week 9

Term Sheet: Week 9

BILD 22: Introduction to Human Nutrition

❖ Nutrition and Exercise

❖ General Terms

❖ 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.

Exercise Physiology

❖ 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.

➢ RQ = 1 → 100% carbohydrates

➢ RQ = 0.7 → 100% fats

Energy Systems in Exercise

❖ 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.

Training Principles

❖ F.I.T.T. Principle:

➢ Frequency: How often you exercise.

➢ Intensity: Effort level during exercise.

➢ Time: Duration of exercise session.

➢ Type: Specific exercises performed.

Minerals

Macro-Minerals (Required in larger amounts)

❖ 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.

❖ Micro (Trace) Minerals (Needed in smaller amounts)

❖ Iron (Fe):

➢ Heme Iron: Found in animal sources, highly absorbable.

➢ Non-Heme 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.

Bone Health

❖ 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.

Special Conditions

❖ Female Athlete Triad:

➢ Disordered eating

➢ Amenorrhea (loss of menstrual cycle)

➢ Low bone density/fractures

❖ Pernicious Anemia: A type of anemia caused by vitamin B12 deficiency.

❖ Thalassemia: A genetic disorder affecting hemoglobin production.