Midterm Review Flashcards by Dylann Rannie

carbohydrates

Provide energy

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Energy production

Glucose and fructose used
Excess glucose is turned to fat and glycogen
Cells in brain blood and kidneys require a constant supply of glucose

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Glycogen

Body’s storage from glucose
Complex carbohydrate

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Dietary fibre

Found in whole foods
Recommended 25 g for woman and 38 g for men

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Functional fibre

Non-digestible carbs extracted from foods or produced through refining processes

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Dietary fibre

Non digestible carbs found naturally in plant foods

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Total fibre

Functional + dietary

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Benifits of fibre

Constipation
Reduces blood sugar
Lowers cholesterol
May help prevent cancer

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Fats

Lipids
Contributes to sensation of feeling full

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Saturated fats

Solid at room temp
Animal products, coconut oils

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Unsaturated fats

Liquids at room temp
Plants oils, nuts/ seeds, olive oil

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Protein

Essential structure component
Involved in virtually every biological cell process

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Energy in foods

Fat: 9kcal-g
Protein: 4 kcal-g
Alcohol: 7kcal-g
Carbs: 4 kcal-g

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Three main energy needs

Basal metabolism
Physical activity
Dietary thermogenesis

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Basal metabolism

Energy required to maintain normal and life sustaining body functions
-body temp
-tissue renewal
60-70%

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Physical activity

Energy needed for muscular work
10-35%

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The rich effect of food (thermogenesis)

Energy expanded during digestion, absorption, transport and storage of nutrients from food
5-10%

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Vitamin C

Common cold and antioxidants

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Vitamin D

Osteoporosis and chronic inflammation
Strong bones
The sun
D3- the sun
D2- plants supplementes

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Calcium

Osteoporosis
Woman are worse than men, but men still affected
Peak bone density is around 30-40 yo

Calcium food sources

Dairy, fish, greens, almonds, SUN

Other things that influence osteoporosis risk factors:

Physical inactivity
Genetics
Females/ menopause
Unhealthy practices (smoking, alcohol, bad diet)

Iron deficiency

Symptoms: weakness, fatigue, short attention span, poor appetite, irritability
Common in young children and woman, or ppl who have lost blood
If untreated could develop anemia
Vitamin C can improve iron absorption

Iron food sources

Liver, beef, fish (animal sources)
Plants and egg sources

Sodium

Sodium and potassium pump and water balence within the body Too much is bad Can increase bp

Potassium

Good health Benifits Increased fruit and veggie intake

Fat recommendations

Don’t fear fat from whole foods Choose quality fat vs low fat Focus on omega 3 essential fatty acids from fish sources Don’t burn fry or char fat when cooking

Classify movement

Type of activity Exercise intensity Exercise duration

Type of activity

Aerobic-oxygen long distance Anaroebic- short distance

Exercise duration

Sprint vs long distance

Exercise intensity

Maximal Submaximal: absolute workload, relative work load Supramaximal

ATP

Molecule that allows for quick and easy energy A form of chemical energy Energy is released when bonds are broken

Ways training affects carbohydrate metabolism

Increases efficiency of systems that use carbs for fuels Increases # of mitochondria -more mitochondria=more potentionl for aerobic metabolism

Exercise

Bodily exertion or muscular activity that requires a lot of energy above resting level, results in voluntary movement

Exercise response

Physiological responses that occur during or after the workout Can include HR and breathing, sweating, lactate are produced

Training

Consistent or chronic progression of exercise to improve physical function and can better your health or sport performance

Respiratory rate

12-16 breaths per minute Inspiration: active (uses muscles) Expiration: passive (muscles relax)

Effect of training on ventilation

Training has no significant effect on lung structure and function at rest. Even during maximum exercise lungs are not filled to capacity

Elastic resistance

Increases in the lungs during exercise as breathing increases

Cardiovascular system

heart functions as the pump to move blood throughout the body Acts as transportation to move gases, nutrients and other substances

Anatomy of heart

Atria receives heart Ventricles eject blood Left ventricle is thicker to eject blood Valves prevent backflow

Cardiac output CO/Q

Amount of blood pumped per unit of time CO/Q = SV x HR divided by 1000 At rest = 5 L/min Males = 5.6 L Females= 4.9 L

Stroke volume

LVedv - LVesv

PROM

Passive ROM When the physiotherapist helps and patient can’t move on their own

AAROM

Active assisted ROM Joint receives partial assistance

AROM

Active ROM When apposition muscles contract and relax Patiently does movement on their own

ROM Effects

Increases movement Decreases pain Maintains joints and soft tissue Prevents contracture development Enhances synovial fluid

Types of stretching

Static: prolonged duration Dynamic: controlled movement Pre contraction stretching: PNSF: both contraction and stretching of a muscle

muscle and connective tissue

Thin filaments : actin Thick filaments: myosin