o ATP o Glucose o Pyruvate HUN 1201 Exam 3 Study Guide Spring 2014 ch 14 7 5 8 9 Chapter 14 What sources of energy are utilized during different forms of physical activity o o Fuel sources change depending on the intensity and duration of exercise is key Proteins amino acids are NOT USED A FUEL SOURCE FOR EXERCISE ONLY FOR THE MAINTENANCE OF BLOOD GLUCOSE The energy carrying molecule in the body Must be generated continuously since muscles store only enough ATP for 1 3 seconds of activity ATP is generated from the breakdown of carbs fat and protein o Creatine Phosphate CP Stores some energy that can be used to regenerate ATP Stores enough energy for 3 15 seconds of maximal physical energy Muscle has 4x as much CP than ATP The next source of energy for ATP production Provides ATP through glycolysis next fastest mode of production Glucose source during exercise muscle glycogen and blood glucose Glycogen stores are limited Used in exercise lasting 30 seconds to 3 minutes Pyruvate is the primary glycolysis end product With limited oxygen pyruvate is concerted to lactic acid which is a by product of intense activity Excess lactic acid goes back to the liver to be converted back into glucose through the Cori cycle o Glucose Metabolism Anaerobic breakdown without oxygen of glucose yields 2 ATP molecules Aerobic breakdown of glucose yields 36 38 ATP molecules Process much slower but yields greater molecules Fueling the body for 3 minutes 4 hours Far fewer acids produced vs anaerobic pathway o Fats Can be metabolized to generate ATP for low intensity exercise and for exercises of long duration marathons Abundant energy source Slowly metabolized which is a major disadvantage Primary energy source during rest sitting and standing in place endurance events o Carbs High carb intake within 1st 24 hours is key Used mostly for high intensity activity Athletes should consume 45 65 of total energy Optimize glycogen storage 4 6 hours of recovery with consistent CHO consumption Glycogen loading Consume up to 12g CHO a day two before event o o Alter exercise duration and carbohydrate intake to maximize muscle glycogen o Does not always improve performance in baseball football weight lifting shorter distance runs o o Side effects gastrointestinal distress feeling heavy bloated sluggish Experiment to find what is best Common heat illnesses o Heat syncope dizziness o Heat cramps muscle spasms o Heat exhaustion and heart stroke occur on a continuum Symptoms excessive sweating weakness nausea dizziness headache difficult concentrating Heat stroke cooling system fails and sweating stops Body reaches temperature 104 rapid pulse What are micronutrients Chapter 7 5 o Vitamins and minerals that are needed in much smaller amounts o Assist body function Energy metabolism Formation and maintenance of healthy cells and tissues Water soluble versus fat soluble vitamins o Fat soluble A D E and K Readily stored in the body s adipose tissue Can be toxic when taken in excess Megadosing 10x or more than recommended intake From supplements not food Vitamin A eye health Prevents cataracts Vitamin D regulates blood calcium levels maintains bone health Prevents colon cancer Vitamin E protects cell membrane Prevents diabetes Vitamin K Helps clot your blood Prevents osteoporosis Vitamins D and K can be synthesized o Water soluble vitamins 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 Vitamin C ascorbic acid Toxicity nausea and diarrhea nosebleeds increased oxidative damage increased formation of kidney stones in people with kidney disease Deficiency scurvy swelling of gums bleeding bone pain and fractures depression anemia B Complex Vitamins Thiamin B1 Riboflavin B2 Niacin B3 Vitamin B6 Cobalamin Vitamin B12 Folate folic acid Pantothenic acid b5 Biotin Characteristics of minerals o Minerals naturally occurring inorganic non carbon containing substances o All minerals are elements simplest chemical form possible o Not digested or broken down prior to absorption remain intact in storage cooking o o Major minerals Require at least 100 mg per day and store 5g in body Cannot be degraded under natural processes such as heat Sodium Potassium Phosphorus Chloride Calcium Magnesium Sulfur SSPPCCM Sodium fluid balance acid base balance transmission of nerve impulses muscle contraction Toxicity water retention high blood pressure loss of calcium in urine Potassium fluid balance transmission of nerve impulses muscle contractions Phosphorus fluid balance bone formation component of ATP which provides energy for our bodies Chloride fluid balance transmission of nerve impulses component of stomach acid HCL antibacterial Calcium primary component of bone acid base balance transmission of nerve impulses muscle contraction Magnesium component of bone muscle contraction assists more than 300 enzyme systems Osteoporosis Prevents muscle wasting Sulfur component of certain B vitamins and amino acids acid base balance detoxification in liver o Trace minerals require less than 100 mg per day and store less than 5g Selenium Fluoride Iodine Chromium Manganese Iron Zinc Copper Selenium required for carbohydrate and fat metabolism Prevents certain types of cancer o o o o o Fluoride Development and maintenance of healthy teeth and bones Iodine synthesis of thyroid hormones temperature regulation reproduction and growth o Goiter Chromium glucose transport metabolism of DNA and RNA immune function and growth Prevents type 2 diabetes in older adults deficiency linked to elevated glucose levels Manganese Assists many enzyme systems synthesis of protein found in bone and cartilage Impaired growth and reproductive function reduced bone density Iron component of hemoglobin in blood cells component of myoglobin in muscle cells assists many enzyme systems Iron deficiency microcytic anemia small red blood cells Zinc assists more than 100 enzyme systems immune system function growth and sexual maturation gene regulation Copper assists many enzyme systems iron transport Micronutrient absorption o Anemia o Absorption depends on their chemical form o Binding factors within the same food o Oxalic acid found in tea and spinach decrease zinc and iron absorption o Many vitamins are modified after they are eaten absorbed B vitamins combine with other substances phosphorylation Combinations activate the vitamin when the compound is needed Forms
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