Exercise Science - Energy production (ATP), nutrition, unsaturated and saturated fats, lipoproteins, proteins, lipids (fats),

What causes muscle contractions

Adenosine triphasphate (ATP)

describe anerobic respiration

High intensity, short duration, burns calories even when the body is at rest afterwards (without oxygen)

describe aerobic respiration

Moderate intensity over a long period of time (with oxygen)

What is ATP?

Adenosine Triphosphate - ENERGY - is required for active transport, and is a currentcy for muscular contraction

Where is ATP stored?

Muscles, in the mitochondria

Is oxygen present in aerobic exercise?

Yes

How does ATP release energy and what is the bi product?

ATP splits apart to reproduce energy, with adenosine diphosphate being left over

How does ATP release energy and what is the bi product?

ATP splits apart splits apart to reproduce energy, with adenosine diphosphate being left over

Why does ATP have to be recharged?

Because it is what provides energy

How is ATP made?

Glycolysis (the breakdown of glucose by enzymes) and cellular respiration. After ATP is used it splits into ADP, and a phosphate group is added back in to make more ATP (ADP+P=ATP)

How is ATP replenished? Explain the cycle.

Using oxygen, chemical reactions add a phosphate group back to ADP to create ATP

What is energy defined as?

the body's capacity to do work

How is energy measured?

calories/jules

What is energy required for in the human body?

1. Digestion and metabolism

2. Growth (replication) of cells and tissues

3. Work and physical activity

What are the 4 main benefits of good nutrition?

1. Maintaining healthy weight

2. Boost immune system

3. Improves sports performance

4. Improves overall health

What are nutrients?

Essential elements of food that benefit the consumer in various ways

What are the 7 categories of different nutrients?

1. Carbohydrates

2. Protein

3. Fats

4. Vitamins

5. Minerals

6. Dietary Fibre

7. Water

Name the four things nutirents do

1. Supply energy

2. Growth/development/repair

3. Cell function

4. resistance to disease and infection

What is the difference between saturated fats and unsaturated fats?

Saturated fats

- Lack of double bonds between individual carbon atoms

- Solid at room temp

- Found in animal products

Unsaturated fats

- At least one double bond within the fatty acid chain

- Liquid at room temp

- Found in plant products (polyunsaturated and monounsaturated)

What percent of energy comes from sat and unsat fats?

1-2%

Should we consume linoleic acid? Why?

Yes, linoleic acid is an essential polyunsaturated fatty acid, and should be the primary intake of unsat fats

What is hydrogenated fat also called?

Trans fatty acids or trans unsaturated fat

What is hydrogenated fat?

The fat that has had hydrogen added to its double bonds, making it more solid. Some liquid fats are hydrogenated to become butters or creams.

Why are hydrgenated fats bad for you?

Because they are treated with hydrogen which yields trans fat, which has been linked to an increased risk of heart disease (raises low-density lipoproteins and increases high-density lipoproteins)

What are the two different types of lipoproteins?

LDL - bad, made by liver, lipids CHO and alcohol, stick to walls of arteries, damaging and narrowing them

HDL - good, made by liver and small intestine, 50% protein, 20% lipids, 20% cholesterol, remove cholesterol from arterial wall and deliver to liver

What is the purpose of protein?

1. Tissue growth

2. Forming red blood cells

3. Forming hormones

4. Forming enzymes

5. Forming muscle protein

6. Provides energy in starvation

What is the recommended % of daily intake for protein

15% (1 g/kg of body weight)

What happens when an athlete consumes excess protein?

Excess protein will be converted to amino acids, and be stored as adipose tissues

What are the side effects of consuming too much protein?

Kidney and liver damage (also fat)

True or false: Protein is a fuel source used only by the aerobic energy system

True

Name 5 foods high in protein

1. Eggs

2. Dairy

3. Lean Meat

4. Nuts and seeds

5. Fish

True or false: plant based foods do not contain cholesterol

True

What is the daily recommended intake of cholesterol

150-300mg

What is protein initially broken down by?

Saliva

What is protein made out of?

A chain of over 50 amino acids, the "biological building blocks."

How many compounds in the body contain protein?

Over 50,000

True or false: thousands of types of proteins are being made and used by the amino acids

True

Where is protein produced?

ribosomes

What do proteins in the liver do?

- Make protein

- Make non-essential amino acids

- Converted to glucose or fat

- Used for energy production

- Released into the bloodstream

Do any reservoirs exists in the body that store protein?

No

What does protein form? (name 2)

1. Protein forms tissue structures

2. Constituencies of metabolic transport and hormonal systems (what makes up)

What are the 3 main sources of protein?

1. Blood plasma

2. Visceral tissue

3. Muscle

What is energy balance?

Balance in the body between energy input and energy expended over a period of time

What is energy intake?

The calorie intake made up of carbs, fats, and proteins

CHO cal/g?

9cal/gram

Protein cal/g?

4cal/gram

Fats cal/g?

9cal/gram

What is energy output?

Use of calories (energy expenditure)

Energy equilibrium

A balance of energy intake and output that results in little or no change in weight over time.

Positive energy balance

energy intake is greater than energy expended, generally resulting in weight gain

Negative energy balance

calorie intake falls short of needs, leads to weight loss

Are fats more energy dense? Why?

yes, because they require less volume consumption to produce the same energy

When is stored fat utilised?

