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Exam Prep:, Foundations of Fitness and Training, NUT1111, SPS1111 exam,…
Exam Prep:
MHS1101 Anatomy:
Module 1:
Macromolecules - proteins - talk about them [5 marks]
Macromolecules (organic molecules: carbon)
Four categories of carbon compounds:
Carbohydrates
Lipids
Proteins
Nucleic acids
Carbon has four valence electrons
Binds with other atoms that can provide 4 more electrons to fill valence shell
Carbon atoms bond readily with each other to form carbon backbones
form long chains, branched molecules & rings
Form covalent bonds with hydrogen, ozygen, nitrogen, sulfur & other elements
Carbon backbones carry a variety of functional groups
Functional Groups
Small clusters of atoms attached to carbon backbone
determine many of the properties of organic molecules
Plasma membrane - properties - how do things move in and out of cells? [5 marks]
98% of membrane molecules are lipids
Phospholipids
75% of membrane lipids are phospholipids
amphipathic molecules arranged in a bilayer
Hydrophilic phosphate heads face H2O on each side of membrane
hydrophobic tails directed towards the centre, avoiding H2O
drift laterally, keeping membrane fluid
membrane lipids
Cholesterol
20% of membrane lipids
holds phospholipids still & can stiffen membrane
Glycolipids
5% of membrane lipids
phospholipids with short carbohydrate chains on extracellular face
contributes to glycocalyx - carbohydrate coating on cell surface.
Membrane Proteins
2% of molecules but 50% of weight of membrane
integral (part of membrane)
Penetrate membrane
Transmembrane proteins pass right through
hydrophillic regions contact cytoplasm, extracellular fluid
Hydrophobic regions pass through lipid of membrane
some drift in membrane
Other anchored to cytoskeleton
Functions:
Anchoring proteins (support_
Recognition proteins (self)
Enzymes (catalyse reactions)
receptor proteins (transport)
channels (water soluble passage)
Peripheral Proteins
Adhere to one face of membrane
Do not penetrate membrane
Usually tethered to cytoskeleton
Some Functions of Membrane proteins
receptor
A receptor that binds to chemical messenger such as hormones sent by other cells
read chemical messengers such as hormones
Receptors- bind chemical signals
Second messenger systems - communicate within cell receiving chemical message
Chemical first messenger (e.g. epiniphrine) binds to a surface receptor
Receptor activates G protein - an intracellular peripheral protein that obtains energy from guanosine triphosphate (GTP)
G Protein relays signal to adenylate cyclase which converts ATP to cAMP (second messenger)
cAMP activates cytoplasmic kinases
Kinases add phosphate groups to other enzymes turning some on & some other off
up to 60% of drugs work through G proteins & second messengers
Enzyme
An enzyme that breaks down a chemical messenger and terminates its effect
Channel
A channel protein that is constantly open and allows solutes to pass into and out of the cell
gated Channel
A gate that opens and closes through only at certain times
Take in ions
Channel Proteins - allow hydrophillic solutes & water to pass though membrane
Some are always open, some are gated
3 more items...
