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HES 145: FINAL EXAM
Nutrition
|
The science that studies the relationship between food and optimal health and performance
The science of food and how the body uses it in health and disease
|
Maintain weight |
Energy intake and energy expenditure must be equal
|
Functions of essential nutrients
|
Provide energy
Help build/repair body tissues
Help regulate body functions
|
Fuel nutrients
|
Carbohydrates
Fat
Protein
|
Regulatory nutrients
|
Vitamins
Minerals
Water
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True or false: Regardless of the source, excess calories are stored as fat |
TRUE
3500 calories = 1 pound
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Carbohydrates functions
|
Energy source (primary function)
High intensity exercise
Brain, CNS, and red blood cells can only use carbohydrates for energy
Regulates fat and protein metabolism
Fat burns in a carbohydrate flame
|
Types of carbohydrates |
Simple sugars
low nutrient density
Fiber
lowers blood glucose and cholesterol
improved gastrointestinal health
Whole grain
digested slower
Reduced risk of CVD, diabetes, stroke, and some forms of cancer
|
Carbohydrate calories/gram |
4
|
Daily recommendation of carbohydrates |
45-65% of total daily calories
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Protein function
|
Structure of muscles, bones, organs, skin, nails, hair, etc.
Necessary for hormones, antibodies, and enzymes
Energy source when carbohydrates are not readily available
|
Amino acids |
The building blocks for proteins
(9 essential - cannot be made by the body)
(11 nonessential - can be produced by the body)
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Complete protein
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Supplies all essential amino acids in adequate amounts
Meat, fish, poultry, eggs, milk, soy
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Incomplete protein
|
Missing (or very low amounts of) at least one essential amino acid
Legumes, nuts, other plant sources
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Daily recommendation of protein
|
10-35% of total daily calories
0.8 grams/kg body weight for adults
|
Protein calories/gram |
4 |
Fat functions
|
*Concentrated energy source*
Absorption of fat-soluble vitamins
Necessary for cell structure
|
Triglycerides
|
Most fats are in this form
Glycerol molecule and 3 fatty acids
|
Saturated fats
|
No double bonds between carbon atoms
Solid at room temperature
From animal products
Raises LDL cholesterol & risk for CVD
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Unsaturated fats
|
One or more double bonds between carbon atoms
Liquid at room temperature
From plant sources
Generally lowers LDL cholesterol
Monosaturated may also increase HDL
|
Trans fats
|
Chemically added hydrogen molecule to unsaturated fats
Partially hydrogenated fatty acids
Raises LDL, lowers HDL
Increases risk for CVD and breast cancer
|
Omega-3 fatty acids
|
From fish, walnut, and flax see oil
Lowers risk of arrhythmias, which can lead to sudden cardiac death
Lowers triglyceride levels, growth rate of atherosclerotic plaque
|
Daily recommendation of fat |
20-35% of total daily calories
|
Calories/gram of fat |
9
|
Average daily intake of fat |
42% of total daily intake
|
Endurance athletes should eat more _____ |
carbohydrates
|
Strength athletes should have more ______ |
protein |
Vitamins
|
Organic (contains carbons)
Required in small amounts for cellular reactions
Water soluble (9)
Fat soluble (4) - A, D, E, K
|
Antioxidants |
A substance in food that decreases the adverse effects of free radicals (substances formed during metabolism that attack and damage cell membranes and DNA, which can lead to various chronic diseases)
|
Phytochemicals |
A naturally occurring substance found in plant foods that may help prevent and treat chronic diseases
|
Folic Acid |
For women capable of becoming pregnant
|
Vitamin B12 |
Over age 50
|
Vitamin C |
For smokers
|
Iron |
For menstruating women
|
Vitamin K |
For newborns
|
Minerals
|
Inorganic
Help regulate body functions
Aid in growth and maintenance of body tissues
Catalyze energy reactions
17 essential minerals (calcium, iron, folate, sodium...)
|
Water
|
Most critical nutrient
Body temperature regulation
Transportation of nutrients and wastes
Joint lubrication
Maintenance of blood volume
|
Amount of water loss per day |
64-80 ounces per day
|
____% of adults in the US are overweight |
67%
|
____% of children and adolescents are overweight |
15%
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________ adult deaths occur because of obesity each year |
400,000
|
Cost of overweight and obesity in the US per year |
$117 billion
(5% of our nation's total yearly health care payments)
|
Where should you shop at the grocery store? |
Around the perimeter
|
Benefits of Regular Physical Activity ******
|
Lower rate of "all-cause" mortality
Lower coronary artery disease death rate
Decreased anxiety and depression
|
Activity to avoid diseases
|
30 minute/day
5 days/week
Low to moderate intensity
|
Activity for fitness
|
30-60 minutes/day
5-6 days/week
Higher intensity
|
Activity for performance
|
1-2 hours/day
6-7 days/week
High intensity
|
China study mentioned in class? |
Showed that animal foods were linked to increased rates of heart disease and cancer
|
Physical activity |
Bodily movement produced by skeletal muscles that requires energy expenditure and produces progressive health benefits
|
Exercise |
A type of physical activity that requires planned, structured, and repetitive bodily movements with the intent of improving or maintaining one or more components of physical fitness
|
What is the only source of energy for our cells? |
ATP - adenosine triphosphate
|
Energy is released when ____ |
the ATP bonds break
|
Glycolysis
|
Breakdown of carbohydrates to produce ATP
Used during high intensity activity
Does not depend on oxygen (anaerobic)
Net yield = 2 ATP
|
Oxidative System
|
Primary source of ATP at rest and during low-intensity activities
Requires oxygen (aerobic)
1 glucose molecule -> 38 ATP
1 triglyceride molecule -> 463 ATP
|
Short intense workout energy source |
Phosphagen
|
Heavy/moderate intensity workouts energy source |
Glycolysis
|
Long moderate/light workouts energy source |
Oxidative
|
Cardiorespiratory physiology
|
Oxygen enters the lungs and is taken up by alveoli
Oxygen is picked up by hemoglobin and transported in the blood to the heart
Oxygenated blood is pumped to all organs/tissues of the body
Oxygen is used to convert food into ATP through oxidative (aerobic) metabolism
ATP provides energy to physical activity and exercise
|
Average maximal oxygen consumption (VO2 max) |
Males = 35-40 mL O2/kg body weight/minute
Females = 30-35 mL O2/kg body weight/minute
|
Measuring VO2 max
|
Measure O2 inhaled
Measure CO2 exhaled
The difference must have been used by the muscles to produce ATP
|
Benefits of aerobic training
|
increased VO2 max
increased O2 carrying capacity of the blood
decreased resting heart rate
increase cardiac muscle strength
increase in number and size
|