1st Midterm Flashcards
1
Q
What is nutrition?
A
The science of how the body ingests, digests, absorbs, and metabolizes nutrients.ingestion, digestion, absorption, metabolism, and biochemical functions of nutrients.
2
Q
What is sports nutrition?
A
The use of nutrition and exercise science to enhance performance, training, and recovery.
3
Q
Training periodization involves changing…
A
intensity, volume, and specificity
4
Q
what are the roles of macro, meso, and microcycles of periodizes nutrition plans
A
MACRO matches the duration of the overall training plan
MESO serves the specific nutrition need of the training mesocycle
MICRO makes refinements to dietary intake
5
Q
what are Dietary Reference Intakes (8 things)
A
Guidelines for consumption of:
Calories
Carbs
Proteins
Fats
Fiber
Vitamins & Minerals
Electrolytes
Water
6
Q
Dietary Reference Intakes (DRI) encompass which 4 reference values
A
RDA - Recommended dietary allowance
AI - Adequate intake
EAR - Estimated average requirement
UL - Tolerable upper intake level
7
Q
when RDA cannot be used for recommended daily intake, what is the best alternative?
A
AI, or adequate intake can be derived from scientific estimation.
8
Q
how can DRI be incorrect for athletes
A
athletes typically consume more calories, water, and sodium than the general population
9
Q
what is an Ergogenic aid
A
any external influence that may enhance training, recovery, or performance.
10
Q
what is GMP as it pertains to supplements
A
Good Manufacturing Practices are FDA mandated and are intended to bring supplement manufacturing standards in line with pharmaceutical standards.
11
Q
what are botanicals
A
compounds extracted from foods and concentrated into solid or liquid supplements
12
Q
what are 4 factors to consider when selecting a supplement
A
legality, safety, purity, effectiveness
13
Q
what 6 things are generally considered safe supplements
A
vitamins
minerals
protein
amino acids
creatine
caffeine
14
Q
whats the recommended daily limit for sugar
A
less than 10% of total calories
15
Q
whats the recommended daily limit for saturated fats
A
less than 10% of total calories
16
Q
whats the recommended daily limit for sodium
A
less than 2.3g
17
Q
whats the recommended daily limit for alcohol
A
1-2 drinks per day max
18
Q
what are the 4 fat soluble vitamins
A
A D E K
19
Q
what are the 9 water soluble vitamins
A
C, B1-3, B5-7, B9, B12
20
Q
What is the name of vitamin C
A
ascorbic acid
21
Q
What is the name of vitamin B1 and what is its main function
A
Thiamin - CHO metabolism in Krebs cycle
22
Q
What is the name of vitamin B2 and what is its main 2 functions
A
Riboflavin - energy production as FADH and Redox reactions
23
Q
What is the name of vitamin B3 and what are it’s 2 main functions
A
Niacin - energy production as NADH and antioxidant regeneration
24
Q
What is the name of vitamin B5, what is its main function, and which molecule is it a component of
A
Pantothenic acid - oxidation of fatty acids and CHO - part of acetyl CoA
25
What is the name of vitamin B6 and what is its main function
Pyridoxine - transamination
26
What is the name of vitamin B7 and what is its main function
Biotin - macronutrient metabolism
27
What is the name of vitamin B9 and what is its main function
Folate - RBC and DNA synthesis - very important during pregnancy
28
What is the name of vitamin B12 and what are it's 3 main functions
Cobalamin -
macronutrient metabolism
Red blood cell synthesis
Myelination of nerves
29
what is the name of vitamin A
Retinol
30
What is the name of vitamin D
Cholecalciferol
31
What is the name of vitamin E
Tocopherol
32
What is the name of vitamin K
Phylloquinone
33
what are some functions of vitamin A
immune system
vision
cell growth
cell communication
weak antioxidant
34
what are 2 forms of vitamin A and what is the main difference between the 2
retinol and carotenoid precursors.
retinol = animal source
carotenoid precursors = plant sources
35
which carotenoid precursors become retinol when they enter the body
a-carotene
b-carotene
b-cryptoxanthin
36
what are the 3 main food colors associated with vitamin A
yellow, orange, red
37
what is Lutein
a yellow carotenoid supplement that may protect against macular degeneration. Found in dark leafy greens and egg yolk
38
what is Lycopene, and what are 3 things it can prevent
a red carotenoid supplement that prevent cardiovascular disease, poor blood pressure and prostate cancer.
