Mid Term #3 Flashcards
(185 cards)
1
Q
What must be met to classify a compound as a VITAMIN?
A
- Absence leads to deficiency
- Quickly cured when resupplied
2
Q
What is considered a FAT-SOLUBLE VITAMIN?
A
- Vitamin A, D, E and K
- Liver and fatty tissues
- Travel with chylomicron through the blood stream
3
Q
What is considered a WATER-SOLUBLE VITAMIN?
A
- Readily excreted
- Vitamin C and B
- Lost in the food processing and preparation
4
Q
What three things damage VITAMINS?
A
- Light
- Heat
- Oxygen
5
Q
What are the three things you can do to minimize NUTRIENT LOSS?
A
- Wait to wash and peel
- Freeze fresh produce
- Store in closed containers
6
Q
What is the best COOKING METHOD for preserving the vitamin content of fresh vegetables?
A
Steaming or stir-frying
7
Q
What is a good source of VITAMIN E?
A
Plant oils
8
Q
What is a good source of VITAMIN D?
A
Milk
9
Q
What is a good source of VITAMIN K?
A
Dark green leafy vegetables
10
Q
What is a good source of VTIMAN C?
A
Citrus fruits
11
Q
What is the best way for a college student to increase his or her intake of PROVITAMIN A CAROTENOIDS?
A
Eat a baked sweet potato instead of a baked russet potato.
12
Q
What would be the best way for a college student to increase his or her INTAKE OF FOLAT?
A
Eat a spinach salad topped with strawberries and almonds
13
Q
What are the two best sources of THIAMIN?
A
- Grains
- Protein
14
Q
What are the three best sources of VITAMIN B12?
A
- Animal meat
- Cheerios
- Eggs
15
Q
What are the three ANTIOXIDANT functions?
A
- Beta Carotene
- Vitamin C
- Vitamin E
16
Q
How does VITAMIN A support the immune system?
A
Maintains epithelial tissue, which prevents infection.
17
Q
Why is Vitamin D is important for bone health?
A
Absorption and excretion of calcium and phosphorus.
18
Q
The main function of VITAMIN K in the body?
A
Blood clotting
19
Q
What function do many B VITAMINS serve in the production of energy?
A
Function as coenzymes
20
Q
What four things does a inefficient intake of THIAMIN leads to?
A
- Weakness and loss of appetite
- Nervous tingling
- Poor coordination
- Severe edema
21
Q
What two things does a inefficient intake of RIBOFLAVIN leads to?
A
- Inflamed skin mouth and tongue
- Cracking of corners of mouth
22
Q
What six things does a inefficient intake of NIACIN leads to?
A
- Poor appetite
- Weakness
- Weight loss
- Dementia
- Diarrhea
- Dermatitis
23
Q
What five things does a inefficient intake of VITAMIN C leads to?
A
- Weakness
- Slow wound healing
- Bone pain
- Bleeding gums
- Hemorrhages
24
Q
What four things does a inefficient intake of VITAMIN B-12 leads to?
A
- Anemia
- Nerve digeneration
- Paralysis
- Death
25
What is the sign of NIACIN toxicity?
Skin flushing
26
What is the sign of VITAMIN A toxicity?
Birth defects
27
What is the sign of VITAMIN C toxicity?
Diarrhea
28
What is the sign of FOLIC ACID toxicity?
Can mask vitamin B-12 deficiency.
29
Which is a criterion for choosing a MULTIVITAMIN-MINERAL SUPPLEMENT?
Provides less than or close to the recommended intake.
30
Scientific evidence indicates that dietary supplements are often necessary for everyone EXCEPT who?
Athletes
31
Scientific evidence indicates that DIETARY SUPPLEMENTS are often necessary for which three types of people?
1. Chronic Dieters
2. Infants
3. Pregnant women
32
Which word is used to describe the MOVEMENT OF CANCER CELLS from one body part to another?
