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EP 4183: Exercise and Weight Control (Ch. 4-7) > Exam 3 > Flashcards

Exam 3 Flashcards

1
Q

Organic compounds containing carbon, hydrogen, and oxygen.

A

Carbohydrates

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2
Q

Major function of carbohydrates

A

Provide energy aerobically anaerobically

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3
Q

Nerve cells in the brain, retina, and red blood cells are normally totally dependent on this for energy

A

Glucose

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4
Q

Major fuel at rest

A

Fat

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5
Q

Major fuel during exercise

A

Carbohydrate

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6
Q

All energy systems use _______ for fuel.

A

Carbohydrates

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7
Q

Carbohydrate to fat ratio at rest

A

40%/60%

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8
Q

Fuel for very light exercise (25% VO2max or low intensity)

A

Primarily fat

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9
Q

Fuel for quick bouts of intense exercise

A

Primarily carbohydrates

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10
Q

Fuel for moderate exercise (65% VO2max)

A

Primarily carbohydrates and fats

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11
Q

Fuel for intense exercise (>65-85% VO2max)

A

Carbohydrates preferred

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12
Q

Fuel for endurance activities lasting more than 90-120 minutes

A

High carbohydrate/fat energy required

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13
Q

The most efficient energy source

A

Carbohydrates

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14
Q

Carbohydrate is used this much more efficiently than fat. Why?

A

7% more efficiently

Takes more oxygen to break down fat.

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15
Q

Sugars

A

Saccharide

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16
Q

Simplest form of carbohydrate

A

Monosaccharide

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17
Q

2 monosaccharides form a

A

Disaccharide

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18
Q

3 or more saccharides

A

Polysaccharide

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19
Q

Glucose/dextrose

A

Grape sugar

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20
Q

Fructose

A

Fruit sources

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21
Q

Galactose

A

Part of lactose in milk

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22
Q

Disaccharides or monosaccharides

A

Simple carbohydrates

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23
Q

Broken down very rapidly

A

Simple carbohydrates

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24
Q

Not preferred by the body due to little nutritional value

A

Simple carbohydrates

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25
Q

Examples of simple carbohydrates

A

Table sugar, hard candy, sugary sweets

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26
Q

Naturally occurring simple carbohydrates

A

Honey, maple syrup, molasses, fruit juice concentrate

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27
Q

Dumping Syndrome is caused by

A

Reverse osmosis caused by high concentrations of simple sugars (mainly fructose)

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28
Q

Starches

A

Complex carbohydrates

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29
Q

Polysaccharides are also

A

Complex carbohydrates

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30
Q

Complex carbohydrates are broken down how? Why?

A

Slowly. Glucose the is released slowly

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31
Q

Starches

A

Complex carbohydrates

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32
Q

Polysaccharides are also

A

Complex carbohydrates

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33
Q

Complex carbohydrates are broken down how? Why?

A

Slowly. Glucose the is released slowly

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34
Q

Complex carbohydrates contain

A

Fiber

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35
Q

Components of plants that resist human digestive enzymes

A

Dietary fiber

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36
Q

3 primary functions of dietary fibers

A

Bulking
Viscosity
Fermentation

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37
Q

Insoluble fiber has

A

Digestive benefits

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38
Q

Insoluble fiber is associated with

A

Lowering risk of Type II diabetes

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39
Q

Food examples of insoluble fiber

A

Whole grain foods, wheat bran, corn bran, legumes, seeds, skin of potatoes, green beans, cauliflower

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40
Q

Associated with lowering cholesterol

A

Soluble fiber

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41
Q

Dissolve or swell in water

A

Soluble fiber

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42
Q

Metabolized by bacteria in large intestine

A

Soluble fiber

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43
Q

Examples of soluble fibers

A

Legumes, oats, rye, barley, prune juice, plums, berries, bananas, insides of apples and pears, root vegetables, pysllium, flax seeds, nuts (particularly almonds)

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44
Q

Health benefits of dietary fiber (6)

A

1) Promotes softer, larger stool and regularity
2) Slows glucose absorption
3) Correlated with increase ingestion of vitamins, minerals, antioxidants, phytochemicals
4) Reduces blood cholesterol
5) Reduces heart disease
6) Reduces hemorrhoids and diverticula

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45
Q

Why does dietary fiber reduce blood cholesterol?

A

High fiber = indigestible material = more bile = cholesterol release from liver = lower cholesterol level

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46
Q

Do most Americans eat enough carbohydrates?

A

Yes

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47
Q

Do most Americans eat enough fiber?