Crucial to nerve & muscle function
Cell-Identity marker
a glycoprotein acting as a cell-identity marker distinguishing the body's own cells from foreign cells
Cell-adhesion moilecule(CAM)
A cell-adhesion molecule(CAM) that binds one cell to another
Module 2:
Types of tissue
Primary tissue classes
Epithelial Tissue [5 marks]
Forms sheets of closely adhering cells, one ort more cells chick
Cover body surfaces & line body cavities
Upper surface usually exposed to environment or internal space in body
constitures most glands
Avascular
usually nourished by underlying connective tissue
Functions:
Protect deeper tissues from injury & infection
Excrete wastes
Absorb chemicals including nutrients
selectively filter substances
Sense stimuli
cells very close toghethe
high rate of mitosis
Basement membrane - layer between epithelium & underlying connective tissue
collagen, proteins, glycoproteins, protein-carbohydrates complexes
Anchors the epithelium to connective tissue below it
Basal surface - surface of epithelial cell facing basement membrane
Apical surface, surface of epithelial cell facing away from basement membrane
Types of epithilial tissue:
Simple Epithelial
One layer of cells - named according to shape of cells
All cells touch basement membrane
Stratified epithelia
More than one cell layer - named according to shape of apical cells
Some cells rest on top of others & do not touch basement membrane
pseudostratified columnar epithelia
appears stratified as some cells taller than others
every cell reaches basement membrane (but not all cells reach free surface)
Goblet cells - mucus secreting cells in simple columnar & pseudostratified epithelia
Connective
Diverse, abundant type of tissue with fewer cells relative to matrix
MOst cells not in direct contact with each other
Supports, connects & protects organs
highly variable Vascularity
loose connective tissues have many blood vessels
Cartilage has fewer or no blood vessels
Functions:
connecting organs - tendons & ligaments
Support - bones & cartilage
physical protection - cranium, ribs, sternum
immune protection - white blood cells attack foreign invaders
movement - bones provide lever system
Storage - fat, calcium, phosphorus
Heat production - metabolism of brown fat in infants
Transport - blood
Nervous
Muscle
Tissues- group similar cells & cell products that perform specific roles in organs
Tissues differ with respoect to:
Characteristics of the surrounding extracellular material or matrix
calcium homeostasis [9 marks]
Ca+ & PO3- 4 used for more than bone structure
PO3- 4 is component of DNA, RNA, ATP, phospholipids, and pH buffers
Ca+ needed in neuronal communication, muscle contraction, blood clotting
Minerals deposited in skeleton & withdrawn when needed for other purposes
Hypocalcaemia - deficiency in Ca+ in blood
changes membrane potentials & causes overly excitable nervous system & tetany (muscle spasms)
vitamin D deficiency, diarrhoea, thyroid tumors, underactive parathyroid glands
Pregnancy & lactation increases risk of hypocalcemia
hypercalcemia - excessive Ca+ levels
makes ion channels less responsive & thus nerve & muscle are less excitable
Can cause muscle weakness, slow reflexes, cardiac arrest
Depends on balance between dietary intake, urinary & faecal losses, & exchanges between osseous tissue
regulated by three hormones:
Calcrtriol
weak promoter of kidney reabsorption of Ca+ ions - fewer lost in urine
Calcitonin
Secreted by cells of thyroid gland when blood Ca+ levels rise too high
Lowers blood Ca+ concentration in two ways:
inhibits osteoclasts thereby reducing bone resorption
stimulates osteoblasts to deposit calcium into bone
Parathyroid hormone
releases when Caa+ levels are low
Raises Ca+ blood levels by
stimulates osteoblasts to secrete RANKL - increases osteoclast population & bone resorption
Promotes Ca+ reabsorption by kidneys - less lost in urine
Promotes final step of calcitriol synthesis in kedneys, enhancing calcium-raising effect to calcitrol
Inhibits collagen synthesis by osteoblasts, inhibiting bone deposition.
Module 3:
Muscle compartment and nerve supply - upper limb, lower limb, calf muscles [15 marks]
Upper limb
Forearm
Flexor Compartment of the forearm
Superficial compartment
Pamaris longus
Origin: medial epicondyle of humerus
Insertion: Palmar aponeurosis [tendon degenerated]
Action: Flexion of forearm
Nerve Supply: median nerve
Pronator teres
Origin: Medial epicondyle of humerus, cornoid process of ulna
Insertion: radial shaft - lateral aspect
Action: flexion of elbow & forearm pronation
Nerve Supply: median nerve
Flexor carpi radialis
Origin: medial epicondyle of humerus
Insertion: bases of 2nd & 3rd metacarpals
Action: flexion forearm wrist & wrist, & radial deviation (abduction) of wrist
Nerve Supply: median nerve
Flexor carpi ulnaris
Origin: medial epicondyle of humerus, upper posterior border of ulna
Insertion: pisiform, hook of hamate & base of 5th metacarpal
