Micronutrients
Which two types make up micronutrients?
Vitamins & Minerals
Name the 4 types of macronutrients.
Carbohydrates
Fats
Proteins
Water
For us to access energy, glycogen always gets broken down into _____________.
Glucose
What are the two triglyceride storage sites in the body?
Adipose Tissue
Skeletal Muscle
What are the two main systems for anaeorbic exercise?
2) Lactic Acid System
Which vitamins are fat soluble and water soluble?
Water Soluble (Vit. B, C)
Fat Soluble (Vit. A, D, E, K)
Fatty acids are a chain of __________ atoms with hydrogen attached. _________ group attached at bottom and ___________ group attached at top.
Carbon, Methyl, Carboxyl
Glucose-1-phosphate converts into glucose-6-phosphate by an enzyme called __________________.
Phosphoglucomutase
______________ is the process of releasing energy from fatty acids which occurs in the _______________ of a cell
β-Oxidation
Mitochondria
200M, 400M, 100M swim, 400M hurdles will use mostly what energy system?
Lactic Acid System
Fatty Fish, Fish Oil, Liver, Beef, Egg Yolk all contain which Vitamin?
Vitamin D
What are the four types of complex carbohydrates?
Maltodextrin
Glycogen
Starch
Cellulose
What happens when there is more glucose in the bloodstream than is needed in the body?
Glycogenesis
Which two processes stimulate glucose uptake from the blood and direct it to skeletal muscle tissue?
1) Function of Insulin
2) Muscle Contraction
What are the end products for aerobic and anaerobic glycolysis?
Aerobic: CO₂ & H₂O
Anaerobic: Lactate
Name the 6 essential minerals.
Calcium
Chloride
Magnesium
Sodium
Potassium
Phosphorus
Proteins are used to build, repair, and maintain every cell in your body. This can be broken down into four functional groups:
Structural
Transport
Protective
Enzymatic
Pepe got back from the gym and made a meal. How many calories total did he consume based on the following measurements?
150 grams of white rice
10 grams of egg white
2 grams of vegetable oil
73 grams of canned tuna (in water)
28 grams of avocado
120 grams of tropicana juice
rice = 600 calories
egg white = 40 calories
vegetable oil = 18 calories
tuna =292 calories
avocado = 252 calories
juice = 480 calories
TOTAL = 1,682 calories
List the 5 key hormones for energy metabolism.
Insulin
Glucagon
Adrenaline/Epinephrine
Cortisol
Growth Hormones
Explain in detail EPOC (Excess Post-Exercise O2 Consumption) and both phases:
Often referred to as the "afterburn effect," is the increased rate of oxygen intake following strenuous activity. This phenomenon occurs as the body works to restore itself to its resting state.
Phase 1: Rapid Phase (2-3 minutes)
Restoration of ATP and phosphocreatine (PCr) stores + Reoxygenation of hemoglobin and myoglobin
Phase 2: Slow Phase (1+ hours)Removal of lactate + Restoration of heart rate and breathing rate + Restoration of hormone levels
Outline the dietary recommendation (%) for the following:
Total Fat:
Trans Fat:
Sugars:
Fibre:
Protein:
Total Fat: 15-30%
Trans Fat: <1%
Sugars:<10%
Fibre:>25%
Protein: 10-15%
Explain in detail the types of fatty acids.
Saturated→ maximum # of Hydrogen (H) atoms on each Carbon ©
Unsaturated → contain one or more double bonds between C atoms within the FA chain
Monounsaturated → Single double bond between C atoms in the FA chain
Polyunsaturated → Multiple double bonds between C atoms in the FA chain
Omega 3/6 Fatty Acids are the numbers (3, 6) represent where the first double bond occurs in the chain
Explain the 4 steps of Glycogenolysis.
Body needs energy so hormones like glucagon and epinephrine signal the liver and muscles to break down glycogen.
The enzyme glycogen phosphorylase starts the process of breaking down glycogen into glucose.
Glycogen phosphorylase breaks glycogen down into smaller pieces called glucose-1-phosphate and converted into glucose-6-phosphate by another enzyme called phosphoglucomutase.
The glucose-6-phosphate used in the muscles or glucose released into the bloodstream is used in a process called glycolysis, where it is broken down to produce ATP (energy).
Explain the 5 steps of Lipolysis & β-Oxidation
When your body needs energy, hormones like epinephrine and glucagon are released, signaling fat cells to start breaking down stored fat.
These hormones activate enzymes called lipases inside the fat cells, which break down triglycerides into free fatty acids and glycerol.
The fatty acids travel through the blood to reach muscles and other tissues that need energy.
Carnitine helps to shuttle these FAs to the mitochondria where they can then be broken down into a molecule called acetyl coA.
To become acetyl coA, the FA is stripped of 2 carbons 4 different times and each reaction generates energy; through a process called β-oxidation.
What is the net gain for glycolysis, krebs cycle and electron transport chain?
Glycolysis = 2 Pyruvate, 2 ATP, 2 NADH
Krebs = 2 ATP, 8 NADH, 2 FADH2
ETC = 34 ATP