A

No

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48
Q

Minimum of 12 g per 1000 Cal

A

Fiber rule of thumb

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49
Q

Fiber rule of thumb for children

A

Age + 5 g/day

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50
Q

Too much fiber (> 60 g/day) will: (5)

A

Require extra intake of fluid
Bind to some minerals
May cause bacterial problems within the intestines
Fill the stomach of a young child quickly
May cause insulin hypersensitivity

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51
Q

Advised carbohydrate requirements are

A

60% of total daily calories

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52
Q

Advised fiber requirements

A

12 grams/1000 Calories

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53
Q

Athletes should consume how much carbs?

A

70% carbohydrates for energy reserves

Consumption depends on activity type

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54
Q

Fiber supplements are

A

In concentrated forms

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55
Q

Nutrients other than fiber can be found in

A

Whole food sources

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56
Q

Phytochemicals can be found in

A

Natural sources

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57
Q

Dependency on supplements for digestion may encourage one

A

Not to eat fiber rich foods

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58
Q

The effect food has on a rate/amount of increase in glucose

A

Glycemic index

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59
Q

70 +

A

High glycemic index food

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60
Q

69-55

A

Medium glycemic index foods

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61
Q

55 or less

A

Low glycemic index foods

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62
Q

High glycemic index

A

Results in rapid rise in blood sugar

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63
Q

Low glycemic index

A

Results in slower rise in blood sugar

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64
Q

Insulin is released from the pancreas in response to

A

Rise in blood glucose

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65
Q

Facilitates uptake and utilization of glucose and “levels” blood sugar

A

Insulin

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66
Q

> 140 mg

A

Hyperglycemia

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67
Q

<40-50 mg

A

Hypoglycemia

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68
Q

Large ingestion of high glycemic food leads to excessive insulin secretion which leads to excessive drop in blood glucose.

A

Reactive hypoglycemia

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69
Q

Replenished by liver glycogen

A

Blood glucose

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70
Q

Greatest amount of glucose stored

A

Muscle glycogen

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71
Q

Highest concentration of glucose

A

Liver glycogen

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72
Q

The body stores excessive carbohydrates as

A

First, energy
Second, liver/muscle glycogen
Third, fat

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73
Q

Can glucose change its form once it enters the muscle?

A

No, it is locked.

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74
Q

Glucose is converted into

A

Liver or muscle glycogen

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75
Q

Unused carbohydrates are converted into

A

Fatty acids in adipose tissue

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76
Q

The body does not waste carbohydrates. Why?

A

Carbohydrates are valuable.

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77
Q

In extreme circumstances, these can be used as substrates to create glucose

A

Fatty acids

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78
Q

Can carbohydrates be converted directly to fat?

A

Yes, if the are excessive

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79
Q

Can fat be converted directly to carbohydrates?

A

No

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80
Q

Gluconeogenesis

A

Creation of new glucose with the help of alanine, pyruvate, and lactate

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81
Q

How is alanine used in gluconeogenesis?

A

It is converted to blood glucose, minimally

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82
Q

How are pyruvate and lactate used in gluconeogenesis?

A

They may be converted to glucose in the liver?

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83
Q

Depleted carbohydrates results in

A

Fatigue
Confusion
Irritability
Increased reaction time

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84
Q

Endurance training for several months will do what to VO2 max

A

Increase VO2 max

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85
Q

Results in more intense exercise without fatigue

A

Endurance training

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86
Q

Improves and speeds up glow of glucose from blood to muscle

A

Endurance training

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87
Q

Allows muscles to process and utilize glucose more easily

A

Endurance training

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88
Q

Enhances use of fats during exercise

Why?

A

Endurance exercise

Carbohydrates are used more efficiently

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89
Q

Glycogen stores in muscles are increased because of

A

Endurance exercise

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90
Q

This is needed for all energy systems

A

Blood glucose

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91
Q

The supply of muscle glycogen is

A

Small

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92
Q

Liver glycogen is used when

A

Muscle glycogen is depleted

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93
Q

If liver glycogen is not available, glucose must be created through

A

Gluconeogenesis

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94
Q

The body begins shutting down because of _____?

Why?

A

Gluconeogenesis

Gluconeogenesis is not effective at replenishing glycogen stores during exercise

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95
Q

Fuel for the central nervous system

A

Glucose

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96
Q

Can the body learn to improve carbohydrate use as energy?

A

Yes

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97
Q

These hormones are released more efficiently when carbohydrates are used for energy regularly.

A

Epinephrine, glucagon, and cortisol

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98
Q

Epinephrine

A

Secreted by adrenal gland to stimulate liver to release glucose and accelerates use of glycogen into muscle.