Metastasis
33
Several phytochemicals like lycopene and resveratrol may help the body ward off cancer. What is the best way to incorporate PHYTOCHEMICALS into your diet?
Consume a variety of brightly colored fruits and vegetables.
34
Why are fruits and vegetables so often implicated in CANCER PREVENTION? List three reasons.
- Provide phytochemicals
- Fiber can aid weight management
- Antioxidants
35
What are VITAMINS?
Carbon-based structures with no calorie value
36
What are the three VITAMIN A key functions?
- Low-light vision
- Maintain epithelial cells>> healthy immune function
- Gene expression
37
What is the main function of BETA-CAROTENE?
”Pro-vitamin” which converts it to Vitamin A
Antioxidant
38
What is the main function of VITAMIN D?
Maintain blood calcium levels
39
What is the main function of VITAMIN E?
Scavenges and stops free radicals in body
40
What is the main function of VITAMIN K?
Helps synthesize blood clotting proteins
41
What are the three functions of VITAMIN C?
1. Collagen synthesis
2. Wound healing
3. Antioxidant
42
What are the eight types of B VITAMINS?
1. Thiamin
2. Riboflavin
3. Niacin
4. Folate
5. Vitamin B12
6. Vitamin B6
7. Biotin
8. Pantothenic Acid
43
What are the key B-VITAMINS Key Function?
Coenzymes in many cellular functions:
- Thiamin, riboflavin, and niacin: release energy
- Folate: DNA/RNA synthesis, cell division
- Vit B12: protects nerve fibers
44
What are four foods that have VITAMIN A?
- Orange fruits and vegetables
- Leafy green vegetables
- Milk
- Liver
45
What are two foods that have VITAMIN D?
- Salmon and tuna
- Fortified milk and cereal
46
What is a good source VITAMIN D?
The sun
47
What three foods have VITAMIN E?
- Plant oils
- Nuts
- Seeds
48
What are the two food sources of B VITAMINS?
- Enriched grains
- Pork and other protein foods
49
What are the two food sources of RIBOFLAVIN?
- Enriched grains
- Milk
50
What is RIBOFLAVIN SENSITIVITY?
Ultraviolet light & irradiation so store in containers
51
What are two food sources of NIACIN?
- Enriched grains
- Most meats
52
What are two food sources of FOLATE?
- Veggies, esp leafy greens
- Citrus fruits
53
What are the two food sources VITAMINS B12?
- Animal products
- Fortified soymilk and cereals
54
What are the two food sources of VITAMIN C?
Colorful fruits and veggies
55
What is VITAMIN A deficiency?
Night Blindness/Xeropthalmia
56
What are the two types of VITAMIN D deficiencies?
- Rickets (Children)
- Ostemalacia (Adults)
“soft” bones
57
What are the four D's with NIACIN DEFICIENCY PELLAGRA?
- Dermatitis (skin rash)
- Diarrhea
- Dementia
- Death
58
What is the FOLATE deficiency?
Anemia
59
What is the FOLATE deficiency during pregnancy?
Baby at risk for neural tube defects
60
What are the two VITAMIN B12 deficiency?
- Nerve degeneration
- Anemia
61
What is the VITAMIN C deficiency?
Scurvy which leads to:
- Easy bruising
- Slow healing
- Hemorrhages
- Bleeding gums
62
What are the three effects of VITAMIN A toxicity?
- Birth defects
- Liver failure
- Death
63
What is BETA-CAROTENE toxicity?
Hypercarotenemia
64
What is VITAMIN D toxicity?
Elevated blood calcium which leads to the calcification of soft tissues
65
What is VITAMIN K toxicity?
- From supplements
- Opposes anti-clotting medications
66
What is a “NIACIN FLUSH”?
- Skin flushing
- Hives
- Rash
67
What is FOLATE toxicity?
- Hides signs of B12 deficiency
- Deficiency can cause anemia
68
What is VITAMIN C Toxicity?
