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Kine 336 > Exam 2 > Flashcards

Exam 2 Flashcards

1
Q

Which type of vitamins require a water-based environment to be transported and function properly

A

Water-soluble vitamins

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2
Q

Vitamin B1, B2, B3, B5, B6, B12, Folic Acid, Biotin, vitamin C, Choline are all what type of vitamins

A

Water-Soluble

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3
Q

Which water-soluble vitamin is also known as Thiamin

A

B1

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4
Q

Which water-soluble vitamin can be found in whole grain cereals, beans, pork, enriched grains

A

B1

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5
Q

Which water-soluble vitamin has no toxicity and is important in energy metabolism, muscle protein synthesis and muscle repair

A

B1

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6
Q

Which water-soluble vitamin is also known as Riboflavin

A

B2

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7
Q

Which water-soluble vitamin is found in mil, and dairy, eggs, dark green leafy veggies, whole grain cereals and enriched grains

A

B2 (Riboflavin)

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8
Q

Which water-soluble vitamin is also known as Niacin

A

B3

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9
Q

Which water-soluble vitamin is high in tryptophan and Niacin

A

B3 (Niacin)

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10
Q

What types of food are high in Tryptophan

A

Milk
Eggs
Turkey
Chicken

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11
Q

What types of food are high in Niacin

A

Lean Meat
Fish
Poultry
Enriched Grains

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12
Q

Which water-soluble vitamin has flushing, burning and tingling of the skin, Hepatitis and Gastric Ulcers as symptoms of toxicity

A

B3 (Niacin)

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13
Q

Which water-soluble vitamin will decrease endurance at high levels

A

B3 (Niacin)

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14
Q

Which water-soluble vitamin is present in most foods, except highly processed and refined foods

A

B5 (Pantothenic Acid)

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15
Q

Which water-soluble vitamin is also known as Pantothenic Acid

A

B5

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16
Q

Which water-soluble vitamin is also known as Pyridoxine

A

B6

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17
Q

Which water-soluble vitamin is found in meats, Whole grain and enriched cereals and eggs

A

B6 (Pyridoxine)

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18
Q

Which water-soluble vitamin when deficient will have a loss of limb sensation and coordination

A

B6 (Pyridoxine)

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19
Q

Vegans and people with a gluten allergy are at risk for deficiency of this vitamin

A

B6 (Pyridoxine)

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20
Q

Which water-soluble vitamin is responsible for amino acid break down, converting lactic acid to glucose and the breakdown of muscle glycogen

A

B6 (Pyridoxine)

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21
Q

Which water-soluble vitamin forms serotonin and synthesizes carnitine from Lysine

A

B6 (Pyridoxine)

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22
Q

Which water-soluble vitamin when deficient will show a decrease in athletic performance

A

B6 (Pyridoxine)

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23
Q

Which water-soluble vitamin is also known as Cobalamin

A

B12

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24
Q

Which water-soluble vitamin is found in meat, fish, poultry, eggs, milk, cheese, fortified cereals

A

B12 (Cobalamin)

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25
Q

T/F Vitamin B 12 has some toxicity levels and impacts performance

A

False
No toxicity
No performance impacts

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26
Q

Which water-soluble vitamin is also knowns as Folate

A

Folic Acid

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27
Q

Which water-soluble vitamin is found in dark green veggies, Enriched grains and cereals, beans, whole grain cereals, oranges, bananas and is important for Normal Fetal Development

A

Folic Acid (Folate)

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28
Q

Which water-soluble vitamin is also known as Biotin

A

Vitamin H

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29
Q

Which water-soluble vitamin is found in egg yolks, legumes, green leafy veggies

A

Vitamin H (Biotin)

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30
Q

Which water-soluble vitamin is also known as Ascorbic Acid

A

C

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31
Q

Which water-soluble vitamin is found in fresh fruits and veggies (citrus and cherries)

A

Vitamin C (Ascorbic Acid)

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32
Q

Which water-soluble vitamin will cause increases in kidney stone formation with chronic intake over 1g/d

A

Vitamin C (ascorbic Acid)

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33
Q

Which water-soluble vitamin shows some signs of being able to reduce muscle soreness and improve healing

A

Vitamin C (Ascorbic Acid)

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34
Q

Which water-soluble vitamin is found in beef liver, eggs, fish, cauliflower, broccoli

A

Choline

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35
Q

Which water-soluble vitamin deficiency can cause a fishy body odor, low BP and fainting if

A

Choline

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36
Q

Which type of vitamin requires a fat-based environment in order to be transported and function properly

A

Fat-soluble

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37
Q

Which type of fat-soluble vitamin is also known as Retinol

A

Vitamin A

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38
Q

Which type of fat-soluble vitamin is found in liver, butter, cheese, egg yolks, fish liver oils, dark green and bright colored fruits and veggies

A

Vitamin A (Retinol)

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39
Q

Which type of fat-soluble vitamin toxicity can cause liver damage, bone malformations and death

A

Vitamin A (retinol)

40
Q

Which type of fat-soluble vitamin can reduce post exercise muscle soreness and increase recovery

A

Vitamin A (Retinol)

41
Q

Which type of fat-soluble vitamin is also known as Cholecalciferol

A

Vitamin D

42
Q

Which type of fat-soluble vitamin is obtained through UV light, fish liver oil

A

Vitamin D (Cholecalciferol)

43
Q

Which type of fat-soluble vitamin toxicity causes nausea, diarrhea, loss of muscle function, organ and skeletal damage

A

Vitamin D (Cholecalciferol)

44
Q

Which type of fat-soluble vitamin when deficient can cause stress fractures, osteoporosis and osteomalacia

A

Vitamin D (Cholecalciferol)

