ESS 3 Study Guide - Final Guide: Orthorexia Nervosa, Leptin, Ghrelin

81 views13 pages

coralcockroach626

4 Jul 2018

School

UCSB

Department

Exercise & Sport Studies

Course

ESS 3

Professor

Slade

For unlimited access to Study Guides, a Grade+ subscription is required.

Nutrition and Physical Activity

Components of fitness:

➔Flexibility, muscle strength, muscle endurance, and cardiorespiratory endurance

➔Benefits of exercise:

◆Reduces risk of every major lifestyle disease

◆Reduces risk of heart disease, CVA, high blood pressure, obesity, type II

diabetes, and cancer

◆Promotes joint mobility.

➔Sound fitness program (FIT): 3-5 days a week of planned activity

◆Intensity: proper intensity (65-85% of max HR)

◆Time of activity: 25-60 min.

◆Exercise and energy needs (macronutrient needs):

● Need plenty of fluids before, after, and during exercise

● Diet: high in carbohydrate (60-70%), moderate in fat (20-35%), and

adequate in protein (10-20%)

Ergogenic Aids: substances used to improve exercise and athletic performance

➔Many not effective, can be dangerous

➔Ex: anabolic steroids, testosterone, creatine

➔Caffeine: Most widely used stimulant in the world

◆No nutritional value

◆CNS stimulant

◆Heavy use can cause insomnia, nervousness, restlessness, tremors, upset

stomach, fast heart rate

➔Creatine: A nitrogen-containing compound that combines with phosphate to form the

high-energy compound creatine phosphate in muscles

◆ Enhances performance during intense activity

◆Evidence of value has not been ascertained, many athletes take it in very large

doses, long term effects are unknown

Physical activity: any bodily movement produced by skeletal muscles

Exercise: intentional physical exertion

➔Promotes physical fitness (ability to perform moderate to vigorous activity without undue

fatigue)

➔Reduces risk of diseases

➔Maintains healthy body weight

Physical exercise to promote health

➔Resistance training (strength training)

◆Increases muscle strength and promotes bone health

➔Cardio

◆Increases heart rate and promotes use of oxygen

➔Neuromotor

find more resources at oneclass.com

Unlock document

This preview shows pages 1-3 of the document.
Unlock all 13 pages and 3 million more documents.

Already have an account? Log in

◆Incorporates balance, agility, and coordination

➔Flexibility

◆Promotes the ability to move joints through the whole span of movement

◆Stretching

Metabolic reactions

➔Enzymes: facilitators of metabolic reactions

➔Coenzymes: associate with enzymes

◆Enzymes cannot function without coenzymes

➔Two compounds formed along the way through carbohydrates

◆Pyruvate

● Can be used to make glucose

●Quick energy needs (anaerobic)

○ Pyruvate → lactate

●Slow energy needs (aerobic)

○ Pyruvate → Acetyl CoA

◆Acetyl CoA

● Cannot be used to make glucose

● Used to make ATP

● Synthesizes fat

ATP (adenosine triphosphate)

➔Released during breakdown of glucose, fatty acids, and amino acids for energy

➔Produced by energy systems

◆Anaerobic (doesn’t require oxygen)

● Source of energy for short bursts of highly intense exercise

● Phosphate system

○ Creatine in the muscles is used to make more ATP

● Glycolysis

○ Breaks down glucose → pyruvate → lactate for glycolysis to

continue

○ Lactic acid (byproduct of glycolysis)

◆Transported to the liver where it is converted to glucose

◆Aerobic (requires exercise)

● Source of energy for longer lower-intensity exercise

● Can yield more energy for a longer time than anaerobic metabolism

● Pyruvate → Acetyl CoA

➔ADP: important chemical in the energy production of a cell

◆Produced when ATP breaks down

◆Provides energy for muscular contraction

Chemical reactions

➔Catabolism: reactions in which large molecules are broken down into smaller ones

◆Releases energy

find more resources at oneclass.com

Unlock document

This preview shows pages 1-3 of the document.
Unlock all 13 pages and 3 million more documents.

Already have an account? Log in

◆Causes a loss of skeletal muscle

➔Anabolism: the building up of body compounds

◆Small molecules put together to build larger ones

◆Requires energy

Low carbohydrate diets

➔Metabolism similar to fasting

➔Uses glycogen stores first and then gluconeogenesis when glycogen is depleted

◆Body tissues can even been used

➔Side effects: nausea, fatigue, low BP, elevated uric acid

TCA cycle: Common metabolic pathway for all macronutrients

➔Takes place in the mitochondria of the cell when cells need energy acetyl CoA enter

TCA cycle

◆Compounds lose a carbon to CO2 and releases a total of 8 electrons

Vitamins

➔Organic compounds that the body needs in small quantities (considered micronutrients)

➔Essential nutrients (must be consumed in the diet to meet the body’s needs)