Action: flexion forearm & wrist, ulna (medial) deviation/adduction of wrist
Nerve Supply: ulna nerve
flexor digitorum superficialis
origin: Medial epicondyle, radius
Insertion: split to insert on middle phalanges of 4 fingers
Actions: flexion of elbow, wrist, proximal I-P joint
Nerve Supply: median nerve
Deep Compartment
Flexor Digitorum Profundus
Origin: upper & medial ulna & interosseous membrane
Insertion: distal phalanges of 4 fingers
Actions: flexion of elbow, wrist, distal I-P joints
Nerve Supply: Median & Ulna nerve
Flexor pollicis longus
Origin: anterior radius & interosseous membrane
Insertion: Distal phalanx of thumb
Action: Flexion of thumb (&wrist, when thumb fixed)
Nerve Supply: median nerve
Pronator quadratus
Origin: Distal anterior Ulna
Insertion: Distal anterior radius
Actions: Pronator of forearm
Nerve Supply: median nerve
Nerve Supply to the forearm:
Median Nerve: enters forearm through 2 heads of pronator teres
All anterior compartment muscles except flexor carpi ulnaris & medial 1/2 flexor digitorum profundus
Ulnar Nerve: grooves the medial epicondyle & passes into flexor carpi ulnaris
Medial 1/2 flexor digitorum profundus & flexor carpi ulnaris
Radial Nerve: Pierces supinator
Lower Limb
Regions:
Thigh: between hip and knee joints
Leg: extends from knee joint to ankle joint
Foot: [tarsus]
Pelvic Girdle
Comprises three bones:
two hip (coxal) bones - ossa coxae or innominate bones
Sacrum
Pelvis - pelvic girdle plus structures of the pelvic cavity
Sacroiliac joint - posteriorly joins hip bones to vertebral column [sacrum]
Auricular surface of ileum to auricular surface of sacrum
Pubic symphysis - fibrocartilaginous joint - joins pubic bones anteriorly.
Nerve supply to lower limb
ventral of L1-S3 [dorsak & ventral divisions]
Emerge through muscles of posterior abdominal & pelvic wall
Lumbar nerves related to psoas major muscle & sacral nerves to prirformis muscle
L4 & L5 form lumbosacral trunk.
Thigh
femoral Nerve
emerges into thigh, lateral to psoas major muscle
Motor to:
Iliacus
Pectineus
Quadriceps femoris
skin of anterior, medial & intermediate thigh
roots of L2, 3, 4
Obturator Nerve:
Roots of L2, 3, 4
Emerges medial to psoas major muscle
Passes through obturator foramen into thigh
motor to:
Obturator externus
adductors (+ magnus)
Pectineus
Skin of medial thigh
Sciatic Nerve
Roots of L, 5; S1, 2, 3
Emerges from pelvis in the gluteal region below piriformis
continues into the back of thigh
motor to:
hamstrings
adductor magnus
skin of posterior thigh
divides at the popliteal fossa into tibial & common fibular nerves
Leg & Foot:
Tibial Nerve:
Branch of sciatic nerve - enters calf in midline between heads of gastrocnemius
motors to:
gastrocnemius, soleus, plantaris & popliteus muscles
tibialis posterior, flexor digitorum longus & flexor hallucis longus
skin over back of calf & lateral side of foot
Week 13: (nervous system)
Blood supply to brain and spinal cord
Main arteries of supply
vertebral arteries
Internal carotid arteries
Spinal Cord
Vertebral arteries - branches fuse to form anterior & posterior spinal arteries
Medullary branches from the aorta join these spinal arteries
Foundations of Fitness and Training
Importance of Exercise:
Chronic disease is on the rise in Australia
Exercise has very strong preventative effects, but very few people meet recommended guidelines (150 minutes of moderate physical activity per week)!
Exercise and chronic disease
Exercise helps with many chronic diseases:
Obesity - promotes weight loss, improves weight management
Smoking - counteracts smoking related damages, reduces withdrawal symptoms
Hypercholesterolemia - reduces LDL and total cholesterol, increases HDL, repairs endothelium
Hypertension - reduces systolic and diastolic pressures
Coronary artery disease - reduced myocaridial workload, reduced chance of death during infarction
Stroke - reduces risk
Congestive heart failure - strengthens heart, reduces blood pressure
Diabetes - improves insulin sensitivity, reduces blood glucose and improves weight (loss/management)
Cancer - helps reduce the risk for colon, breast, and prostate cancers, increases antioxidant capability
Client Goals:
Differing clients will have a range if goals
health vs performance based?
How goals as designed will influence their chance of success
SMART goals
Specific
Attainable
Relevant
Time-bound
Measurable
How energy is utilised
Energy is stored in many different forms but the only "usable" form is ATP
Energy can be yielded aerobically or anaerobically (with or without oxygen)
Three energy systems
ATP-PC (~10 seconds, no lactic acid produced)
Glycolitic (~0.5-2 mins, lactic acid produced, uses CHO)
Aerobic (>2 mins, utilises CHO, Fat, protein)
Different sports will use different energy systems (most of the times a combination)
Excess post-exercise oxygen consumption (EPOC)
After exercise oxygen consumption slowly drops to help recovery. It does not stop as exercise stops.
