8: Nutrients Flashcards by Paul Oyster

vitamins, minerals and water are three types of what?

micronutrients

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micronutrients do not supply _____

energy

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what is an essential nutrient?

a nutrient not synthesized by the body and needing to come from a dietary source

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essential nutrients are made by the body. true or false

false. non-essential nutrients are made by the body

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most vitamins and minerals are essential nutrients. true or false?

true

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The entire set of values for optimal health are known as what?

dietary reference intakes (DRI)

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The entire set of values considered for optimum health used for planning and assessing diets is called what?

recommended daily allowance (RDA)

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what is the difference between recommended daily allowance and adequate intakes regarding nutrients?

less scientific studies have been done on the nutrients regarding adequate intakes so a slight amount of guesswork is used to establish the recommendations

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what are tolerable upper intake levels (UL)?

suggested upper limits for potentially toxic nutrients

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what are estimated average requirements (EAR) regarding nutrients?

amount of a nutrient necessary to meet the need of 50% of population plus a margin of safety used in research and policy making

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what is daily value? (DV)

The nutrient standards used on food labels that describe nutrient levels for daily requirements (based on 2000 or 2500 cal/day)

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what is estimated energy requirement (EER)?

portion of calories that food provides for what someone needs in a day for maintaining energy balance and a level of physical activity for growth

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when choosing a vitamin or mineral formulation or supplements, it is usually best to choose one that is manufactured by what?

a top NSF GMP register company. national science foundation, which is a government agency, recognized having good manufacturing practices

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what does a balanced diet include?

The right proportions of various macro and micronutrients, a variety which assures that functional requirements are being met, a balance that ensures no bodily function deficiencies exist, all parts of the food pyramid

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what is the only fuel source that is cannibalized without oxygen?

carbohydrates

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what type of energy does the brain require to function?

glucose or ketones

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How many amino acids are essential?

nine

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there are two fatty acids which are necessary for life processes. what are they?

alpha linoleic acid and linoleic acid

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why are vitamins known as cofactors or coenzymes?

they are often necessary for a certain enzyme to work effectively

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The properties of a healthy diet are basically summed up as MVP which stands for

moderation, variety, and portion control

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The number of calories per weight of the food is called what?

calorie density

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what does the term “empty calories” mean?

foods which have a low nutrient density and high caloric density

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The more vitamins you take the more body functions are enhanced. true or false

false

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too much of one vitamin or mineral can lead to toxicity or deficiencies of other vitamins or minerals? true or false?

true

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vitamins are classified as either____ or ____ soluble.

Water or fat? soluble

which group of vitamins aids in metabolism?

B vitamins

what is a mineral?

an inorganic compound found in nature needed in the diet for normal functioning

what are the two categories of minerals?

macro or micro minerals

a lack of iron in some cases causes a form of what?

anemia

Will vitamins combine with either hydrophilic or hydrophobic environments?

both. they can either dissolve in the environment or not dissolve in the environment but used either way

do vitamins have organic compounds or are they carbon in their structure?

either one can be true

How much water should you drink daily?

at least 8 to 10, 8 oz glasses daily

where is water absorbed from and how fast?

The small intestine 8 to 10 oz every 20 minutes

How much water should you ingest to make up for water weight loss after exercise?

16 oz per pound lost

consuming large amounts of sodium during exercise helps keep you stay hydrated. true or false

false never consume large amounts of sodium during exercise. this can cause severe cramping and increase susceptibility to heat injuries.

It advised to drink between ____ and _____ ounces of fluids within 30 minutes after any event completion

16 and 24 oz

at 2% dehydration the body's work capacity decreases by ____ to ____ %

12 to 15%

what signals to the body that it is thirsty when there's an over concentration of sodium in the blood?

osmoreceptors

what is the most common cause of dehydration?

vomiting and diarrhea during illness

As the body loses fluid a steady increase in what occurs in concentrations in the blood

sodium

_____ percent of muscles' total weight is water

74%

what percent of fat is water?

20 to 30%

muscle contains more water than fat, true or false

true, it contains 74% of its total weight as compared to fat which only has 20-30%

The minerals in water are known as what?

electrolytes

fluid imbalances contribute to ______ disorders.

metabolic

Total body water is divided into what two compartments?

extracellular and intracellular

The _____ are responsible for regulating the flow of fluid from the body.

kidneys

The process of _____ is when two compartments are separated by a semi-permeable membrane, water will cross the membrane to equalize the concentrations.

osmosis

as the body absorbs water in the small intestine, and eventually into the blood vessel, it will first move into the blood's fluid compartment known as _____

plasma

if you drink fluid that is too concentrated, it will not hydrate the cells. true or false?

true, you need to drink fluid that will re-establish ions Lost through sweating and breathing but they cannot be too concentrated. this is why drinking ocean water (saltwater) will dehydrate you.

instead of the word "concentration", the term _____ is often used.

osmolality

The more someone is used to heat and the more that they are physically conditioned, the less that they will sweat. true or false

false, a well-conditioned athlete sweats more and produces a more diluted sweat as well as someone who is used to heat will sweat sooner and more.

there is (more/ less) sweating in humid environments.

More. your body is trying to cool but cannot do this well because of the high humidity

what can happen at 3% fluid loss?

dry mouth feeling and a decrease in urinary output

what can happen at 4 to 5% fluid loss?

there is a 20 to 30% decrease in work capacity, headaches, and difficulty in concentration

what happens when there is a 6 to 7% increase in dehydration?

Strong impairment in temperature regulation, increase respiratory rate, tingling and numbness and extremities, and finally collapse or fainting if the exercise is continued

what is euhydration?

normal hydration, a balance

There is inadequate electrolyte replacement through profuse sweating leading to cramping. What could a solution be?

More sodium. salt tablets or salty snack may be helpful

heat exhaustion can quickly turn to what if not responded to properly?

heat stroke

what are three signs of heat exhaustion?

headache and dizziness, rapid and shallow breathing, soaked with sweat and pale skin

what are three signs of heat stroke?

no sweating, dry and flushed or red skin, very high body temperature

what is common for athletes who use stimulants?

heat stroke

when may a sports drink be better than water?

extended vigorous activity in hot temperatures

there's four ways to prevent heat stroke and heat exhaustion

no vigorous activity in extreme heat, proper hydration, where breathable clothing, no alcohol or caffeinated beverages before exercise

The higher the carbohydrate concentration, the ___the rate of gastric emptying

lower

drinks that contain between 2% and 6% carbohydrate concentrations of simple carbohydrates are usually emptied ____ and absorbed ____ than plain water

quickly, better

a long distance runner with greater than 90 minutes of exercise should consider consuming calories, especially carbohydrates, to avoid depletion and would benefit from a sports drink. true or false

true

what is best for individuals to consume, who are not performing prolonged periods of strenuous activity?

2 to 3 - 8 oz of glasses of water an hour or two before exercise, followed by two more 8 oz. glasses of water after exercise.

as a trainer, you should recommend specific individual hydration recommendations. true or false?

false. you should direct your clients' attention to a registered dietitian for specific individual hydration recommendations