3 Hyperthyroidism weight loss high levels of thyroid hormone Graves disease 14 What is body fluid and why is it important a What is the difference between intracellular extracellular and interstitial fluid Intracellular within the cell potassium phosphorus i ii Extracellular outside the cell sodium chloride 1 2 Interstitial between cells that make up a particular tissue or organ muscle liver Intravascular plasma water in the blood and lymph a Transports blood cells within arteries veins and b What factors affect the amount of body fluid capillaries i Gender ii Age iii Body Size iv Environment v Physical Activity c When and how do we lose body fluid i Sensible water loss 1 Kidneys excrete water as urine 2 Sweat during exercise or in hot environments Skin not sweating or lungs during exhalation ii Insensible water loss iii Significant loss 1 1 Illness injury exercise high altitude pregnancy breastfeeding diuretics d What factors affect the balance of body fluid inside and outside of our cells i Lean tissue 1 More lean tissue more body fluid 2 Older people loose lean tissue so they have less body fluid 15 What are electrolytes i Substances that dissociate in solution into positively and negatively charged ions and are capable of carrying on electrical current called ion
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