Glossary

HORMONES:

INSULIN:-

•Anabolic hormone affecting Fat %

•Made by Pancreas to allow sugar use from Carbohydrates for energy or storage as Glucose (Fat storage hormone)

•Regulates Blood Sugar level

GLUCAGON:-

•Hormone affecting Fat %

•Activated when Blood Sugar levels are too low...between meals and during exercise

•Breaks down muscle tissue and reduces Glycogen stores

•Stimulates Liver to release Glycogen and Fatty Acids for energy

LEPTINS:-

•Hormone affecting satiety...feeling full

•Produced in Adipose Tissue (Fat Cells) and suppresses appetite as level increases (feeling full)

•Overridden by Endorphins, Opiates (pleasure hormones)

•Only affected by Carbs

•Levels drop with body fat to stimulate storage of fat

GHRELIN:-

•Hormone affecting satiety...feeling hungry

•Plays role in distribution and rate of use of energy

•When stomach is empty Ghrelin is released to initiate hunger

•Stimulates release of Growth Hormone which breaks down Fat Tissue and causes build-up of muscle

•Carbs and Protein reduce levels more than Fat

•Increases after dieting

CORTISOL:-

•Hormone affecting Muscle %

•Catabolic Steroid Hormone released by Adrenal Gland in response to mental & physical stress and low-Blood Sugar (see Insulin)

•Functions to increase Blood Sugar and aid metabolism of Fat, Protein & Carbs by extraction of Amino Acids and Glycogen

•Inhibits Insulin from allowing uptake of Glucose by cells leading to excess of Blood Sugar

EPINEPHRINE:-

•Adrenaline hormone playing important role in survival response

•Increases with release of Cortisol

•Increases during exercise and raises Blood Sugar levels

SOMATOTROPHIN:-

•Human Growth Hormone (HGH) for growth, cell reproduction and regeneration

•Stimulates Protein Synthesis and boosts Fat Oxidation

•Made from Amino Acids and released every 3 to 5 hours and dissipates rapidly

•High Volume TBT with short rest periods at moderate to high intensity (7minBody) produced greatest release

TESTOSTERONE:-

•Anabolic Steroid sex Hormone secreted from testicles and adrenal glands

•Regulator of cognitive and physical energy

•Maintenance of muscle trophism

•Attention, memory and spatial ability

•Diet and Training related

CHOLECYSTOKININ:-

•Peptide Hormone for stimulating digestion of fat & protein and satiety

BIOLOGICAL INFLUENCERS:-

•???

METABOLIC PATHWAYS:

METABOLISM:-

•Set of life sustaining chemical transformations within cells allowing growth & maintenance, reproduction and response to environmental

•ATP produced with (aerobic) or without oxygen (anaerobic)

LIPOGENESIS & TRIGLYCERIDE SYNTHESIS:-

•Metabolic Pathway of creating Fats

LIPOLYSIS:-

•Catabolic metabolism of Lipids (Fat) involving hormones e.g Ghrelin, HGH, Testosterone, Cortisol

GLYCOLYSIS:-

•Conversion of Glucose to energy - CO2, H2O, ATP

GLYCOGENOLYSIS:-

•Breakdown of Glycogen to Glucose in Liver & Muscles

•Supplies immediate energy in response to Insulin/Glucagon & Epinephrine

CATABOLIC:-

•Breakdown of muscle tissue

ANABOLIC:-

•Construction of muscle tissue

GLUCONEOGENESIS:-

•Combination of Metabolic Pathways that collect and revise carbon skeletons of Amino Acids, glycerol backbones of Triglycerides and Lactic Acid to make new Glucose in absence of ingested forms

KETOSIS:-

•Metabolic Pathway when body does not have enough Glucose for energy

•Stored Fat is broken down leading to buildup of Ketones which are eliminated in urine

KETOGENESIS:-

•Process where Ketones are produced as a result of Fatty Acid breakdown

PROTEOLYSIS:-

•Breakdown of Protein in to Amino Acids

PROTEIN SYNTHESIS:-

•Process where new Proteins are created

•Balanced by loss of Protein from Amino Acid (Proteolysis) and export to cells or secretion

HYDROLYSIS:-

•Molecular breakdown using water

•Utilised to metabolise Triglycerides

NUTRIENT PARTITIONING:-

•Process of body determining what to do with ingested energy...burned or stored (fuel or fat)

•Insulin Resistance/Sensitivity a determining factor

ENERGY PATHWAYS:

3 PRIMARY PATHWAYS:-

•Anaerobic Alactic...employed where the energy need is short and intense...10-15secs (ATP 5-7secs + PC 5-8secs)

•Anaerobic Lactic...responds to demands of 10-90secs

•Aerobic...primary source of ATP at rest and endurance...90+secs

ATP:-

•Adenosine Triphosphate is the crucial form of released energy

•ATP produced when Glucose and other Nutrients (Protein, Carbs, Fat) are chemically burned

•ATP stores depleted (but refilled rapidly) in first few seconds of exercise, followed by Phosphocreatine...Glycogen then becomes the substrate used for ATP synthesis

PHOSPHOCREATINE:-

•Molecule that serves as a rapidly mobilised reserve of high-energy phosphates in skeletal muscle and brain

•Anaerobically donates a phosphate group to ADP (produced from spent ATP) to re-form ATP during the first 2 to 7 seconds following intense muscular or neuronal effort