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99
Q

Glucagon

A

Released from pancreas to increases rate of gluconeogenesis in liver

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100
Q

Cortisol

A

Secreted from adrenal gland to aid in breakdown and release of amino acids to aid in gluconeogenesis.

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101
Q

Why can stress cause chronic fatigue?

A

It can cause the release of hormones in excessive amounts.

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102
Q

Supplementation is not necessary for moderately high exercise bouts of 60-90 minutes or less when

A

You have normal liver or muscle function and glycogen stores

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103
Q

Carbohydrate supplementation has not been shown to improve

A

Very high intensity exercise for <30 min.
Very high intensity resistance training
High intensity exercise for 30-90 min.

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104
Q

Carbohydrate supplementation has been shown to improve

A

Intermittent type exercise for 60-90 min.

High/moderate intensity >90 min.

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105
Q

When should carbohydrates supplementation be consumed and what should it consist of?

A

1-4 hours prior to exercise

Should consist of complex carbohydrates

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106
Q

Carbohydrate supplementation for athletes engaging in moderate intensity exercise for 60-90 min/day

A

5-7 g/kg/day

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107
Q

Carbohydrate supplementation for athletes engaging in moderate to high intensity endurance for 1-3 hours

A

7-12 g/kg/day

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108
Q

Carbohydrate supplementation for athletes engaging in 4-6 hours of endurance activities per day.

A

10-12 g/kg/day

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109
Q

For athletes, carb intake should be

A

70% of total daily calories

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110
Q

Low glycemic index or high glycemic foods for athletes?

A

Low glycemic index foods

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111
Q

What is carbohydrate loading?

A

A technique that promotes a significant increase in glycogen content of the liver and muscles.

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112
Q

Extreme exercise and carb limitation (carb purging) followed by super consumption of carbs (glucose replenishment)

A

Carbohydrate loading

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113
Q

Possible problems with carb loading?

A

Weight gain via water weight

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114
Q

Will do the same or more as carb loading more safely

A

Switching to a high carb diet (70% TDC) combine with 1-2 days if rest/reduced activity

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115
Q

Diabetes Mellitus Type I

A 
Genetic link 
Decreased release of insulin 
Insulin dependence 
Hyperglycemia 
Immunological disorder
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116
Q

Treatment for diabetes Mellitus type I

A

Carb counting
Dietary control
Insulin therapy
Heart disease prevention

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117
Q

Diabetes Mellitus Type II

A 
Genetic link
Associated with obesity
Begins as non-insulin dependent
Majority of diabetes cases
Creates defective insulin 
Leads to high blood sugar in cells 
Insulin over secretion to compensate high blood sugar
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118
Q

Treatment for diabetes type II

A

Medication
Diet
Exercise therapy (weight loss)

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119
Q

Consequences of uncontrolled blood glucose (6)

A

1) Ketosis leading to ion imbalances, dehydration, coma, death
2) Degenerative diseases
3) Nerve damage, heart disease, kidney disease, blindness
4) Atherosclerosis
5) Increased risk for wound infections
6) Increase in body fat

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120
Q

Sweeteners (5)

A 
Enhances flavor 
Should be used in moderation 
Absorbed and metabolized slower 
Large amount causes diarrhea 
1.5-3 kcal/g
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121
Q

Benchmark of all sweeteners

A

Sucrose

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122
Q

Caloric content of sucrose

A

4 kcals/gram

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123
Q

Health benefits of sucrose compared to other sweeteners

A

None

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124
Q

Consumption ranges of sucrose

A

14-48 lbs/year per person

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125
Q

Types of sweeteners

A 
High fructose corn syrup 
Brown sugar
Maple sugar
Honey
Sugar alcohols
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126
Q

Sugar substitutes(5)

A

1) Saccharin
2) Stevia
3) Aspartame (NutraSweet)
4) Acesulfame-K (Sunette)
5) Sucralose (Splenda)

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127
Q

Solid at room temperature

A

Saturated fats

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128
Q

Liquid at room temperature

A

Unsaturated fats

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129
Q

Main form of lipids in food and the body

A

Triglycerides

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130
Q

Caloric content of fat

A

9 kcals/gram

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131
Q

Is fat considered to be energy dense?

A

Yes

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132
Q

Function of lipids (7)

A

1) Provide energy
2) Efficient storage of storage
3) Insulation
4) Protection
5) Transportation of fat soluble vitamins
6) Satiety
7) Give food flavor

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133
Q

Dietary fat guidelines

A

No more than 30% TDC from total fat
No more than 10% TDC from saturated fat
No more than 300 mg cholesterol per day

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134
Q

Can fat be converted from other nutrients?

