Nutrition for Health and Wellness Unit 2 Review PDF

Name: Kale Nwidaadah Nutrition for Health and Wellness Unit 2 Review 1. Describe the difference between starch, fiber, and glycogen. Starch = storage form of glucose in plants (include amylose and amylopectin) - Resistant starch/fiber = glucose linked by beta glycosidic bonds 2. Describe h...

Name: Kale Nwidaadah Nutrition for Health and Wellness Unit 2 Review 1. Describe the difference between starch, fiber, and glycogen. Starch = storage form of glucose in plants (include amylose and amylopectin) - Resistant starch/fiber = glucose linked by beta glycosidic bonds 2. Describe how intensity influences fuel source during exercise. Fats = higher destiny Carbohydrates = low destiny Carbohydrates - Stored in muscle - Higher destiny - Readily available to provide energy - Can provide energy without need for O2 - Less O2 needed for aerobic metabolism Fat - Stored at remote sites - Must be delivered via bloodstream - Cannot provide energy without O2 - More O2 needed for aerobic metabolism 3. Define crossover point. How does endurance training influence the crossover point? - Crossover point is defined as the point on an increasing continuum of exercise intensity where fats and carbohydrates each contribute 50% of the needed energy and beyond which CHO become the predominant energy source Endurance training influences the crossover points by: - Endurance training causes adaptations in the body that cause the crossover point to move to the right - In other words, trained endurance athletes can exercise or perform at higher intensities and rely more on fats than carbohydrates for energy than untrained individuals 4. List 4 reasons why carbohydrates are a more efficient fuel source than fat. - At low exercise intensities, fatty acids serve as major fuel source - At moderate intensities, CHO become primary fuel source - fats are still not the most efficient fuel for active muscles, especially at higher exercise intensity. - Fats require transport and disassembly prior to use and produces ATP at a slower rate. 5. Describe the relationship between muscle glycogen level and fatigue. The relationship between muscle glycogen levels and fatigue is significant in exercise physiology, as glycogen, stored in muscles and the liver, serves as a primary energy source during prolonged or intense physical activity; high glycogen levels significantly increase the time until exhaustion, allowing athletes to maintain effort for longer periods, although extra glycogen does not increase speed. When exercise continues and muscle glycogen is depleted, several physiological changes occur that contribute to fatigue, including decreased energy availability, lactate accumulation, neuromuscular fatigue, and psychological factors. Additionally, blood glucose levels fall after liver glycogen stores are depleted (around 90 minutes), a phenomenon often referred to as "getting dropped." This highlights the importance of maintaining adequate glycogen levels through regular carbohydrate intake before and during exercise to optimize performance and delay fatigue onset. 6. When and how often should CHO by consumed during exercise to delay fatigue? 7. Diet high in CHO leads to increased glycogen stores in muscle and liver 8. High glycogen levels significantly increase time until exhaustion 9. Extra glycogen does not increase speed but allows athletes to maintain effort for a longer period of time 10. Which molecule serves as the storage form of lipids in the body? The molecule that serves as the storage form of lipids in the body is\*triglycerides. Triglycerides are composed of glycerol and three fatty acid chains and are stored primarily in adipose tissue for energy use when needed. 11. Describe the difference between saturated and unsaturated fat. - Saturated fatty acids (SFAs): contain only single bonds between carbon atoms - Monounsaturated fatty acids (MUFAs): contain 1 double bond between carbons 12. List the two essential fatty acids. What does the term essential mean? Linoleic Acid: - Body uses EFAs to synthesize longer chain fatty acids -- eicosanoids (20) Alpha-Linolenic Acid: - Regulate GI motility, secretory activity, blood clotting, vasodilation and constriction, vascular permeability, and inflammation. - Limited amount of alpha-linolenic acid is converted to eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA 13. How are fats repackaged and transported out of the enterocyte? Absorption Occurs with Help of Micelles by Capture lipid digestion products and transport them to the enterocytes 14. List 4 ways endurance training influences fat use during exercise. Endurance training - Improves ability to mobilize fats from adipocytes - Increases muscle blood flow (improved fat transport) - Increases size and number of mitochondria - Increases enzymes involved in fat metabolism. 15. How does immediate, short, and long-term fat intake influence exercise performance? Short-term, high fat intake is not effective for improving performance  Long-term, high fat intake reduces peak power output If not needed for immediate energy, reform triglycerides and store ( , physical activity increases fat storage in muscle tissue for more immediate use) 16. List the risk factors for cardiovascular disease. Which are modifiable? Risk factors for cardiovascular disease - Coronary heart disease: blood vessel supplying heart become blocked or constricted. - Stroke: blockage or rupture of one of the blood vessels supplying brain - Hypertension: High blood pressure (increases risk of heart attack or stroke) ***Nonmodifiable*** ***Modifiable *** --------------------- ------------------------ Age Obesity  Sex (male) Physical Activity  Family history  Type 2 diabetes  Inflammation  Abnormal blood lipids  17. Name the process used to manufacture nonessential amino acids in the body. Transamination 18. Describe the process of transcription and translation. - Transcription is the process by which a cell makes an RNA copy of gene's DNA sequence. - Translation is the process in which mRNA is translated into a chain of amino acids 19. Describe the four levels of protein structure. - **Primary Structure:** sequence of amino acids - **Secondary Structure:** simplest level of protein folding formed by hydrogen bonding in the backbone structure - **Tertiary Structure:** overall three-dimensional shape of protein formed by interactions between sidechains - **Quaternary Structure:** two or more polypeptides join to form an active protein/enzyme 20. Define protein denaturation. Which level(s) of protein structure does it disrupt? **Protein denaturation** is defined as the process by which proteins uncoil and lose their shape and function, and it occurs when exposed to heat, acids, bases, heavy metals, and alcohol The levels of protein structure do it disrupt: Denaturation disrupts secondary, tertiary, and quaternary structure - 21. Describe the difference between a complete and incomplete protein. - **Incomplete (low quality) proteins:** those that do not contain all the essential amino acids in sufficient quantities to support growth/health - **Complete (high quality) proteins:** those that contain all 9 essential amino acids in sufficient quantities (egg whites, meat, poultry, fish, milk) 22. Describe how physical activity influences protein needs. The table is titled Daily Protein Recommendations. It has 3 columns labeled: Empty, Daily grams of protein/kilogram body weight, and Percentage of total calories contributed by protein. Rows entries are as follows: Sedentary individuals, 0.8 g/kg, 10--20%. Athletes, 12--2.0 g/kg, 15--35%. Special circumstances (e.g., injury, weight loss, intense training), ≥ (greater than equal to) 2.0 g/kg, 25--35%. 23. Describe sports anemia. In which individuals is it most common? - **Sports Anemia** is described as a condition caused by combination of intense training & poor protein intake. **The individuals it is most common in:** - untrained individuals beginning to exercise - May also occur in athletes with recent increase in intensity or volume