Final Exam "Lock-In" Study Sheet: Energy Systems and Nutrition and Minerals and Hydration

Aerobic Metabolism (With Oxygen) - Location: Occurs within the mitochondria of the cell. - Fuel Source and Process: Converts glucose into pyruvate, which is then further broken down into carbon dioxide ( $CO_2$ ) and water ( $H_2O$ ). - Energy Yield: Produces approximately $38$ ATP total. - Applications: Primarily used for long-duration activities, such as marathons. - Key Concept: This system is highly efficient at producing energy but operates at a slower rate compared to anaerobic systems.
Anaerobic Metabolism (No Oxygen) - Location: Occurs within the cytoplasm of the cell. - Fuel Source and Process: Converts glucose into lactic acid. - Energy Yield: Produces only $2$ ATP units. - Time Limit: Effective for a maximum of approximately $10$ to $30$ seconds. - Applications: Used for high-intensity, short-burst activities like sprinting and weightlifting. - Key Concept: This system is very fast but highly inefficient.
The Three ATP Systems 1. Creatine Phosphate: - Recognized as the fastest energy system. - Duration: Lasts for approximately $10$ seconds. 2. Anaerobic Glycolysis: - Produces $2$ ATP. - Utilized for short bursts of intense activity. 3. Aerobic Metabolism: - Produces $36+$ ATP. - Utilized for endurance activities.

Caloric Values per Gram: - Carbohydrates: Provide $4\,kcal/g$ . - Protein: Provides $4\,kcal/g$ . - Fat: Provides $9\,kcal/g$ .
Fuel Preferences: - The body overall prefers to use glucose as its primary fuel source. - The heart specifically prefers to use fat for energy.

Major Minerals: Defined as minerals required in amounts greater than $100\,mg/day$ .
Trace Minerals: Defined as minerals required in amounts less than $100\,mg/day$ .
Terminology Note: The term "Minor minerals" is not a recognized scientific classification.
List of Major Minerals: - Calcium - Phosphorus - Magnesium - Sodium - Potassium - Chloride - Sulfur
Requirement Note: Calcium has the highest requirement among all minerals.
List of Trace Minerals: - Iron - Zinc - Copper - Selenium (noted for its role as an antioxidant) - Iodine - Fluoride - Chromium - Manganese
Toxicity Risk: Trace minerals are considered more toxic because the body needs them in such tiny amounts, making it easier to overdose.

Sodium ( $Na^+$ ): - Americans typically overconsume sodium. - Adequate Intake (AI) for individuals under $51$ years old: $1500\,mg/day$ . - Health Impact: Excessive intake leads to high blood pressure. - Primary Source: Processed foods found in the Standard American Diet (SAD).
Potassium ( $K^+$ ): - Functions to lower blood pressure. - Assists in muscle relaxation and the slowing of the heart rate.
Calcium: - $99\%$ of the body's calcium is stored in the bones. - Essential functions: Required for muscle contraction and nerve transmission. - Bone Density Timeline: Peak bone mass is achieved at approximately $30$ years of age. Bone density begins to decline after age $30$ .
The Cola Problem: - Colas are high in phosphoric acid. - High levels of phosphorus ( $P$ ) force the body to maintain a balance. - To balance the high phosphorus intake, the body pulls calcium from the bones, leading to bone loss.
Antioxidant Mineral: Selenium serves as a key antioxidant.
Thyroid Function: Iodine is the essential mineral for thyroid health.

Types of Iron: - Heme Iron: Found in animal products; it is absorbed more efficiently by the body. - Nonheme Iron: Found in plant-based sources.
Iron-Containing Proteins: - Hemoglobin: Transports oxygen throughout the blood. - Myoglobin: Stores oxygen within the muscles.
Absorption Enhancer (The Vitamin C Trick): - Vitamin C aids in the absorption of iron. - Mechanism: It increases stomach acidity, which leads to better ionization of the mineral. - Example: Consuming orange juice alongside iron-rich foods.
Absorption Blockers (Inhibitors): - Phytates: Found in grains. - Oxalates: Found in spinach. - Tannins: Found in tea. - Mechanism: These substances bind to minerals, thereby reducing their absorption.
Grain Processing: - Whole Grains: Retain more minerals. - Refined Grains: Have their minerals removed during processing.

Physiological Effects of Dehydration: - Leads to decreased blood volume. - Causes decreased oxygen delivery to tissues, resulting in decreased physical performance.
Measuring Hydration Status: - Monitored via weight loss during exercise. - Assessment of sweat loss.
Sports Drinks vs. Water: - Sports drinks are superior to plain water during long-duration endurance exercise. - Functional Benefit: They replace fluids, electrolytes (sodium and potassium), and carbohydrates.
Hyponatremia: - A dangerous condition caused by consuming too much water, leading to low sodium concentrations (dangerous dilution of the blood).
Fluid Compartments: - Intracellular (Inside cells): Primarily contains Potassium ( $K^+$ ). - Extracellular (Outside cells): Primarily contains Sodium ( $Na^+$ ).
Muscle Function Roles: - Sodium: Necessary for muscle contraction. - Potassium: Necessary for muscle relaxation.

Sodium Overconsumption: $95\%$ of Americans exceed recommended sodium limits.
Most Abundant Mineral: Calcium.
Teeth Hardness: Fluoride.
Antioxidant Mineral: Selenium.
Thyroid Health: Iodine.
Blood Pressure Reduction: Potassium.