ESS 3 Lecture Notes - Lecture 20: Nutrient, Heart Rate, Broccoli
18 May 2018
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ESS 3
Final Exam Study Outline - Chapters 10-16
Chapter 15,16 (and Chapt. 12 – dietary supplements)
I. Nutrition and Physical Activity
a) components of fitness
a. physical activity
i. any bodily movement that causes energy expenditure
b. excersize
i. intentional physical exertion that promotes fitness
c. physically fit
i. resistance – weights all muscle groups
ii. cardio – moderate 3-5 days a week
iii. neuromotor
iv. flexibility
d. energy – heat mechanical electrical chemical
e. metabolism
i. how the body uses food to meet needs
ii. the sum of all the body’s chemical reactions
iii. liver is the most active processing center l
b) benefits of exercise
a. brain- reduces stress, anziety and depression
b. cardio vascular reduces BP improves heart health and
decreases risk of CVD
c. muscles and skeleton- maintains bone mass and muscles
decreases risk of osteo and decreases risk of falling in old
people
d. pancrease – decreases risk of type 2 diabetes
e. improves immunity
f. reduces risk colon, breast, lung cancer
g. helps maintain healthy body weight
c) elements of sound fitness program (FIT principle)
a. F- frequency
i. Cardio 3-5 times a week
ii. Resistance 3-4 times a week
b. I – intensity
i. Heart rate
c. T- type
i. Chose what excersize for you is appropriate
d. T – time
i. Cariod – 20 to 30 mins to 45 to 60
ii. Resistants 45-60
d) Exercise and energy needs (macronutrient needs)
a. Energy comes from 2 main sources fat and carbs which are
converted to ATP
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e) Ergogenic Aids (anabolic steroids)
a. Any physical mechanical nutritional psychological substance or
treatment that either directly improves performance or
removes restraints
f) Caffeine
a. Central nervous system stimulant
b. Demonstrated to improve performance in almost all high
intensity activities lasting longer than 1 min including long
distance endurance
g) Creatine monohydrate
a. Increases skeletal muscle creatine phosphate by 10 to 20
percent
b. Benefits to performance are commonly seen with short
duration anaerobic
h) Protein and Amino Acid supplements
II. Energy Metabolism
a) ATP and ADP
a. ATP- stores chemical energy bonds of its three phosphate
groups
b. When we need energy we break the ATP bonds
c. Why we have 3 separate ways – these systems provide
overlapping coverage to replenish ATP over the short medium
and long terms
b) Chemical reactions (Catabolism and Anabolism)
a. Catabolism- breakdown of large molecules into smaller ones
which makes you lose muscle
b. Anabolism- synthesis of proteins fat and glycogen to build
muscle tissue
c) Low Carbohydrate diets
a. Increase risk of amenorrhea (no period in women) and bone
loss and osteoporosis
d) Glycolysis (basic)
a. Anaerobic system – in cystol- fast energy short lived
b. Breaks down glucose into 3 carbon molecule pyruvate which
produces ATP no oxygen needed
c. When energy demands are high, glycolysis produces pyruvate
at a rate faster than it can be used as fuel for aerobic
metabolism
e) Lactic Acid
a. As pyruvate accumulate in muscle it is converted to lactic acid
which goes to the liver to be recycles to glycose and return to
contracting muscles
f) Aerobic Energy (basic)
a. Produces ATP more slowly
b. Longerlasting lower intensity activites
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c. Fuels
i. Pyruvates and fatty acids released by triglycerides in
adipose tissue and skeletol muscle
d. Lower intensity more likely to burn more fat
e. The body can stoer up to 2000 cal of activity above 1.5 to 2.5
hours of high intensity excersize
Chapter 10 & 11 – Vitamins- organic compounds that are needed in small quantities
for very specific functions
III. Fat soluble
a. List of each
i. A, D, E, K
ii. Need presence of dietary fat and assistance of bile to be
absorbed
b. Risk of toxicity or deficiency levels
i. More likely to cause toxicity b/c they aren’t excreated as easily
as water soluble vitamins
c. Storage difference
i. Leave the small intestine in chylomicrons bia lymph and are
stored in the body like fat
d. General intake recommendations (large, daily etc.) – not RDA values
IV. Water soluble
a) List of each – 8 B vitamins, vitamin C, and choline
b) Risk of toxicity or deficiency levels
a. D
i. Beri beri- a condition characterized by extreme weakness
caused by thiamin deficiency
c) Storage difference
a. Immediately enter the blood following absorption where most
circulate freely
b. Some vitamins are unstable and can be destroyed by ultraviolet
light as we as by cooking and storage methods
c. When tou boil foods for example that contain water soluble
vitamins typically a percentage leach out into the cooking water
d. When we consume more water soluble vitamin than we need our
body typically eliminates the excess through our urine. People are
much less likely to experience toxic adverse effects due to
overconsumption of water soluble vitamins than they are if they
consume too many fat soluble vitamins
d) General intake recommendations (large, daily etc.) – not RDA values
a. Because the water soluble vitamins are not stored in large
quantities we much consume adequate amounts of them
consistently in
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Document Summary
Chapter 10 & 11 vitamins- organic compounds that are needed in small quantities for very specific functions. Not rda values: list of each 8 b vitamins, vitamin c, and choline, risk of toxicity or deficiency levels stored in the body like fat. People are much less likely to experience toxic adverse effects due to overconsumption of water soluble vitamins than they are if they consume too many fat soluble vitamins: general intake recommendations (large, daily etc. ) B-vitamins: group functions, they are co enzymes for energy metabolism, b6- function as a coenzyme in the release of glucose from stored glycogen, sources, fish fortified soy and cereal liver shellfish red meat, deficiency issues, beri beri. Sodium/chloride: basic functions, sodium- primary electrolyte responsible for maintain fluid balance between cells throughout the body. Plays a crucial role in regulating blood pressure and is the major positively charged ion in extra cellular fuilids such as blood.
