Test 2

Question 1

____ cannot be synthesized

Answer 1

vitamins

Question 2

organic compounds required in small amounts to prevent clinical deficiency, and deterioration in health, growth, and reproduction

Answer 2

vitamins

Question 3

act as cofactors for enzymes
regulating glycolysis, citric acid cycle, oxidative
phosphorylation, B-oxidation and amino acid
degradation

Answer 3

B complex vitamins

Question 4

are more soluble in water (less likely to be to toxic

at high doses)

Answer 4

Water-soluble vitamins (B complex and C)

Question 5

more soluble in organic solvents (more likely to be

toxic at high doses)

Answer 5

fat-soluble vitamins

Question 6

___ and ___ are needed to heme synthesis

Answer 6

Folic acid and B12

Question 7

Vitamins don’t help you meet calorie numbers they are ____

Answer 7

micronutrients

Question 8

____ are carbs. and fats = help get calories

Answer 8

macronutrients

Question 9

____ help prevent tissue damage, buffer free radicals, reduce inflammation, buffer oxidative stress/reactions

Answer 9

antioxidants

Question 10

♦Vitamin E
♦Vitamin C
♦Beta-carotene and Vitamin A
♦Selenium
♦Ubiquinone (Coenzyme Q10)

Answer 10

nutrients involved in antioxidant activities

Question 11

♦A.k.a – ascorbic acid or ascorbate
♦Essential water-soluble vitamin – while
plants and most mammals can synthesize
their own vitamin C, humans lack the
enzyme that catalyzes the final step in
vitamin C synthesis
-antioxidant function  in extracellular fluid

Answer 11

vitamin C

Question 12

Increased serum concentrations of vit C
augment the release of catalytic iron from
____; the released iron then accelerates
oxidative damage

Answer 12

ferritin

Question 13

best sources of Vitamin C are __ and ___. stored in airtight closed containers bc they are easily oxidized.

Answer 13

fruits and veggies

Question 14

inorganic substances found naturally on earth and are classified as trace elements and macrominerals

Answer 14

minerals

Question 15

___ is needed for heme synthesis

Answer 15

iron

Question 16

{Calcium
{Phosphorous
{Magnesium
{Fluoride &
{Vitamin D

Answer 16

nutrients that affect bone metabolism

Question 17

erode the bone surface & form cavities in the bone

a.k.a. resorption

Answer 17

osteoclasts

Question 18

act at site of cavities to synthesize new bone matrix (a.k.a. formation)

Answer 18

osteoblasts

Question 19

principal protein constituent of
the RBC & give blood red color; responsible
for RBC ability to transport oxygen to the
muscles & carry CO
2
away from muscles to
lungs

Answer 19

hemoglobin

Question 20

heme protein found in skeletal
muscle, increases the rate of oxygen
diffusion from blood to cells

Answer 20

myoglobin

Question 21

During iron deficiency, amount of myoglobin
in muscle is reduced, ___ the diffusion
of oxygen from the RBCs to the mitochondria

Answer 21

decreasing

Question 22

iron depletion,
iron-deficiency erythropoesis, and iron-
deficiency anemia

Answer 22

3 stages of iron deficiency

Question 23

poor diets; atheltes on calorie restricted diets, or take in large % of calories from low nutrient dense foods, eat vegtarian diets, and those following fad diets at risk

Answer 23

iron deficiency in athletes

Question 24

mainly animal sources; almost

100% absorbed

Answer 24

heme (type of Fe)

Question 25

mainly plants and cereals; | poorer bioavailablity

Answer 25

non-heme (type of Fe)

Question 26

Best Fe supplements should contain the | word ____

Answer 26

“ferrous”.

Question 27

= ascorbic acid, citric acid, and fructose

Answer 27

P's (promoters of Fe absorption)

Question 28

= coffee, tea, phytates, antacids [high sugar and 6-8% carbs is preferred]

Answer 28

I's (inhibitors of Fe absorption)

Question 29

calcium citrate with vitamin D is better absorbed as a ___ supplement

Answer 29

calcium

Question 30

iron is center of hemoglobin and carries ___ to the cell

Answer 30

oxygen

Question 31

myoglobin carries oxygen to the __

Answer 31

muscle

Question 32

if low on iron your getting less oxygen to cells making you anemic and ____

Answer 32

fatigued/tired

Question 33

• More prone to be___ if cut out certain food groups, female athletes (menstrual cycles), endurance athletes, restriction of calories

Answer 33

anemic

Question 34

iron you take in is ferrous sulfate= athelete needs to take its converted into __when in body

Answer 34

ferric

Question 35

__ ___is regulated by mechanisms that reduce urinary water and sodium excretion and increase thirst

Answer 35

fluid balance (sweating)

Question 36

___ ____= how fast a fluid empties from the stomach; decrease fluid absorption when decrease in this

Answer 36

gastric emptying

Question 37

Fluid (gastric) volume Osmolality Exercise intensity Carbohydrate type and concentration

Answer 37

primary factors that affect gastric emptying

Question 38

``` Fatigue Loss of appetite/thirst Limited access to fluid Other post-exercise commitments Post-competition social activities ```

Answer 38

factors affecting hydration status

Question 39

normal hydration status

Answer 39

euhydration

Question 40

decrease in total body water; occurs anytime that fluid intake does not meet fluid loss

Answer 40

dehydration

Question 41

voluntary dehydration, self imposed before competition

Answer 41

hypohydration

Question 42

- Abnormally low plasma sodium concentrations (<130 mmol/L) - Usually occurs when excess water accumulates in extracellular water compartments - General symptoms – fatigue and nausea

Answer 42

hyponatremia

Question 43

__ to ___ oz fluid 2-4 hrs pre exercise

Answer 43

16-20

Question 44

10 min before workout/game : __ to __ fluid

Answer 44

5-10

Question 45

during exercise, every 15-20 min general rule of __ to ___ oz

Answer 45

5-10

Question 46

if extremely hot and humid, rely more on sports drinks to ensure adequate carb and electrolytes including __,___,and ___

Answer 46

sodium, chloride, and potassium

Question 47

post exercise 16-24 oz of fluid for every lb lost during exercise

Answer 47

while moving consistently

Question 48

- Increase sweat rates by 10-20% per hour - Increase the use of glycogen as fuel - Hastens onset of fatigue and RPE - Impairs mental performance

Answer 48

training and heat acclimatization can...

Question 49

ideally, athletes need __to __ days of training in hot, humid environments to acclimate

Answer 49

10-14

Question 50

Cold can increase urinary fluid losses Fluid intake seems to be less when cold Exercising in cold can increase fluid losses through respiration Body has to warm/humidify air as it enters the body Can produce high sweat losses, especially if heavy insulated clothing is worn

Answer 50

fluid considerations in the cold

Question 51

____ helps maintain fluid balance and is lost in the greatest quantity in sweat, potassium and chloride help replace losses

Answer 51

sodium

Question 52

in __ you need to swear 10-20% more, and exercise is harder bc __ [also use more glycogen in this temp]

Answer 52

heat

Question 53

body warms up air thru___

Answer 53

respiration