EXAM 4 NUTRITION`

know about water intoxication

(drinking too much water) •Water intoxication occurs when too much plain water floods the body's fluids and disturbs their normal composition -Can occur if several gallons of water are consumed in a few hours' time -Can be fatal due to imbalance in concentrations of critical electrolytes WATER EXCRETION •Water Intoxication -First causes headaches and confusion -Can then lead to seizures and death -Usually due to rapid consumption

Know about what the carnitine is and its role in the body

-Carnitine is a nonessential nutrient often marketed as a "fat burner." -Carnitine supplementation neither raises muscle carnitine levels nor enhances exercise performance. -Large amounts of this supplement can lead to diarrhea in some people.

learn about cooling down process after exercising.

-Cooling down helps restore the body's circulation to a normal resting condition-Cooling down helps return your breathing and heart rate to normal

know about weight training

-Resistance training can emphasize either muscle strength or endurance. •Muscle strength: combine high resistance (heavy weight) with a low number of repetitions •Muscle endurance: combine less resistance (lighter weight) with more repetitions

know the benefits of different types of training like resistance training, or cardiovascular training etc

-Resistance training can emphasize either muscle strength or endurance. •Muscle strength: combine high resistance (heavy weight) with a low number of repetitions •Muscle endurance: combine less resistance (lighter weight) with more repetitions •Greater availability of oxygen with cardiorespiratory training allows more fat to be used (aerobically)

learn if there is any significance in using supplements like bars, specialty drinks or carbonated beverages

-bars packed with vitamins, minerals, and other healthy-sounding goodies, appeal to athletes. »"Complete" Bars and Drinks: Meal replacers are often expensive and are not necessary if an athlete is eating an adequate, varied, and balanced diet. •Carbonated drinks produce gas bubbles that may limit a person's ability to get enough liquid.

know the final product of burning glucose with and without oxygen

During aerobic cellular respiration, glucose reacts with oxygen, forming ATP that can be used by the cell. Carbon dioxide and water are created as byproducts.

know about the role of different minerals in having a healthy teeth

FLUORIDE •Functions: stabilizes bones and makes teeth resistant to decay. CALCIUM •Nearly all (99%) of the body's calcium is stored in the bones and teeth. phosphorus -Second most abundant mineral in the body -85% of body's phosphorus is found combined with calcium in the bones and teeth -Functions: •Bone structure •Helps maintain-acid base balance •Part of DNA, RNA •Assists in energy metabolism (ATP) •Forms part of cell membranes (phospholipids)

know about the normal amount of fat and what happenes if you have too much or too little of fat in your body

Harmful Effects of Too Little Fat. High-fat diets contribute to a host of serious conditions, including type 2 diabetes, heart disease, and obesity. ... Fats allow your body to absorb nutrients, fuel your muscles during exercise and promote satiation, and consuming too little fat is risky.

learn about how muscles gain in size, and strength.

Hormone Preparation Anabolic steroid hormones produce muscle size and strength far beyond that attainable by training alone, but are very dangerous

know how to increase muscle growth

Physical Activity to Gain Muscle and Fat: Physical activity builds lean tissue, and no special supplements can speed the process •Anabolic steroid hormones produce muscle size and strength far beyond that attainable by training alone, but are very dangerous. •Include products and practices that: -Provide calories -Provide vitamins and minerals -Contribute to performance and enhance recovery -Are believed to stimulate and maintain muscle growth Nutrition Supplements and Ergogenic Aids

know about how much of Ca, iron, etc are needed

REFER TO CA AND IRON SNAPSHOT

learn about different forms of beverages

SEE US FLUID SOURCES ON WORD PICTURE THE PURPLE SHADED PART

learn about the effect of low carbohydrate diets

SEE W0RD

know about the role and importance of Ca, phosphorus, Selenium, Fluoride, Zinc, copper, chromium, magnesium. Also know their sources and where they are store in the body (if applicable)

SELENIUM - •Sources: Organ meats, fish, seafood, meats, Brazil nuts •found in most unprocessed foods •heart disease

learn if the location of fat in body makes any difference in your general health

dont put fat on abdominal will cause sick like cancer and etc

know about the source of energy during exercising

muscle carbohydrate stores (glycogen), blood sugar, blood fatty acids, and intramuscular triacylglycerols.