Cardiorespiratory Fitness (CRF)
cardiorespiratory fitness (also called cardiovascular fitness), is a good measure of the heart's ability to pump oxygen-rich blood to the muscles.
also includes consumption of oxygen by the muscles
CFR involves multiple systems
respiratory/pulmonary (lungs)
Cardiovascular (heart, blood vessels, red blood cells)
Skeletal muscle
Laboratory tests
e.g. VO2 max test and YMCA cycle ergometer test
Field-bases tests
e.g. beep test and 30-15 intermittent fitness test
Lab vs field-based tests
Body Composition
body composition pertains to the delineation of body mass into specific groups, with particular emphasis on body fat (%).
FM = fat mass
FFM = fat free mass/ LBM = lean body mass
%BF = % of total body weight that is composed of fat
Body composition is assessed using either a 2 or 3 compartment model
2-C Models (fat mass & fat free mass
Skinfolds
bodpod
BIA
UWW
3-C model (FM, LBM & bone mineral density
DEXA
Flexibility
the capacity of a joint to move fluidly thorugh its full range of motion
limitations include tightness of soft tissue structure (joint capsules, muscles*, tendons, ligaments).
Active ROM
participant voluntarily moves their limb through a pain free ROM in a specific direction
Passive ROM
A tester moves the participant's relxed limb through a pain-free ROM in a specific direction
Indirect vs Direct
Accurate direct measurement limited by tester skill
Indirect measures provide reliable assessment of flexibility.
Warm-ups
A warm-up is defined as a group of exercises performed before an activity, providing the body with a period of adjustment from rest to exercise.
Passive: use of an agent to increase body temp (e.g., hot baths, infrared light, ultrasound, sauna)
They have different funtions
static kinds of stretching are likely best for increasing flexibility
Dynamic are probably best pre0performance
active: consists of actual bodily movements to increase HR and body temp. May include things like calisthenics, jogging stationary cycling, throwing, swinging, or gymnastic movements.
Increase in body (muscle) temperature can contribute to...
increase in energy production (e.g., aerobic metabolism)
Increase in luscular force production
increase rate of force development
Increase muscle activation magnitude and rate
Optimisation of technique/ movement effeciency
Psychological (e.g. arousal) preparation
Training principles
Exercise
Generally engage people in activities that are not designed to achieve the highest levels of performance
Training
The process of preparing an athlete for the highest levels of performance
Physical
Tactically
Technically
Psychologically
to effectively train someone you need to know
How the body:
works
responds physiologically to training
Adapts to training
How to:
Manipulate training to maximise adaption
science:
The scientific factors which underpin training and adaptation
Immediate training effect:
Physiological response to a training load
Increase in Heart rate
Increase in fatigue
decrease in force production
decrease in rate of force production
decrease in PCr
Decrease in glycogen
Delayed Training effect:
Is the long lasting effect of a training session
Is the positive training benefits that occur after the fatigue associated with training disappears
The >training load the longer the delay, but greater the potential positive effects
General training principles: 6 Basic Principles
Specificity
Overload
Variation
Progression
Individualization
Reversibility
Have an understanding of overtraining
Adaptations to Aerobic Training
Respiratory Adaptations
Training adaptations include increased tidal volume and breathing frequenctly with maximal exercise
Neural adaptations
efficiency is increased and fatigue of the contractile mechanisms is delayed
Less glycogen use during exercise and increased fat utilization
LT and OBLA occur at a higher percentage of the trained athlete's aerobic capacity
More rapid rate of lactate/H+ removal
Selective hypertrophy of type 1 muscle fibers
Increase in the size and number of mitochondria and myoglobin content
Designing Aerobic Training Programs
requires the manipulation of 5 primary program design variables
Training frequency
Exercise duration
Training intensity
Exercise mode
recovery (intra-session)
Intesity is more often than not, the most important factor
Assigning training intensity
% of HRmax
HRmax = 220 - age
HRmax = 207 = 0.7 * age (from gellish et al. 2007, MSSE)
Aerobic
Types of aerobic training
Contiuous
75-85% HRmax or 60-70% VO2max
LSD (long slow distance)
Pace/tempo (high intensity continuous)
Intensity at or slightly above competition intensity, corresonding to the lactate threshold
Fartlek (speed play)
Strictly speaking it is a form of continuous training
Easy running (~70% VO2max) combined with hills ot short, fast bursts (~85-90$ VO2max)
Interval work
Close to or slightly above VO2max pace (1:1 or 1:0.5 work : rest ratio)
Repetition Work (REPS)
VO2max pace
Work bouts of 30-90 secs
work: rest ratio of ~ 1:5
Aerobic fitness
Resistance Training:
Method of choice for increasing hypertrophy & strength
Useful for increasing power (olympic lifts)
Plyometrics
Strength-shortening cycle exercise
Should be geared towards sports specificity (Ex: triple jumpers should perform split squat jumps.)