➔Bioavailability: the degree to which nutrients can be absorbed and utilized by the body

➔Not a source of energy (calories)

➔Deficiencies occur mostly in people who cannot absorb fat normally

➔Difference: how they are absorbed and transported in the body

Fat-soluble Water-soluble

Deficiency unlikely Deficiency likely

Long term body storage (excess stored in

tissue)

Short term body storage (excess is

excreted)

Higher risk of toxicity Lower risk of toxicity (can acquire toxic

levels through supplements)

Less frequently needed More frequently needed

Absorbed in small intestine Absorbed through intestinal walls and

travel to cells

Antioxidants: chemicals that protect cells against damage from oxidation that produces free

radicals

➔Vitamins E, A (beta-carotene), C stabilize free radicals

➔Free radicals: highly unstable atoms

◆Many metabolic processes involve oxidative reactions that produce free radicals

◆Also produced by UV, toxic substances, pollution

➔Cancer: diseases characterized by cells that spontaneously reproduce

◆Caused by free radicals and carcinogens

◆Factors:

● Tobacco use

● Sun exposure

find more resources at oneclass.com

Unlock document

This preview shows pages 1-3 of the document.
Unlock all 13 pages and 3 million more documents.

Already have an account? Log in

Document Summary

Flexibility, muscle strength, muscle endurance, and cardiorespiratory endurance. Reduces risk of every major lifestyle disease. Reduces risk of heart disease, cva, high blood pressure, obesity, type ii diabetes, and cancer. Sound fitness program (fit): 3-5 days a week of planned activity. Intensity: proper intensity (65-85% of max hr) Need plenty of fluids before, after, and during exercise. Diet: high in carbohydrate (60-70%), moderate in fat (20-35%), and adequate in protein (10-20%) Ergogenic aids: substances used to improve exercise and athletic performance. Caffeine: most widely used stimulant in the world. Heavy use can cause insomnia, nervousness, restlessness, tremors, upset stomach, fast heart rate. Creatine: a nitrogen-containing compound that combines with phosphate to form the high-energy compound creatine phosphate in muscles. Evidence of value has not been ascertained, many athletes take it in very large doses, long term effects are unknown. Physical activity: any bodily movement produced by skeletal muscles.

Related Questions

Question 2

The DSM-IV describes an "Eating Disorder Not OtherwiseSpecified" as:

self-starvation that leads to severe nutrient deficiencies

compulsive eating disorder

a variety of atypical eating behaviors used to maintain or lowerbody weight

recurrent episodes of extreme overeating followed byself-induced vomiting

Question 3

The nutrition paradox refers to:

coexistance of underweight and obesity in the same region

too mucn vitamin A in foods rich in vitamin C

poor countries that have excessive rates of obesity

obese children from nonobese parents

Question 4

Which of the following represents a nutrition transition?

decreased reliance on carbohydrates

increased consumption of sugar

increased availibility of maize over corn

lower-fat subsistence crops

Question 5

Which of the following is NOT part of the GOBI initiative?

breast-feeding

obesity control

immunization

growth monitoring

Question 6

Which of the following is a response to the drawbacks of theGreen Revolution?

WIC

high yield varities of grains

sustainable agriculture

biotechnology

Flag this Question

Question 70.5 pts

Worldwide, the major cause of undernutrition is:

unequal distribution of food

diseases (like AIDS)

poor farming practices

overpopulation

Question 8

Which agency monitors all confirmed causes of food-borneillness?

EPA

FDA

CDC

USDA

Question 9

In which of the following environments does Clostridiumbotulinum flourish?

acidic

alkaline

<40 degrees F

> 140 degrees F

Question 10

Which of the following is an example of food intoxication?

Norwalk virus

Salmonella

hepatitis A

Clostridium botulinum

Question 11

All of the following describe characteristics of the femaleathlete triad EXCEPT

menstrual dysfunction

disordered eating

hypertension

osteoporosis

Question 12

Impulsive, low self-esteem, seeks attention, extroverted, anderratic describe personality traits of:

bulemia nervosa

binge-eating disorder

obesity

anorexia nervosa

Question 13

Obsessive-compulsive, perfectionism, socially inhibited,compliant, and emotionally restrained describe personality traiatsof

binge-eating disorder

anorexia nervosa

bulimia nervosa

obesity

Question 14

The Institute of Medicine recommends a minimum of ________minutes of physical activity each day for adults.

Question 15

Regular exercise reduces the risk of type 2 diabetes by all butwhich of the following?

decreases the cellular uptake of blood glucose

delays the onset of complications of type 2 diabetes

increases control of blood glucose

enhances the action of insulin

Question 16

What is meant by the overload principle?

stretching a muscle group beyond the joint's healthy range ofmotion

improving fitness by placing extra physical demand on thebody

complete depletion of the body's glycogen

subjecting the body to inappropriately high stress

Question 17

The acronym FIT stands for:

fatigue, intensity, and training.

flexibility, increase, and training.

fitness, increase, and time.

frequency, intensity, and time.