A

Yes

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135
Q

The intensity range where fat is most efficiently used for exercise

A

Low to moderate intensity at 25-65 VO2max

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136
Q

Has a single carbon bond

A

Saturated fat

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137
Q

Has a double carbon bond

A

Unsaturated fat

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138
Q

Lenolenic acid

A

Omega 6

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139
Q

Alpha lenolenic acid

A

Omega 3

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140
Q

Sources for Omega 3

A

Primarily fish oil

Also canola oil, soybean oil, and green leafy vegetables

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141
Q

Recommended servings for fish oil

A

2 servings of fish oil per week

  1. 6 grams for males
  2. 15 grams for females
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142
Q

Sources for Omega 6

A

Vegetable and nut oils

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143
Q

Recommended servings for Omega 6

A

1 tbsp/day

17 grams for men
12 grams for women

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144
Q

Omega 6 benefits

A

Increased blood clotting

Increased inflammatory responses

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145
Q

Omega 3 benefits

A

Decreased blood clotting
Reduced heart attack
Large amounts may decrease inflammation pain of rheumatoid arthritis

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146
Q

Excess of Omega 3

A

May cause hemorrhagic stroke

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147
Q

Can one be deficient in fatty acids?

A

Yes

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148
Q

Signs and symptoms of essential fatty acid deficiency (5)

A

1) Flaky, itchy skin
2) Diarrhea
3) Infections
4) Slowed growth and wound healing
5) Anemia

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149
Q

Contains 3 fatty acids

A

Triglycerides

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150
Q

Ways to decrease blood triglyceride levels (5)

A

1) Don’t overeat
2) Limit alcohol
3) Limit simple sugars
4) Eat small frequent meals
5) Include fish in diet

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151
Q

Hydrogen + unsaturated fat

A

Hydrogenated fat

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152
Q

These fats are associated with health risks

A

Saturated fats
Transfatty acids
Hydrogenated fats

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153
Q

Synonymous with hydrogenated fats

A

Transfatty acids

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154
Q

Health dangers of transfatty acids

A

Rise in harmful cholesterol
Reduction of healthier cholesterol
Increased risk of heart disease

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155
Q

SFA

A

Saturated fatty acid

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156
Q

MUFA

A

Monounsaturated fatty acid

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157
Q

PUFA

A

Polyunsaturated fatty acid

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158
Q

n-6 fatty acid

A

Omega 6

159
Q

n-3 fatty acid

A

Omega 3

160
Q

Is cholesterol a true fat?

A

No, it is a sterol

161
Q

Where is cholesterol found?

A

Animal products

Hidden in processed foods

162
Q

Is cholesterol essential?

A

No, cholesterol is nonessential.

163
Q

Total Calories in reduced fat foods are

A

about the same as compared to fat-laden foods.

164
Q

Daily intake of cholesterol

A

Limit to 100 mg/1000 Calories

Do not exceed 300 mg/day

165
Q

Desirable blood cholesterol level

A

<200 mg

166
Q

Borderline high blood cholesterol level

A

200-239 mg

167
Q

High blood cholesterol level

A

240+ mg

168
Q

Optimal LDL level

A

<100 mg

169
Q

Low HDL level

A

Less than or equal to 40 mg

170
Q

Good HDL level

A

Greater than or equal to 60 mg

171
Q

What do we want with LDL and HDL?

A

Low LDL

High HDL

172
Q

Low density lipoprotein is associated with

A

Elevated health risks

173
Q

HDL benefits

A

Removes cholesterol from the blood stream.

Reduces risk of heart disease, high BP, and stroke

174
Q

Plaque on inner layers of arterial wall

A

Atherosclerosis

175
Q

How to treat high LDL levels

A

Have doctor asses for other conditions.
Reduce dietary saturated fat and cholesterol.
Increase MUFA and PUFA
Increase dietary fiber

176
Q

Intake of saturated fat and transfatty acids should be

A

Minimal

177
Q

30/10 rule

A

30% total fat

10% saturated fat

178
Q

Optimal exercise intensity for using fat as energy

A

Low - moderate

179
Q

Other ways to manage fat intake

A

Cut down on red meats
Eat plenty of fruits and vegetables
Cut down on simple sugars and refined CHO
Do not compensate added calories for lack of fat in foods.

180
Q

Number of total amino acids

A

20

181
Q

Number of non essential amino acids

A

11

182
Q

Number of essential amino acids

A

9

183
Q

Mnemonic for essential amino acids

A

PVT. MT HILL

184
Q

Complete protein

A

A protein that contains all essential amino acids

185
Q

What does protein contain that is not in carbs or fat?