know if body needs different amount of protein in different life styles

people who are physically active do need more protein than people who are sedentary. If your job is physically demanding, you walk a lot, run, swim or do any sort of exercise, you need to eat more protein. Endurance athletes also need significant amounts of protein — about 0.5-0.65 grams per pound, or 1.2-1.4 grams per kg (16Trusted Source, 17Trusted Source). Older adults have significantly increased protein needs as well — up to 50% higher than the DRI, or about 0.45-0.6 grams per pound (1-1.3 grams per kg) of body weight (18Trusted Source, 19). This can help prevent osteoporosis and sarcopenia (reduction in muscle mass), both significant problems in the elderly. People recovering from injuries may also need more protein

know the role of enhancing flexibility and how to improve it

see word diagram light bluegreen

learn about the role of physical activities in your health

»"Exercise is medicine" •Physical Activity Triggers Muscle Protein Synthesis

know about the role of Glycogen, where it is stored in our body and how it burns

»Highly trained muscles use less glucose and more fat than do untrained muscles to perform the same work, so their glycogen lasts longer. -Increase glycogen stores (glycogen is a storage of glucose)

learn how to increase the endurance during exercising

•Consuming Glucose during Activity -Glucose ingested before and during endurance or intense intermittent activities (lasting more than 45 minutes) makes its way to the working muscles and adds to the glycogen stores. -For activities less than 45 minutes, ingested glucose probably won't help (or harm) performance. protein

learn about thirst signals

•Dehydration -Early signs: Fatigue, headache, and dark urine with strong odor

know about the dehydration and its signs

•Dehydration -Early signs: Fatigue, headache, and dark urine with strong odor -Water loss of 20 percent can cause coma and death. -Seniors and infants especially vulnerable -Water consumption primary treatment Dehydration quickly diminishes physical and mental performance. Severe dehydration can be fatal. •Potassium deficiency caused by dehydration, K-wasting diuretics

learn about cardiovascular endurance training

•Endurance athletes can lose 1.5 quarts or more of fluid during each hour of activity. •Muscle endurance: combine less resistance (lighter weight) with more repetitions Dietary Fat and Exercise •Sports anemia is an adaptive, temporary response to endurance training that results in a reduced number of red blood cells. -caffeine -Creatine does not appear to benefit endurance activity.

know the meaning of aerobic activity and its role in our body

•Fat is broken down aerobically, so if the intensity is too high for aerobic metabolism, glucose must be used instead (anaerobically) OXYGEN •Greater availability of oxygen with cardiorespiratory training allows more fat to be used (aerobically)

Know about benefits of physical activities

•Glucose use during physical activity depends on the duration of the activity and its intensity. -First 10 minutes: glycogen used by muscles -First 20 minutes of moderate activity: about 1/5 of available glycogen used up -A person who exercises for longer than 20 minutes begins to use less glucose and more fat for fuel -Glycogen depletion occurs after ~2 hours of vigorous exercise. -After that, vigorous activity can continue for a short time as the liver converts lactate and some amino acids into glucose. -Finally, hypoglycemia occurs, which brings the nervous system almost to a halt, making intensive activity impossible. -This is what marathon runners call "hitting the wall."

know about the good source of minerals

•Inorganic elements •Not destroyed by heat, light, acidity, or alkalinity •Micronutrients •Involved in body structure and regulation •Found in plant and animal foods •Absorption limited by several factors Magnesium •Food sources: Most of the magnesium in the diet comes from plant foods such as: •whole grains, vegetables, legumes, tofu, •seafood, and chocolate are good sources as well Calcium •Food Sources -Dairy products and milk Milk, Yogurt, and Cheese: contributes nearly half of most Americans' calcium intakes - Green vegetables: the amount of calcium absorbed from them is quite high -certain processed and fortified foods Phosphorus •Food sources -Meat, dairy products like milk -Eggs -Legumes, nuts, and grains -Processed foods Sodium Table salt Potassium •fresh fruits and vegetables •certain dairy products •fish, meat, and poultry •No known diet lacks chloride since it is part of the salt molecule •Sulfate is the oxidized form of sulfur as it exists in food and water. •Typical diets contain ample sulfur •Deficiency unknown in humans •Iodine -Iodine in food varies because it reflects the soil in which the plants are grown or on which animals graze. -Iodized salt is a primary source of iodine for many people -Fish and seafood -Dairy products MAGNESIUM SNAPSHOT

know the role of ketone body

•Ketosis -After about 10 days of fasting, to prevent death, the brain and nervous system can switch and meet most of their energy needs using ketone bodies instead of glucose to spare tissue protein. -But RBC only uses glucose not ketone -Thanks to ketosis, a healthy person starving with average body fat content can live totally without food for as long as 6 to 8 weeks due to Ketosis ENERGY

know the role of nutrient supplements benefit in athletic activities

•Nutrient supplements do not enhance the performance of well-nourished athletes or active people. •More Food Means More Nutrients: Active people eat more food; if they choose correctly, they will get more nutrients. •Supplement Timing: Supplements need to be taken well in advance of an athletic event because the vitamins or minerals must be taken up by the body's cells •Deficiencies may result when athletes starve themselves to "make weight"