Interval Training
ATP-PC System
glycolytic system
Ratios of ~1:2-1:4 (glycolysic) or >1.5 (ATP-PC)
Efforts of 5-10 secs for seconds for ATP-PC
Efforts of 20-60 secs for glycolytic
Exercise and CHronic Disease
Lung diseases
chronic bronchitis (involves a productive cough most days for 3 months for two successive years)
Emphysema (Abnormal and permanent enlargement of the respiratory bronchioles and alveoli)
Asthma (chronic inflammatory disorder that leads to airway hyperactivity)
Exercise aims to imporove general health, optimize O2 saturation and make ADLs easier.
Pulmonary function testing
COPD: FEV1 <80% of expected value yields abnormal test
Exercise and cancer
cancer (and its treatment) is devastating for the body
exercise can help mitigate the negative effects of cancer and its treatment
When trying to test fitness, submaximal tests are usually better
Cardiorespiratory fitness recommendations
2-5d/wk, 50-70% of predicted hrmax and 10-60 minutes per session
Muscular strength and endurance
2-3d/wk, 50-85% of predicted 1RM, 1-3 sets and 8-12 reps
Nutrition and Exercise
Common dieting goals?
eat to optimize performance
eat to optimize body composition
Acceptable macronutrient distribution range (AMDR)
~45-65% CHO
~20-35% Fats
~10-30% Protein
Carbohydrates are used for fast energy
Monosaccharides, disaccharides, polysaccharides
5-6 g/kg/day for strength/sprint/skill athletes
8-10 g/kg/day for endurance athletes
Fats
essential for life
Temperature regulation
Protection of vital organs - insulation
Distribution of vitamins - A, D, E, k
Energy production - break down to glycerol and FFA
Formation of cell membranes (Omega-3, -6
Monounsaturated and polyunsaturated fats are healthy ! (lower LDL and raise HDL)
Saturated and trans-fats have negative health effects
Fats are the primary driver for low-intensity exercise (~25% of VO2max)
at around 65% of VO2max fats and CHO contribute equally
Over 85% the body shifts heavily to CHO
Protein
Are composed of AAs (amino acids)
20 required AAs, 9 essential AAs
Functions of Protein
carry oxygen (hemoglobin)
support the immune system (antibodies)
Catalyze reactions (enzymes)
allow muscle contraction (actin, myosin and troponin)
Help to clot blood (prothrombin)
Acts as a messenger (hormones)
needed for protein synthesis
Rarely used during exercise
Protein requirements
sedentary individuals:
due to cell turnover or the breakdown and regeneration of somatic cells.
0.8g/kg/day
Endurance athletes
Due to tissue repair and use of BCAAs for auxiliary fuel
1.2-2.0g/kg/day
Strength/Power athletes
Due to tissue repair and positive nitrogen balance in muscle for anabolism (muscle hypertrophy)
1.4-2.0g/kg/day
Fibre
Diets low in fibre are associated with:
Heart disease
Diverticulosis (bulges in large intestine)
Colon Cancer
Diabetes (type 2)
For those wishing to lose weight, high fibre diets can help you stay fuller longer in between meals
It's recommended to consume 25 g to 38 g per day
Water
Absolutely essential for life (body is 50-75% water)
protects key body tissues (spinal cord, brain, organs)
aids in O2, nutrient, hormone and waste transportation
regulates body temperature
the AI for men 3.7 L/day and for women is 2.7 L/day
Dehydration has negative effects on performance
1% bodyweight loss can lead to an elevation in core temperature
3% lower performance
3-5% bodyweight loss lowers thermoregulatory capabilities
7% bodyweight loss, collapse is likely
Legal, Scope of Practice, Duty of Care
Policies: Are rules and regulation; reflect the goals and objectives of the organization/facility
Procedures : Describe how policies are met or carried out
Scope of a registered exercise professional
Pre-exercise health screening
safety and risk assessment and management
application of first aid to clients where required
Fitness assessment and analysis in accordance with knowledge and skill obtained through qualification and/or continuing education
Development of safe, effective and appropriate programs tailored to client or group needs
Exercise delivery inclusive of demonstrating, instructing, monitoring, reviewing and modifying program content including technique, method and progression
Working within professional limitations to provide basic healthy eating information and advice through the application of nationally endorsed nutritional standards and guidelines.
