1 What sources of energy are utilized during resting and different forms of physical activity high Exam 3 Study Guide HUN1201 low intensity exercise Creatine phosphate stores energy for 3 15 secs of max physical effort Glucose used in exercise lasting 30sec 3min Aerobic process yields 36 38 ATP fuels body for 3min 4hrs Triglycerides low intensity long duration exercise primary source during rest Carbohydrates high intensity exercise 2 When should we replenish our body with nutrients as a result of exercise Needs depend on body size and the type of physical activity mode intensity gender size level of train ing Athletes carbs 45 65 of total energy 3 What is glycogen loading When is it most effective Alter exercise duration and carbohydrate intake to maximize muscle glycogen a day 2 days before event 4 What are the common heat illnesses and how are they manifested Know the most fatal one Heat syncope dizziness Heat cramps muscle spasms heat exhaustion and heatstroke sweating weakness nausea dizziness headache difficulty concentrating 5 What are micronutrients Assist body functions energy metabolism formation and maintenance of healthy cells and tissues 6 What is the difference between water soluble and fat soluble vitamins ie how are they ab sorbed transported stored excreted and how often do we have to consume them Fat soluble vitamins A D E and K Readily stored in the body s adipose tissue megadosing 10 X recommended intake Water soluble C B complex vitamins Not stored in large amounts need to be consumed on a daily weekly basis diseases can arise fairly quickly absorbed into bloodstream 7 What are the characteristics of minerals What is the difference between major and trace miner als List the important major and trace minerals Naturally occurring inorganic non carbon containing substances All minerals are elements Simplest chemical form possible not digested or broken down prior to absorption Major require at least 100 mg day sodium potassium phosphorus chloride calcium magnesium sulfur store 5g in body Trace require less than 100 mg day selenium fluoride iodine chromium manganese iron zinc copper store less than 5g in body 8 What affects micronutrient absorption both increase and decrease absorption Know some ex amples depends on their chemical form heme absorb about 25 fish meat poultry Non heme about 3 5 plant animal foods Oxalic acid tea spinach DECREASE zinc and iron absorption 9 What is the main function of B vitamins particularly important in assisting energy metabolism often function as coenzymes 10 What are the cofactors associated with each B vitamin and what processes are they involved in Thiamin Metabolism of carbohydrate and branched chain amino acids Deficiency beriberi muscle wasting nerve damage Meats Grains riboflavin Involved in oxidation reduction reactions FAD FMN MILK Ariboflavinosis ri boflavin deficiency sore throat swollen mucous membranes vitamin B6 pyridoxine coenzyme in amino acid metabolism gluconeogenesis PLP transamination necessary for metabolism of homocysteine MEAT POTATOES Deficiency skin anemia nerve tissues niacin required for oxidation reduction reactions of carbs proteins and fats NADH NAD MEAT FISH POULTRY Deficiency Pellagra pantothenic acid Essential for fatty acid metabolism CoA formation synthesizing cholesterol steroids detox of drugs Deficiency RARE 5mg day MEAT biotin Coenzymes for fatty acid synthesis gluconeogenesis breakdown of macronutrients an abolic reactions Required as cofactor for carboxylases Transfers CO2 and carboxyl in reactions energy metabolism Deficiency seen in large consump tion of raw egg whites over time Folate works with enzymes critical for DNA synthesis cell differentiation aa metabolism repair damaged cells embryo development Deficiency neural tube defects in infants anemia heart disease GRAINS LEGUMES B12 cyanocobalamin works w coenzymes to assist DNA synthesis nervous system functioning body can store specific amount Deficiency RARE associated w anemia MEAT cell regeneration red blood cell synthesis Involved in just about every metabolic pathway 11 Which B vitamins are sensitive to heat light Riboflavin light sensitive 12 What are the deficiencies and toxicities associated with each B vitamin 13 Why are choline and iodine important What are their deficiency and toxicity symptoms Choline Vitamin like substance metabolism cell membranes neurotransmission De ficiency fat accumulation in the liver Toxicity from excess supplementation fishy body odor vomiting diarrhea Iodine Hormones that regulate body temperature metabolism Important for reproduction and growth Low OR excessive intake interferes with thyroid function Goiter enlarged thyroid gland Cretinism mental retardation stunted growth Hypothyroidism decreased body temperature cold intoler ance weight gain fatigue sluggishness Hyperthyroidism high levels of thyroid hormone caused by Graves disease 14 What is body fluid and why is it important Liquid portion of cells and tissues Able to move freely and adapt to shapes About 50 70 of healthy adult body weight a What is the difference between intracellular extracellular and interstitial fluid Intracellular fluid ICF within the cell 2 3 of body fluid Extracellular fluid ECF outside the cell 1 3 of body fluid Interstitial fluid tissue or organ muscle liver between cells that make up a particular b What factors affect the amount of body fluid Tissue type gender age c When and how do we lose body fluid d What factors affect the balance of body fluid inside and outside of our cells sweating lean tissue 15 What are electrolytes help regulate fluid balance a What are the major intracellular and extracellular electrolytes Intra Potassium phosphorus Extra sodium chloride b Functions regulatory effects hormones that react to a decrease in fluids osmosis water loss over hydration dehydration
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