Phy Sci 5 final
Terms
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- macronutrients
- provide energy in the form of calories
- diet composed of __ macronutrients
- 3 - protein, fat, carbohydrate
- micronutrients
- do not supply energy, important for metabolic reactions, vitamins and minerals
- metabolism
- sum of all chemical reactions taking place in the body
- __________ need to be attained to adequately perform metabolism
- nutrients
- calorimetry
-
energy is the capacity to do work
metabolic energy is derived from the catabolism (breakdown of food) -
net energy of food
fat
carb
protein
alcohol -
fat 9
carb 4
protein 4
alcohol 7 - dietary calorie
- quantity of heat necessary to raise temp of one kilogram of water one degree C
-
typical US diet vs high-fiber low fat diet
fat -
30-35%
10-20% -
typical US diet vs high-fiber low fat diet
carb -
40-50% high in refined suger
55-65% high in unrefined sugar -
typical US diet vs high-fiber low fat diet
protein -
15-20%
15-25% - whole grain
- grain milled in its entirety (bran, germ, endosperm)
- refined food
- coarse parts have been removed (only endosperm)
- enriched products
- processed foods that have some nutrients added back
-
primary fates of nutrients
fat
carb -
broken down for energy or stored as bodyfat
broken down for energy or stored as gloycogen - digestion
- breakdown of food
- absorption
- passage of food from the gut into the intestinal cells and then into the circulation
- transport
- nutrients, once absorbed, are moved throughout the body in the blood
- storage
- cells pick up nutrients from blood and store them for later use
- ___________ are easiest to digest followed by __________ and ____________.
- simple sugars, proteins, lipids
- with exception of _________ little absorption takes place in the stomach.
- alcohol
- large meal takes _______ to clear the stomach than a smaller one
- longer
- ________ pass most rapidly, ________ undergo a _____________ process
- fluids, solids, liquefication
-
how long food stays in stomach depends on
1
2
3 -
1 meal size
2 temperature (how cold is fluid? cold fluids get absorbed in 5 min)
3 composition (meal liquid or solid? how much fat & fiber? refined carbs leave stomach quickly, protein and unrefined carbs moderately, fat slowly) - about __% of absorption takes place in the first 2 sections of the small intestine
- 90
- carbs first broken down into _______ molecules which can be stored in the _______ and _______________ as ____________.
- glucose, liver, skeletal muscles, glycogen (storage form of carb)
- to store _______ in a cell, they must be converted into glycogen
- glucose
- _________ unlike __________ cannot escape and remains trapped
- glycogen, glucose
- cells that lack glycogen...
- cannot release energy during exercise
- we can convert _____ to _____ and store it as energy but not vice versa (except for __________________________________________)
- carb, fat, glycerol portion of triglyceride molecule
- simple carbs
-
monosaccharides - basic unit of carb
disaccharides - 2 unit saccharides - complex carbs
-
polysaccharides...
plant
animal - monosaccharides
-
glucose (GLU) - blood sugar
fructose (FRU) - found in high concentrations in fruits
galactose (GAL) - part of lactose - polysaccharides
-
plant - starch, fiber (cannot completely digest or absorb)
animal -glycogen - since 1900, complex carb intake has decreased __% while intake of refined carbs has increased __%
- 30, 20
- pancreas secretes __________________________ to ___________________ to chew up starches
- pancreatic amylase, small intestine
- intestinal cells secrete _________________ for _________ digestion
- enzymes, carb
- sucrase
- breaks down sucrose into GLU + FRU
- maltase
- breaks down maltose into 2 GLU
- lactase
- breaks down lactose into GLU + GAL
- lactose intolerance
- incapable of breaking down lactose into GLU + GAL due to lactase enzyme deficiency
- limits for rate of glucose absorption from smal intestine range from __-__g/hr for a 70kg person
- 50-80
- monosaccharides are absorbed from small intestine into bloodstream via the _____________________________________ that passes by pancreas and induces _________________
- hepatic-portal circulation, insulin secretion
- liver takes up ______ and converts it to ______ and subsequently into ______________.
- fructose, glucose, liver glycogen
- glucose in blood is transported into _________ where it forms a polysaccharide __________.
- skeletal muscle, glycogen
- liver glycogen replenishes blood glucose during ________ stages
- postabsorptive
- GI
- glycemic index
- GI measures...
- percentage of total area under curve for blood glucose when cosuming a food compared to glucose itself - tells how much and how long glucose is increased in blood after eating food.
