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NASM Nutrition Coach Certification > 10 Micronutrients > Flashcards

10 Micronutrients Flashcards

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1
Q

Micronutrients

A

Nutrients required in smaller quantities, including vitamins and minerals

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2
Q

Coenzymes and Cofactors

A

Compounds or molecules that help enzymes work. For example, vitamin C is a coenzyme that helps make collagen

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3
Q

Metabolic Reactions

A

Metabolic Reactions are chemical processes that occur in the body that help sustain life

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4
Q

Mitochondria

A

Organelles (small structures inside cells) where the majority of energy production, specifically aerobic metabolism, occurs - the powerhouse of the cell

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5
Q

Electron Transport Chain

A

A chemical process where most of the ATP in the body is produced - the basic principle behind the electron transport chain is that electron gradient produces ATP

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6
Q

Kreisler Cycle

A

Also known as the citric acid cycling, a sequence of biochemical reactions through which most living organisms produce energy using aerobic metabolism

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7
Q

Water-Soluble

A

The ability to be dissolved in water - for example, salt, which is sodium-chloride, dissolved in water and is considered water soluble

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8
Q

Vitamin B1

A

Commonly referred to as thiamine is critical in the metabolism of sugar and amino acids as well as central nervous system function

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9
Q

Beriberi

A

A condition of thiamine deficiency that affects either the cardiovascular system, the nervous system, or both

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10
Q

Wernicke Encephalopathy

A

A disease of the brain that is the direct result of thiamine deficiency - it causes confusion and makes ppl uncoordinated

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11
Q

Riboflavin

A

Also known as vitamin b2, critical in the metabolism of proteins, carbohydrates, and fat

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12
Q

Flavin Adenine Dinucleotide

A

A key molecule in regulating oxidation-reduction reactions, which are responsible for managing the oxidative balance in the body

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13
Q

Antioxidant System

A

A series of chemical reactions in the body that help balance out molecular damage due to increase levels of oxidative stress, also responsible for maintaining enough oxidants for the body to function properly

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14
Q

Redox System

A

The process and reaction between two substances in which one substance is oxidized and the other is reduced

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15
Q

Niacin

A

Commonly used name for vitamin B3, shares many similarities within vitamin b2 that it is critical in the metabolism of proteins, carbs, and fat

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16
Q

Nicotinamide Adenine Dinucleotide

A

A molecule that carries hydrogen ions and is used to make ATP, provides energy for our body

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17
Q

Pantothenic Acid

A

Commonly used name for vitamin B5, a component to co-enzyme A - CoA serves as a molecular link between glycolysis and the krebs cycle

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18
Q

Vitamin B6

A

Represents a class of several related, but different molecules, each of which are important for optimal health

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19
Q

Biotin

A

Commonly used name for vitamin B7

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20
Q

Carboxylase Enzymes

A

Responsible for adding a carboxyl group to molecules - these carboxylation reactions are involved in almost every step in energy production

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21
Q

Vitamin B12

A

The largest of the B-complex vitamins, comes in many forms, and contains a heavy metal/mineral in its molecular structure, specifically cobalt

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22
Q

Folate

A

Commonly used name for vitamin B9, helps regulate single-carbon transfers, both accepting and donating single carbons to chemical reactions

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23
Q

Vitamin C

A

Referred to as ascorbic acid, vitamin c is one of the more robust vitamins, It plays a myriad of roles in the human body.

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24
Q

Delayed Onset Muscle Soreness (DOMS)

A

The pain and stiffness that is felt several hours to days after unaccustomed or strenuous exercise muscle soreness typically set in between 1 and 3 days post exercise.

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25
Q

Choline

A

An essential nutrient, a source of methyl groups needed for many steps in metabolism

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26
Q

Ergogenic Aid

A

Something that improves either physical or mental performance

27
Q

Fat Soluble

A

A compound or molecule that can be dissolved into fat

28
Q

Compound

A

A thing that is comprised of two or more elements

29
Q

Retinoids

A

A class of chemical compounds that are vitamers of vitamin A

30
Q

Retinol

A

Also known as vitamin A, retinol helps in vision, bone growth, reproduction, growth of epithelium, and fighting infections

31
Q

Retinal

A

Also known as retinaldehyde, one of many forms of vitamin A

32
Q

Retinoic Acid

A

A metabolite of vitamin A that mediates the functions of vitamin A required for growth and development

33
Q

Vitamin D

A

A fat-soluble vitamin present in very few foods - much of the vitamin D found in our bodies comes from the conversion of cholesterol from direct exposure to sunlight. This makes it unique among the fat soluble vitamins in that dietary sources are often not sufficient to maintain adequate levels. Sunlight and/or supplementation is necessary.

