nutrition chapter 13 and 14

hormones participating in fluid conservation

- antidiuretic hormone ADH - angiotensin - aldosterone

gestation and early infancy

- critical periods for brain growth and development - adequate maternal nutrition during gestation is necessary to ensure optimal brain growth and development - poor maternal intakes of folate, vitamin b-12 omega 3 fatty acids and iron have all been related to reduced cognitive function in offspring

FITT prinicpal

- frequency - number of days per week - intensity - how hard you work, heart rate, and resistance - time - how long each session is - type of excercise = choipce of excercise

set a goal

- goal setting enhances chances of successs - challengeing but attainable - start slow set long term goals and small short term goals must be mesaurable attainable and realistic

dehdration

- inadequate water intake 1-2% body water loss = feelings of thirst 4% loss - tired dizzy headache 10% loss heat tolder and weakness

omega 3 and omega 6 fatty acids

- including two essential fatty acids: alphalinolenic acid and linoleic acid -used to form phopholipids key player in infprmatino and maintaince of healthy membranes in the brain and nerve cells

absorption and distribution of iron ()

- iron status of individuals - form of iron in food. heme and non heme - other dietary components found in food large doses of zinc and iron compete body iron loss is usually minimal

folate maternal deficiencies

- low folate levels in pregnant woman linked to neural tube defects in fetus - neural tubes close within first 28 days of pregnancy - recommended that 6 weeks before pregnancy, all women take 400 mcg/ day

brain health and nutrition

- metabolically active organ 0requires a continually supply of energy preferably glucose to meet its energy demands - 2-% of body's blood is funneled to pbrain to supply enough oxygen, glucose, and other nutrients necessary to support proper cognitive fucntion - 60% fat by fry weight

water

1.) universal solvent most nutrients are water souable, allows substance for transports of nutrients and wastes 2.) primary component of blood and lymph 3.) primary medium for chemical reactions 4.) by product of metabolic chemical reactions 5.) preotein metabolism requires water or dehydration reaction

water contributes to body temperature retulation

60% of food chemical energy becomes heat which is removed by perspiration which cools the body evaporative cooling spicy and hot foods, drinking warm liquids on hot day

idoine

= participates in myelination of nerves in utero and shortly after birth - maternal iodine deficiency reults in mid cognitive deficits to serve mental retardeation and infant death

getting enough b12

RDA 1.4 mcg per day DV 6mcg adults consume 2 times the RDA on average each day older adults enougaed to have synthetic form - when older absorption of b12 from food is less efficiet due to decrease in stomach acid and intrinsic factor production

gettomg enough folate

RDA: 400 mcg per day pregnancy 600 mcg per day DV 400 mcg per day UL 1 mg per day only refers to folic acid large doeses of folate can maks vitamin b deficincy

avoiding too much iron

UL 45 mg per day high iron can cause stomach irritation iron puissl are common cause iron toxicity vitamin c increases iron absorption

plan your program

a balanced fitness program includes 3 types of activities: aerobic, exercise, strength training, and flexibility

blood

a transport medium for nutrients oxygen wastes hormones and cells

muscle strengthening

activity that increases skeletal muscle strength power endurance and mass strength training, resistance training, muscle strength, and endurance excercises

vigorous intensity

aerobic activity that greatly increases heart rate and breathing jogging tennis swimming bicycling uphill

moderate intensity

aerobic activity that increases heart rate and breating briks walking dancing swimming bicylcing

aerobic exercise enhannce heart and lung function

aerobic means with oxygen use large muscle groups with aim to increase heart rate activities form backbone of program ACSM recommended 30 min moderate intensity at least 30 min 5 days per week ways to determine intensity - precentage of age predicted maximumrate

determining exercise intensity

age predicted maximum heart rate (MHR) MHR = 222- age

monocyte

also called phagocyte ingests foreign cells

food sources of vitamin b12

animals only meat salmon seafood eggs organ meats liver kidneys heart ready to eat fortified breakfast cereals

