chap 9 (mineral) Flashcards
1
Q
mineral is organic or inorganic
A
inorganic
( no carbon)
2
Q
how many essential mineral element identified
A
21
3
Q
do mineral part of body mass
A
make up some mass
4
Q
general function of mineral
A
metalloenzymes & red-ox reactions
5
Q
can mineral be degraded
A
no
6
Q
mineral bone health function
A
¡ Calcium
¡ Phosphorous
¡ Magnesium
¡ Fluoride
7
Q
mineral function blood formation
A
- iron
- copper
8
Q
mineral immune function
A
¡ Selenium
¡ Zinc
¡ Iron
¡ Copper
¡ Magnesium
9
Q
mineral electrolyte function
A
¡ Sodium
¡ Potassium
¡ Chloride
10
Q
function of chromium
A
increase insuline action
11
Q
cobalt function
A
part of vitamin B12 -> RBC
12
Q
function of boron
A
needed for normal calcium metabolism
13
Q
function of chloride
A
helps maintain fluid balance, component of hydrochloric acid (HCL) in the stomach
14
Q
function of iodine
A
part of thyroid hormone
15
Q
sulfur function
A
generally not discussed as a mineral because it does not function independently as a nutrient,
rather it is part of some vitamins and amino acids
16
Q
factor that affect mineral statuts
A
- Dietary Intake
- Absorption & Bioavailability
- Losses
17
Q
he best approach
for determining mineral intake is a
A
a personalized di-
etary assessment for each athlete.
18
Q
FACTORS THAT INCREASE ABSORPTION
A
- Deficiency (↑ absorption)
- Growth (children, puberty, pregnancy, lactation)
- Cooking (denatures proteins bound to minerals)
- Vitamin C (↑ non-heme Fe absorption)
- Vitamin D (↑ Ca, P, Mg absorption)
- Chemical form of mineral
19
Q
FACTORS THAT DECREASE ABSORPTION
A
- Age
- General poor health and GI disease
- Insoluble fiber (↓ transit time)
- Oxalates (chocolate, spinach, coffee)
- Phytates (grains, legumes, nuts)
- Polyphenols (tannins in red wine, tea, coffee)
- High supplemental dose of single mineral
20
Q
plant interfere with mineral absorption
- phytates
- oxalate
- tannin
A
- calcium, zinc, magnesium, iron
- iron
- iron
21
Q
why does exercise increase mineral requirement
A
¡ ↓ absorption
¡ ↑ turnover/catabolism
¡ ↑ losses (++ sweat)
22
Q
2 mains sources of mineral losses
A
sweat ( electrolyte)
urine (zinc)
23
Q
which mineral deficiencies. is most common
A
Ca & Fe
24
Q
main cause of mineral toxicities
A
self-prescribed supplementation d/t
25
what is bioavailability
refers to absorption, utilization, retention
26
composition of bone
65% inorganic (mineral crystal) -> strength & structure
35% organic (protein, collagen) -> flexibility % stress
27
which mineral make crystal less fragile
fluoride
28
which mineral incorporated into hydroxyapatite crystal of bone
calcium and phosphorous
29
which mineral is on bone surface help regulate bone metabolism
magnesium
30
which mineral is enzyme needed to synthesize collagen
iron, zinc, copper
31
bone function
1. structural -> cortical 80%
2. metabolic -> trabecular 20%
32
role of cortical
¡ Skeletal support
¡ Movement
¡ Protection of vital organs
33
role of trabecular
- Mineral homeostasis &
calcium storage bank
¡ Bone marrow (RBC
synthesis)
¡ Acid-base balance
34
expiant bone processes
growth (size) -> modeling (shape) -> remodeling (integrity)
35
which bone process begins in womb and ends early adulthood
growth and modeling
36
which bone processes occurs predominantly in adulthood
bone remodeling
37
role of mineral + protein in bone remodeling
bone composition
38
role of hormone in bone remodeling
direct and regulate
- vitamin D, calcitonin, PTH
39
what is BMD
measure bone strength
ratio bone mineral content/size
40
what is PBD (peak bone density
highest BMD achieved in lifetime
41
PBD is achieve by age _
30, 5% between 20-35
42
what is the most important modifiable factor of peak bone density
PA
43
what are the 4 factors that affect PBD
- genetic (most important factor 60%)
- mechanical factor (BW, PA, WB, strength exercise)
- endocrine factor
- nutritional factors
( calcium, vitamin D, protein, total energy)
44
how does PA help bone formation
- working muscle pulls on bone: à ↑ trabeculae à ↑ BMD
- ↑ intensity & frequency = ↑ BMD
- Important in children & adults
45
which activities has the greatest impact on bone formation
high-impact activities
46
does cardio have impact on BMD
no
47
which athlete don't have increase BMD
cycle, swimmer, distance running
48
bone loss factor
§ Ageing
§ ↓ Estrogen (women > men)
§ Inadequate Ca & Vit D
§ Smoking
§ Excess alcohol
§ Sedentary
§ Steroid use
§ Caffeine intake
§ Family history
49
decrease estrogen = _ osteoclat and why
increase
↑ osteoclasts proliferation & activity
↑ erosion trabecular bone
↓ bone strength
50
cause of low estrogen
¡ Menopause = Natural ↓ Estrogen
§ Age onset ~ 50 years
¡ Disordered Eating
51
Ca as a _ in bone
Ca as an _ in solution
mineral
ion
52
major function of Ca as a mineral in bone
§ Bone & teeth structure
§ Body’s calcium storage bank
53
Ca function as an ion in solution
§ Muscle contractions
§ Nerve functions & impulses
§ Regulates enzyme activity
54
calcium deficiency
osteoporosis
