hPhysci 167 Midterm Review: Lec 1: Barker Hypothesis: our genes are adapted for starvation so we hold onto

calories more, so small babies will eventually become obese as adults. Genes that help us to adapt to starvation. Can survive for 260 days. 2/3 of population is obese or overweight. Chart: insulin resistance-inhibition of glucose uptake by muscle (insulin resistance)high blood sugarconverted to fat Lec 2: Fat stores 135,000 Cal provides most energy per gram. Protein stores 54,000 Cal (half of which can be depleted for energy) Carbohydrates store 1200 Cal Starvation: glycogen stores release glucose, free fatty acids oxidized (to spare protein breakdown), free fatty acids become ketone bodies, protein synthesis inhibited to save energy, decrease activity of RNA, protein is broken down by autophagy. Insulin decrease, glucagon increase, cortisol increase. After 7-10 days of starvation: protein breakdown decreases from 75g/day to 20g/day, energy expenditure is reduced, decrease thyroid hormones. Normal albumin above 3.5g/dl. Prealbumin used to assess nutritional status. Marasmus: malnourished look wasted and thin. Low fat and protein stores. Kwashiorkor: malnourished swollen extremities, depigmentation, immune dysfunction. Low protein=low immunity=infection=death Creatine levels indicate amount of skeletal muscle. Nitrogen balance=nitrogen intake-nitrogen excretion. Nitrogen=protein levels Biological value=amount of ingested protein nitrogen that is retained by the body for growth. % retained BMI: 18.5-24.9 normal. 25-29.9 overweight. 30-34.9 obese. Normal body fat %: males 14-19%, females 18-23% Lean body mass=energy expenditure.

Bioimpedance: lean body mass conducts electricity better than fat cause its 70% water. Lec 3: Glycemic Index: how fast a carbohydrate turns into sugar and causes rise in blood sugar. But doesnt account for how much sugar is in serving of food. Carrot=high Glycemic index but very little carbs. Glycemic Load: GI x # of carbs in serving. There are foods that have low GI and low GL but high fat and high calories. Potato chips. Omega 6 and omega 3. We are bad at converting 6 to 3. 6 causes mortality. Lec 4: Causes of obesity-overeating and underactivity. Overeating because we keep eating high fat and sugar diets so we cant control how much we eat. Female fat: for pregnancy and secreting hormones necessary for pregnancy. Ab fat: fights infection, responds to cortisol. Leptin: decreases food intake and increases physical activity. Take home message: obesity management has to be about reducing fat mass rather than literal weight because weight loss could come from lean mass. You want your % body fat to be normal. Behavior is important because it dictates how much we eat and how we think we exercise. Take home message: Obesity is partly influenced by our genetics (pockets of fat) but determined by our lifestyle and diet. Lec 5: 1/2 are overweight, 1/3 are obese. Heart disease, hypertension, but diabetes type 2 increases the most with BMI Obesity causes increase in height and also in cancer. Again, genes and diet that affect cancer. To fight against chronic diseases, the first thing to do is to maintain or increase lean body mass. Increase in age=increase in fat% because of less exercise=diseases. Primary risk for cancer=aging Dysmetabolic syndrome x (need to fulfill 3 of 5 criteria) to be positive.

Lec 6: Immunity Innate immunity-defend host in non-specific manner. Inflammation follows this and is acute or chronic. Prolonged inflammation-damage to organs/tissues of body=obesity; starvation=low immunity Histamine, macrophages, neutrophils, basophils, eosinophils, natural killer cells, dendritic cells Adapative immunity-to remember and attack with greater force. Malnutrition=lower immunity=infection=death

Lecture 7: food addiction Addiction because of genetics but also how they are raised. Out of anxiety, grief, sight/smell, emotional eating, uncontrolled eating, eat like their parents. Men are able to inhibit desire to eat easier than women. Sexual dimorphism in brains. Parts of brain are decreased that involve emotion and motivation to eat. Difference between liking and desire to eat There are cues and motivations that just offset a desire to eat. Not necessarily a liking towards the food. Tendency to eat energy dense foods. TAKE HOME MESSAGE: There are many factors that lead one to be addicted to eat. Finding out what causes those cravings will help our weight management. Lecture 8: Nutrition for athletes 7-12g of carbs/kg during recovery from training and also 20-24 hrs before training. 1-4 hours before training, eat 1-4g carbs/kg. Diet for athletes: 15% protein, 25% fat, rest carbs 1.6g-1.7g of protein/kg per day for strength training athletes and 1.2-1.4 for endurance athletes. Carb loading in days before an event. Can increase glycogen stores by 50-85%. Too much can be bad. Fluid retention and water weight gain due to extra glycogen. During exercise: need carbs still and fluids (water + electrolytesno electrolytes means hyponatremia=death) Eat carbs right after exercise to speed up glycogen restoration. 2x faster in muscle glycogen if carbs are eaten immediately after exercise. Also faster if combined with protein.

When body water content is decreased, increased HR and decreased stroke volume=heart strain. lose about 1-2.5 L of water per hour during exercise. Female Athlete Triad: delay menstrual cycle and decreased bone density. Because they want to look good they starve themselves and low nutrient intake and loss of a lot of weightloss of menstrual cycle AA: reduce body mass for performance and not for looks. Sometimes it turns into a care for looks too.

Lecture 9: Nutrition for athletes Physical activity is good for maintaining weight loss and health. Doesnt help lose weight but maintains lost weight from diet. 42 ATP from aerobic metabolism and 4 ATP from anaerobic metabolism. Aerobic supplies energy slower but for longer periods of time. Anaerobic supplies it faster but for less time. PCr resupplies ATP. ATP levels + creatine phosphate levels=phosphagen system. Cori Cycle- taking lactic acid build up and converting it into glucose again. Slow twitch-long exercise time; fast twitch-short intense exercise.

In moderate exercise, carbs provide all energy. In heavy exercise, all 3 provide energy, that is when fat is actually burned. MHR(max HR)=220-age (220-21=199 for me!!) Components of fitness: flexibility, strength, endurance, cardio endurance A 10 minute cooldown is important to minimize cramping and muscle injury. How many calories are burned-measured in METs=energy burned during activity/energy burned at rest. Progressive resistance exercise=increasing weights each time builds muscle 5RM=the weight at which you can do 5 reps. Ergogenics=substances to enhance performance. Bicarbonate neutralizes lactic acid buildup in muscles Alanine important aa for glucose synthesis. (isoleucine, leucine, and valine)

Phosphate-to prevent bursting of RBC and glycogen synthesis Carnitine-enhance fat utilization and spare glycogen stores, transports fat into mito for oxidation glutamine-protein synthesis and breakdown, gluconeogenesis Anabolics-1) insulin 2)growth hormone (IGF-1) 3)Anabolic Androgens