protectice nervous system

antioxidant nutrients and phytochemicals help the brain from oxidative damage: vitamin c, vitamin E, selenium, zinc, and beta carotene high levels of homocystein - identifies as a risk factor for alzheimers disease excess body fat starting in childhoo - negativly impacts cognitive function insulin resistance - mediating factor in the relationship between excess body fat and brain health physical activity - improves brain development, cognition, attention, and memory

physical activity

any movement of skeletal muscles that requires energy benefits outweight risks

hemorrhage

blood loss opposite of hemostasis if not controlled blood supply depleted

energy sources for exercising muscles

body converts food energy to ATP adenosine triphospate main energy currency for cells chemical energy, high energy bonds used by cells for muscle contractions ion pumping and enzyme activities only small amounts is stored in resting cells

folate functions

cell division supplies or accepts single carbon compounds help form DNA helps metabolize amino acids and their derivatives

coagulation (blood clotting)

changes from liquid to solid results in reinforcement of platelet plug with protein fibrin

macroytic anemia

characterized by large immature red blood cells and may indicate a deficiency of folate or vitamin b 12

vitamin b-12

cobalmin or c7anocobalmin contains mineral as part of structure function - folate metabolism - maintaining myelin sheat that insulates neurons from each other absorption - bound to a protein in food, cannot be absorbed - stomach acid releases vitamin b-12 from protein - required intrinsic factor for absorption can be stored in liver

vitamine B-12

cobalmin or cyanocobalmin contains mineral as part of structure functions folate metabloism maintaining myelin sheath that insualtes neurons from each other absorption bound to a protein in food cannot be absorbed stomach acid releases vitamin b-12 from protein requires intrinsic factors IF for absorption can be stored in liver

copper

component of blood needed by enzymes ceruloplasmin- protein that carries most of body's copper in blood role with enzyme involved in - creating cross links in connective tissue proteins, like collagen - nerve myelination - neurotransmitter synthesis - immune function system function - blood clotting - blood lipoprotein metabolsim

basophil

controls inflammation level increases with poisoning

hyponatremia

deangerously low blood sodium levels swelling of brain nerves and fluid in lungs

vitamin k deficiency in adults

deficincy after long term antibiotic use and wehn fat malabsorbed

what does cooking do to folate

destroys 50-90% of folate

flexibility exercises

enhances balance and stability ability to move a joint throiugh its full range of motion improves balance and stability- reduces risks of falls and injuries especially in older adults performing flexibility exercises at least 2-3 days per week poor flexibility is often linked to chronic pain especially in lower back

neutrophil

fights infections levels rise during bacterial or frungal infections

plasma

fluid extracellular portion of blood

food energy sources

food energy is stored in chemical bonds between phosphate groups in ATP when a phosphate group is cleaved from ATP energy to perform work is released product of the breakdown of ATP is adenosine diphophate

erythropoiesis

formation of red blood cells (RBCs) - primary carry 0s from lungs to tissues - secondary carry C02 from tissues to lungs contains hemoglobin - large iron containing protein

how are blood cells formed

from stem cells in the bone marrow

nutrients that fuel the brain

glucose - prefferd source for brain and nervous tissues during fasting flucose derived from breaddown of liver glycogen or converiosn of amino acids to glucose in liver and kidneys durnig starvation - brain used ketone bodies high levles of keyton can cause acidosis

food sources of folate

green leafy vegetables asparagus orange juice dried beans fortified ready to eat breakfast cereals bread milk and yogurt

sources of iron

heme animal sources meat fish poultry non heme plant sources fruits. vegetables,. fortified foods, and supplements

iron

hemoglobin in RBCs Myoglobin in WBCs used as part of many enzymes proteins needed for brain and immune functions helps detoxify drugs in the liver contributes to bone health

phosphocreatine

high energy compound can be used to reform ATP used during primarily burst of activity such as lifting and jumping

