Transcript Exam 4 Review

Exam 4 Review
Have calculator ready!
SIT BY PARTNER
OR GROUP
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Energy balance and body composition
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Energy input vs. output
Weight management/control
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Influences on food intake
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3 definitions: hunger, satiation, satiety
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Cellular effects: Pre-/Post-ingestion, Post-absorptive
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Epigenetics
Strategies for weight loss
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NIH diagram: diet, physical activity, behavior, drugs, social support
Physical fitness
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Essentials of fitness
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4 components
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Positive and negative effects
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Guidelines
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Effects of muscle/ cardio training on a cellular level
Physical performance
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General nutrition needs
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Energy needs related to pathways (sources)
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Protein needs for athletes
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Fluid needs for athletes
Ergogenic aids
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Things that work: carb loading, bicarbonates, caffeine, creatine phosphate
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Things that DON’T (fyi)
Outline
Energy Balance/Body
Composition
Energy Input
• List the 4 sources of energy
Calculating energy input
Calculate the
total energy
and
composition of
Ramen noodles
Energy Output
• List the 3 major sources of energy output and
explain them.
Mini Quiz
1. How many calories are in 1 pound?
2. T/F
I will burn more calories if I run 1 mile
in 7 minutes, than if I walk 1 mile in 18
minutes
3. T/F
I will burn more calories if I run for 30
minutes than if I walk for 30 minutes.
Weight Management
Influences on food intake
• Define:
– Hunger
– Satiation
– Satiety (why is this an important term?)
On a cellular note:
• Pre-ingestion
• Post-ingestion
• Post-absorption
Understanding Epigenetics
• DNA methylation
– Turning genes on and off
• Example: gene that transcribes the hormone Leptin
– What types of things can change your
epigenetics?
Strategies for weight loss
• NIH diagram
From Professor Martin’s slides
Mini Quiz
1. List 2 high satiety foods
2. If I would like to lose 1 pound a week, I need
a deficit of ______ kilocalories.
Physical Fitness
Essentials of fitness
• 4 components of fitness
• Positive and negative effects of exerise
• Guidelines:
– Reduce risk for CVD: 150 min. moderate/ week
– Maintain weight: 300 min. moderate/ week
Essential of physical fitness
• Effects of muscle conditioning
– Fast twitch
– Slow twitch
• Effects of cardiovascular conditioning
Physical Performance
• General nutrition needs: what is each source
used for?
• Energy pathways during exercise
• Sources of energy varies with type of exercise
Protein needs for athletes
• Protein needs:
– Endurance athletes: 1.2-1.4g/kg of body weight
– Power athletes: 1.2-1.7g/kg of body weight
• Calculate protein needs for an marathon runner who
weighs 78kg
• Calculate protein needs for a body builder who weighs
95kg
– HINT: these will be ranges
Fluid needs for athletes
• What % of fluid body weight can you lose
while exercising before water loss becomes a
problem?
• For > 1 hour of intense exercise you need to
take in fluids with carbs. What is the reason
for this?
Erogenic Aids
• Things that work: be able to explain WHY they work
– Carbohydrate loading
– Bicarbonates
– Caffeine
• Things that don’t: (fyi; probably not tested)
– Alcohol, carnitine, vitamin supplements (in energy drinks),
growth hormone, phosphate loading, ginseng, etc.
Mini Quiz
1. Does diet composition affect which fuel you will use while
exercising?
2. Does body composition affect which fuel you will use
while exercising?
3. T/F Protein is a main source of energy for marathon
runners.
4. T/F Body builders have increased protein needs in order
to support gluconeogenesis.
Good Luck!