UCLA PHYSCI 5 MIDTERM

food

anything you consume

nutrition

how food is digested, absorbed, metabolized, stored

scurvy

skin disorder, skin cannot produce collagen, deficiency in vitamin C

beriberi

causes paralysis and muscle wasting, deficiency in vitamin B1

wellness

absence of diseases; nutrition and physical activity

infectious diseases

caused by microorganisms (bacteria and viruses)

osteoperosis

bones become weak, lack of calcium and vitamin D

pellagra

skin disease, lack of vitamin B3

Healthy People 2020

10 year national objectives to improve health of all America; promote health, maintain healthy body weight, reduce chronic disease risk

healthful diet

carbohydrates, lipids, proteins --> whole grains, fruits, veggies, protein source, no refined sugars, limit transfat and alcohol

essential dietary nutrients

carbs, proteins, lipids, vitamins, minerals, water

organic nutrients

contain carbon: carbs, lipids, proteins, vitamins

inorganic nutrients

lack of carbon: water and minerals

macromolecules

complex chemical structures; assembled and stored in body; broken down for energy in ATP: carbs, proteins, lipids

overview of carbohydrates

fuel for the cells, fast source of energy, raise insulin (can promote fat storage); fibers do not generate energy

simple carbohydrates

small molecules, digest quickly, raise insulin quickly, fruits (intended to eat whole)

complex carbohydrates

large molecules, digest slowly, raise insulin slowly

overview of proteins

made of amino acids; maintain structure of tissues, facilitate chemical reactions, repair damage, regulate metabolism meat and plant sources

overview of lipids

insoluble in water; triglycerides, phospholipids, sterols; cell membrane and hormone functions; slow source of energy but they give a lot; found in oil, meat, cheese; heat modifies fat

triglyceride

sophisticated fat molecule; broken into fatty acid, saturated or unsaturated

omega fat

omega 3 (good), omega 6 (not as good), smaller ratio of each is better versus large (like 1:20) like we have

overview of minerals

inorganic; help with metabolism, brain function, heart contractions, muscles; no energy; need iron for RBC functions; need iodine for thyroid and hormones

major minerals

consume in larger quantities; calcium, phosphorus, sodium, potassium, chloride, magnesium, sulfur

trace minerals

consume in smaller quantities; iron, zinc, copper, manganese, fluoride, iodine

overview of water

brain electrical impulses, muscle contraction, nutrient transport, excretion of waste, heat regulation

obesity

metabolic and hormonal disease; diet should be about QUALITY and QUANTITY; rates continue to increase; marker for other chronic diseases

diabesity

diabetes and obesity

quality

what kinds of foods are you consuming

quantity

how much you are consuming

what food is about

self: taste; body: chemicals

dietary reference intake (DRIs)

recommended nutrient intakes intended to plan diets; establish recommended amounts of macro and micronutrients

micronutrients

consume in small amounts

observe, hypothesize, perform an experiment, quantify results, analyze results, conclude

steps for research

exercise

physical activity

benefits of exercise

expand energy (need food + oxygen to create ATP in mitochondria); muscles become different from other cells (can store more food, deliver more oxygen, make more mitochondria)

muscle strength

how much force are we generating

power

how fast muscles produce force/contract

endurance

duration of force production

flexibility

range of motion

breathing

benefits of exercise on respiratory system

heart beat; blood delivery; heart activities; trained have lower hr than sedentary; 60-100bpm

benefits of exercise on cardiovascular system

brain knows which muscles to contract during a specific physical activity

benefits of exercise on nervous system

feeling better

benefits of exercise on psychology

immune system benefits, digestion, muscles, bones

other benefits of exercise on the body

aerobic exercise

high repetition, low intensity; increase in endurance

anaerobic exercise

low repetition, high intensity; increase in muscle strength and power

stress on your body for adaptation

what you need from exercise for benefits to occur

adaptation

changes in your muscles in response to stress

General Adaptation Syndrome (GAS)

alarm phase, resistance phase, exhaustion phase; all a gradual progression

intensity

how much

duration

how long

frequency

how often

individual's principle

the effects of exercise will vary from person to person; dependent on genetics and which muscles (type 1 or 2) you exercise

alarm phase

body accommodates to current and future changes

resistance development phase

prepares for future stress by building reserves

exhaustion phase

overtraining and injury

hypertrophy

increase muscle size as muscle use increases; occurs when there is an increase in protein synthesis and delivery of amino acids to muscles

