Chapter 2

Question 1

Vitamins

Answer 1

• Vitamins are organic substances.
• Plants manufacture vitamins during photosynthesis.

Question 2

Water-soluble vitamins

Answer 2

Vitamin C and B-complex

Question 3

Fat soluble vitamins characteristics

Answer 3

• Dissolve and stored in the body’s fatty tissues
• Dietary lipids are a source of fat-soluble vitamins.
• Should not be consumed in excess without medical
  supervision
• Are not excreted easily from the body

Question 4

Water-soluble vitamins characteristics

Answer 4

• Act largely as coenzymes
• Disperse readily in the body fluids
• Excess intake is voided in the urine.
• Marginal deficiencies could develop within about 4 weeks of
  inadequate intake.

Question 5

Vitamins functions

Answer 5

• Serve as essential links and regulators in numerous metabolic reactions that release energy from food
• Regulate metabolism
• Control process of tissue synthesis
• Protect the cells’ plasma membrane

Question 6

Dietary Reference Intakes (DRIs) examples

Answer 6

• Recommended Daily Allowance
• Estimated Average Requirement
• Adequate Intake

-Tolerable Upper Intake Level

Question 7

Recommended Dietary Allowance (RDA)

Answer 7

The average daily nutrient intake level sufficient to meet the requirement of nearly 97–98% of healthy individuals in a particular life stage and gender group

Question 8

Estimated Average Requirement (EAR)

Answer 8

Average level of daily
nutrient intake to meet the requirement of one half of the
healthy individuals in a particular life stage and gender group

Question 9

Adequate Intake (AI)

Answer 9

Provides an assumed adequate
nutritional goal when no RDA exists.

Question 10

What is a free radical?

Answer 10

is a highly chemically reactive atom or molecule that contains at least one unpaired electron in its outer valence shell.

Question 11

An accumulation of free radicals causes what?

Answer 11

increases the potential for
cellular damage (oxidative stress)

Question 12

What vitamins are anti-oxidants?

Answer 12

Vitamins A, C, E, and β-carotene

Question 13

What anti-oxidants serve as disease protection?

Answer 13

• Isothiocyanates
• Lutein and zeaxanthin
• Lycopene
• Vitamin E

Question 14

Isothiocyanates function

Answer 14

natural detoxifier

Question 15

Lutein and zeaxanthin function

Answer 15

protect eye health

Question 16

Lycopene fucntion

Answer 16

decreases the risk for heart disease and cancer

Question 17

Vitamin E function

Answer 17

neutralizes harmful compounds

Question 18

Homocysteine characteristics/function

Answer 18

• All individuals produce homocysteine.
• It normally converts to other nondamaging amino acids.
• Three B vitamins, folate, B6
  , and B12, facilitate the
  conversion.
• If the conversion slows due to vitamin deficiency,
  homocysteine levels increase and promote cholesterol’s
  damaging effects on the arterial lumen

Question 19

How many minerals are there?

Answer 19

22

Question 20

How many major/essential minerals are there?

Answer 20

7

Question 21

Required amount of major minerals

Answer 21

> 100 mg daily

Question 22

Required amount of trace minerals

Answer 22

<100 mg daily)

Question 23

What is the general function of minerals?

Answer 23

• Provide structure in the formation of bones and teeth
• Help to maintain normal heart rhythm, muscle contractility, neural conductivity, and acid–base balance
• Regulate metabolism by becoming constituents of
  enzymes and hormones that modulate cellular activity

Question 24

What factor affect mineral bioavailability?

Answer 24

• Type of food
• Mineral–mineral interaction
• Vitamin–mineral interaction
• Fiber–mineral interaction

Question 25

Defne Osteoporosis

Answer 25

is the loss of bone, with a bone density more than 2.5 standard deviations below normal for age and sex.

Question 26

Define Osteopenia

Answer 26

is a midway condition where bones weaken with increased risk of fracture.

Question 27

What are the 6 principles for promoting bone health?