- because food's fiber content _____ digestion, GI is ________
- slows, lower
- if one eats food with high GI...
- blood glucose rises quickly
- amylose
- long straight chain of glucose units twisted into a helical coil - slow breakdown and absorption rate
- amylopectin
- highly branched monosaccharide linkage- increased branching allows greater surface area exposure and hence easier digestion and absorptionof starch form by body (high GI)
- glycemic load
- GI x amount of grams of food -> determines blood glucose response to a meal
- higher glycemic load =
- greater rise in blood glucose, insulin release
- II
- Insulin index
- these have disproportionally high insulin responses than predicted by GI
- protein rich foods, candy, bakery products high in fat and refined carb
- satiety
- degree of fullness one feels after eating a food/meal
- SI
- satiety index
- SI measures...
- how well different foods fill you up in 240 cal portions
- fat content is associated with a ______ SI score
- lower
- for weight control foods with _____ GIs and SIs are wise choices
- lower
- dietary fiber
- nondigestibale carb and lignins found in plants
- functional fiber
- synthetic or isolated nondigestible carb that have beneficial physiological effects in humans
- total fiber
- dietary + functional fiber
- __% of fat we eat is in form of triglyc
- 95
- more viscous a fat, the...
- greater the degree of unsat fatty acid
- saturated
- each carbon atom is bound to 4 other atoms
- most saturated fats...
- raise blood cholesterol
- usaturated
- a double bond between two carbon molecules
- types of unsat fatty acids
-
monounsaturated (1 double bond)
polyunsaturated (more than 1 double bond) - most common fatty acids are
- 18 carbon (SOLL) stearic, oleic, linoleic, linolenic
- linoleic
- omega-6
- linolenic
- omega 3
- compound fats
- contain other molecules in addition to the TG
- lipoproteins
- contain TG, cholesterol, phospholipids, and protein
- 4 major lipoproteins
- chylomicrons, VLDL, LDL (bad), HDL (good)
- derived fats
- trans fatty acids, steroids
- partial hydrogenation
- adds hydrogen wheere double bonds are usually present
- hydrogen _________ lipid's melting temp, creates ________ fat
- increases, firmer
- CIS
- carbons attached to carbons on same side of FA
- TRANS
- more straightened chain, adjacent carbons attached to carbons on opposite sides
- TFA increases ____ and decreases ___
- LDL, HDL
- steroids include
- cholesterol, cortisol, bile acids, Vitamin D, androgens (testosterone, DHEA, androstenedione), estrogens
- bile is produced by ______ and stored in ______________. it....
- liver, gall bladder, breaks up fat globules into smaller micelles to increase surface area so they can be acted upon by other enzymes
- pancreatic lipase
- TG -> 2 FA + MG
- long chain fatty acids (more than ___ carbons) along with _________________ reform into ___ and once absorbed into mucosal cells, they combine with _______________, _______________________, _______________ to form __________________
- 12, monoglycerides, TG, phospholipid, protein, cholesterol, chylomicrons
- what gets chylomicrons into tissues from blood
- lipoprotein lipase
- dietary form of fat
- TG
- absorbed form of fat into intestinal cells
- FFA, MG
- transport form of fat
- lipoproteins
-
building blocks of fat are
building blocks of protein are -
fatty acids
amino acids - many amino acids but only ___ make up proteins
- 20
- essential amino acids
-
(pilth took viagra last morning)
phenylalanine
isoleucine
leucine
threonine
histidine
tryptophan
valine
lysine
methionine - protein RDA =
- 0.8g/kg body weight
- types of protein
-
complete protein(animal origin - has all essential amino acids)
incomplete protein(plant - lacks one or more essential AA)
limiting AA (essential amino acids are in lowest concentration)
protein synthesis (without one AA, can't make some proteins) - protein (nitrogen) balance
- nitrogen intake = nitrogen excretion
- positive protein balance
- net protein intake > net protein excretion
- negative protein balance
- net protein intake < net protein excretion
- types of dietary protein
- whey (fast) and casein (slow) found in milk, soy (plant but complete)
- water soluble vitamins
- 8 Bs, niacin, flic acid, biotin, panthothenic acid, C