repetition maximum

maximum amount of weight that an individual can lift in a single rep

cross bridge

actin and myosin working together to produce force

protein synthesis

actin and myosin working together to make more proteins via cross-bridge; higher intensity and higher duration --> more ps

brain telling muscles to do a specific exercise; more connections and wiring to change muscles; improve coordination

neuronal changes from muscle activity

ADMR

acceptable macronutrients; macro: % of total caloric intake; micro: specific quantity

atrophy

muscles decrease in size as frequency of use decreases

overload principle

make big changes in muscle strength and power, muscles must be worked to the max

specificity

type of exercise performed affects type of muscles used and recruitment of those muscle fibers

low intensity exercise recruits slow oxidative muscle fibers that are fatigue resistant

example of specificity of slow oxidative muscle fibers

high intensity exercises recruit fast twitch fiber motor units that fatigue quicker than type 1

example of specificity of fast twitch fiber motor units

heavy loads so more actin and myosin cross bridges form, fast motor units are recruited and generate more force; increased coordination and strength; hypertrophy

adaptations from resistance training

slow twitch motor units are recruited and used for a long time; prolongs reaching VO2 max; increases cardiac output; increases heart rate; strengthens heart contractions; changes oxygen extraction; redistributes blood delivery

adaptations from aerobic training

VO2 max

maximum capacity our bodies have to transport and utilize oxygen during exercise; trained individuals reach VO2 max slower meaning their oxygen is getting to cells at a rate that can keep up with their activity

cardiac output

amount of blood ejected from the heart per minute; higher cardiac output more oxygen going to tissues; = heart rate x stroke volume

heart rate

number of heart contractions per minute; HRmax = 220-age; trained individuals take longer to reach HRmax

blood delivery/redistribution of blood to organs

can change based on needs; during exercise cardiac output increases and blood to muscles increases as blood to nonessential organs decreases

oxygen extraction

normally: arteries bring only some O2 rich blood to tissues, veins take O2 poor blood and extra O2 rich blood to heart

exercise: all O2 blood is needed so it goes to muscles to make more ATP

respiratory system

pulmonary ventilation (oxygen from nature to lungs) increases during exercise; gas exchange (ventilation) is faster for trained individuals

lactate threshold

when heart and lungs cannot keep up with oxygen need, the body turns to glycolysis to make ATP; glycolysis creates pyruvate but when it doesn't go to mitochondria to make ATP, like during anaerobic exercise it gets converted to lactate; more anaerobic exercise, more lactate; signifies fatigue

stroke volume

amount of blood per beat; how strong the heart beats

overview of muscles

high metabolism, store nutrients, oxygen gets delivered, adaptation increases all processes

skeletal muscle

attached to bones; about 700 in body

smooth muscles

around organs; enable their function

cardiac muscles

muscles of the heart

structure of skeletal muscles

muscle --> fascicles --> muscle cells/fibers --> myofibrils --> sarcomeres

sarcomere

functional unit of muscles; made up of actin and myosin; made of overlapping and alternating thick (myosin) and thin (actin) filaments; shortening is contraction

motor unit

neuron and muscle cells int innervates; how nervous system controls muscle movement; increase size of mu increase force generated

muscle contraction

need command, calcium, sarcomere

command

neurons send neurotransmitters (acetylcholine for muscles) to muscles through synapse

how do muscles contract

nutrients and oxygen are delivered via blood cells (more exercise, more blood vessels, more capacity for nutrients and oxygen and thus ATP), mitochondria is stimulated to produce ATP

how exercise impacts muscle contraction

resistance: increases proteins; aerobic: increases mitochondria

isotonic contraction

joint angle change; moving

isometric contraction

length of muscle doesn't change; standing

concentric contraction

angle change in direction against gravity

eccentric contraction

movement changes with gravity; leads to increase in muscle size

muscle twitch

increase in production during movement followed by decrease in force production when stopping movement; one response to one stimulation

tension

force produced by muscle

load

force muscle is working against

size principle

recruitment of different sized motor units to prevent fatigue and keep force production constant

slow oxidative type 1

fatigue slow, rely on O2 for ATP, generate lots of ATP, low glycolytic ability, lots of mitochondria, high vascularization (lots of blood vessels), high myoglobin (oxygen storage capacity), small fiver diameter, low tension, aerobic exercise leads to more of this adaptation, not much force

fast oxidative type 2a

properties are in between type 1 and type 2x

fast glycolytic type 2x

fast fatigue, high glycolytic (no O2), low mitochondria (since no O2), high force, wider muscle fiber diameter (generate more force), more adaptation with resistance training

type 2x will convert to type 2a

the more you exercise, the more