GI discomfort and diarrhea
69
What is the stance of VITAMIN C and COLDS?
- No relationship between Vitamin C and cold prevention
- Some studies show fewer colds, fewer ill days, and shorter duration of symptoms
70
Fresh, frozen, or canned, which is BEST?
“Fresh,”
- From your garden vs “fresh” after transport and storage
Canning or Freezing:
- Not all “processing” is “bad”
- Frozen and canned fruits and vegetables retain many vitamins
71
Who may benefit from a SUPPLEMENT?
- People with deficiencies
- Pregnant & Lactating women
- Women in childbearing years
- Newborns
- Elderly
- Strict vegans
- Alcoholics
- People with HIV or other wasting illnesses
- People who have had weight loss surgery
72
What are the two things to watch out for in a SUPPLEMENTS?
- Doses (Look for acceptable amounts < or equal to DRI)
- Quality
73
What is the SUPPLEMENT REGULATION?
- Loosely regulated by FDA
- FTC regulates marketing claims
74
What are the four type CANCER DEVELOPING?
- Tumor: spontaneous growth
- Benign: noncancerous
- Malignant: cancerous, tumor spreading
- Metastasis: process of cancer cells spreading from one part of the body to another
75
What are the do and dont's with decrease CANCER RISK?
Do:
- Healthy body weight
- Physical activity
- Eat fruits, vegetables, whole grains, legumes
Limit/Avoid:
- Sugary drinks
- Red meats and processed meats
- Alcohol
- Salty and processed foods
76
What are the three functions of WATER?
1. Regulate body temp
2. Chemical reactions (Universal Solvent)
3. Lubricant of joints
77
What are the five factors that influence HYDRATION?
1. Altitude
2. Humidity
3. Caffeine intake
4. Alcohol intake
5. Sickness
78
What are the three roles of SODIUM?
1. Fluid Balance
2. Nutrient Absorption
3. Nerve Impulse Transmission
79
What are the three roles of CALCIUM?
1. Muscle Contraction
2. Blood Clotting
3. Nerve Impulse Transmission
80
Iron is part of the hemoglobin in red blood cells. What is the purpose of HEMOGLOBIN?
Hemoglobin transports oxygen and CO2 from lungs to body cells and excretion
81
What does ZINC do?
Zinc regulates DNA synthesis in a cell.
82
Which of the following makes teeth RESISTANT TO DECAY?
Fluoride
83
What are some examples of high SODIUM CONTENT foods?
- Deli meat
- Canned soup
- Cheese
84
What are some examples of low SODIUM CONTENT foods?
- Brown rice
- Pears
- Asparagus
85
Most North American adults exceed current recommendations for sodium intake. What is the best way to limit SODIUM INTAKE?
Choose home-cooked meals
86
What are some POTASSIUM-RICH foods?
- Orange Juice
- Baked Potato
- Spinach salad with strawberries and blueberries
- vegetarian chili made with kidney beans and tomatoes
87
What food provides the most IRON?
1 cup of fortified breakfast cereal (e.g., Wheaties™)
88
What are two examples of DIETARY STRATEGIES enhance the absorption of nonheme iron from foods?
- Consume nonheme iron with a source of heme iron, such as meat, poultry or fish
- Consume nonheme iron with a source of vitamin C, such as orange juice
89
What are the three food sources high in ZINC?
- Meats
- Fish
- Poultry
90
Nuts, legumes, dark green vegetables, and dark chocolate are GOOD SOURCES of what?
Magnesium
91
What are some food that are good sources of CALCIUM?
- Orange Juice
- Salmon
- Milk
- Spinach
- Tofu
92
What does PHYTIC ACID do to the absorption of zinc from grains?
Decrease
93
What does OXALIC ACID do to the absorption of calcium from spinach?
Decrease
94
What does the REFINEMENT OF GRAINS do to the mineral content of grain products?