- fat soluble vitamins
- A,D, E, K
- major minerals
- need more than 100mg/day - calcium, sodium, potassium, chloride, phosphorus, sulfur, magnesium
- trace minerals
- less than 100mg/day - iron, iodine, chromium, selenium, flouride, copper, manganese, molybdenum (ii kusuri wo fukumu)
- phytochemicals
- additional vitamin-like compounds that have been documented to impart health benefits
-
phyto
lycopene - red, tomatoes
-
phyto
anthocyanins - red-purple, berries, grapes, apples, wine
-
phyto
B-carotene - orange, mangos, apricots, squash, carrots
-
phyto
B-cryptothanxin - orange-yellow, oranges, tangerines, peaches, papayas
-
phyto
lutein, eaxanthin, sulforathane, isothiocyanate, indoles - green, broccolo, brussel sprouts
-
phyto
flavanoids - white-green, onions, pears, wine, garlic, celery
- all phytochemicals
- lycopene, anthocyanins, B-carotene, B-cryptothanxin, lutein, zeacanthin, sulforathane, isothiocyanate, indoles, flavanoids (labbel le zinc siif)
- bioavailability
- amount of nutrient absorbed compared to amount ingested
-
dietary components
enerygy, carb, fiber, lipid, protein -
energy - no RDA
carb - 130g/day
fiber - female 25g, male 35g/day
lipid - no RDA
protein - 0.8g/kg body weight - DV
- daily value by food and nutrition board of the national academy of sciences
- toxicity
- > 500% of RDA
- deficiency
- < 70% of RDA
- advertising claims
- parity claim (2 things are equal), improper comparison (extra strength vs regular strength), fat-free (<0.5g fat per serving), lowfat (<3gfat per serving),lite (1/3 less kcal or 50% less fat than original), cholesterol free )less than 2mg cholesterol/serving, 5g fat per serving, 2g or less sat fat), calorie-free/low calorie (contains <5 kcal/serving or <40kcal/serving)
- ATP
- adenosine triphosphate, form of chemical energy that body produces for biological work
- cellular respiration
- glucose + 6O2 --> 6CO2 + 6H2O + ATP
- CP
- creatine phosphate
- CP breakdown...
- drives reformation of ATP
- energy systems
-
immediate energy - ATP-CP system
short-term energy - lactic acid systm (anaerobic glycolysis)
long-term energy - aerobic systerm - 3 important functions of carbohydrates
- fuel for energy (esp during exercise),protein sparin (preserve tissue proteins) - nitrogen balance improves with ingestion of non-protein calories, fuel for the central nervous system
- what hormone controls carb metabolism in liver
- glucagon
- ___________ resupplies blood glucose during post-absorptive periods
- liver
- glycogenesis
- formation of glycogen, stimulated by insulin
- glycogenolysis
- break down of glycogen to glucose
- glycolysis
- oxidation of glucose to pyruvate
- gluconeogenesis
- conversion of pyruvate or other organic precursors to glucose
- anaerobic metabolism
- glycolysis
- aerobic metabolism
- oxygen is final acceptor of electrons
- glycolysis releases...
- 2 ATP
- pyruvate converted to...
- lactic acid, most into acetyl-CoA
-
anaerobic exercise uses...
aerobic exercise uses... -
primarily carbs anaerobically
primarily carbs anaerobically and carbs and fats aerobically -
carbs converted to _________
pyruvate ---> ________________ ---> ___ - fatty acids, acetyl CoA, FFA
- obesity
- excessive accumulation of body fat
-
body fat
males
females
morbidly obese -
>25%
>30%
>50% - __% of US population is obese
- 30
- why has obesity increased
-
energy intake
- inexpensive, energy dense foods
- increased portion sizes
- high fat intake
- increased refined sugar intake
- decreased fruit, veg, fiber intake
energy expenditure
- decreased phys activity
- decreased leisure timephys activity
- increased sedentary behavior - android
- apple shape
- gynoid
- pear shape
-
android fat poses threats for
gynoid fat comes from -
diabetes, hypertensions, hyperlipidemia
pregnancy -
hypertrophy
hyperplasia -
greater fat size
greater fat cell number - diet induced thermogenesis, TEF
- thermic effect of food - metabolism higher after a meal
-
lipid fuel sources
_____ stored directly in ____________
_____ from TG in ______________ tissue
TG in ______________________ hydrolyzed by __________________ on the capillary endothelium -
TG muscle cells
FFA, adipose
lipoprotein complezes, lipoprotein lipase - lipoprotein lipase
- enzyme that breaks down plasma TGs into FFA and MG