45
Q

Which type of fat-soluble vitamin is also known as Tocopherol

A

Vitamin E

46
Q

Which type of fat-soluble vitamin is found predominantly in Poly/Monosaturated veggies, cereal oils and margarines

A

Vitamin E (Tocopherol)

47
Q

Which type of fat-soluble vitamin Is also known as Phylloquinone

A

Vitamin K

48
Q

Which type of fat-soluble vitamin is found in veggie oils, dark green veggies and menaquinone (bacteria that lines the GI tract)

A

Vitamin K (Phylloquinone)

49
Q

What is the term that explains vitamin toxicity

A

Hypervitaminosis

50
Q

What type of minerals have a higher requirement and greater presence in the body

A

Macrominerals

51
Q

Ca, K, Mg, Na, Cl, S, P are all what types of minerals

A

Macrominerals

52
Q

What type of minerals are a lower requirement and have a lower presence in the body

A

Microminerals

53
Q

Which Macromineral is found in dairy products, dark green veggies, fortified OJ and other foods, soy milk, legumes

A

Calcium (Ca)

54
Q

Which macromineral toxicity will have symptoms of constipation, malabsorption, kidney stones, and cardiac dysrhythmias

A

Calcium (Ca)

55
Q

Which macromineral absorption is regulated by Vitamin D and PTH

A

Calcium (Ca)

56
Q

What is the best way to determine if an individual has osteopenia/porosis

A

Bone Density

57
Q

What is the best way to observe bone density

A

DEXA scan

58
Q

What is a low BMD of -1.0 to -2.5 SD

A

Osteopenia

59
Q

What is an extremely low BMD of -2.5 and lower SD

A

Osteoporosis

60
Q

Avoiding excess protein intake at one time, sustaining a good Ca intake, exercise, getting enough vitamin D, maintaining a normal menstrual cycle are all good habits to ensure what

A

Optimal Bone density

61
Q

What is an appropriate dosage of Vitamin D each day for athletes

A

1500 mg

62
Q

Which mineral is found in processed and canned foods, pickles, potato chips, pretzels, soy sauce and cheese

A

Sodium (Na)

63
Q

Which mineral at toxic levels can cause hypertension

A

Sodium (Na)

64
Q

Which mineral is found in meat, fish, poultry, shellfish, beans, dark green veggies and dried fruit

A

Iron (fe)

65
Q

Which mineral at toxic levels can cause liver damage

A

Iron (Fe)

66
Q

What is a useful measure for predicting health risks

A

Waist cirfumfrence

67
Q

_____ _____ can help predict health risks including HypT, elevated blood lipids, T2D and CVD

A

Waist Circumference

68
Q

What is considered a high risk waist to hip ratio for men ____ and women _____

A

Men- 1.0+
Women- .85+

69
Q

A relatively low body fat percentage ______ athletic performance

A

Increases

70
Q

T/F does a low body fat percentage improve the strength to weight ratio

A

T

71
Q

T/F a low body fat percentage lowers the resistance or drag and athlete has

A

T

72
Q

What percentage of muscle tissue is considered a healthy body composition for men ____ and women ____

A

Men- 45
Women- 36

73
Q

What percentage of essential fat is considered a healthy body composition for men ____ and women ____

A

Men- 3
Women- 12

74
Q

What percentage of non-essential fat is considered a healthy body composition for men ____ and women ____

A

Men- 12
Women- 15

75
Q

What percentage of bone is considered a healthy body composition for men ____ and women ____

A

Men- 15
Women-12

76
Q

What percentage of organs and other materials is considered a healthy body composition for men ____ and women ____

A

Men-25
Women-25

77
Q

What BMI Category is <18.5 and what risk of developing health problems does it have

A

Underweight
Increased

78
Q

What BMI Category is 18.5-24.9 and what risk of developing health problems does it have

A

Normal Weight
Least

79
Q

What BMI Category is 25.0-29.9 and what risk of developing health problems does it have

A

Overweight
Increased

80
Q

What BMI Category is 30.0-34.9 and what risk of developing health problems does it have

A

Obese Class I
High

81
Q

What BMI Category is 35.0-39.9 and what risk of developing health problems does it have

A

Obese Class II
Very High

82
Q

What BMI Category is >/=40 and what risk of developing health problems does it have

A

Obese Class III
Extremely

83
Q

What type of relationship does a high BMI have on mortatlity

A

Higher BMI=Increase in all cause mortality

84
Q

The secretion of aldosterone increases the secretion of Vitamin K, which increases urinary K loss this lowers blood potassium concentration and corrects what issue

A

High blood potassium concentration

85
Q

T/F Athletes tend to replace more fluid than the amount lost in sweat which leads to a gradual reduction in performance

A

False
Replace less fluid, which leads to reduced performance

86
Q

How much fluid is lost through sweat

A

50 mL/min

87
Q

How much fluid/min is absorbed by the intestines

A

20-30 mL/min

88
Q

What term describes well hydrated

A

Euhydrated

89
Q

What term describes below normal body water levels

A

Dehydrated

90
Q

What term describes severe dehydration

A

Hypohydrated

91
Q

What term describes above normal body water levels

A

Hyperhydrated

92
Q

Excess intake of what mineral compound is a risk factor for HTN, Kidney Stones, Gastric Cancer and Osteoporosis

A

NaCl

93
Q

The secretion of what hormone increases Na reabsorption and K secretion

A

Aldosterone

94
Q

The secretion of aldosterone increases Na reabsorption, increasing water retention and blood pressure this corrects what condition

A

Low blood pressure

95
Q

What minerals function involves the cell membrane and CHO metabolism

A

Vitamin K (Potassium)

96
Q

How much potassium satisfies daily needs, lowers BP and the risk for kidney stones

A

4700 mg/day

Kine 336 (2 decks)

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