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Sport nutrition (EXCI 445) > ch 10: Micro nutrients > Flashcards

ch 10: Micro nutrients Flashcards

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1
Q

this macromineral is a component of bone

A

magnesium

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2
Q

what are two classes of micronutrients

A
  1. organic vitamins
  2. inorganic minerals
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3
Q

this macromineral promotes bone and teeth formation and muscle contraction

A

calcium

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4
Q

this macromineral promotes membrane potential and muscle contraction

A

potassium

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5
Q

deficiency in this vitamin can cause severe bleeding and heamorrhage

A

vit k

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6
Q

a deficiency of iron, folate, copper, biotin, vit b12 can cause

A

pale colored tongue

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7
Q

main sources of fat soluable vits are …

A

liver, fish, dairy, eggs

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8
Q

bc fat soluable vitamins can be stored, there can be ____ when excessive intake

A

toxicity

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9
Q

there are __ identified viatmins and __ identified minerals

A

13 vitamins

20 minerals

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10
Q

_____ usually detect nutrient discrepencies before signs/symptms appear

A

biochemical tests

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11
Q

deficiency of this vitamin causes Pellagra (diahrea, dermatitis, dementia, death), glossitis

A

thiamin - vit b3

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12
Q

list 7 major minerals needed in amounts >100 mg

A
  1. calcium
  2. phosphorus
  3. magnesium
  4. sodium
  5. chloride
  6. potassium
  7. sulfur
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13
Q

this macromineral promotes blood volume homeostatsis and muscle contraction

A

sodium

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14
Q

clotting and thrombosis can be a symptom of excess….

A

vit K

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15
Q

factors that decrease the absorption of iron (6)

A
  1. polyphenols
  2. oxalates
  3. phytates
  4. fiber
  5. soy
  6. high micronutrient intake
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16
Q

cell membrane damage causing a lock of energy with decreased physical functioning is caused by a deficiency in …

A

vit E

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17
Q

stage 1 of iron deficiency named iron ______ is characterized by HgB < 120g/l which is inadequate HgB to transport O2 and symptoms are cold, fatigue, decreased performance

A

deficiency anemia

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18
Q

liver stores of vit b12 last ____

A

more than 2 years

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19
Q

vit K is synthesized by gut bacteria and is the main ____ vitamin

A

clotting

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20
Q

etiology of nutrient deficiencies (5)

A
  1. inadequate intake
  2. digestive disorders
  3. defective absorption
  4. altered metabolism
  5. increased metabolic demand
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21
Q

this vitamin in excess can affect vitamin k’s clotting ability and cause excessive bleeding

A

vit E

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22
Q

vitamin B can be used as a _____ at a number of differnt places

A

cofactor

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23
Q

exercise incraeses the requirement for which 2 vitamins

A

vit c

vit b2 - riboflavin

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24
Q

a deficiency of this vitamin causes BERIBERI (decreased apetite, mental confusion, nerve degeneration)

A

thiamin

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25
Q

the fat soluable vitamins are ____

A
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26
Q

this macromineral promotes HCL formation in the stomach

A

chlorine

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27
Q

usually water soluable vitamins are non-toxic bc are not stored with the exception of …

A

b6,b3,c

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28
Q

bound nonheme iron found in plant protein requires ______ to enter enterocyte whereas heme from hemoglobin or myoglobin in animal protein can enter freely

A

transport protein

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29
Q

a deficiency of this viatmin can cause scurvy

A

vit c

30
Q

niacin (vit b3) is a constituant of NAD and ____

A

NADP

31
Q

vitamin c plays an important role in cartilage and connective tissue formation, wound healing and ____

A

antioxidant

32
Q

this macromineral promotes bone formation and muscle contraction

A

phosphorus

33
Q

these 3 macrominerals promote bone formation

A
  1. calcium
  2. magnesium
  3. phosphorus
34
Q

fat soluable vitamins deficiency most likely caused by (3)

A
  1. malabsorption
  2. GI or hepatic disorder
  3. very low calorie diet
35
Q

factors increasing the bioavailibility of minerals (4)

