8: Nutrients Flashcards
vitamins, minerals and water are three types of what?
micronutrients
micronutrients do not supply _____
energy
what is an essential nutrient?
a nutrient not synthesized by the body and needing to come from a dietary source
essential nutrients are made by the body. true or false
false. non-essential nutrients are made by the body
most vitamins and minerals are essential nutrients. true or false?
true
The entire set of values for optimal health are known as what?
dietary reference intakes (DRI)
The entire set of values considered for optimum health used for planning and assessing diets is called what?
recommended daily allowance (RDA)
what is the difference between recommended daily allowance and adequate intakes regarding nutrients?
less scientific studies have been done on the nutrients regarding adequate intakes so a slight amount of guesswork is used to establish the recommendations
what are tolerable upper intake levels (UL)?
suggested upper limits for potentially toxic nutrients
what are estimated average requirements (EAR) regarding nutrients?
amount of a nutrient necessary to meet the need of 50% of population plus a margin of safety used in research and policy making
what is daily value? (DV)
The nutrient standards used on food labels that describe nutrient levels for daily requirements (based on 2000 or 2500 cal/day)
what is estimated energy requirement (EER)?
portion of calories that food provides for what someone needs in a day for maintaining energy balance and a level of physical activity for growth
when choosing a vitamin or mineral formulation or supplements, it is usually best to choose one that is manufactured by what?
a top NSF GMP register company. national science foundation, which is a government agency, recognized having good manufacturing practices
what does a balanced diet include?
The right proportions of various macro and micronutrients, a variety which assures that functional requirements are being met, a balance that ensures no bodily function deficiencies exist, all parts of the food pyramid
what is the only fuel source that is cannibalized without oxygen?
carbohydrates
what type of energy does the brain require to function?
glucose or ketones
How many amino acids are essential?
nine
there are two fatty acids which are necessary for life processes. what are they?
alpha linoleic acid and linoleic acid
why are vitamins known as cofactors or coenzymes?
they are often necessary for a certain enzyme to work effectively
The properties of a healthy diet are basically summed up as MVP which stands for
moderation, variety, and portion control
The number of calories per weight of the food is called what?
calorie density
what does the term “empty calories” mean?
foods which have a low nutrient density and high caloric density
The more vitamins you take the more body functions are enhanced. true or false
false
too much of one vitamin or mineral can lead to toxicity or deficiencies of other vitamins or minerals? true or false?
true
vitamins are classified as either____ or ____ soluble.
Water or fat? soluble
which group of vitamins aids in metabolism?
B vitamins
what is a mineral?
an inorganic compound found in nature needed in the diet for normal functioning
what are the two categories of minerals?
macro or micro minerals
a lack of iron in some cases causes a form of what?
anemia
Will vitamins combine with either hydrophilic or hydrophobic environments?
both. they can either dissolve in the environment or not dissolve in the environment but used either way
do vitamins have organic compounds or are they carbon in their structure?
either one can be true
How much water should you drink daily?
at least 8 to 10, 8 oz glasses daily
where is water absorbed from and how fast?
The small intestine 8 to 10 oz every 20 minutes
How much water should you ingest to make up for water weight loss after exercise?
16 oz per pound lost
consuming large amounts of sodium during exercise helps keep you stay hydrated. true or false
false never consume large amounts of sodium during exercise. this can cause severe cramping and increase susceptibility to heat injuries.
It advised to drink between ____ and _____ ounces of fluids within 30 minutes after any event completion
16 and 24 oz
at 2% dehydration the body’s work capacity decreases by ____ to ____ %
12 to 15%
what signals to the body that it is thirsty when there’s an over concentration of sodium in the blood?
osmoreceptors
what is the most common cause of dehydration?
vomiting and diarrhea during illness
As the body loses fluid a steady increase in what occurs in concentrations in the blood
sodium
_____ percent of muscles’ total weight is water
74%
what percent of fat is water?
20 to 30%
muscle contains more water than fat, true or false
true, it contains 74% of its total weight as compared to fat which only has 20-30%
The minerals in water are known as what?
electrolytes
fluid imbalances contribute to ______ disorders.
metabolic
Total body water is divided into what two compartments?
extracellular and intracellular
The _____ are responsible for regulating the flow of fluid from the body.
kidneys
The process of _____ is when two compartments are separated by a semi-permeable membrane, water will cross the membrane to equalize the concentrations.
osmosis
as the body absorbs water in the small intestine, and eventually into the blood vessel, it will first move into the blood’s fluid compartment known as _____
plasma
if you drink fluid that is too concentrated, it will not hydrate the cells. true or false?
true, you need to drink fluid that will re-establish ions Lost through sweating and breathing but they cannot be too concentrated. this is why drinking ocean water (saltwater) will dehydrate you.
instead of the word “concentration”, the term _____ is often used.
osmolality
The more someone is used to heat and the more that they are physically conditioned, the less that they will sweat. true or false
false, a well-conditioned athlete sweats more and produces a more diluted sweat as well as someone who is used to heat will sweat sooner and more.
there is (more/ less) sweating in humid environments.
More. your body is trying to cool but cannot do this well because of the high humidity
what can happen at 3% fluid loss?
dry mouth feeling and a decrease in urinary output
what can happen at 4 to 5% fluid loss?
there is a 20 to 30% decrease in work capacity, headaches, and difficulty in concentration
what happens when there is a 6 to 7% increase in dehydration?
Strong impairment in temperature regulation, increase respiratory rate, tingling and numbness and extremities, and finally collapse or fainting if the exercise is continued
what is euhydration?
normal hydration, a balance
There is inadequate electrolyte replacement through profuse sweating leading to cramping. What could a solution be?
More sodium. salt tablets or salty snack may be helpful
heat exhaustion can quickly turn to what if not responded to properly?
heat stroke
what are three signs of heat exhaustion?
headache and dizziness, rapid and shallow breathing, soaked with sweat and pale skin
what are three signs of heat stroke?
no sweating, dry and flushed or red skin, very high body temperature
what is common for athletes who use stimulants?
heat stroke
when may a sports drink be better than water?
extended vigorous activity in hot temperatures
there’s four ways to prevent heat stroke and heat exhaustion
no vigorous activity in extreme heat, proper hydration, where breathable clothing, no alcohol or caffeinated beverages before exercise
The higher the carbohydrate concentration, the ___the rate of gastric emptying
lower
drinks that contain between 2% and 6% carbohydrate concentrations of simple carbohydrates are usually emptied ____ and absorbed ____ than plain water
quickly, better
a long distance runner with greater than 90 minutes of exercise should consider consuming calories, especially carbohydrates, to avoid depletion and would benefit from a sports drink. true or false
true
what is best for individuals to consume, who are not performing prolonged periods of strenuous activity?
2 to 3 - 8 oz of glasses of water an hour or two before exercise, followed by two more 8 oz. glasses of water after exercise.
as a trainer, you should recommend specific individual hydration recommendations. true or false?
false. you should direct your clients’ attention to a registered dietitian for specific individual hydration recommendations