Decrease
95
What does VITAMIN C do to the the absorption of iron from foods?
Increase
96
What does VITAMIN D do to the absorption of calcium from foods?
Increase
97
What does POTASSIUM help with?
Eating more can decrease blood pressure
98
What does FLOURIDE deficiency lead to?
Dental caries
99
What does CALCIUM deficiency lead to?
Tetany
100
What does ZINC deficiency lead to?
Poor growth and sexual immaturity
101
What three things does IRON deficiency lead to?
- Fatigue
- Pale skin
- Decrease metal ability
102
What does to much of IODINE lead to?
Inhibit thyroid glad function
103
Which population is at highest risk for IRON DEFICIENCY?
Menstruating girls
104
Which of the following is a consequence of SEVERE IODINE DEFICIENCY?
Goiter
105
Which is a consequence of a very high intake of CALCIUM?
Constipation
106
What is FLUORIDE TOXICITY?
Brown spots or mottling of the teeth.
107
What does a person with OSTEOPOROSIS have much less of?
Trabecular bones
108
What does vitamins strengthen BONES?
Vitamin D and calcium
109
How does MENOPAUSE affect bone mass for women? And for men?
- Women tend to lose 1% to 3% of their bone mass each year
- Men gradually lose bone mass as they age.
110
What does MODERATE BONE LOSS lead to?
Osteopenia
111
What are the four factors can influence OSTEOPOROSIS risk?
1. Slender frame
2. Female
3. Smoking
4. Caucasian
112
What are the three factors that can influence HYPERTENSION risk?
1. Alcohol
2. Overweight
3. African American
113
What makes up a DASH DIET?
- 6-8 servings of grain per day
- 2-3 servings of dairy per day
- 4-5 servings of fruit and vegetables
- 4-5 servings of nuts per week
114
How many CUPS OF WATER does a man need?
13 cups
115
How many CUPS OF WATER does a woman need?
9 cups
116
What are the three functions of CALCIUM?
Where is it mainly stored?
- Bone structure and strength
- Nerve transmission
- Blood clotting and blood pressure regulation
- Muscle contraction
Stored:
-Mainly in teeth
117
What does too little CALCIUM do?
- Intestines absorb more, kidneys excrete less
- Tetany (Short term)
- Osteoporosis (Long term)
118
What does too much CALCIUM do?
- Abnormal heart rhythms
- Kidney stones
- Constipation
119
What is the main functions of MAGNESIUM?
Bone building
120
What does too much SODIUM do?
- Hypertension
- Heart disease
- Stroke
121
What are the three main functions of POTASSIUM?
- Fluid balance
- Nerve transmission
- Lower blood pressure
122
What are some foods with POTASSIUM?
- Bananas
- Potatoes
- Milk
- Fish
- Melon
- Whole grains
123
What are the two functions of IODINE?
- Synthesize of thyroid hormones
- Regulate basal metabolism
124
What are some foods with IODINE?
- Seafood (but not sea salt unless fortified!)
- Iodized salt
- Fast foods/baked foods
- Milk
125
What are the four IDIONE DEFICIENCIES?
- Goiter
- Sluggishness, forgetfulness, weight gain
- Congenital hypothyroidism
- Causes stunted growth and developmental delays
126
What is the functions of IRON?
Transports oxygen from lungs to cells and returns carbon dioxide to lungs for excretion
127
What are examples of food sources of IRON?
- Meat
- Fish
- Poultry
- Lentils, beans, spinach, enriched grains (Not well absorbed)
128
What is IRON ABSORPTION?
- Depends on person’s iron status, Heme or NON Heme.
- Broken down in GI tract
- Consumption with other foods
129
What is IRON DEFICIENCY CALLED?
Anemia
130
Who is most susceptible to IRON DEFICIENCY?
- Pregnant women
- Women of child-bearing age
- Teens
- Infants and toddlers
131
What does too much IRON do?
