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Nutrition > Quiz 8 (10-11 + 13) > Flashcards

Quiz 8 (10-11 + 13) Flashcards

(63 cards)

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1
Q

minerals

A

micronutr

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2
Q

mineral absorption

A

10% total intake
varies w/ body needs
location- sm int + lrg in

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3
Q

mineral fun

A

bone health
energy metab
nerve / musc fun
fluids

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4
Q

miner toxicity

A

rare

or medically induced

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5
Q

ca

A

most abundant
1% in blood
sources- dairy products/ greens

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6
Q

ca sources

A 
fortified breakfast cereal
tofu
baked beans
green veggies
   broccoli/ kale/ spinach
dairy
*not have equal absorp
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7
Q

ca bioavaliabilitiy hindering foods

A

spinach, cocoa, tea
have oxcelates
whole grains and nuts
phytates

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8
Q

ca absorp

A

dec w/ age >50

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9
Q

Ca suppl

A

best absorp w/ meal

not more 500 mg

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10
Q

regulatory fun of ca

A 
stimulation blood clotting
musc. and nerve transmi
   muscl contraction
regul. blood gluc.
cofactor for energy metab
bone health
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11
Q

high blood ca

A

calcitonin secreted from thyroid gland

inhibits ca release from bones

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12
Q

low blood ca

A

parathyroid releases PTH
ca reabsorp by kidneys
vitamin D secreted inc ca absop in intes

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13
Q

osteopenia

A

modera. loss of bone mass
demineralization
ex. stress fracture

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14
Q

osteoporosis

A

loss >1/3 bone mass
severe bone loss
disruption of microarchit of bone

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15
Q

bone mass thru life

A

children- high
20’s- highest, levels off
40’s- decreases

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16
Q

men bone mass

A

naturally higher

women more at risk for osteoporosis

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17
Q

ca toxicity

A

affects kidneys

dec iron and zinc absorp

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18
Q

ca intake suggestions

A

adults- 1000
over 50- 1200

UL 2,500 mg/day

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19
Q

ca w/ vitamin D

A

helps inc ca absorp in intestines

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20
Q

high impact activities

A

put stress on bones and cause become more dense

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21
Q

vitamin k

A

fun-
ca regul
bone formation

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22
Q

us diet

A

high sodium and cl, processed foods, table salt
LOW in K+
(rich in unprocessed foods)

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23
Q

Na, Cl, K fun

A

formation mem pot.
nerve transm
muscle contraction

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24
Q

electro and fluid home

A

reg. by kidneys

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25
dec in blood v or p
``` stim renin (forms angiotensin II) constricts blood vessels aldosterone relased ```
26
aldosterone fun
kidney reabsorb Na / H2O
27
Low mineral level causes
excess. sweating, chronic diarr, vomiting, kidney disorders
28
high blood Na
dehydration
29
hypertension
high blood p 140/90 consistently affects 1/3 popul
30
risk dev. high blood p
``` inc by fam history aging obesity diabetes lack physical act heavy alcoh consuption smoking stress poor diet ```
31
DASH diet
moder in Na high K, Magnes, Ca, + fiber low- fat, sat. fat, cholest
32
high Na | low K, mag and Ca
inc risk for hypertension
33
suggestion for intake
in K | dec Na 3.8g/day
34
diet suggestions
high fruits, veg, whole g, legumes, nuts, seeds, lowfat, dairy, lean meat, fish, poultry
35
forms water consumpt
liquid and solid
36
water output organ
kidney
37
low water intake
antidiuretic horm cause kidn. conserve water
38
high water intake
kidney excrete more
39
dehydration
water intake too low or excessively high water loss makes blood v dec reduces avaliab O2 and nutrients to muscles
40
dehyrat symptoms
headache, fatigue, loss of appetite, dry mouth/eyes, dark colored urine
41
hyponatremia
water intoxication | abnormal fluid accumulation in body tissues
42
recc water intake
2. 7 L /day women | 3. 7 L/day men
43
water fun
``` transpor nut helps excrete waste reg. body temp lubrication protection ```
44
water % in body
60 | in intracellular and extracell
45
osmosis
mvmnt frm lower conc. solutes to higher concen (trys to dilute) changes conce. electroy + nutrients
46
overall health affected by
nutrition and physical act
47
overload principle
assumes body adapt to stress
48
aerobic exercise
inc heart rate requires oxygen in metab macronutr broken down form CO2, H2O and ATP
49
hypertrophy
break muscle fibers during exercise | bigger
50
atrophy
muscles shrink
51
suggestions for active lifestyle
find enjoyable act keep excercise safe figure out intensity, duration and frequency
52
2day 3 day program
2 days muscle strengthening | 3 days aerobic act
53
anaerobic
metabolism w/out oxygen limited avaliab to produce ATP "anaero glycolysis"
54
instant energy
10-30 seconds | creatine phosph brkndwn form more ATP
55
short term energy
anaerobic metab of glucose | peak at 2 min
56
long term energy
fatty acids and glucose for ATP aerobic metabolism peak around 10 min
57
exercise intensity
high inten- primary glucose low inten- glucose + fats rest- fats 1 cal/ min
58
female athlete triad
starts with restrictive dieting excessive exercise + weight loss causes- irreg. menstration low bone density eating disorder
59
macronutr need for athletes
carbs 60% fat 20-25% protein 15-20%
60
micronutr need
``` special attention b vitm energy production antioxidants C and E dec inflammation iron oxygen calcium bone health vit. D bone health ```
61
hyponatremia
dec in Na fluid not distributed in body accumulates in lungs
62
post exercise recovery
refuel on protein and glucose *look at ratio of carbs to protein (4 to 1) ideal
63
3 energy sources
``` fat adipose tissue less intense long energy (candle) carbs glucose- muscle or liver (fire) phosphocreatine regenerates in muscle short intense energy (dynamite) ```

Nutrition (12 decks)

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