Provision of general nationally endorsed public health information that will educate and support positive client health outcomes
Scope of Practice
The following things are outside of the scope of practice for a registered exercise professional:
Provision of nutritional advice outside of basic healthy eating information and nationally endorsed nutritional standards and guidelines
Theraputic treatment ot independant rehabilitative exercise prescription
Independent exercise prescription for high risk clients
Diagnostic tests or procedures
sports coaching
Psychological Counselling
NUT1111
Week3
Describ the parts of grain and how it is turned into floiur
Parts of grain
BRAN layer and Aleurone layer
Fibre, Vitamins, Minerals, Phytonutrients
Endosperm
Carbohydrates, protein
Germ
Essential fatty acids, vitamin E, B vitamins, Mineral, Phytonutrients
Understand the storage of starch as a combination of amylose and amylopectin
Process of gelatinisation and retrogradation
Gelatinisation
When starch is heated in surrounfing water, the granule imbibles water (60-71 degrees), as they heat more they take in more water and swell.
Retrogradation
After standing, cooling or/and chilling, a gelatinised starch mixture will become a solid or rigid gel and if in a container can be unmoulded and hold its shape
Due to:
Amylose rebonding
amylopectin rebonding (recrystallisation)
lipid - amylose complexes being formed
Syneresis and how it occurs
After standing for a while, cooled starch gel will "leak' this seperation of fluid from gel is called syneresis
Occurs because amylose rebonding which forces the water out and is accelerated by freezing
function of gluten in baking
Elastic properties. these proteins become flexible when mixed with water
Soft wheat (6-8% protein) forms weaker gluten
Hard wheat (10-14% protein) forms stronger, more elastic gluten
Malliard and caramalisation reaction
Caramelisation
Applying heat to sugars results in a non-enzymatic browning called caramelisation
Occurs at around 160 degrees Celsius for sucrose and glucose and at 110 degrees Celsius for fructose
Volatile chemicals are produced and the sugars break down and release water, resulting in the nutty flavour and brown colour
Malliard reaction
The browning that occurs when baking a loaf of bread or cake is due to a malliard reaction
complex series of reactions producing colours, flavours and aromas of cooked food
Require - carbohydrates + protein + heat
Understand how amylose/amylopectin content impact GI
Week2
Food standards in Australia
Be able to explain the rationale for food standards
List labelling requirements for foods sold in Australia
General labelling requirements
Name- most foods have prescribed names eg Jam
List of Ingredients
The percentage of the major characterising ingredients
A use by or best before date
Nutritional information panel
Name and address of the supplier in Australia
Country of origin
Batch Number
Directions for use and storage
Explain difference between health and nutrienty claims, and use-by and best-before dates
Use by and Best before
Use-by
RIsk of being spoilt or contaminated with harmful organisms
Indicates the 'safe' period of consuption
Best-before
The product is 'best' before the indicated date, but can be consumed afterwards if it looks/smells ok
Nutrition Vs Health Claims
Nutritional Claims
Claims about the content of certain nutrients or substances in a food
Health Claims
General level health claims - refer to nutrient or substance in the food and it's effect on health
High level health claims - refer to a nutrient or substance in the food and it's relationship to a serious disease or biomarker of serious disease
Understand the major nutrients in all food products
Water
Most water is free, bound water forms fart of food structure
Water activity is used to describe the amount of free water
Carbohydrates
17kJ per gram as energy
Simple or complex
simple carbs are monosaccharides and disaccharised