- Stomach irritation
- Cell damage>>death
132
What are the four functions of ZINC?
- DNA synthesis and metabolism
- Wound healing
- Bone and reproductive organ development
- Taste perception
133
What are the two functions of SELENIUM?
- Antioxidant
- Activates thyroid hormone
134
What are the two functions of FLUORIDE?
- Strengthens tooth enamel
- Prevents cavities by reducing acid from bacteria in plaque
135
What are the three preventions/treatments of OSTEOPOROSIS?
- Adequate Calcium and Vit D
- Weight-bearing activity
- Medications and supplements
136
What is HYPERTENSION?
- Elevated blood pressure
- Ideal blood pressure is <120/<80
137
What are the causes and solutions of HYPERTENSION?
Causes:
- Obesity
- Inactivity
- Alcohol
- Age
- Race (African American higher)
Solutions:
- DASH diet
- Rich in fruits, vegetables, low-fat dairy, nuts, seeds, legumes
138
MENOPAUSE affects both what in women?
Calcium and iron levels
139
What is increased by EXERCISE?
- Muscle mass and strength
- Flexibility and strength
- Bone and joint strength
140
What is reduced by EXERCISE?
- Blood Pressure
- Risk of Colon cancer
- Stress
141
What are two examples of AEROBIC FITNESS?
- Cross country skiing
- Step aerobics
142
What are two examples of MUSCULAR FITNESS?
- Kettlebell workout
- Bicep curl
143
What are two examples of FLEXIBILITY?
- Side bends
- Hamstring stretch
144
To reduce risk for chronic diseases, the PHYSICAL ACTIVITY GUIDELINES recommend that most adults should perform at least what?
150 to 300 minutes of physical activity per week.
145
Sherry has a desk job where she sits and talks on the phone all day. As soon as she gets home she sits on the couch and watches her favorite television shows until it’s time to go to bed. What type of FUEL provides much of her energy throughout the day?
Fatty acids
146
Matt is running a high-intensity 100-meter dash. What FUEL is his body primarily using?
Glucose
147
As the INTENSITY OF EXERCISE increases from low to high intensity, the proportion of what increases fuel?
Carbs
148
What is true about ENERGY METABOLISM?
Fatty acids and glucose can both be used during aerobic metabolism.
149
What is the use of protein for EXERCISE?
It repairs muscle tissue after exercise.
150
What is true about the PROTEIN INTAKE for athletes?
Most athletes eating an adequate dietary pattern will easily meet their protein needs.
151
What is true about the VITAMIN and MINERAL INTAKE of athletes?
Most athletes obtain ample vitamins and minerals through whole foods if they meet their caloric needs.
152
Which athlete is at HIGHEST risk for iron deficiency?
19-year-old female long-distance runner.
153
What is the recommendation for a PRE-EVENT MEAL?
A carbohydrate-rich, high quality protein meal.
154
A meal representative of what an endurance athlete should eat before an ATHLETIC EVENT is what?
spaghetti with marinara sauce, green beans, and low-fat milk.
155
For most athletes who are exercising for less than an hour or not losing significant amounts of weight during exercise, the best beverage for replacing FLUID LOSSES is what?
Water
156
A SPORTS DRINK may be beneficial when exercise surpasses what time and how many pounds?
Sixty and 5-6 pounds
157
While special consideration should be paid to ensuring adequate hydration during exercise, it is also possible to consume too much water, which leads to the DANGEROUS CONDITION known as what?
Hyponatremia
158
What three things do SPORTS DRINKS do?
- They replenish glucose and electrolytes
- They replenish fluids
- Their flavor encourages athletes to drink
159
For every pound lost during a workout, how many cups of WATER should be consumed?
2 to 3
160
How much protein should be consumed to OPTIMIZE MUSCLE PROTEIN SYNTHESIS?
Consume 20-30 grams of protein per meal spaced throughout the day.
