Straighterline Nutrition Final Exam Review

Straighterline Nutrition Final Exam Review physical fitness - ANS-the ability to perform moderate to vigorous activity without undue fatigue ATP (adenosine triphosphate) - ANS-the main energy currency for cells. Used to promote ion pumping, enzyme activity, and muscular contraction. The immediate source of energy for body functions. ADP (adenosine diphosphate) - ANS-A breakdown product of ATP. Synthesized into ATP using energy from foodstuffs and a phosphate group. phosphocreatine (PCr) - ANS-A high-energy compound that can be used to re-form ATP. It is used primarily during bursts of activity, such as lifting and jumping. creatine - ANS-An organic (i.e. carbon containing) molecule in muscle cells that serves as a part of a high-energy compound (termed creatingphosphate or phosphocreatine) cable of synthesizing ATP from ADP. The primary goal in the use of any fuel (carb, fat, protein) - ANS-to make ATP. First line of defense for resupplying ATP in muscles - ANS-PCr (phosphocreating) The main advantage of phosphocreatine - ANS-It can be activated instantly and can replenish ATP at rates fast enough to meet the energy demands of the fastest and most powerful actions. Disadvantage of phosphocreatine - ANS-Not much of it is made and stored in the muscles Ues of glucose to make ATP can be either __ or __ - ANS-anaerobic or aerobic Anaerobic glucose breakdown - ANS-yields energy fast. It provides most of the energy needed for events that require a quick burst of energy (sprints) Disadvantage of the anaerobic breakdown of glucose - ANS-(1) cannot be sustained for long periods of time and (2) the rapid accumulation of lactic acid greatly increases the acidity of the muscle. pyruvic acid - ANS-a three-carbon compound formed during glucose metabolism, also called pyruvate lactic acid - ANS-A three-carbon acid formed during anaerobic cell metabolism; a partial breakdown product of glucose; also called lactate. Aerobic glucose breakdown is a ___ energy source - ANS-sustained aerobic breakdown of glucose yields approximately __ percent of the ATP made from complete glucose metabolism - ANS-95%. Products of aerobic glucose breakdown - ANS-carbon dioxide and water as opposed to the lactic acid of anaerobic glucose breakdown bonking - ANS-diminished mental ability as the result of blood glucose declining during exercise Fall in blood glucose during exercise is related to the depletion of ____ glycogen - ANSliver (not muscle0 ____ glycogen is used to maintain blood glucose - ANS-liver what is the main fuel for prolonged low-intensity activity - ANS-fat for lengthy activities at a moderate pace, fat supplies how much of the energy required? - ANS-70-90% The only fast-paced anaerobic fuel we eat is - ANS-carbohydrate Slow and steady aerobid activity uses___ in addition to ___ - ANS-fat/carbohydrateq amino acids derived from protein only supply about ___ of the body's general energy needs. - ANS-5%. 10-15% during endurance exercise. the primary muscle fuels for weightlifting are - ANS-PCr and carbohydrate for the brief bursts of energy, and fat during the resting states Is it possible to increase muscle mass by eating protein? - ANS-No. Physical strain/strength training is needed. Estimated calories to sustain moderate activity - ANS-5-8 kcal/minute Recommended carbohydrate intake for athletes - ANS-60% or more Three major causes of fatigue in athletes - ANS-depletion of fluid; depletion of electrolytes, and depletion of carbohydrates carbohydrate loading - ANS-high carbohydrate intake is consumed for 6 days before an athletic event while tapering exercise duration in an attempt to increase muscle glycogen stores. The amount of activity would be for events lasting more than 60-90 minutes so it applies to relatively few athletes. Purpose of carbohydrate loading - ANS-to increase muscle glycogen stores by 50-85% over typical conditions. disadvantage of carbohydrate loading - ANS-additional water (about 3 grams) is incorporated into the muscles along with each gram of glycogen. Additional water weight and muscle stiffness can detract from sports performance. consuming carbs ___ a competition provides about the same advantage as carb loading - ANS-during fat needs for athletes - ANS-up to 35% of calories from fat protein needs for athletes - ANS-1.0 - 1.6 grams of protein per kg of body weight. protein needs for non athletes - ANS-.8 grams per kg of body weight heat exhaustion - ANS-The first stage of heat-related illness that occurs because of depletion of blood volume from fuluid loss by the body. This increases body temperature and can lead to headache, dizziness, muscle weakness, and visual disturbances etc. heat crams - ANS-A frequent complication of heat exhaustion. They usually occur in people who have experienced large sweat losses from exercising for several hours in a hot climate and have consumed a large volume of water. The cramps occur in skeletal muscles and consist of contractions for 1 to 3 minutes at a time. heat stroke - ANS-Heatstroke can occur when internal body temperature reaches 104 degrees F. Seating generally ceases if left untreated, and blood circulation is greatly reduced. Nervous system damage may ensue, and death is likely. Often the skin of individuals who suffer heatstroke is hot and dry. Water vs sports drinks - ANS-less than 60 minutes or less than 5-6 pounds lost...water. Otherwise sports drinks for the electrolytes and carbohydrate replacement. hyponatremia - ANS-water intoxication ergogenic - ANS-work-producing. An ergogenic aid is a mechanical, nutritional, psychological, pharmacological, or physiological substance or treatment intended to directly improve exercise performance. What is the most potential single indicator of infant's future health - ANS-Birth weight Know if overweight pregnant women should lose weight during pregnancy - ANS-Health care providers advise against losing weight and advocate following a well-balanced, calorie restricted diet, and regular exercise program in order to gain little to no weight How are the months of pregnancy divided - ANS--First 3 months: 1st trimester continues....