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CPT (NFPT) > 8: Nutrients > Flashcards

8: Nutrients Flashcards

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1
Q

vitamins, minerals and water are three types of what?

A

micronutrients

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2
Q

micronutrients do not supply _____

A

energy

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3
Q

what is an essential nutrient?

A

a nutrient not synthesized by the body and needing to come from a dietary source

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4
Q

essential nutrients are made by the body. true or false

A

false. non-essential nutrients are made by the body

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5
Q

most vitamins and minerals are essential nutrients. true or false?

A

true

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6
Q

The entire set of values for optimal health are known as what?

A

dietary reference intakes (DRI)

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7
Q

The entire set of values considered for optimum health used for planning and assessing diets is called what?

A

recommended daily allowance (RDA)

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8
Q

what is the difference between recommended daily allowance and adequate intakes regarding nutrients?

A

less scientific studies have been done on the nutrients regarding adequate intakes so a slight amount of guesswork is used to establish the recommendations

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9
Q

what are tolerable upper intake levels (UL)?

A

suggested upper limits for potentially toxic nutrients

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10
Q

what are estimated average requirements (EAR) regarding nutrients?

A

amount of a nutrient necessary to meet the need of 50% of population plus a margin of safety used in research and policy making

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11
Q

what is daily value? (DV)

A

The nutrient standards used on food labels that describe nutrient levels for daily requirements (based on 2000 or 2500 cal/day)

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12
Q

what is estimated energy requirement (EER)?

A

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

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13
Q

when choosing a vitamin or mineral formulation or supplements, it is usually best to choose one that is manufactured by what?

A

a top NSF GMP register company. national science foundation, which is a government agency, recognized having good manufacturing practices

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14
Q

what does a balanced diet include?

A

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

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15
Q

what is the only fuel source that is cannibalized without oxygen?

A

carbohydrates

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16
Q

what type of energy does the brain require to function?

A

glucose or ketones

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17
Q

How many amino acids are essential?

A

nine

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18
Q

there are two fatty acids which are necessary for life processes. what are they?

A

alpha linoleic acid and linoleic acid

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19
Q

why are vitamins known as cofactors or coenzymes?

A

they are often necessary for a certain enzyme to work effectively

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20
Q

The properties of a healthy diet are basically summed up as MVP which stands for

A

moderation, variety, and portion control

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21
Q

The number of calories per weight of the food is called what?

A

calorie density

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22
Q

what does the term “empty calories” mean?

A

foods which have a low nutrient density and high caloric density

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23
Q

The more vitamins you take the more body functions are enhanced. true or false

A

false

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24
Q

too much of one vitamin or mineral can lead to toxicity or deficiencies of other vitamins or minerals? true or false?

A

true

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25
Q

vitamins are classified as either____ or ____ soluble.

A

Water or fat? soluble

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26
Q

which group of vitamins aids in metabolism?

A

B vitamins

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27
Q

what is a mineral?

A

an inorganic compound found in nature needed in the diet for normal functioning

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28
Q

what are the two categories of minerals?

A

macro or micro minerals

29
Q

a lack of iron in some cases causes a form of what?

A

anemia

30
Q

Will vitamins combine with either hydrophilic or hydrophobic environments?

A

both. they can either dissolve in the environment or not dissolve in the environment but used either way

31
Q

do vitamins have organic compounds or are they carbon in their structure?

A

either one can be true

32
Q

How much water should you drink daily?

A

at least 8 to 10, 8 oz glasses daily

33
Q

where is water absorbed from and how fast?

A

The small intestine 8 to 10 oz every 20 minutes

34
Q

How much water should you ingest to make up for water weight loss after exercise?

A

16 oz per pound lost

35
Q

consuming large amounts of sodium during exercise helps keep you stay hydrated. true or false

A

false never consume large amounts of sodium during exercise. this can cause severe cramping and increase susceptibility to heat injuries.

36
Q

It advised to drink between ____ and _____ ounces of fluids within 30 minutes after any event completion

A

16 and 24 oz

37
Q

at 2% dehydration the body’s work capacity decreases by ____ to ____ %

A

12 to 15%

38
Q

what signals to the body that it is thirsty when there’s an over concentration of sodium in the blood?

A

osmoreceptors

39
Q

what is the most common cause of dehydration?

A

vomiting and diarrhea during illness

40
Q

As the body loses fluid a steady increase in what occurs in concentrations in the blood

A

sodium

41
Q

_____ percent of muscles’ total weight is water

A

74%

42
Q

what percent of fat is water?

A

20 to 30%

43
Q

muscle contains more water than fat, true or false

A

true, it contains 74% of its total weight as compared to fat which only has 20-30%

44
Q

The minerals in water are known as what?

A

electrolytes

45
Q

fluid imbalances contribute to ______ disorders.

A

metabolic

46
Q

Total body water is divided into what two compartments?

A

extracellular and intracellular

47
Q

The _____ are responsible for regulating the flow of fluid from the body.

A

kidneys

48
Q

The process of _____ is when two compartments are separated by a semi-permeable membrane, water will cross the membrane to equalize the concentrations.

A

osmosis

49
Q

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 _____

A

plasma

50
Q

if you drink fluid that is too concentrated, it will not hydrate the cells. true or false?

A

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.

51
Q

instead of the word “concentration”, the term _____ is often used.

A

osmolality

52
Q

The more someone is used to heat and the more that they are physically conditioned, the less that they will sweat. true or false

A

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.

53
Q

there is (more/ less) sweating in humid environments.

A

More. your body is trying to cool but cannot do this well because of the high humidity

54
Q

what can happen at 3% fluid loss?

A

dry mouth feeling and a decrease in urinary output

55
Q

what can happen at 4 to 5% fluid loss?

A

there is a 20 to 30% decrease in work capacity, headaches, and difficulty in concentration

56
Q

what happens when there is a 6 to 7% increase in dehydration?

A

Strong impairment in temperature regulation, increase respiratory rate, tingling and numbness and extremities, and finally collapse or fainting if the exercise is continued

57
Q

what is euhydration?

A

normal hydration, a balance

58
Q

There is inadequate electrolyte replacement through profuse sweating leading to cramping. What could a solution be?

A

More sodium. salt tablets or salty snack may be helpful

59
Q

heat exhaustion can quickly turn to what if not responded to properly?

A

heat stroke

60
Q

what are three signs of heat exhaustion?

A

headache and dizziness, rapid and shallow breathing, soaked with sweat and pale skin

61
Q

what are three signs of heat stroke?

A

no sweating, dry and flushed or red skin, very high body temperature

62
Q

what is common for athletes who use stimulants?

A

heat stroke

63
Q

when may a sports drink be better than water?

A

extended vigorous activity in hot temperatures

64
Q

there’s four ways to prevent heat stroke and heat exhaustion

A

no vigorous activity in extreme heat, proper hydration, where breathable clothing, no alcohol or caffeinated beverages before exercise

65
Q

The higher the carbohydrate concentration, the ___the rate of gastric emptying

A

lower

66
Q

drinks that contain between 2% and 6% carbohydrate concentrations of simple carbohydrates are usually emptied ____ and absorbed ____ than plain water

A

quickly, better

67
Q

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

A

true

68
Q

what is best for individuals to consume, who are not performing prolonged periods of strenuous activity?

A

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.

69
Q

as a trainer, you should recommend specific individual hydration recommendations. true or false?

A

false. you should direct your clients’ attention to a registered dietitian for specific individual hydration recommendations

CPT (NFPT) (25 decks)

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