39
what does international units (IU) measure in vitamins
the biological activity
40
what are the best sources of vitamin A
liver and fish oils
dark leafy greens
orange, yellow, or red fruits and vegetables
41
what does a toxic amount of vitamin A do
(hypervitaminosis A)
coma or death
in pregnancy can be teratogenic
42
what is a physical sign of vitamin A excess
skin turns orange, can be patchy
(carotenosis)
43
what are the 2 dietary types of vitamin D and what are their names
D2 ergocalciferol
D3 cholecalciferol
44
what are 3 main functions of vitamin D
enhances mineral absorption
regulates calcium and phosphate concentrations
promotes bone growth
45
what are the 3 main symptoms of toxic vitamin D intake
(hypercalcemia)
nausea, vomiting, confusion
heart arrythmia
kidney stones
46
what is a symptom of vitamin D deficiency
Bone softening and deformation (bow leggedness)
ie osteoporosis
47
what 2 organs are needed to metabolize cholecalciferol (vitamin D) and what do they do
liver converts to calcidiol, then kidneys convert to calcitriol
48
what are the best food sources of vitamin D
animal products: fatty fish, egg yolk, liver, cheese and yogurt
49
what is a fortified food
has added nutrients that were not originally present
50
which wavelength of UV light helps create vitamin D in our skin
UVB
51
what are 2 naturally occurring groups of vitamin E, and how many forms do each have
tocopherols
tocotrienols
each have 4 forms: alpha, beta, gamma, delta
meaning there are 8 types of vitamin E
52
what is the only form of vitamin E that suits human needs
a-tocopherol
53
what is the main role of vitamin E
a fat soluble antioxidant in cell membranes that interacts directly with free radicals
54
what are the best sources of vitamin E
nuts and seeds
vegetable oils
leafy greens
55
what are the 2 groups of vitamin K
K1 phylloquinone
K2 menaquinone
56
what are the 3 main roles of vitamin K
blood clotting
bone metabolism
arterial health
57
how soon can water soluble vitamin deficiency appear
10-40 days
58
what are the 4 main roles of vitamin C
water soluble antioxidant that regenerates other antioxidants
wound healing
assists in iron absorption
immune function
59
what is the RDA and UL of vitamin C
75-90 mg and UL is 1800mg
60
what does vitamin C do when you have a cold
reduced duration by about 10%
61
what are 4 ways exercise may increases need for vitamins
decreased GI absorption
increase loss via sweat or urine
increased utilization due to stress of exercise
increase need due to gain in muscle mass
62
increase in vitamin usage means more needs to be ingested (T/F)
False. Vitamins can be effectively recycled
63
which B vitamin is most rapidly lost as a result of exercise
B6 pyridoxine
64
Does an increase in B1 thiamin increase ATP production? (T/F)
False. Increase beyond needed levels does not increase ATP
65
what is the side effect of B3 niacin toxicity
niacin flush
66
what does B12 Cobalamin deficiency cause
megaloblastic anemia, abnormal large RBCs
67
in general, what are the roles of B vitamins
energy metabolism & limiting oxidative damage
68
which vitamin helps restore vitamin E as an antioxidant
Vitamin C
69
Which vitamin helps restore vitamin C as an antioxidant
B3 niacin
70
what is required for absorption of B12 cobalamin
Intrinsic Factor (IF) produced in the stomach
71
what causes pernicious anemia
lack of Intrinsic Factor
72
vitamin supplementation is a good performance enhancer (T/F)
False. Vitamin supplementation is good for preventing deficiencies but don't generally enhance performance when taken beyond required intake levels.