A

Nitrogen

186
Q

Process of removing nitrogen from the body?

A

Deamination

187
Q

These hold amino acid chains together

A

Peptide bonds

188
Q

The breaking of peptide bonds between amino acids is accomplished via

A

Hydrolysis

189
Q

Diets high in protein can contribute to dehydration. Why?

A

Hydrolysis results in dehydration

190
Q

Animal products are considered to be completed proteins which:

A

Contain all essential amino acids
Provide extra amino acids for non essential amino acid synthesis
Are easily digestible

191
Q

The only plant source to provide a complete protein is

A

Soy

192
Q

Complementary proteins (4)

A

1) beans + nuts/seeds
2) nuts/seeds + vegetables
3) vegetables + grain
4) grains + beans

193
Q

Benefits of plant proteins

A

Provide protein minerals, vitamins, and dietary fiber
Contain no cholesterol by themselves
Limited saturated fats
Filling

194
Q

Functions of protein (8)

A

1) Building blocks of body components
2) Maintain fluid balance
3) Helps control body acidity level
4) Contributes to acid/base balance
5) Building blocks for hormones and enzymes
6) Immune function
7) Gluconeogenesis (minimal energy)
8) Energy yielding (“ear-marked energy)

195
Q

Nitrogen input = nitrogen output

A

Nitrogen balance

196
Q

Very complicated to estimate

A

Nitrogen output

197
Q

Can be measure to estimate nitrogen balance

A

Urea lost in urine and ammonia lost in sweat

198
Q

Positive nitrogen balance

A

Nitrogen input > nitrogen output

199
Q

Negative nitrogen balance

A

Nitrogen input < nitrogen output

200
Q

If an endurance athlete intensely trains without consuming enough food, what will he begin to use for his energy supply

A

Lean mass

201
Q

Nitrogen balance is

A

Optimal

202
Q

10% TDC for protein

A

Amount needed by the average American

203
Q

Amount of daily protein used for energy

A

5%

204
Q

Excess protein can be converted to carbohydrates or fat. How?

A

With alpha-ketoacid residue left from demination

205
Q

Protein is needed for what types of exercise?

A

All exercise

206
Q

The relation of protein utilization to exercise intensity and duration?

A

Positive

207
Q

Higher exercise intensity

A

Equals higher rate or protein utilization

208
Q

Longer exercise duration

A

Equals more protein utilization

209
Q

When is protein more predominantly used for resistance training?

A

For repair after resistance training

210
Q

If depleted in dire circumstances, protein will be converted to

A

Glucose

211
Q

A sparing effect on protein

A

When carb reserves are maintained

212
Q

Limited carb intake leads to

A

Protein loss

213
Q

Protein utilization is dependent on

A

The availability of other nutrients

214
Q

Proteinuria

A

Protein in urine

215
Q

Proteinuria may be caused by

A

Exercise

216
Q

Proteinuria has been shown to be a result of

A

High intensity and prolonged exercise

217
Q

A common result of excessive protein intake

A

Proteinuria

218
Q

Trained resting individuals prefer to use

A

Fat

219
Q

Endurance training initiation results in

A

Negative nitrogen balance

220
Q

Protein is utilized for recovery more efficiently after

A

Just a few weeks of training

221
Q

As the body strengthens,

A

Protein is spared

222
Q

Protein recommendations for athletes

A

2 grams if protein/kg of body weight

223
Q

Adult RDA for protein

A

0.8 g/kg body weight

224
Q

1.5-2 g/kg body weight

A

Amount of protein needed by athletes

225
Q

Protein average RDA

A

10% TDC

226
Q

Do most Americans need protein supplementation?

A

No

227
Q

High protein diets may be low in

A

Plant foods, vitamins, and phytochemicals

228
Q

Intake of animal protein increases risk for

A

Naturally occurring transfats, cholesterol, and saturated fats.

229
Q

Colon cancer is linked to

A

Excessive red meat intake

230
Q

High protein diets may increase

A

The risk of dehydration for athletes

231
Q

High protein diets are

A

A burden to the kidney

232
Q

Increased calcium loss in

A

High protein diets

233
Q

The renal system is damaged by

A

Chronic proteinuria

234
Q

Long term studies of protein supplementation are

A

Limited

235
Q

The absorptive mechanism of amino acids can be overwhelmed by

A

Protein supplementation and excess of one amino acid in comparison to other amino acids

236
Q

There a minimal changes in these with amino acid supplementation

A

Mental performance

Perceived exertion

237
Q

No significant effects in these with amino acid supplementation

A

Physical performance

Muscle mass & strength

238
Q

Additional research needed for the effects of amino acid supplementation on

A

Body composition

239
Q

Supply of creatine in the average person

A

100-150 grams

240
Q

Average person only needs this much creatine in a day

A

2 grams

241
Q

Is creatine essential or nonessential?

