Exam 4 Review Have calculator ready! SIT BY PARTNER OR GROUP

Outline Energy balance and body composition – Energy input vs. output Weight management/control – Influences on food intake 3 definitions: hunger, satiation, satiety Cellular effects: Pre-/Post-ingestion, Post-absorptive Epigenetics – Strategies for weight loss NIH diagram: diet, physical activity, behavior, drugs, social support Physical fitness – Essentials of fitness 4 components Positive and negative effects Guidelines Effects of muscle/ cardio training on a cellular level – Physical performance General nutrition needs Energy needs related to pathways (sources) Protein needs for athletes Fluid needs for athletes – Ergogenic aids Things that work: carb loading, bicarbonates, caffeine, creatine phosphate Things that DON’T (fyi)

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/FI will burn more calories if I run 1 mile in 7 minutes, than if I walk 1 mile in 18 minutes 3.T/FI 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: g/kg of body weight – Power athletes: g/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!