week 9

Essential Nutrients

Substances required for normal body function that must be obtained from the diet.

Vitamins

Organic compounds that are essential in small amounts and act as co-enzymes.

Minerals

Inorganic elements essential for various physiological functions, acting as cofactors in biochemical reactions.

Anaerobic Metabolism

Energy production in the absence of oxygen; primarily uses carbohydrates.

Aerobic Metabolism

Energy production using oxygen, utilizing both fats and carbohydrates.

Creatine Phosphate (CP)

A high-energy compound that rapidly regenerates ATP for short bursts of activity (~10 sec).

Glycolysis

Breakdown of glucose into pyruvate, yielding ATP; occurs in anaerobic conditions.

Acetyl CoA

A central metabolite in carbohydrate and fat metabolism.

Respiratory Quotient (RQ)

The ratio of CO₂ produced to O₂ consumed; indicates fuel utilization.

ATP-CP System

Immediate energy source (~10 sec); does not require oxygen.

Anaerobic Glycolysis

Energy production from carbohydrates without oxygen; produces lactic acid.

Aerobic System

Energy production from carbohydrates and fats with oxygen; used in prolonged exercise.

F.I.T.T. Principle

Principle outlining exercise Frequency, Intensity, Time, and Type.

Calcium (Ca)

Essential for bone health, muscle contraction, and blood clotting.

Magnesium (Mg)

Involved in ATP production and enzyme activation.

Sodium (Na)

Key for nerve function and fluid balance.

Potassium (K)

Helps regulate muscle contractions and nerve signaling.

Iron (Fe)

Essential mineral with Heme and Non-Heme forms; crucial for hemoglobin formation.

Heme Iron

Iron found in animal sources, highly absorbable.

Non-Heme Iron

Iron found in plant sources, less absorbable.

Iron-Deficiency Anemia

Condition where low iron reduces hemoglobin levels.

Copper (Cu)

Required for iron metabolism and hemoglobin synthesis.

Zinc (Zn)

Important for immune function and wound healing.

Osteoporosis

A condition characterized by weak, porous bones.

Parathyroid Hormone (PTH)

Increases blood calcium levels by stimulating bone breakdown.

Calcitonin

Lowers blood calcium by promoting bone formation.

Vitamin D

Enhances calcium absorption in the intestines.

Female Athlete Triad

Condition characterized by disordered eating, amenorrhea, and low bone density/fractures.

Pernicious Anemia

A type of anemia caused by vitamin B12 deficiency.

Thalassemia

A genetic disorder affecting hemoglobin production.