A

Nonessential usually

242
Q

Good plant source for protein

A

Soy

243
Q

Source of whey protein

A

Milk

244
Q

RE

A

Retinal Equivalents

245
Q

IU

A

International Units

246
Q

RAE

A

Retinal Activity Equivalents

247
Q

UL

A

Upper Tolerable Intake Level

248
Q

AI

A

Adequate Intake

249
Q

Vitamins are ________ organic substances

A

Essential

250
Q

Vitamins do not yield energy, but

A

Facilitate energy-yielding chemical reactions.

251
Q

Fat soluble vitamins

A

A, D, E, K.

252
Q

Water soluble vitamins

A

B complex and C

253
Q

> 10x needed dose. Is useful in treating certain conditions but some are toxic.

A

Megadose

254
Q

Vitamins are not excreted efficiently and build up in tissues.

A

Hypervitaminosis

255
Q

The most vitamins are provided in naturally occurring

A

Plant and animal foods

256
Q

Fat soluble vitamins function

A

Dissolve in organic compounds
Not readily excreted; can cause toxicity
Absorbed along with fat
Concern for people with fat malabsorption (celiac disease and IBS)

257
Q

Retinol

A

Physiologically active form of Vitamin A.

258
Q

The body can form retinol from

A

Carotenoids, especially beta-carotene.

259
Q

Most common cause of non-accidental blindness

A

Vitamin A deficiency

260
Q

Vitamin A sources

A

Animal and dairy products, carrots, green leafy vegetables

261
Q

Vitamin A deficiency can cause

A

Night blindness, intestinal infections, impaired growth, xerophthalmia (dryness of the cornea)

262
Q

Excess of Vitamin A can cause

A

Nausea, headache, fatigue, liver/spleen damage, peeling skin, joint pain

263
Q

Vitamin A benefits (3)

A

1) Role in cell development and immune-system
2) Role as an antioxidant
3) Lower risk of breast cancer with Vitamin A supplements

264
Q

Megadose of Vitamin A

A

Is not advised

265
Q

Studies with cancer and Vitamin A

A

Mixed results

266
Q

Foods rich in Vitamin A and other phytochemicals

A

Are advised

267
Q

Vitamin A supplements

A

Unnecessary and unadvised

268
Q

This vitamin is now considered a vitamin and a hormone

A

Vitamin D

269
Q

Derived from cholesterol

A

Vitamin D

270
Q

Synthesized from sun exposure

A

Vitamin D

271
Q

Activated by liver and kidney enzymes

A

Vitamin D

272
Q

Vitamin D deficiency can cause

A

Diseases

273
Q

Regulates blood calcium

A

Vitamin D

274
Q

Helps calcium absorption

A

Vitamin D

275
Q

Reduces kidney excretion of calcium

A

Vitamin D

276
Q

Regulates calcium deposition in bones

A

Vitamin D

277
Q

Linked to reduction of breast, colon, and prostate cancer

A

Vitamin D

278
Q

Necessary for metabolism

A

Vitamin D

279
Q

Result of low Vitamin D. May cause permanent, excessive bowing of the legs.

A

Rickets

280
Q

Adult rickets

A

Osteomalacia

281
Q

Sources of Vitamin D

A

Fatty fish (salmon, herring)
Fortified milk
Some fortified cereal

282
Q

90% of Vitamin D relieved from

A

Sun

283
Q

Vitamin E is (6)

A

1) Fat soluble antioxidant
2) Resides mostly in cell membranes
3) Protects the cell from attack by free radicals
4) Free radicals increase cell oxidation
5) Protects PUFAs
6) Prevents DNA alteration and risk for cancer development

284
Q

An antioxidant megadose

A

May interfere with the action if another

285
Q

Polyunsaturated fats may increase

A

Vitamin E levels

286
Q

Helps Vitamin A absorption

A

Vitamin E

287
Q

Role in iron metabolism

A

Vitamin E

288
Q

Maintenance of nervous tissue and immune function

A

Vitamin E

289
Q

Helps protect red blood cells against oxidation

A

Vitamin E

290
Q

Vitamin E sources

A

Plant oils, wheat germ, asparagus, peanuts, margarine, nuts and seeds

291
Q

Vitamin E supplementation needed in US?