Complex carbohydrates are long chains of glucose joined together in different configuration to form starch
Fibre and resistant starch
Dietary fibre is defined as "the storage and cell wall polysaccharide of plants that cannot be hydrolysed by human digestive enzymes"
Resistant starch is starch which escapes digestion in the small intestine expanding area of research with literature demonstrating many health benefits
Protein
17kJ per gram
Made from amino acids joined in highly specific sequence
Digested and absorbed as amino acids
Denaturing occurs when proteins unfold
Fat
37kJ per gram of energy
In food, fat provides mouthfeel attributes which make it pleasant to consume
Saturated fats:
whole milk products, fatty meat, cocnut, palm
Monounsaturated fats: olive, canola, peanut, macadamia, avocado, meats, milk, nuts
Polyunsaturated fats: omega-6, corn soybean, safflower, meat, poultry, eggs. Omega -3 - flaxseed, canola, walnut, wheat germ, oily fish
Week4
List protein content of common foods
Fat and tempering chocolate
Explain emulsions and foams and how they are formed
Understand the food industry use of emulsifiers
Health properties of fats and oils
Week12
Understand the concept of sustainability
Describe some of the challenges of feeding the world's population into the future
Outline the environmental considerations of dietary choices
Summarise the key finding from the EAT-Lancet Commission report
eat more veges, less meats
NO added sugars
less red meat
Less refined grains and processed foods
Waste less food
Five strategies:
Seek international and national commitment toward planetary health diet
Reorient agricultureal priorites from producing high quantities of food to producing healthy food
Sustainably increase food production to increase high-quality output
Strong and coordinated governance of land and oceans
At least halve food losses and waste
Understand the importance of reducing food waste
8% of greenhouse gases from food waste
1 burger = 90 minute shower
1/2 of fruit and veg are wasted
If 1/4 of wasted food was saved = 870 million people fead
Week9
Understand the process of new product development within the food industry
Market research
Features of succesful products
noticeable advantages for the sonsumer (more=better)
distinctive details important for the consumer
Be able to describe the steps from idea to store availability
Product strategy development
Design and development
product commercialisation
product launch and evaluation
Outline the nutritional considerations taken in the development process
Understand the critical role marketing plays in food product development
Week10
describe enzymatic and oxidative colour changes which occur, and the susceptible foods
Enzymatic browning
In fruits: the enzyme polyphenoloxidase hydroxylates phenolic compounds in food to melanins
Describe the health benefitsof the coloured phytochemicals present in foods
understand the role of colour in taste perception
Understand the different classes of food colour additives
Week11
Be able to explain transition of phases in food and cooking
Transitions in food occur through food preparation and cooking
Describe heat transfer
Heat transfer involves for three elements:
Source of heat
The medium through which the heat is transferred
The food
5 ways to tranfer heat- conduction, convection, radiation, induction and dielectric heating
Induction: uses electromagnetic forces to create heat. The magnetic field causes rapid vibration in the molecules of the transfer medium.
Dieletric Heating (microwaving): electromagnetic radiation to generate heat directly inside the food. Areas of high water content heat more quickly
Be able to select appropriate cookware for food preparation
Outline how transitions in food occur through mechanical, chemical, or heat manipulation
Physical:
Milling, blending, rubbing, cutting, folding, stirring, beating, creaming, whipping, etc.
