HUN 1201 Exam 3 Study Guide Spring 2014 Chapter 14 What sources of energy are utilized during resting and different forms of physical activity high low intensity exercise o Adenosine triphosphate ATP the energy carrying molecule in the body ATP must be generated continuously since muscles store only enough ATP for 1 3 seconds of activity ATP is generated from the breakdown of carbohydrate fat and protein o After depleting ATP stores muscles turn to other sources Creatine Phosphate CP stores some energy that can be used to regenerate ATP Creatine Phosphate stores enough energy for 3 15 seconds of maximal physical effort Muscle has 4x as much Creatine phosphate than ATP There are broken bonds DOES NOT REQUIRE OXYGEN MAKING IT ANAEROBIC o After Creatine Phosphate glucose is the next source of energy for ATP production Glucose 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 Primary glycolysis end product Pyruvate With limited oxygen pyruvate is converted to lactic acid a by product of intense activity Excess lactic acid goes back to the liver to be converted back into glucose o Via the Cori Cycle process o Glucose Metabolism Anaerobic breakdown of glucose yields 2 ATP molecules Aerobic breakdown of glucose yields 36 38 molecules of ATP Process much slower but yield is far greater Fueling the body for 3 min 4 hours Far fewer acids produced vs Anaerobic pathway o Triglycerides fats can be metabolized to generate ATP For Low intensity exercise For exercise of long duration think marathons Abundant energy source even in lean people 2 times more energy per gram as carbohydrates Slowly metabolized major disadvantage Primary energy source during rest sitting and standing in place also endurance events Fuel sources changing depending on the intensity and duration of exercise is key o o Carbohydrates and fats can both be used as energy sources for ATP production o o Carbohydrates are mostly used for high intensity activity Fats are used for low intensity exercise Proteins amino acids are NOT used as a fuel source for exercise 3 6 Only used for maintenance of blood glucose When should we replenish our body with nutrients as a result of exercise o Athletes should consumed carbohydrates intakes 45 65 of total energy High or low end of range depends on your sport o Optimize glycogen storage first 4 6 hours of recovery with consistent CHO consumption o Complex less processed carbohydrates whole grains fruits and vegetables supply fiber vitamins and minerals Evidence suggest high GI foods for glycogen storage immediately after High carb intake within 1st 24 hours is key What is glycogen loading When is it most effective o What is glycogen loading It is a strategy used by endurance athletes such as marathon runners to maximize the storage of glycogen or energy in the muscles o Energy Needs dependent on Mode intensity gender size and level of training Consume up to 12g kh bw CHO a day or 2 before an event o o Alter exercise duration and carbohydrate intake to maximize muscle glycogen o Does not always improve performance Baseball football weight lifting shorter distance runs o o Side effects gastrointestinal distress feeling heavy bloated and sluggish Experiment to find what works best What are the common heat illnesses and how are they manifested Know the most fatal one o Heat syncope Dizziness o Heat Cramps Muscle spasms o Heat exhaustion and heatstroke occur on a continuum symptoms include Excessive sweating weakness nausea dizziness headache difficulty concentrating Heatstroke cooling system fails and sweating stops body reaches temperatures 104F and you have a rapid pulse MOST FATAL What are micronutrients Chapter 7 5 o Vitamins and minerals that are needed in much smaller amounts compared to macronutrients Assist in body functions Energy metabolism Formation and maintenance of healthy cells and tissues Vitamins and minerals do NOT directly provide energy What is the difference between water soluble and fat soluble vitamins i e how are they absorbed transported stored excreted and how often do we have to consume them o Vitamins are carbon containing compounds that regulate a wide range of body processes Fat soluble vitamins A D E and K Readily stored in the body s adipose tissue Can be toxic when taken in excess Megadosing 10x recommended intake From supplements not food Vitamins D K can be synthesized Water soluble vitamins Vitamin C ascorbic acid B Complex vitamins Thiamin B1 o o Riboflavin B2 o Niacin B3 o Vitamin B6 o Vitamin B12 o o o Biotin Folate Pantothenic acid B5 Not stored in large amounts o Needed to be consumed on a daily weekly basis Deficiency symptoms including diseases or syndromes can arise fairly quickly o Absorbed into bloodstream What are the characteristics of minerals What is the difference between major and trace minerals List the important major and trace minerals Minerals Naturally occurring in organic non carbon containing substances All minerals are elements Simplest chemical form possible NOT DIGESTED OR BROKEN DOWN PRIOR TO ABSORPTION o Major Minerals Require at least 100mg per day o Trace minerals Require less than 100mg per day Sodium Potassium Phosphorus Chloride Calcium Magnesium Sulfur Store 5g in body Selenium Fluoride Iodine Chromium Manganese Iron Zinc Copper Store 5g in body What affects micronutrient absorption both increase and decrease absorption Know some examples o Absorption depends on their chemical form Dietary iron Heme only in meats fish and poultry o Absorb 25 Non heme plant and animal foods iron fortified foods supplements o Absorb only 3 5 o Absorption Binding factors within the same food Other foods within the meal High fiber foods whole grains Oxalic acid tea spinach decrease zinc and iron absorption What is the main function of B vitamins Chapter 8 o B Vitamins are needed for generating energy from macronutrients o B Complex vitamins are particularly important in assisting energy metabolism Often function as coenzymes Excess amounts are excreted What are the cofactors associated with each B vitamin and what processes are they involved in o Cofactor Small chemically simple organic inorganic usually mineral ions o Coenzyme organic molecule needed for enzyme activity Function primarily in energy metabolism Thiamin Riboflavin Vitamin B6 Niacin Pantothenic Acid Biotin Function in cell
View Full Document
Unlocking...