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Sports Nutrition > Summary Lecture > Flashcards

Summary Lecture Flashcards

1
Q

Iron’s alternate names?

A 
Ferrous iron (fe2+)
ferric iron (fe3+)
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2
Q

Recommended daily intake of iron for athletes?

A

15-18mg

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3
Q

What are the few functions of iron?

A
  • oxygen delivery (Hb and myoglobin)
  • part of numerous oxidative enzymes
  • aerobic metabolism
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4
Q

Food sources of iron?

A
  • Meat
  • Fish
  • Poultry
  • Shellfish
  • Legumes/dark leafy vege/dried fruit (less amount)
  • cast-iron cookware increases iron content
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5
Q

What happens in iron deficiency?

A
  • fatigue
  • lower infection resistance
  • lower energy metabolism (possible hypothermia)
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6
Q

What are the aetiological factors in menstrual disorders in athletes?

A
  • abnormal levels of hormones
  • LH pulsatility
  • low EA
  • exercise stress
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7
Q

What is FHA?

A

functional hypothalamic amenorrhea

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8
Q

what happens in FHA?

A

rapid/significant fat mass reduction as short as 1 month (may compromise menstrual function)

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9
Q

what metabolic hormone and substrate levels can be affected by low EA?

A 
insulin
cortisol
growth hormone
insulin-like growth factor-I (IGF-I)
3,3,5-triiodothyronine
ghrelin
leptin
other mediators
glucose
fatty acids
ketones
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10
Q

In what changes does a generation of immune response occur during exhaustive exercise?

A
  • homeostasis
  • temperature control
  • hydration status
  • stress hormone production
  • muscle damage
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11
Q

Which contraction is more damaging: eccentric or concentric?

A

eccentric

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12
Q

What do damaging eccentric contractions lead to?

A
  • inflammation
  • soreness
  • nutritional implication
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13
Q

What can possibly trigger immune cells (e.g. macrophage)? [4 answers]

A
  • dehydration
  • elevated body temperature
  • stress hormones (Cortisol/catecholamines)
  • tissue damage (muscles)
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14
Q

what are 2 stress hormones?

A

cortisol

catecholamines

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15
Q

what are some proinflammatory cytokines?

A

IL-1
IL-6
TNFa

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16
Q

name an acute phase protein:

A

C-reactive protein (CRP)

17
Q

alternate names for vitamin c?

A

ascorbic acid
ascorbate
dehydroascorbate
l-ascorbate

18
Q

daily DRI vit c (dietary reference intake) for male and female?

A

male: 90mg
female: 75mg

19
Q

daily recommended vit c intake for athletes?

A

200mg

20
Q

what are the functions of vit c?

A

collagen formation
iron absorption
epinephrine formation
antioxidant

21
Q

what are good food sources of vit c?

A 
fresh fruits (particularly citrus and cherries)
vegetables
22
Q

what deficiency occurs in lack of vit c?

A

scurvy (rare)

23
Q

what happens which vit c reaches toxicity?

A

increased risk of kidney stone formation with chronic intake of 1g/day or more

24
Q

What are the tolerable limits of vit c for young children (age 1-8)?

A

500-650mg/day

25
Q

what are the tolerable limits of vit c for children and adults (age 9-70+)?

A

1.2-2.0g/day

26
Q

What specific markers can be used to investigate presence of muscle damage?

A

creatine kinase
myoglobin
(their presence in blood indicates ‘leakage’)

27
Q

what is the thin filament in muscle fibre called?

A

actin

28
Q

what is the thick filament in muscle fibre called?

A

myosin

29
Q

define a myofibril or fibril:

A

complex organelle composed of bundles of myofilaments

30
Q

what protein links up the z discs?

A

desmin protein

31
Q

what protein links the thin filaments to the sarcolemma?

A

dystrophin protein

32
Q

what protein up-regulates in response to lack of dystrophin?

A

utrophin

33
Q

explain what happens to the muscles during eccentric exercise:

A
  • the contracting muscle is forcibly lengthened

- eccentric contraction slows/stops muscles

34
Q

what happens as a muscle feature of eccentric exercise in untrained subjects?

A

the muscle becomes stiff/sore the day afterwards because of the damage to muscle fibres

35
Q

What can eccentric contractions eventually lead to?

A
  • significant muscle damage
  • loss of function/force production
  • activation of inflammatory process with symptoms such as pain/soreness/swelling
36
Q

Name 4 effects of extreme eccentric exercise:

A
  • process of damage and repair
  • loss of functional cells
  • infiltration with immune cells
  • tissue repair
37
Q

Which gender oxidises more fat during exercise?

A

women

Sports Nutrition (1 decks)

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