161
The concept of relative energy deficiency in sport (RED-S) addresses the full range of concerns to include what?
- Female amenorrhea
- Male reduced testosterone
- Libido
- Suboptimal bone health
- Risk of illness and injuries
- Gastrointestinal disturbances
- Cardiovascular disease
- Impaired training capacity
- Poor performance
162
What are PHYSICAL ACTIVITY GUIDELINES for adults?
- Aerobic Moderate 150 min/wk
- Vigorous 75 min/wk 5 or more days a week
- Strength 2+ days/wk
- Flexibility at least 2-3 days/wk
163
What are you using at REST?
Fatty acids
164
What are using at the START OF ACTIVITY?
Glucose
165
What are you using at CONTINUATION OF ACTIVITY?
Fatty acids
166
What are CREATINE supplements used for and where can you find them?
- Found in meat, seafood, or supplements
- Are used to increase strength and improve performance
167
How does our body get ENERGY from carb, protein, and fat?
- Depends on oxygen need and availability
- Plenty of oxygen available to cells>> aerobic energy system, more fat burned
- Sudden increase in activity or if intensity is high enough >> anaerobic energy system, more carbs burned
168
What three things about AEROBIC METABOLISM?
- O2 readily available
- Carbohydrate, fatty acids, and minimal amino acids can all be metabolized
- Produces a lot of energy
169
What five things about ANAEROBIC ENERGY SYSTEM?
- Oxygen limited
- Muscles performing intense work for a short time
- Only can use glucose
- Inefficient energy production
- Acid builds up
170
As you EXERCISE more what happens?
As exercise gets more intense, more carb used from anaerobic metabolism
171
More or less ATP and example or sport/activity for AEROBIC and ANAEROBIC METABOLISM?
Aerobic Metabolism:
- More ATP
- Jogging
Anaerobic Metabolism:
- Less ATP
- Sprinting
172
How many kcals does GLYCOGEN and FAT give? How do you use up that energy?
- Glycogen provide less than 2,000 kcals
- Fat stores can provide more than 70,000 kcals
How to use that energy:
- Fasting for 24 hours
- Running for 2-3 hours
173
What happens when glycogen stores become DEPLETED?
- Short term, liver converts lactate and some amino acids into glucose
- Eventually, “hit the wall”: body is out of glucose and intense activity becomes impossible
174
Which types of ATHLETES need more energy?
Longer-endurance athletes
175
Carbohydrate during activity
Duration
<45/60 min No carb
45-75 min small amount
ex. sports drink, 6-8% carb
1-2.5 hr 30-60 g/hour
>2.5 hr up to 90 g/hour
176
Within how many HOURS should you replenish and enlarge your glycogen stores after an activity?
Within 2 hrs of activity
177
What is the DRI for protein?
0.8
178
What is the ATHLETE recommendations DRI?
1.2 - 1.7 per day
179
What is the MAXIMAL MUSCLE BUILDING DRI?
20-30 every 3-4 hours
180
How much PROTEIN and CARB should be consumed after 1-2 hours after a workout?
- 10-15 g
181
What percent of LIPIDS should be consumed for Physical Activity?
- Athletes should eat same amount of fat as others (20 to 35% of kcals)
- Fat only burned in aerobic metabolism
- Training>>more fatty acids used at higher intensities
- Duration>>as activity goes on, more fatty acids are used as fuel
182
Do athletes need to take SUPPLEMENTS?
Don’t enhance performance of well-nourished athletes
183
What are the three ENERGY DEFICIENCIES in sports?
- Low energy
- Amenorrhea (lack of a period) in females
- Reduced testosterone/impaired bone health in males
184
When should you drink WATER or a SPORTS DRINK during activity?
- Water is best for <45/60 minutes
- Sports drinks are helpful during activity lasting >45/60 minutes
185
What two things are not recommended in SPORTS DRINKS?
- Sugar and sodium (Hyponatremia)