A

No

292
Q

Vitamin E UL

A

1000 mg/day

293
Q

Vitamin E daily intake

A

15 mg/day

294
Q

Koagulation (Danish “coagulation”)

A

Vitamin K

295
Q

Role in coagulation process

A

Vitamin K

296
Q

Vitamin K synthesis

A

Aided by intestinal bacteria

297
Q

Antibiotics may cause Vitamin K deficiency

A

Not common

298
Q

Calcium binding potential aids in bone strengthening

A

Vitamin K

299
Q

Vitamin K sources

A

Liver, green leafy vegetables, broccoli, peas, green beans

300
Q

Vitamin K RDA

A

Met by most people

301
Q

9 water soluble vitamins

A

1) Thiamin (B1)
2) Riboflavin (B2)
3) Niacin (B3)
4) Pyridoxine (B6)
5) Cobalamin (B12)
6) Folate (B9)
7) Biotin (B7)
8) Pantotheic acid (B5)
9) Vitamin C

302
Q

Not stored in significant amounts in the body

A

Water soluble vitamins

303
Q

Generally readily excreted

A

Water soluble vitamins

304
Q

Subject to cooking losses

A

Water soluble vitamins

305
Q

Participate in energy metabolism

A

Water soluble vitamins

306
Q

How many B vitamins are absorbed?

A

50-90%

307
Q

Marginal deficiencies are more common than major deficiencies

A

Water soluble vitamins

308
Q

Milling process of grain

A

Many nutrients lost through this

309
Q

Most commonly fortified

A 
Thiamin
Riboflavin
Niacin
Folate
Iron (non vitamin)
310
Q

Destroyed by alkaline and heat

A

Thiamin (B1)

311
Q

Utilized in Kreb’s Cycle

A

Thiamin (B1)

312
Q

Aids in glucose metabolism

A

Thiamin (B1)

313
Q

Thiamin deficiency common in US?

A

No

314
Q

Thiamin deficiency

A

Beriberi

315
Q

Weakness, nerve degeneration, irritability, poor limb coordination, loss of nerve transmission, edema, enlarged heart, and heart failure due to B1 deficiency

A

Beriberi

316
Q

Thiamin (B1) sources

A

White bread, pork, hot dogs, lunch meat, cold cereal, enriched/whole grains, thiaminase in raw fish

317
Q

Thiamin RDA

A

Most people exceed thiamin needs

318
Q

Coenzyme for energy production

A

Riboflavin (B2)

319
Q

Participates in many energy-yielding metabolic pathways

A

Riboflavin (B2)

320
Q

Aids in energy production from carbohydrates and fats and protein metabolism

A

Riboflavin (B2)

321
Q

Dermatitis, cracks in corner of mouth, sores on tongue, inflammation of tongue, damage to cornea

A

Riboflavin deficiency

322
Q

Riboflavin (B2) sources

A

Milk products, enriched grains, liver, oyster, Brewster’s yeast

323
Q

Sensitive to UV radiation

A

Riboflavin (B2)

324
Q

Stored in paper, opaque plastic containers

A

Riboflavin (B2)

325
Q

Average American intake of Riboflavin (B2)

A

Is above RDA

326
Q

Coenzyme for energy production

A

Niacin (B3)

327
Q

Needed when cell energy is being utilized

A

Niacin (B3)

328
Q

Aid in forming Niacin (B3) in the body

A

Excess amounts of tryptophan

329
Q

Loss of appetite, weakness, skin lesions, GI problems, pellegra

A

Niacin deficiency

330
Q

Prevented with adequate protein diet

A

Niacin deficiency

331
Q

Only dietary deficiency disease to reach epidemic proportions in US.

A

Niacin deficiency

332
Q

Uncommon due to fortifications standards today.

A

Niacin deficiency

333
Q

Niacin sources

A

Foods with high protein content, enriched grains, beef, chicken, turkey, fish

334
Q

Heat stable; little cooking loss

A

Niacin (B3)

335
Q

Headache, skin flushing, liver & GI damage

A

Excessive niacin

336
Q

Niacin megadose

A

Can lower LDL and increase HDL

Not advised

337
Q

Part of Coenzyme-A

A

Pantothenic acid (B5)

338
Q

Essential for CHO, fat and protein metabolism

A

Pantothenic acid (B5)

339
Q

Deficiency rare

A

Pantothenic acid (B5)

340
Q

Usually a secondary deficiency

A

Pantothenic acid (B5)

341
Q

Pantothenic acid sources

A

Milk, meat, mushroom, liver, peanuts,

342
Q

5 mg/day

A

AI of Pantothenic acid (B5)

Average intake = AI

343
Q

Aids in CHO and fat metabolism

A

Biotin (B7)

