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fitness & health
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- 1Calorimetery*The study of energy needs of the body & energy content of foods.
*Allows us to determine caloric balance.. - 2A calorie is the amount of heat energy to raise the temperature of 1L of water from 14.5C to 15.5CTrue
- 3A bomb calorimeter is used to measure caloric content of foods.True
- 4Caloric requirements of humans are large.True
- 5Calories are typically measures in kilocalories.True
- 61 Calorie = 1000 calories Capital C = kilocaloriesTrue
- 7Caloric Content of foods:Carbohydrates: 4 Calories/gram
Protein: 4 Calories/gram
Fat: 9 Calories/gram - 8Caloric needs of an individual is determined by:1) Direct Calorimetry
2) Indirect Calorimetry - 9Direct Calorimetry*Individuals live in a chamber.
*Temperature change in chamber indicates the amount of energy spent. - 10Indirect Calorimetry*Uses of oxygen consumption to estimate the amount of calories used.
*For every liter of oxygen consumed, the body uses 5 Calories. - 11Can determine caloric need by:1) Resting Energy Expenditure + Activity Energy Expenditure
2) Harris-Benedict Equation = BMR
Males: 66 + (13.7 x weight kg) + (5 x height cm) - (6.8 x age)
Females: 665 + (9.6 x wight kg) + (1.8 x height cm) - (4.7 x age)
Activity level factor:
Sedentary: 1.0 x BMR
Low Activity: 1.11 x BMR
Active: 1.25 x BMR
Very Active: 1.48 x BMR - 12Gaining Weight*Adding 1lb of lean muscle requires 2300-3600 extra calories.
*Muscle anabolism occurs at limited levels & limited rates following resistance training.
*200-300 Calories/day increase. Greater increases promote fat deposition. - 13Losing Weight*Losing 1lb of fat requires 3500Calories deficit.
*Extreme calorie deficit reduces metabolic rate & makes it more difficult to lose weight.
*Reduces energy stores for training.
*Caloric requirements = nutrient reduction.
*Reduction in carbohydrates reduces water weight.
*Glycogen requires water for storage.
*Reduction of 200-300Calories/day is good. - 14Good weight loss strategy for athletes:*Weight should be managed throughout the year.
*Don't weight until in-season or periods of hard training to implement serious weight loss.
*Reduce daily caloric intake by small amounts.
*Maintain reasonable carbohydrate consumption to maintain energy levels (endurance athletes).
*Some evidence suggests extra protein consumption may help prevent muscle catabolism (muscle loss). - 15Nutrients are divided into 2 categories:1) Macronutrients
2) Micronutrients - 16Macronutrients*Carbohydrates
*Protein
*Fat
*Water - 17Micronutrients*Vitamins
*Minerals
*Trace Elements - 182 Carbohydrate Categories:1) Simple Carbohydrates
2) Complex Carbohydrates - 19Simple Carbohydrates:*Monosaccharides
(glucose & fructose)
*Disaccharides
(sucrose) - 20Complex Carbohydrates:Polysaccharides
(starch & fiber) - 21Polysaccharide Digestion:*We can only absorb monosaccharides from the gut into the blood.
*All disaccharides & polysaccharides must be broken down into monosaccharides for absorption.
*Differences in starch & fiber affect absorption of these carbohydrates. (humans can't absorb fiber) - 22Carbohydrates*All dietary carbohydrates are made of glucose, fructose, & galactose.
*Glucose is the only carb we can metabolize.
*We convert fructose & galactose in the liver.
*Primary is as an energy substrate.
4Cal/gram
*Stored in 3 areas.
Liver (as glycogen)
Skeletal muscle (as glycogen)
Bood (as glucose)
*Carbs are the only fuel that the brain uses.
*Carbs are necessary for hight intensity exercise.
*We store 2000-2500Cal of carbs.
*Stores must constantly be replenished.
*Maintaining blood glucose levels are essential to health & endurance exercise performance.
*When blood glucose drops, liver glycogen is broken down into glucose & enters the blood.
*Glucose in the blood then causes insulin to be released by the pancreas & glucose to enter the muscle. - 23Carbs & Diabetes: 2 Types of Diabetes1) Type 1
-Person lacks the ability to produce insulin.
-Exact cause is unknown.
-Must take insulin injections.
2) Type 2
-Insulin resistant diabetes.
-Some genetic predisposition.
-Too much sugar intake.
-0besity. - 24Fats*Majority of dietary fats exit as triglycerides.
-Plant
-Animal
*Consist of glycerol molecules & 3 attached fatty acyls. - 25Fat Digestion/Absorption*Fats are absorbed from the intestine & transported to the liver.
*In the liver they are combined with proteins & cholesterol to form lipoproteins.
*Lipoproteins transport fats to peripheral tissue. - 26Overconsumption & Atherosclerosis*Excess dietary fat/calories leads to high blood lipoproteins.
*Can adhere to vessel walls & contribute to plaque.
Accumulation --> Atherosclerosis
*Condition can be exacerbated by diabetes. - 27Destinations/Uses for fats*Energy
*Pad & protect organs
*Insulation
*Cell membranes
*Myelin
*Blood clotting
*Nutrient Absorption - 28Fats as an Energy Source*9Cal from 1gram of fat.
*Requires more oxygen to release from fat that from carbs.
*Fats are used during low to moderate intensity exercise. - 29Fat consumption & weight management-Fat consumption can be useful.
*saliety
eat less at each meal
-Reduces motility.