learn about bone density what effects bone density

•Over 170 genes are under investigation for osteoporosis and each may interact with others and with environmental factors, such as vitamin D and calcium nutrition. •Obtaining enough calcium in childhood helps ensure that the skeleton starts adulthood with a high bone density. •AI = •1,300 mg for children 9-18 •1,000 mg for adults 19-50 years old •1,200 mg for adults 51 and older •UL = 2,500 mg for adults

know about how to confirm safety of a product by checking the label

•People should look for the IBWA (International Bottled Water Association) label since such water is produced and bottled in accordance with FDA regulations. •Water that comes from another state is also subject to FDA inspection.

know about anorexia nervosa

•Physical Perils: Anorexia nervosa brings the same damage as classic protein-energy malnutrition •Treatment of Anorexia Nervosa -requires a multidisciplinary approach that addresses food and weight and also involves relationships with oneself and others.

know the role of water in our body

•Roles -Solvent: serves as the solvent for chemicals in the body -Cleansing agent: cleanses the tissues and blood of wastes -Lubrication and cushion •Lubricant around joints •Shock absorber inside eyes, spinal cord, joints, and amniotic sac -Coolant: aids in maintaining body temperature -Balance pH -Body Fluid

know about the role of water, and normal amount of water in your body

•Roles -Solvent: serves as the solvent for chemicals in the body -Cleansing agent: cleanses the tissues and blood of wastes -Lubrication and cushion •Lubricant around joints •Shock absorber inside eyes, spinal cord, joints, and amniotic sac -Coolant: aids in maintaining body temperature -Balance pH -Body Fluid AND -60 percent body weight -Body water •Two-thirds Intracellular •One-third Extracellular

know about losing weight, moderate versus rapid weight loss

•To maintain weight, energy intake = energy out •Introduction •Eating periodically, storing fuel, and then using up that fuel between meals is a great advantage. •If a person eats a balanced diet that meets protein and carbohydrate needs, and moderately restricts calories, the body will use stored fat for energy. •Gradual weight loss, which is preferred will occur and will be easier to maintain in the long run.

learn about osteoporosis

•Understanding the Causes of Osteoporosis: -Poor calcium and vitamin D nutrition -Estrogen deficiency in women -Lack of physical activity: weight bearing exercise keeps the bones more dense -Being underweight:women who are thinner may be at higher risk of developing osteoporosis -Use of tobacco and abuse of alcohol -Possibly, excess protein, sodium, caffeine, and soft drinks •soft drinks contain high levels of phosphoric acid (a preservative), which may increase the rate of bone loss. -Possibly and inadequate protein, vitamin K, and other nutrients

Know about safety and source of drinking water

•Water Sources: All drinking water originates from surface water or ground water that is vulnerable to contamination from human activities. -Surface Water: Water from lakes, rivers, reservoirs -Groundwater: From underground aquifers -Home Water Purification: People may also rely on water purification systems at home or may drink bottled water. -Bottled Water

learn about sources of water

•Water Sources: All drinking water originates from surface water or ground water that is vulnerable to contamination from human activities. -Surface Water: Water from lakes, rivers, reservoirs -Groundwater: From underground aquifers -Home Water Purification: People may also rely on water purification systems at home or may drink bottled water. -Bottled Water

learn about how much of water you need to drink

•Water from Fluids and Foods: •About 13 cups/day for men (3.7 liters/day) •9 cups/day for women (2.7 liters/day) •The Effect of Sweating on Fluid Needs: Increases needs •Which Fluids to Choose? - Fluids can come from a variety of sources but water and other lower calorie beverages are the best choices

learn the best ways to gain, lose, or maintain weight

•Weight gain -Increase muscle and reduce fat •Weight loss -Lose fat and maintain muscle -Avoid dangerous weight-loss practices

learn about body mass index and other ways of measuring body composition and fat distribution

•found in most unprocessed foods •heart disease •Obesity experts evaluate risks to health from obesity using three indicators: 1.BMI (body mass index) as listed in Table 9-1 2.Waist circumference 3.Disease risk profile and family medical history •For most people, weighing on a scale provides a convenient and accessible way to measure body fatness. •Anthropometry: the scientific study of the measurements and proportions of the human body. •Skinfold test •Waist circumference •Density -Underwater weighing -Air displacement methods •Conductivity: Bioelectrical impedance •Radiographic techniques: Dual energy X-ray absorptiometry (DEXA) SEE WORD IF NEEDED