344
Q

Helps breaks down certain amino acids

A

Biotin (B7)

345
Q

DNA synthesis

A

Biotin (B7)

346
Q

Biotin food sources

A

Cauliflower, yolk, liver, peanuts, cheese

347
Q

Coenzyme which means works as a catalyst

A

Pyridoxine (B6)

348
Q

Activates enzyme needed for metabolism of CHO, fat, and mainly protein

A

Pyridoxine (B6)

349
Q

Synthesize nonessential amino acids

A

Pyridoxine (B6)

350
Q

Synthesize hemoglobin and white blood cells

A

Pyridoxine (B6)

351
Q

Aids in gluconeogenesis

A

Pyridoxine (B6)

352
Q

B6 sources

A

Meat, fish, poultry, whole grains (not enriched), banana, spinach, avocado, potato

353
Q

Heat and alkaline sensitive

A

Pyridoxine (B6)

354
Q

Pyridoxine (B6)

A

Average intake is more than RDA
Athletes may need more
Alcohol destroys B6
Deficiency may be seen in alcoholics

355
Q

Treatment for PMS and carpal tunnel syndrome

A

Pyridoxine (B6)

356
Q

Name derived from foliage

A

Folate (B9)

357
Q

Occurs naturally, synthetic form is folic acid

A

Folate (B9)

358
Q

Aids in DNA synthesis

A

Folate (B9)

359
Q

Aids in methionine metabolism

A

Folate (B9)

360
Q

Critical during early stages of pregnancy for DNA and neural tube development

A

Folate (B9)

361
Q

Neurotransmitter formation

A

Folate (B9)

362
Q

Similar to signs and symptoms of B12 deficiency

A

Folate deficiency

363
Q

May result in neural tube defects before or after pregnancy

A

Folate deficiency

364
Q

Folate deficiency may also be seen in

A

Alcoholics

365
Q

Toxic levels of B6

A

> 200 mg/day

366
Q

B6 UL

A

100 mg/day

367
Q

Associated with certain forms of anemia

A

Folate deficiency

368
Q

2 types of neural tube defects

A

Spina bifida

Anencephaly

369
Q

Folate sources

A

Liver, fortified breakfast cereals, grains, legumes, foolishness vegetables

370
Q

Folate food sources are susceptible to losses due to

A

Heat, oxidation, UV light

371
Q

Folate intake

A 
400 ug/day for adults
600 ug/day for pregnant women
Average intake is below RDA
UL of 1 mg/day
Excess can mask B12 deficiency
400 ug per tablet supplement for non pregnant (FDA limit non prescription)
OTC prenatal supplement contains 800 ug
372
Q

Role in folate metabolism

A

Cobalamin (B12)

373
Q

Maintenance of myelin sheaths

A

Cobalamin (B12)

374
Q

Red blood count formation

A

Cobalamin (B12)

375
Q

Pernicious anemia (associated with nerve degeneration and paralysis)

A

Cobalamin (B12) deficiency

376
Q

B12 sources

A

Animal products, organ meats, seafood, eggs, hot dogs, milk

377
Q

B12 needs

A

Average intake exceeds RDA
B12 stored in liver
Non toxic

378
Q

Synthesized by most animals (not by humans)

A

Vitamin C

379
Q

Decreased absorption with high intakes

A

Vitamin C

380
Q

Excess excreted

A

Vitamin C

381
Q

Antioxidant

A

Vitamin C

382
Q

Iron absorption

A

Vitamin C

383
Q

Collagen synthesis

A

Vitamin C

384
Q

Immune functions

A

Vitamin C

385
Q

Free radicals and oxidation process is fought by

A

Antioxidants

386
Q

Vitamin C deficiency

A

Scurvy

387
Q

Scurvy

A

Vitamin C deficient for 20-40 days
Fatigue, pinpoint hemorrhages
Bleeding gums and stiff joints
Associated with poverty

388
Q

Rebound scurvy

A

Occurs with immediate halt to excess vitamin C supplements

389
Q

Vitamin C sources

A

Citrus fruit, potato, green pepper, cauliflower, broccoli, strawberry, romaine lettuce, spinach

390
Q

Easily lost though cooking
Heat sensitive
Iron, copper, and oxygen sensitive

A

Vitamin C

391
Q

Smokers need more

A

Vitamin C

392
Q

Nontoxic at <1 gm

A

Vitamin C

393
Q

Vitamin C UL

A

2 g/day

394
Q

Warning to people with oxalate kidney stones

A

Vitamin C

EP 4183: Exercise and Weight Control (Ch. 4-7) (1 decks)

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