folate deficiency

in early RC synthesis immature cells cannot form new DNA cells grow larger because insufficient DNA for nuclie to divide large immature form megaloblast folate deficiency: megaloblast anemia

vitmain k deficiency in infants

infants gut at birt is sterile G! track doesnt have bacteria injured or needs surgery cannot sythezise vitamine k for blood clotting routinely administered by injection shortly after birth

anaerobic glucose breakdown

intense physical activity such as sprinting - limited oxygen - 30 seconds to 2 minutes of work glucose is broken down into 3 carbon compoun pyruvic acid - convered to lactic acid - build up causes acidity that inhibits key enzymes in muscles - produces 2 ATP oer glucose about 5% energy potential replenishes ATP quickly cannot sustain ATP burst of muscle activity such as swimming 100 meters

absorption and distribution of iron

iron status of individual form of iron in food heme and nonheme other dietary components found in food large doses of zinc and iron compete body iron loss is usually minimal

what do nutrients and oxygen transported in the circulatory system do

keep 100 trillion cells alive and functioning

iron nutrient needs

men/ female post menapasal = 8mg per day female RDA = 18 per day 18- 50 average intake 13 mg women 18mg for men DV 18 mg per day during pregancy and childhood demands are higher risk of iron deficincy anemia

iron deficiency anemia

most common micrnutrient deficincy worldwide - 30% of world population casued by - growth and incareased blood volume - blood loss during menstration - blood loss from ulcers colon cancer hemmorhoid symptoms: fatigue, pale skin, always cold, loss of appetits, reduced work capacity

iron deficincies anemia

most common micronutrient deficincy in the world 30% of world casused by - growth and increased bloow volume - blood loss during menstration - blood loss from ulcers colon cancer hemorrhoid symptoms: fatique, pale skin, always cold. loss of appetite, reduced work capacity

muscular fitness

muscular fitness encompasses muscular strength= maximum force a muscle can exert against a load at one time muscular endurance- ability of the muscle to perform repeated submaximal contractions over time without becoming fatigued muscular power combinnes strength with speed for explosive movememnts such as jumping or throwing should train 2-3 non consecutive days per week

vasoconstriction

narrowing of the blood vessels which limits the blood flow to damaged tissue

vitamin b-12 deficiency

neurological symptoms - from destruction of parts of myelin sheath - irregular muscle actions - impaired reflexes - eventual paralysis and perhaps death pernicious anemia - anemia from lack of b12 absorption rather than inadequate folate absorption b12 only found in foods of animal origin

vitamin b-12 deficiency ()

neurological symptoms - from destruction of parts of myelin sheath - irregular muscle actions - impaired reflexes =eventual paralysis and perhaps death pernicious anemia - anemia from lack of b-12 absorption rather than inadequate folate absorption b12 only found in foods of animal orgin vegans at risk for deficincy

white blood cell types

neutrophil lymphocyte monocyte eosinophil basophil

anemia

norma RBCs normacytic and normochromic anemia: inadequate healthy RBCs 0- caused by low RBC production or low hemoglobin production in RBCs - loss or destruction of blood symptoms result from inadequate 02 to organs large RBCs macrocytic or megaloblastic - signs of folate or vitamin B-12 deficiencies small RBSs microcytic pale in color - indicate of iron or vitamin b6 deficiencies

megaloblastic anemia

occurs when red blood cells are unable to divide, leaving large immarture red blood cells - either folate or vitamin b-12 deficiencies may be the cause - measurement of blood concentrations of both vitamins are taken to help determine the cause of anemia

microcytic hypochromic anemia

occurs with deficincies of iron or vitammin b6 and is characterized by small pale red blood cells which indicates a lack of hemoglobin

iron ()

part of hemoglobin in RBC Myglobin in WBC used as part of many enzymes, proteins needed for brain and immune function helps detoxify drugs in the liver contributes to bone health

iron

participates in pathways that fuel the brain the myelination of nerve tissues and the formation of neurotransmitters - deficiency of iron during brain growth and development may results in impaired learning ability and behavoiraly problems