A
  1. deficiency
  2. cooking
  3. vit c
  4. vit d
36
Q

an excess of this vitamin causes red flush on skin

A

niacin - vit b3

37
Q

list 7 micronutrients that function as antioxidants

A
  1. vit c
  2. vit e
  3. vit a
  4. selenium
  5. copper
  6. zinc
  7. maganese
38
Q

trace minerals are needed in quantities less than ____ mg

A

100 mg

39
Q

an excess of this vitamin causes diahrea, urinary stone formation and impaired copper absorption

A

vit c

40
Q

stage 1 of iron deficiency named iron ______ is characterized by decreased iron stores in bone marrow and reduced plasma ferritin concentration (is asymptomatic)

A

depletion

41
Q

north americans are more likely to be deficient in vitamin D bc (4)

A
  1. sun not strong in winter and we cover up in summer
  2. older adults live indoors
  3. dark skinned individuals (less efficient vit d conversion)
42
Q

most common nutrient deficiency worldwide

A

iron

43
Q

4 techniques used for nutritional assessment

A
  1. anthropomorphics
  2. biochemical (blood test)
  3. clinical (physical exam)
  4. dietary
44
Q

deficiencies in water soluable viatmins can lead to (3)

A
  1. premature fatigue
  2. unable to maintain heavy training
  3. slow wound healing
45
Q

___ are lost in sweat

A

minerals

46
Q

water soluable vitamins are cofactors in energy and DNA/RNA _____

A

metabolism

47
Q

3 athletes at highest risk for iron deficient anemia

A
  1. female athletes
  2. distance runners
  3. vegetarian athletes
48
Q

vit E comes in 8 forms but only _____ is important for humans bc acts as anti oxidant

A

a-tocopherol

49
Q

vit b12 (cobalamins) functions in FA oxidation, myelin sheath maintenence, and with _____ has role in DNA synthesis

A

folate

50
Q

these 4 macrominerals aid in muscle contraction

A
  1. potassium
  2. phosphorus
  3. sodium
  4. calcium
51
Q

stage 1 of iron deficiency named iron ______ is characterized by decreases heme production and erythropoisis and symptoms are decreased work capacity

A

deficiency eythropoeisis

52
Q

role of folate is DNA synthesis and cell division whicj plays a role in ____ maturation and has a role in growth

A

RBC

53
Q

the 4 micronutrients of concern in vegetarian athletes

A
  1. b12
  2. iron
  3. calcium
  4. zinc
54
Q

this micromineral promotes protein synthesis and has antioxidant activity

A

zinc

55
Q

this micromineral promotes RBC development

A

cobalt

56
Q
  1. hard bumpy skin (follicular hyperkeratosis)
  2. night blindness (xerophtalmia)
  3. affected fetal development

can result from a deficiency in …

A

vitamin A

57
Q

excess bone formation and hardening of soft tissue can happen due to excessive ingestion of ….

A

vitamin d

58
Q

these 2 micromineral promotes bone and teeth formation

A

fluorine

59
Q

this micromineral is a component of T3 and T4 thyroid hormones (deficiency can lead to goiter)

A

iodine

60
Q

factors reducing the bioavailibility of minerals (4)

A
  1. binders
  2. high doses of a single mineral
  3. polyphenols
  4. high fiber diet
61
Q

weak bones can be caused by a deficiency in …

A

vitamin d

62
Q

supplementation of microminerals should not be greater than ___x the RDA

A

2x the RDA

63
Q

this micromineral transports oxygen in blood

A

iron

64
Q

exercise _____loss of minerals through sweat, urine and feces

A

increases

65
Q

Vitamin D can be ingested or made from ___ and is active as calcitrol and helps with calcium absorption

A

sun

66
Q

this macromineral promotes acid base balance and liver function

A

sulfur

67
Q

a deficiency of riboflavin, niacin, biotin, vit b6 and b12, folate, iron & zinc can cause …

A

glossitis

(smoothening of tongue)

68
Q

this micromineral promotes normal iron absorption

A

copper

69
Q

vitamin A is used for transcription of DNA = key vitamin in ___ and ___ making

A

protein

cell

70
Q

athletes that meet ____ needs also meet nutritional needs

A

energy

71
Q

thiamin helps with energy production and development/maintenance of ___

A

nervous system

72
Q

is micronutrient supplementation necessary?

A

get enouh from balanced diet

can be dangerous = TUL

Sport nutrition (EXCI 445) (17 decks)

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