Starvation/survival mode

What variables effect the suggested daily caloric intake?

- Weight

- Gender

- Age

- BMI

What do food fuels do?

Breakdown, and provide energy to resynthesise ATP (with or without oxygen)

What is the most readily avaliable source of energy in the world?

CHOs

What is the recommended % of daily intake for CHOs

55-60%

CHOs are used as a fuel source for...

anaerobic glycosis (more complete breakdown) or lactic acid system

Where are CHOs found?

Bread, any sugary foods

What is the catalyst of the digestion of CHOs?

Enzymes in saliva

What are CHOs initially broken down to?

Glucose

Where is glucose absorbed?

Villi in the small intestine

If glucose in not required by the muscle cells, what happens?

Stored in muscle cells as glycogen

Once these stores are full, what happens?

Glycogen converted to adipose tissue and stored underneath skin

What happens when the glucose in the muscles has been used?

Glycogen in the liver is broken down to glucose and used as a source of energy

REMEMBER:

takes energy to make energy

What is the glycemic index?

Score out of 100 indicating the rate of digestion and absorption of glucose into the bloodstream

Where does absorption primarily take place?

Small intestines

What is insulin?

Hormone used to store excess amounts of blood sugar or glucose as glycogen

how are high GI foods Absorbed? (provide examples)

Absorbed quicker (spike in blood sugars, the rise in production of insulin in the pancreas, the release of insulin decreases blood sugar levels, and causes an increase in CHOs, oxidation, and fatigue)

- jellybeans

- white rice

- sports drink

how are low GI foods Absorbed? (provide examples)

Absorbed slower (decreases the production of insulin, lessening fatigue)

- pasta

- lentils

- apple

When are high GI and low GI foods most advantageous?

High GI - during event

Low GI - morning of, or day before event

What are the 4 roles of lipids?

1. Provide energy

2. Protect vitals

3. Form cell membrane and hormones

4. Thermal insulation

Recommended % daily intake lipids =

less than 30%

True or false: lipids are only used by aerobic system

yes, it is called aerobic lipolysis

Name 5 lipid food sources

1. Oil

2. Oily fish

3. Nuts

4. Dairy

5. Avocados

How are lipids digested?

broken down by enzymes in saliva, absorbed through villi, lymph vessels carry fatty acids via the lymphatic system to the heart, fatty acids mixed with blood that travels to muscle cells, immediately used as energy output, or stored as triglycerides

lymph vessels -> heart -> blood -> muscle cells -> triglycerides

Satiation =

signals to stop eating

Satiety =

lack of hunger / loss of apetite

Appetite =

psychological desire to consume food

What is the energy balance process?

1. Beginning to get hungry (growing hunger)

2. Hunger signals you to eat (eating)

3. Satiation signals to stop eating (between meals)

Name 6 external factors that influence hunger

(stress, mood)

- social situation

- time of day

- cultural background

- exclusive diet

- Climatic environment

- Social environment

Name 6 internal factors that influence hunger

(stress, mood)

- digestive organ functions

- central nervous system

- drug effects

- metabolic influences

- Hormones

- Temperature

Why is BMI not a reliable test?

The ratio between height and weight is sometimes off due to biological factors, lean body mass is not a component of the equation,

doesn't differentiate fat from muscle, and fails to express the body fat percentage

What is energy expenditure comprised of?

1. Thermic effect of food

2. BMR (resting energy expenditure)

3. Physical activity

Energy expenditure as rest is what percent of daily energy expenditure? (BMR)

60-70% (BMR)

Factors that imapct BMR

Body size: Metabolic rate increases as weight, height, and surface area increase.

Body composition: Fat tissue has a lower metabolic activity than muscle tissue.

Gender: The basal metabolic rate (BMR) averages 5 to 10 percent lower in women than in men.

What is the most energy consuming component of the body?

Brain, followed closely by muscles

What are the 4 ways to measure body fat %?

1. Underwater weighing

2. Bodpod

3. Skinfold measurements

4. Bioelectrical impedance

Factors in the development of obesity:

1. Biological

2. Social and environmental

3. Lifestyle and behavioural

4. Psychological factors

Risks of obesity

- hypertension

- heart disease

- stroke

- diabetes

- cancer

- sleep apnea

- osteoarthritis

- gall bladder disease

causes of being underweight

- eating disorders

- illness

- metabolic factors

- prolonged physical and emotional stress

- addiction

risks of being underweight

- malnutrition

- decline and loss of bodily functions

- vitamin deficiency

ways to combat being underweight

- small frequent meals

- fluids between meals

- caloric dense foods

- timers or other cues

- vitamin/mineral supplements

Why are nutrients important?

They contain the chemical substances used for energy and cell building and are essential elements for life and growth

How many types of nutrients are available in the food we eat? What are the categories?

over 50, grouped into 7 categories:

1. Carbohydrates

2. Proteins

3. Fats

4. Vitamins

5. Minerals

6. Dietary fibre

How many different types of vitamins are there?

14

What do vitamins do?

speed up chemical reactions, aid in growth of tissue, regulate metabolism

What vitamins are fat soluble?

A, D, E, K, stored in the body

What vitamins are water soluble?

B and C, dissolved in body fluids