Question 18

To achieve cardiorespiratory fitness it is recommended thattraining should occur ________.

3-5 days a week

daily

more than 5 days a week

2-3 days a week

Question 19

To achieve and maintain physical fitness, exercise intensityshould be ________ of the maximal heart rate.

35-50%

15-25%

25-30%

50-80%

Question 20

In which of the following types of exercise would CP (creatinephosphate) be an important source of energy?

biking up a mountain

sprinting in the 100-meter race

running a 10-kilometer road race

playing in a football game

Question 21

Which is NOT an advantage of aerobic metabolism over anaerobicmetabolism?

Much more energy is produced for every fuel molecule.

Aerobic metabolism acts more quickly.

Harmful metabolites do not accumulate as quickly.

A greater fuel supply is available.

Question 22

An unwanted effect of an overly vigorous warm-up is:

increased muscle temperature.

glycogen depletion.

increased body temperature.

reduced stress levels.

Question 23

Each day Bill power-walks for 45 minutes. Which fuel source(s)provide(s) energy during this activity?

amino acids

glucose

fatty acids

fatty acids and glucose

Question 24

The main disadvantage of using fat as a fuel is:

the body's limited storage capability.

its low energy density.

its slow metabolic breakdown.

the limitation of anaerobic metabolism.

Question 25

Joseph plays basketball for his high school team and he isconcerned that he is not consuming enough kilocalories to supporthis activity. Which of the following would be the best indicatorthat he is not consuming adequate kilocalories?

His hemoglobin is low.

His blood glucose levels are low.

His performance has been impaired.

He is losing weight.

Question 26

Rachel is a gymnast who trains 2 hours/day on average. Shesupports her daily activity by consuming 2,500 kilocalories perday. How many kilocalories should she be consuming fromcarbohydrate sources?

1,500-1,625 kilocalories

1,125-1,300 kilocalories

1,300-1,500 kilocalories

1,625-1,750 kilocalories

Question 27

The best time to replenish glycogen stores is:

the day after exercising.

a few hours before exercising.

the day before exercising.

right after exercising.

Question 28

In which of the following events would carbohydrate loading bethe most beneficial?

cross country skiing

baseball game

weight lifting

100-yard dash

Question 29

Osteoporosis, eating disorders, dehydration, and heat illnessare all possible consequences of:

the Zone diet.

carbohydrate loading.

inadequate dietary intake.

overtraining.

Question 30

Which of the following is the most potentially harmful?

heat syncope

heatstroke

heat cramps

heat exhaustion

Question 31

Which of the following athletes would be LEAST likely to developiron deficiency anemia?

a female marathon runner

a male basketball player who is a vegan

a female gymnast

a male distance swimmer

Question 32

Amenorrhea, sometimes seen in female athletes, is:

the onset of menstruation.

osteoporosis.

the loss of the menstrual cycle.

frequent diarrhea.

Question 33

Some athletes believe that caffeine can enhance athleticperformance because it has been shown to:

increase the transport of amino acids to exercising muscle.

increase muscle flexibility and strength.

increase the use of fatty acids as a fuel source.

regenerate ATP for energy.

Question 34

Which of the following ergogenic aids has been shown to enhanceshort-term exercise and resistance training?

chromium picolinate

creatine

carnatine

ephedrine

Question 35

Consuming processed foods as opposed to whole foods decreasesthe risk of contracting a food-borne illness.

True

False

Question 36

Regular physical activity can increase HDL-cholesterol.

True

False

Question 37

Nearly 1 in 6 American adults reports getting no physicalactivity at all.

True

False

Question 38

Lactic acid is a by-product of high-intensity exercise.

True

False

Question 39

Training can enhance the ability to store glycogen.

True

False

Question 40

The primary fuel source utilized in both anaerobic and aerobicexercise is protein (amino acids).

True

False

Question 41

Studies suggest that athletes need to consume more than 2grams/kg of protein each day to maintain muscle strength.

True

False

Question 420.5 pts

Refigerating or freezing foods will kill any bacteria present inthe food.

True

False

Question 43

Most athletes do not consume enough protein to support theiradded physical activity.

True

False

Question 44

Thirst is a very reliable indicator of dehydration.

True

False

ESS 3 Study Guide - Final Guide: Orthorexia Nervosa, Leptin, Ghrelin

Document Summary

Get access

Related Documents

ESS 3 Lecture Notes - Lecture 12: Endometrial Cancer, Adenosine Triphosphate, Skeletal Muscle

ESS 3 Lecture Notes - Nutrient, Heart Rate, Caffeine

ESS 3 Lecture Notes - Lecture 20: Nutrient, Heart Rate, Broccoli

Related Questions