*reduces insulin spikes
*consistent, extended delivery of nutrients
-Must be conscious of caloric content. - 30Fat Consumption & Exercise Performance-Fats provide more Calories than carbs, however endurance athletes need to consume carbs.
-Fats are used sparingly during extended, high-intensity exercise.
-Body stores more fat than carbs.
Carbs:
*2500Cal
*125Cal per mile
*20miles from carbs
Fat:
*60Cal runner
*2.4Cal of fat
*9Cal per gram
*21600Cal=170miles - 31Proteins-Proteins are composed of amino acids.
-Amino group on one end, carboxyl group on the other.
- There are 20 different amino acids in human metabolism.
-Amino acids can be linked together w/ peptide bonds. These bonds help to form the larger molecules known as polypeptides.
-Numerous polypeptides bind together to form proteins.
-Characteristics of proteins is determined by types of amino acids, sequence of amino acids, & types of bonds.
-Determine the shape, consistency, activity, & function of the protein. - 32Amino Acids --> Proteins-Amino acids are absorbed into blood, transported to target tissue.
*Energy (4Cal/gram)
*Synthesis of proteins
-DNA provides blueprint for proteins.
-Transcription & translation
*which amino acids are used
*sequence of amino acids - 33Proteins are utilized for a wide variety of functions:1) Structural
*muscle
2) Carrier/Transport
*Blood (hemoglobin)
*Membranes
3) Enzymes
4) Hormones
*Insulin
5) Maintenance of blood volume - 34Protein Abnormalities-Amino acid sequence can affect shape & function of proteins.
-Globin proteins of hemoglobins are composed of 31 amino acids.
Substitution of AA #6, a glutamine, w/ a valine results in a malformed polypeptide. - 35Essential Amino Acids*20 amino acids
*8 are essential
*Body can't synthesize
*Must be consumed in diet
-Phenylalanine
-Valine
-Threonine
-Tryptophan
-Isoleucine
-Methionine
-Histidine, Arginine (infant & children)
-Leucine
-Lysine - 36Protein Needs & Athletes-We need 0.8grams/kg body mass of proteins.
Bodybuilder would need 1-1.2grams/kg body mass
Bicycler would need 1.4-1.6grams/kg body mass - 37Too much protein:-Consumption of more than 4g/kg body mass is dangerous.
-Ammonia toxcity - 38Water:*The Most Essential Nutrient(most urgent)
*60% of Body Mass is Water
*Solvent for all Reactions
*Fluid Portion of Blood
*Used to Cool Body in Hot Environment
-Sweat - 39Water, Dehydration, and Exercise Performance-Dehydration measured in % loss of body mass
-A 100 kg man who loses 2 kg is said to be 2% dehydrated
-Sweat comes from Plasma
Plasma loss → reduced endurance exercise performance - 40How much water do we need?8 glasses a day? Get outta here, it depends.
Dehydration Results in Thirst
Most will be fine drinking to thirst - 41Micronutrients-Vitamins
*Organic Substances
*Essential Nutrients
A
B complex
C
D
E
-Minerals
*Inorganic
*Essential Nutrients
*Elements
Iron
Calcium
Magnesium
Chromium
Sodium - 42Recommended AmountsRecommended DIETARY Allowance:
Average daily requirement to prevent deficiency symptoms
Typically need long term deficiencies to develop symptoms
Fat Soluble vs Water Soluble Nutrients - 43Am I deficient?Do you have ostensive deficiency symptoms?
3 – 5 day dietary recall is required (write down everything you eat)
Consistent deficiencies require changes in dietary habits or supplementation - 44Supplementation-Do athletes need more than the RDA?
-Increased caloric intake
-Eating a varied diet
-Supplements are not a bad insurance policy
-Usually best to consume with meals
-Generally absorption is enhanced with foods - 45Vitamin AEssential for Light Absorbing Molecules in the Eyes
Antioxidant – protects cell membranes
Found in:
Liver
Fish
Fish Oils
Carrots - 46B-Vitamins8 closely related vitamins
Often used in metabolic reactions that lead to ATP production
Typically found in Eggs, Grains, Meat - 47Vitamin CAnti-oxidant
Protects Cell Membranes from Damage
Can Improve Iron Absorption
No Evidence that Mega Doses Bolster the Immune System
Found in:
Citrus Fruits
Green Peppers
Tomatoes - 48Vitamin DNecessary for Proper Calcium Metabolism
Absorption
Deposition and Mobilization
Found in:
Eggs
Salmon
Sunshine - 49Vitamin EAntioxidant
Protects Cell Membranes Especially Red Blood Cells
Found in:
Corn
Soy
Meat
Poultry - 50Minerals: IronNecessary for Oxygen Transport
Hemoglobin (blood)
Myoglobin (muscle)
Neuroglobin (nerve tissue)
Cytoglobin (other tissues)
Found in:
Meat
Eggs - 51Minerals: CalciumMaintain Bone Density
Numerous Biological Processes are Regulated by Calcium
Found in
Dairy
Green Leafy Veggies can inhibit absorption - 52Minerals: MagnesiumNecessary for breakdown of ATP – Free Energy Release
Found in:
Grains
Nuts
Seafood - 53Minerals: ChromiumNecessary for proper insulin function, insulin activates transports…
Found in:
Eggs
Broccoli
Grains - 54Minerals: SodiumUsed for Fluid Regulation
Action Potential (nerve signals)
Found in:
Hard not to find it
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- Karteikarten am fitness & health, erstellt von staplin97 am 13/12/2015.
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