73
what are the 7 macrominerals
potassium
chloride
sodium
calcium
phosphorus
magnesium
sulfur
74
what is the RDA for calcium
1g
75
what is the RDA for iron
8-18mg
76
what are the 4 main functions of calcium
bones and teeth
muscle contraction
nerve conduction
hormone secretion
77
what are 2 deficiency symptoms of calcium
rickets (bone deformation)
osteoporosis
78
what is the main symptom of calcium toxicity
kidney stones
79
what are the 6 best food sources for calcium
dairy products
dark leafy greens
fish
calcium fortified products
seeds
tofu
80
what are the 2 main roles of copper
enzyme components
hemoglobin synthesis
81
what are the 2 main deficiency symptoms of copper
anemia
demineralization of bone
82
what are the 2 main toxicity symptoms of copper
GI distress
liver damage
83
what is the main functions of chromium
insulin sensitivity - as glucose tolerance factor (GTF)
84
what disease is chromium important in regulating
type 2 diabetes, by improving glycemic control
85
what is the main function of fluoride
healthy bones and teeth
86
what are the 2 main deficiency symptoms of fluroride
tooth decay
osteoporosis
87
what is the main toxicity symptoms of fluoride
mottled teeth (red-brown staining)
88
what is the best source of fluoride
fortified tap water
89
what is the major function of iodine
synthesis of thyroid hormones
90
what is the main deficiency symptoms of iodine
development of goiters (enlarged, swollen thyroid glands)
91
what are the best 3 food sources of iodine
salt, saltwater fish, kelp
92
what are the 3 main functions of iron
hemoglobin component
cellular oxygenation
immune fucntion
93
what are the 2 main deficiency symptoms of iron
fatigue
risk of infection increases
94
what are the 3 main toxicity symptoms of iron
acute GI distress
iron poisoning
hemochromatosis (buildup of bodily iron, precursor to iron poisoning)
95
what is the best food source of heme iron
meat
96
what are the 2 best food source of non heme iron
fruits and veggies
fortified grains
97
what are the 2 main functions of magnesium
bone synthesis
enzyme component (300+)
98
what is the main toxicity symptom of magnesium
diarrhea, usually from supplement form magnesium
99
what is the main function of potassium
main intracellular cation
100
what is the most severe deficiency symptom of potassium (also a toxicity symptom)
cardiac arrhythmia
101
what is a moderate deficiency symptom of potassium
hypertension (high BP)
102
what is the major function of selenium
antioxidant enzyme component
103
what are the 2 main functions of sodium
main extracellular cation
fluid balance
104
is sodium deficiency common
no, its everywhere
105
what issue can athletes have with sodium due to excercise
hyponatremia due to loss of sodium from sweat
hyponatremia = low sodium blood levels
106
what % is sodium in table salt
40% by mass
107
what is a toxicity symptom of sodium
elevated blood pressure
108
what are the 2 main functions of zinc
enzyme component
immune function
109
what is the main deficiency symptom of zinc
poor immune system
110
what are the 2 main toxicity symptoms of zinc
immunosuppression
impaired copper metabolism
111
what are the 2 main excretion functions for minerals and which minerals are found in each
sweat (electrolytes, sodium)
urine (zinc, iron)
112
which 2 minerals are underconsumed by over 40% of the population
magnesium and calcium
113
what is more tightly regulated by the body, minerals or vitamins?
minerals
114
what are chelating agents
Claw shaped compounds found in food that can alter mineral absorption. Mostly inhibits but can also enhance in some cases
115
what are 2 things you could consume that might put you at risk for mineral toxicity
fortified foods
high potency supplements
116
what are the 2 most common subclinical mineral deficiencies, and what do they become in clinical cases
pre-anemic iron deficiency
osteopenia (low BMD)
in clinical cases:
anemia
osteoporosis
117
what are the 7 minerals involved in bone formation
calcium
phosphorus
fluoride
magnesium
iron
zinc
copper
118
what are the 3 vitamins involved in bone formation
D, K, C
119
what is vitamin D's role in bone formation
regulates calcium levels
120
what is vitamin K's role in bone formation
incorporates calcium into hydroxyapetite
121
what is vitamin C's role in bone formation
collagen synthesis
122
what % of peak mineral density is developed by age 19
95%
123
which mineral is most effected by low estrogen levels in menopausal women
calcium, concentration drops
124
what age group requires the most calcium
9-18yrs
125
dosage of calcium supplements are most effective below this amount
500mg
126
what gram amount of iron can be found in your body's red blood cells
2.5g
127
what is ferritin and what 3 places is it generally found, and what amount of it is generally stored in the body
primary storage form of iron
liver, spleen, bone marrow
2g
128
what is circulating iron in blood plasma carried with, and how much is there generally in the bloodstream
transferrin, 3-4mg
129
what are myoglobins, and which mineral is it associated with
muscle cell oxygen binding proteins, iron
130
what are cytochromes and which mineral is it associated with
electron transportation proteins, iron
131
if someone says they have 55% hematocrit, what does it mean
they have 55% of their blood as RBC's
132
what is an indirect measurement that can be taken to estimate someone's iron storage levels
measure the iron saturated transferrin in a blood sample
133
how much does aerobic capacity decline when someone has anemia
50%
134
what compound is low when someone has functional iron deficiency
ferritin, below 100ng/mL
135
how many essential minerals are there
21
136
how many minerals had a DRI intake value been established for
15 of 21
137
how many minerals had a DRI UL value been established for
16 of 21
138