Answer 27

- Specificity - Overload - Initial values - Diminishing returns - More not necessarily better - Reversibility

Question 28

What is the Female Triad?

Answer 28

The Triad usually begins with disordered eating and leads to amenorrhea and then osteoporosis.

Question 29

How does the Female Triad affect menstruation?

Answer 29

Women who train intensely and cut calories below energy requirements may adversely affect menstruation

Question 30

What is Oligomenorrhea?

Answer 30

irregular cycles

Question 31

What is Amenorrhea?

Answer 31

cessation of menstruation

Question 32

What is the Treatment for Athletic Amenorrhea: Nonpharmacologic approaches?

Answer 32

- Reduce training level by 10–20% - Gradually increase total energy intake - Increase body weight by 2–3% - Maintain daily calcium intake at 1500 mg

Question 33

What are the functions of Phosphorus?

Answer 33

- Combines with lipids to form phospholipids, part of the cell membrane - Phosphate enzymes regulate cellular metabolism - Participates in buffering acid end products of energy metabolism

Question 34

What are the functions of Magnesium?

Answer 34

- Helps to regulate metabolism - Vital role in glucose metabolism - Participates as a cofactor in the breakdown of glucose, fatty acids, and amino acids during energy metabolism - Affects the synthesis of lipids and proteins - Allows the neurologic system to function properly

Question 35

What percent of American women are iron insufficient?

Answer 35

40%

Question 36

What are the side effects of iron deficiency anemia?

Answer 36

- sluggishness - loss of appetite - a decreased ability to sustain even mild activity - negatively affects aerobic exercise performance and the ability to perform heavy training

Question 37

Heme iron

Answer 37

iron from animals - 10–35% absorption by the intestines

Question 38

Nonheme iron

Answer 38

plant-based iron - 2–10% absorption by the intestines

Question 39

What increases the absorption of nonheme iron?

Answer 39

Both vitamin C and moderate physical activity increase

Question 40

Sports Anemia

Answer 40

- Reduced hemoglobin levels approaching clinical anemia - Caused by intense training - Hemoglobin becomes diluted because of an increase in plasma volume.

Question 41

Define Electrolytes

Answer 41

Electrically charged particles dissolved in body fluids

Question 42

What are the electrolytes?

Answer 42

- Sodium - Potassium - Chlorine

Question 43

What are the functions of electrolytes?

Answer 43

- Establish the proper electrical gradient across cell membranes - Modulate fluid exchange within the body's fluid compartments - Regulate the acid and base qualities of body fluids

Question 44

One-third of individuals with hypertension have hypertension induced by what?

Answer 44

Sodium-induced hypertension

Question 45

What is The Dietary Approaches to Stop Hypertension (DASH)?

Answer 45

focuses on vegetables, fruits and whole grains. It includes fat-free or low-fat dairy products, fish, poultry, beans and nuts.

Question 46

What is and what causes hyponatremia?

Answer 46

low blood levels of sodium - A low-sodium diet and excessive perspiration can result in hyponatremia

Question 47

Water makes up what percent of the total body weight?

Answer 47

40% -70%

Question 48

Muscle contains what percent of water?

Answer 48

67% - 75%

Question 49

Fat contains what percent of water?

Answer 49

50%

Question 50

What percent of the total body water is in the intracellular compartment?

Answer 50

62%

Question 51

What percent of the total body water is in the extracellular compartment?

Answer 51

38%

Question 52

What are the functions of water?

Answer 52

- Provides structure and form to the body - Regulates temperature - Provides a medium for substances to interact chemically - Transports oxygen and nutrients

Question 53

Where does the average daily water intake come from?

Answer 53

- Liquid: about 1.2 L - Food: about 1.0 L - Metabolic water: about 0.3 L

Question 54

Where does the average daily water loss come from?

Answer 54

- Urine: about 1–1.5 L - Insensible perspiration: about 0.50–0.70 L - Water vapor in expired air: about 0.25–0.30 L - Feces: about 0.10 L