34
Q

Vitamin E

A

A class of compounds - the most common once’s are known as tocopherols and the tocotrienols, each of which have four types ; Alpha, Beta, Gamma, and Delta. Vitamin E s one of the main antioxidant molecules in the body and it protects cells from oxidative damage.

35
Q

Vitamin K

A

A family of compounds that have a similar structure and function - they are involved in regulating blood clotting as well as calcium metabolism.

36
Q

Calcium

A

A mineral that is required for life and helps the body build bones and maintain their strength

37
Q

Osteoporosis

A

A condition of weakened bones where bones lose their density - calcium is a key piece of bone structure and calcium deficiency can lead to osteoporosis.

38
Q

Chromium

A

An essential trace mineral that can improve insulin sensitivity and enhance macronutrient metabolism

39
Q

Trace Element

A

An element that is only required in minute amounts in the human body

40
Q

Redox System

A

The process and reaction between two substances in which one substance is oxidized and the other reduced

41
Q

Nonessential Mineral

A

Minerals that are not required for human function and/or optimal health

42
Q

Goiter

A

The swelling of the neck resulting from enlargement of the thyroid gland

43
Q

Hypothyroidism

A

A condition in which your thyroid does not produce enough thyroid hormones

44
Q

Hemoglobin

A

An iron-containing protein found on red blood cells that binds oxygen and other molecules for transport into the blood

45
Q

Myoglobin

A

A protein that carries and stores oxygen in muscle cells

46
Q

Heme

A

A form of dietary iron found in animal meat

47
Q

No here

A

A form of dietary iron found in plant based foods

48
Q

Magnesium

A

A mineral that is required for energy production, oxidative phosphorylation, and glycolysis

49
Q

Mercury

A

A trace element that finds its way into the human diet, has no necessary function, and is highly toxic, especially during development in uterus and early childhood

50
Q

Potassium

A

A mineral that is present in all tissues in the body and is required for maintaining concentration gradients, fluid volume, and cardiac rhythm

51
Q

Hypokalemia

A

A condition where the concentration of potassium in the blood drops below normal levels

52
Q

Selenium

A

They key component of several selenoprotiens that serve as antioxidants or in the regeneration of antioxidants

53
Q

Sodium

A

A mineral that is present in virtually every tissue of the body and is essential for maintaining gradient balance, fluid status, and cardiac rhythm

54
Q

Hyponatremia

A

A condition where the concentration of sodium levels in the blood drops below normal levels - this often happens when people sweat a lot or consume too much water and not enough electrolytes

55
Q

Zinc

A

A mineral that provides structure to cells and helps reactions occur - it is the most abundant intracellular of the trace elements and plays regulatory roles in transcription via transcription factors, stabilizes nucleic acids, and is necessary for the creation of tubular, giving cells their integral rigid structure and allowing them to properly maintain their shape and function.

56
Q

Minerals Commonly Found in Dairy

A 
Calcium
Chromium
Phosphorus 
Selenium
Sodium
Zinc
57
Q

Minerals Commonly Found in Seafood

A 
Calcium
Iron
Phosphorus
Potassium
Selenium
Sodium
Zinc
58
Q

Minerals Commonly Found in Whole Grains & Fortified Cereals

A 
Calcium
Chromium
Iron
Magnesium
Potassium
Sodium
59
Q

Minerals Commonly Found in Leafy Green Vegtables

A 
Calcium
Chromium
Iron
Magnesium
Potassium 
Selenium
60
Q

Bioavailability

A

The extent to which an ingredient, food, or other substance is absorbed by the body

61
Q

Estimated Average Requirement (EAR)

A

A nutrient intake value that is estimated the meet the requirement of half the healthy individuals in a group

62
Q

Recommended Dietary Allowance (RDA)

A

The average daily dietary intake level that is sufficient to meet the nutrient requirement of nearly all healthy individuals in a group

63
Q

Adequate Intake

A

A value based on observed or experimentally determined approximations of nutrient intake by a groups (or groups) of healthy people - used when an RDA cannot be determined

64
Q

Tolerable Upper Intake Level (UL)

A

The highest level of daily nutrient intake that is likely to pose no risk of adverse health effects to almost all individuals in the general population - as intake increases above the UL, the risk of adverse effects increases

NASM Nutrition Coach Certification (23 decks)

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