PYRUVATE:-

•Key intermediate in Metabolic Pathways supplying energy during Aerobic exercise

•Made from Glucose via Glycolysis, converts to Carbs (Glucose) via Gluconeogenesis, or to Fatty Acids

KETONES:-

•Useable form of Fat for energy...Medium Chain Triglycerides e.g Coconut Oil...half of Fats are MTC

•Shuttled to Liver and converted to Ketones to be immediately used by cells

•Depletion of muscle Glycogen is spared

LACTIC ACID/LACTATE:-

•Produced from Pyruvate during normal metabolism and exercise

•Does not increase in concentration until production exceeds removal...governed by Oxidative capacity of tissues

•Converted to Glucose via Gluconeogenesis in Liver and released into circulation...if Blood Glucose concentrations high, the Glucose is used to build up Liver Glycogen stores

MEASURES & MONITORS:

GLYCEMIC INDEX:-

•Rate of Carbohydrate conversion to Glucose

GLYCEMIC LOAD:-

•Rating of how much Carbs raises Blood Sugar...GI x Carbs in grams

GLYCEMIC RESPONSE:-

•Affect Carbs have on Blood Sugar Levels

INSULIN INDEX:-

•Rating of Insulin elevation by food

•Not restricted to just Carbs

NUTRIENTS:

AMINO ACIDS:-

•MicroNutrient for tissue repair, organ function and transportation of nutrients with removal of metabolic waste

•Entire Amino Acid pool exchanged 4 times a day

GLUCOSE:-

•Sugar - a Simple Carbohydrate

GLYCOGEN:-

•Glucose (Carbs) storage form in Liver & Muscles

•1 part Glycogen, 3 to 4 parts water...Synthesised

KETONE:-

•Organic Compound (acid) containing Carbon and Oxygen

•Source of energy when short supply of Glucose

•Through Ketosis, stored Fat is broken down leading to buildup of Ketones which are eliminated in urine

CREATINE:-

•Nitrogenous Organic Acid that helps supply energy to cells, primarily muscles

•Achieved by increasing formation of ATP

•Sourced from Amino Acids

CARBOHYDRATES:-

•A primary source of energy for the body

•Help maintain muscle cell volume and prevent body from signalling it is in a starved state...when cell volume is high Protein Synthesis rate increases

•4cals per gram

FATS:-

•Used for energy storage and Hormone synthesis...especially Testosterone

•Preferred source of stored energy and most efficient molecule to burn

•9cals per gram

PROTEIN:-

•Provides Amino Acids for Protein Synthesis

•Most important Macronutrients for maintaining muscle mass as ingested Protein spares muscle from becoming a source for Glucogenesis (Glucose synthesis)

WATER:-

•H2O is the major constituent fluid in the human body at 55-80% of constitution

•A well hydrated body facilitates the amount of Oxygen so assists with the burning of Fat (Oxidation)

FOUR MODES OF FEEDING:

FEASTING:-

•Replenishes and stabilises hormones e.g Leptins

•Increases fat loss rate over week by 25%

FASTING:-

•Can stimulate metabolism, weight loss and muscle growth

•Starvation Mode positively affects Insulin activity, and Ghrelin & Leptin hormones

FED:-

•???

STRESSED:-

•???

FATS:

TRIGLYCERIDES/LIPIDS:-

•Stored form of Fat in Adipose Tissue...resultant from ingested and broken down Macro Nutrients

•Lipoproteins transport them through blood

VISCERAL:-

•Organ surround

•Linked to ill health e.g Cholesterol

SUBCUTANEOUS:-

•Beneath the skin

•Wobbles during movement

WAT:-

•White Adipose Tissue

•Linked with Hormones

BAT:-

•Brown Adipose Tissue

•Heat generating

•Burns calories of WAT

PHYSIOLOGY:

BLOOD SUGAR:-

•Glucose level present in the blood

•Glucose levels usually lowest in the morning and rise for an hour or two

•If too high = Insulin Response brings Blood Sugar level down by converting excess glucose in to stored fat

MITOCHONDRIA:-

•Site for biochemical processes of respiration and energy production

SLEEP:-

•The condition of an inactive nervous system (mind & body) with postural muscles relaxed and consciousness practically suspended

•Hormonal and Blood Sugar stabilisation leading to Homeostasis

•Tissue, organ and mental state repair

AUTOPHAGY:-

•Cleaning of biological waste material...damaged cells and unused proteins

-Releases Amino Acids for recycling for re-synthesis

•We wake in Fasted State allowing Autophagy to take place

ANS (Autonomic Nervous System:-

•Regulates unconscious actions

-Two main divisions...operate in opposition but complimentary not antagonistically

SNS (Sympathetic Nervous System):-

•Primary role of stimulating Fight-or-Flight

-Releases Epinephrine & Norepinephrine

•Constantly active at basic level to maintain Homeostasis

PSNS (Parasympathetic Nervous System):-

•Regulates Rest-and-Digest/Feed-and-Breed, healing & regeneration

CNS (Central Nervous System):-

•Consists of Brain and Spinal Cord integrating received information to coordinate and influence activity of all parts of the body

ENDOCRINE SYSTEM:-

•Control system of ductless glands that secrete hormones within specific organs

-Hormones act as messengers...carried by the bloodstream to different cells in the body, which interpret the messages and act on them

-Hormones provide ability to maintain homeostasis and respond to stimuli

NOTES:

To Add:

-Biological Influencers

-Fibre

-Fed

-Stressed/Starved