excercise

physical activites that are planned repetitive and intended to improve physical fitness

formation of platelet plug

platelets stick to damaged tissue and each other, creating temporary seal that stops bleeding

hemostasis

process of stopping blood loss

aldosterone

produced by adrenal glands - tells kidneys to conserve sodium and water

thrombocyte (platelet)

protoplasmic disc smaller than red blood cell promotes coagulation

RPE Scale

range 0f 1-10 each number corresponds to subjective feeling of exertion rfom 0 nothing at all 10 close to maximum aim for nmumber 4 a point at whcih u begin to see significant results building and maintaining aerobic fitness

erythrocyte

red blood cells - mostly prevalent type of blood cell contains hemoglobin transports oxygen from lungs to all body cells

hemoglobin

red color of blood comes from the iron containing pigment iron in this binds and carries 4 molecules of 02

lymphocyte

responsible for immune response regualtes antibody production

antiduretic hormone

secreted by pituitary gland when blood volume is decreasing tells kidneys to decrease water excreation in turn raises blood volume

water output

sensible fluid losses - wound drainage, GI tract losses and urination urin excreation greatest output output below 500ml is a sign of dehydration 2.) insensible losses occur daily though skin and lungs - 1 liter loss each day

warm up and cool down

should be incoprorated into your work out routine warm up begin with 5 to 10 minutes of low intensity walking slow jogging increse range of motion and decrease risk of injury cool down 5-10 min of low intensity activity 5-10 min stretching reduces dizziness or light headedness

avoiding too much copper

single dose of copper, more than 10 mg can cause toxicity over dose from supplaments wilsons disease - liver cannot synthesize ceruloplamin - copper accumulates in tissues - damanges to liver and nervous system - treatment is vegan diet of fruits and vegetables

getting enough copper

sources: liver, legumes, seeds, whole grain breads, and cereals cocoa RDA 900 mcg per day for adults deficiency: = form of anemia =- low white blood cell count - bone loss poor growth - some forms of cardiovascular disease dar chocolate is a rich source

stages of iron deficincy anemia ()

stage 1 iron stores becomes depleted but no physiological impairment is observed stage 2 - amount of iron in transferrin is depleted - some physiological impairment occurs - heme production is decreased - activities of enzymes that require iron as a cofactor are limited Stage 3 - red blood cells are small (microcytic,), pale (hypochromic) and reduced in number -oxygen carrying capactiy of red blood cells declines

stages of iron deficincy anemia

stage 1: iron stores become depleted but no physiological impairment is observed stage 2: amount of iron in transferrin is depleted some physiological impairment occurs heme production is decreased activities of enzymes that requrie iron as a cofacter are limited stage 3: red blood cells are small microcytic pale hypochromic and reduced in number oxygen carrycing capacit in red blood cells declines

anaerobic metabolism

supplies energy for short burst of intense activity adenosine disphosphate (ADP) formed when ATP used in muscle cells Phosphocreatine = used to resupply ATP - enzymes spllity PCr into phosphate and creatine - releases energy to reform aTP - PCr can sustain muscle contraction for about 10 seconds - not much Pcr made or stored in muscles - creatine supplaments sometimes used

vitamin k (quinone)

synthesized by gut bacteria - about 10% of requirement 3 forms phylloquinone, menaquinone, menadione blood clotting - activates prothrombin, increases thrombin - converts soluble fibrinogin into insoluble fibrinogin

folic acid

synthesized form added to fortified foods

symptoms of folate deficiency

tongue inflamation diarrhea poor growth mental confusion depression nerve dysfunction

eosinophil

type of phagocyte increases in number during allergic reactions

choline

vital for synthesis of phospholipids phosphatidycholine and sphingomyelin - highly concetrated in nervous tissue

vitamin b12 absorption

vitamin b12 + intrinsic factor protein made in stomach = absorption lleum portion of small intestines

leukocyte

white blood cell part of immune defense system five types of white blood cells