Chemical:
brining/salting, Marinating, Pickling, Souring
Heat manipulation:
Chilling/cooking
Week1
Microbiology and Food Poisoning
6 factors that affect microbial growth
Time, Nutrients, Moisture, Temperature, pH, Gas atmosphere
Gas atmosphere
Obligate aerobe (moulds - with oxygen
Obligate anaerobe (most gut bacteria)
Facultive anaeribe (some yeasts and E.coli)
Micro-aerophile (requires some O2)
CO2 and H2 levels also affect proliferation rates
Micro-organisms which can affect food satety
Bacteria
Infections
Intoxications
Viruses
Rickettsia and Chlamydia
Protazoa
Helminths (Parasites)
Mycotoxins - produced by fungi or moulds
Algea
Prions (spongiform encephalopathies)
Types of bacteria:
Saccharolytic
Sugars- fruit and vegetables
Proteolytic
Proteins
Lipolytic
Fats/lipids
Contaminants
substances- chemical elements, compounds
Toxicants
natural substances
Week5
Week6
Week7
Week8
SPS1111 exam
Diseases exercises helps with:
congestive heart failure
coronary artery disease
hypercholesterolimia
obesity
Smoking
Hypertension
Stroke
Diabetes
Cancer
Training principles
Training: exercising athlete for performance
Physically
Tactically
Technically
Psycholigically
To Train
Understand how the body work and functions with training
manipulate training to maximise adaptation
Know the scientific factors involved
Training affect
Immediate
heart rate
fatigue
decrease in PCr
decrease in glycogen
Delayed
lasting affect
positive: occur after the fatigue
greater load longer the delay, but with greater potential
6 basic training principles:
Specificity
Overload
Variation
Progression
Individualization
Reversability
Understanding over training
Aerobic Training:
aerobic training programs
frequency
Intensity
MOre often than not intensity is most impoertnat
duration
mode
recovery (intrasession)
Aerobic training:
Conituous
Pace/tempo
Farklek
Interval Work
REPS
Aerobic fitness
Resistance Training
Increasing power
Hypertrophy & strength
Plyometrics
strenght shortening cycle exercise
geared towards sport specifically
Interval Training
ATP-PC system
5-10 seconds
glycolitic system
20-60 seconds
Client Goals
SMART
Performance Vs Health
energy utilization
usable form is ATP
energy systems:
ATP PC ~10 secs
Glycolitic (30 secs-2 mins, lactic acidd, uses CHO)
Aerobic( more than 2 mins, CHO, protein and fat
ROM and Flexibility
Active Vs Passive ROM
Indirect Vs Direct Measurement
direct measurement limited by tester skill
indirect measurement provide reliable assessment of flexibility
Warm Ups
Active Vs Passive
Active
body movement
Passive
other object to update
Warm ups improve
energy production
increase rate of force development
Increase muscle activation magnitude and rate
Technique/movement
Cardiorespiratory Fitness
Involves:
Respiratory (lungs)
Cardiovascular (heart, blood vessels, blood cells)
Skeletal muscles
Body composition
Body composition assessed through 2 or 3 models
Skinfolds
BODPOD
BIA
UWW
Things To Remember:
Calcium homeostasis
controlled through 3 hormones
calcitriol
weak promotor in kidney reabsorb Ca+ ion, less lost in urine
calcitonin
lower Ca+ concentration through stimulating osteoclasts to deposit calcium into bone
reducing bone resorption
Parathyroid hormone
raises Ca+ blood levels
hypocalcaemia
lower level of Ca+ in blood
hypercalcaemia
higher level of Ca+ in blood
Plasma Membrane
98% lipids
75% phospholipids
molecules arranged to create bilayer
Membrane lipids
cholesterol (20% of membrane lipids) = hold phospholipids in place and stiffen membrane
Glycolipids (5% of membrane lipids) = carbohydrate coating on cell surface
Membrane Proteins (2% of molecules, 50% of weight)
integral proteins (part of membrane) (penetrate through membrane)
some anchored in cytoskeleton
some drift in membrane
Peripheral proteins
adhere to one face of membrane (tethered to cytoskeleton)
don't penetrate membrane
Functions:
receptor (self explanatory)
Enzyme = break down chemical messengers and terminate them
channel = allows ion in to cell (always open)
allow hydrophilic solutes and water through membrane
gated channel = allow in ions (can be opened)
chemical
mechanical
voltage
Cell identity marker (self explanatory)
Cell-adhesion module (CAM) (self explanatory)
Nerve supply & compartments
Upper limb
median nerve
superficial compartment
pronator teres
flexor carpi radialis
flexor digitorum superficialis
plamaris longus
Deep compartment
flexor pollicis longus
Pronator quadratus
Ulna nerve
superficial compartment
flexor carpi ulnaris
deep compartment
flexor digitorum profundus
Lower Limb
Macromolecules = carbohydrates, lipids, proteins, nucleic acids
created when carbon backbones react with other elements.
Types of tissue:
Primary:
epithelial tissue
forms sheets of closely adhering cells
functions:
excrete wastes
protect deeper tissue
absorb chemicals
filter substances
sense stimuli
connective
functions:
connecting organs
support
physical protection
immune protection
movement
storage
heat production
transport
abundant type of cell, fewer cells than the matrix
muscle
nervous