Exam 3 Study Guide 1 What sources of energy are utilized during resting and different forms of physical activity high low intensity exercise During rest triglycerides or fats are metabolized to generate ATP and these are for low intensity exercise It is the primary energy source during rest sitting and standing in place During high intensity exercise carbohydrates are used Proteins or amino acids are not used as a source for exercise but only for maintenance of blood glucose 2 When should we replenish our body with nutrients as a result of exercise Everyone has different energy needs and it depends on intensity of the exercise gender size and other factors Carbohydrates are needed within the first 24 hours after exercise 3 What is glycogen loading When is it most effective It is the same thing as carbohydrate loading It involves altering training and carbohydrate intake so that muscle glycogen storage is maximized It s most effective when it s a low intensity exercise such as marathons In high intensity exercises people won t get any performance benefits 4 What are the common heat illnesses and how are they manifested Know the most fatal one The first illness is a heat syncope where dizziness occurs when the blood pools in the lower extremities from standing too long in the heat Heat cramps are muscle spasms that occur during exercise and occurs when then sweat losses and fluid intakes are high urine volume is low and sodium is inadequate to replace these losses Heat exhaustion is when there is excessive sweating weakness nausea dizziness headache and difficulty concentration and eventually leads to heat strokes In a heat stroke the cooling system fails and sweating stops 5 What are micronutrients Micronutrients are comprised of vitamins and minerals and are needed in smaller amounts 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 Water soluble include B and C vitamins and are easily lost through bodily fluids They are absorbed through the intestinal tract directly into the bloodstream where they then travel to target cells We don t store a large amount of these vitamins but instead our kidneys filter out bloodstream any excess amounts and excreted in urine They need to be consumed on daily basis Fat soluble include the A D E K vitamins Fat vitamins are readily stored in the body s adipose tissue so we don t need to consume them every day 7 What are the characteristics of minerals What is the difference between major and trace minerals List the important major and trace minerals Minerals are naturally occurring inorganic substances such as calcium iron and zinc The body does not digest or break them prior to absorption Major minerals are those the body requires in amounts of at least 100mg per day These include sodium potassium phosphorus chloride calcium magnesium and sulfur Trace minerals are those we need to consume in amounts of less than 100mg per day These include selenium fluoride iodine chromium manganese iron zinc and copper 8 What affects micronutrient absorption both increase and decrease absorption Know some examples The absorption of many vitamins and minerals depends on their chemical form For example dietary iron can be in the form of heme iron or non heme iron and healthy adults absorb more heme iron and less non heme iron It can depend on the other foods in the meal For example fat soluble vitamins are absorbed better when the meal contains some fat High fiber foods that are high in oxalic acid can decrease the absorption of zinc and iron 9 What is the main function of B vitamins The main function of B vitamins is for cell metabolism and energy production 10 What are the cofactors associated with each B vitamin and what processes are they involved in Thiamin vitamin B1 and required as an enzyme cofactor for carbs and protein metabolism Riboflavin vitamin B2 and required as an enzyme cofactor for carbs and fat metabolism Niacin required for carb and fat metabolism plays a role in DNA replication and repair and cell differentiation Pyridoxine vitamin B6 and required as an enzyme cofactor for carbs and protein metabolism an assists synthesis of blood cells Folate required as an enzyme cofactor for protein metabolism and required for DNA synthesis Cobalamin vitamin B12 and assists with the formation of blood required for healthy nervous system functioning Pantothenic acid assists with fat metabolism Biotin involved as enzyme cofactor in carbs fat and protein metabolism 11 Which B vitamins are sensitive to heat light Sensitive to heat and light is riboflavin and sensitive to heat is thiamin 12 What are the deficiencies and toxicities associated with each B vitamin Thiamin there are no toxicities deficiencies include beriberi fatigue apathy decreased memory confusion irritability muscle weakness Riboflavin there are no toxicities deficiencies include ariboflavinosis swollen mouth and throat seborrheic dermatitis anemia Niacin toxicities flushing liver damage glucose intolerance blurred vision deficiencies pellagra vomiting constipation or diarrhea apathy Vitamin B6 toxicities nerve damage skin lesions deficiencies anemia dermatitis depression confusions convulsions Folate toxicities masks symptoms of vitamin b12 deficiency specifically signs of nerve damage deficiencies anemia neural tube defects in a developing fetus Vitamin B12 no known toxicities deficiencies include anemia tingling and numbness of extremities nerve damage memory loss dementia Pantothenic acid no known toxicities and very rare deficiencies Biotin no known toxicities and very rare deficiencies 13 Why are choline and iodine important What are their deficiency and toxicity symptoms Choline is important for metabolism and has a role in metabolizing fat and transporting fat and cholesterol Toxicity symptoms include fishy body odor vomiting excessive salivation sweating diarrhea and low blood pressure Deficiency symptoms include increased fat accumulation in the liver leading to liver damage Iodine is required for human health and a necessary component for the thyroid hormones Toxicity symptoms include blocking the synthesis of the thyroid hormones 14 What is hypertension How is it classified Hypertension is characterized by having above average blood pressure readings specifically systolic blood pressure over 140mm Hg or diastolic blood pressure over 90mm Hg
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