- andipose tissue LPL stimulated by
- insulin, caloric restriction, estrogen
- lipogenesis
- formation and storage of fat
- hormone sensitive lipase (HSL)
- enzyme that breaks down TG into FFA and glycerl in the adipocyte andin skeletal muscle (lypolysis)
-
HSL stimulated by
inhibited by -
stress hormones catecholamines, epinephrine, norepinephrine, growth hormone, thyroid hormone, testosterone, glucagon
insulin - B-oxidation
- fat metabolism in muscle - FFA breakdown into 2 carbon acetyl-CoA fragments, which then undergo aerobic metabolism into ATP
- thin protein
- actin
- thick protein
- myosin
-
functional units of muscle fibers called:
made up of: -
myofibrils
actin, myosin - sliding filament theory
- proposes that a muscle shortens or lengthnes as the actin and myosin filaments slide past each other without actually changing the length
- excitation-contraction coupling
- brain starts impulse, calcium released, muscle contracts
- muscle fiber types
-
slow-twitch
fast-twitch - slow-twitch
-
SO (slow oxidative)
long distance running
large and numerous mitochondria
high myoglobin
dark meat
high abiliity to oxidize fat - fast twitch
-
fast shortening speed
power lifting
type IIa fast oxidative glycolytic (FOG) - high oxidative and glycolytic capacity
type IIx(b) fast glycolytic (FG) low oxidative capacity -
neutral control of movement
motor unit - a motorneutron and all the muscle fibers it innervates (controls)
- motor units composed of...
- fibers of one specific type - fire in an all or none manner
- size principle
- muscle force requirement increases, larger motor units recruited
- recruitment
- adding more motor units to increase a muscle's force
- lighter to heavier effort
- slow twitch.. fast twitch IIa... fast twitch IIx
- types of muscle action
-
isometric - muscle length/joint angle don't change
dynamic muscle action - change in joint angle
- shortening - concentric (raise arm)
- lengthening - eccentric (lower arm) - actually causes more damage - BMR
- basal metabolic rate - minimum level of eergy required to sustain body's vital functions in waking state - makes up greatest % of daily energy expenditure
- 3 factors that determine substrate contribution
-
exercise intensity
antecedent diet
training status -
RER
RQ -
respiratory exchange ratio
respiratory quotient - RQ=
- CO2 produced/O2 consumed
- lower RQ denotes higher % of ______ utilization, high RQ denotes _______.
- fat, carb
- athlete's diet
-
carb 5-7g/kg (55-65%)
protein 1-2g/kg (15-25%)
fat 15-20% - typical US diet
-
kcal 4200
carb 57%
fat 32%
protein 11% - 40/30/30 restricted
- 40/30/30
- 40/30/30 eucaloric
- more than twice as much volume than restricted
- appropriate diet
-
630g carb
93g fat
210g protein - athletic individual zone
- hypocaloric, carbs too low
- sedentary person needing 2000kcal
-
typcial american 2000kcal
zone 1088 kcal ok protein, too low calories
eucaloric 200kcal, adjusted levels of fat and protein - lypolysis
- breakdown of fat in fat cells
- EPOC
- excess post-exercise oxygen consumption - elevation of metabolism above resting levels after exercise
- principles of exercise physiology
-
overload principle (GAS-genereal adaptation syndrome)
specificity principle - muscles trained, type of exercise
rate of improvement
maintenance of adaptations
individual principle
motivation -
VO2 max =
described as... - maximal aerobic capacityregion whee oxygen uptake plateaus and shows no further increase with an increase in workload/intensity - shows fitness level
- maximal oxygen consumption
-
cardiac output (CO, amount of blood ejected from left ventricle per min)
during maximal exercise, 85-95% OF co IS GOING TO HEART AND ACTIVE skeletal muscle - exercise hyperemia
- increase of blood flow to heart and skel musc
-
1000s of reps
25-100
1-20 -
endurance training
muscular endurance
strength training zone - exercise
-
frequency 3-5 days a week
duration 20-60 min
intensity - based on HR - physiological principles of resistance exercise
-
freq 2 days/wk
intensity 8-12 RM
duration 8-10 exercises, 1-3 sets per exercise, one exercise per body part - DOMS
- delayed onset muscle soreness
- ergogenic
- work producing
- Cr
- creatine - produced by liver, kidney, pancreas - transported to skeletal muscle
- Cr supplement enhances...
- ATP resynthesis