- brittle bone
- impared muscle contraction
55
calcium toxicity
§ impairs iron absorption
§ Constipation
§ Kidney stones
§ Calcification of soft tissues
§ Cardiac arrhythmias
56
calcium food source
excellent: dairy product, milk & cream, cheese, yogurt
good: fish with bone, green leafy vegetable, shellfish, fortified food
57
calcium and vitamin D supplement recommend uses
* Adults >50 years at risk of osteoporosis
* Reverse hyperparathyroidism
58
who's at risk for vitamin D and calcium deficiencies
§ Milk allergy
§ Lactose intolerance
§ Vegan
§ Energy restriction
§ Old age (>70 years)
59
function of phosphorus
Promotes bone formation
§ Muscle contraction
§ Energy metabolism (ATP)
60
source of phosphorus
§ Widely found in foods
§ Meats, beans, nuts, dairy, grains
§ Highly bioavailable
61
toxicity of phosphorus
- Toxicity: binds and hinders mineral absorption
§ Calcium, iron, zinc, copper
§ Ex. Carbonated soft drinks à phosphoric acid 46
§ ↑ risk osteoporosis
62
function of magnesium,
§ Energy metabolism
§ Promotes protein synthesis
§ Component of bone
63
source of magnesium
§ Leafy vegetables
§ Banana & avocado
§ Nuts & seeds
§ Legumes
§ Whole grains (lost in processing)
64
defiency in magnesium
Deficiency: Muscle weakness & Cramps
65
toxicity in magnesium
Toxicity: Nausea, Vomiting, Diarrhea
66
fluoride functions
Promotes bone & tooth formation
§ Hardens tooth enamel (↑ resistance to erosion)
67
source of fluoride
§ Toothpaste
§ Grape juice
§ Coffee and tea
68
deficiency in fluoride
dental carries
69
toxicity in fluoride
§ Tooth discoloration (permanent white spots)
§ Bone brittleness
70
oxygen picked up from _ goes in _ and is used for
lung, tissues, oxidative phosphorylation (aerobic energy production)
71
CO2 picked up from _ is excreted in _
tissue, lungs
72
oxygen transport depends on
RBC hemoglobin
73
oxygen bind with what in hemogoblin
heme -> each heme has a porphyrin ring + iron center, each iron binds one oxygen
74
what is hematocrit
% RBC relative to plasma
75
what is hemoglobin
concentration of RBC in blood
76
% of plasma, Buffy coat, hematocrit
55, <1, 45
77
what make up the plasma
water, salt, protein
78
what make up the Buffy coat
leukocytes; platelet
79
what make up the hematocrit
erythrocytes
80
myoglobin is found where and contain what
skeletal muscle, contain 1 globin + 1 heme group
81
role of myoglobin
provides oxygen reservoir -> one myoglobin carries 1 oxygen
82
what increase myoglobin
aerobic exercise
83
most iron in body found in
hemoglobin
84
iron is stored where
liver, spleen, bone marrow
85
iron main function
oxygen transport, cofactors in red ox reaction, promote immune function
86
why Iron deficiency anemia impairs performance
¡ ↓ VO2 max (up to 50%)
¡ ↓ length of time to exhaustion
¡ ↓ ATP production
¡ ↓ Muscle endurance
87
athlete should have iron status assessed when
yearly
88
heme iron: animal flesh
- absorption
- % of daily intake
- 15-35%
contain non-heme iron
- 10% of daily iron intake
89
non-heme iron: plant
- absorption
- also found in
- % of daily iron intake
- 2-20%
- animal food
- 90%
90
factor affecting iron absorption
1. Iron status
- ↑ Absorption if deficiency
- ↑ Absorption if ↑ needs (growth)
2. GI function
- ↓ HCl = ↓ absorption
- Integrity & function of intestinal mucosa
3. Type of Iron & source
- Heme > non-heme
4. Nutrient Interactions
- Inhibit non-heme iron absorption
91
how to increase non-heme iron absorption
- Consume with Vitamin C-rich foods
§ Acid reduce iron to absorbable state
§ Ex. tomatoes, citrus
- Consume with animal meats
§ Animal protein contains a factor “Meat
Fish and Poultry (MFP)” that promotes
absorption of non-heme iron
92
Several dietary factors decrease the absorption of iron:
- Polyphenols à tannins in tea coffee.
- Oxalates à spinach, chard, berries, chocolate, tea.
- Phytates à maize (corn), whole grains, legumes.
- Fiber à excessive intake
- Soy
- High intakes of micronutrients à divalent cations like zinc, calcium, manganese, phosphorus.
93
which mineral is the most common deficiency worldwide
iron
94
iron deficiency etiology
Low iron intake
Physiological state
Poor absorption
↑ losses
Sex (women > men)
95
stage of iron deficiency
1. Depletion of iron stores
2. Changes in iron transport
3. Defective erythropoiesis
96
if you have no physical symptom in which stage of iron deficiency are you and what are the adaptation
stage 1-2 and increase iron absorption
97
if you have normal hgb& RBC but you have behavioral/functional change like decrease work capacity and physical performance in which stage of iron deficiency are you
3
98
what is decrease in iron deficiency anemia
§ ↓ heme production
§ ↓ hemoglobin
§ ↓ hematocrit
§ ↓ # of RBC
§ ↓ Normal RBC
- Microcytic (small RBC)
- Hypochromic (pale RBC)
99
symptom of IDA
§ Pale skin.
§ Cold intolerance.
§ Fatigue.
§ Low energy levels.
§ Exercise intolerance.
§ Reduced aerobic endurance performance.
§ Impaired immune & cognitive functions.
100
highest risk of IDA in athlete
¡ Female athletes
¡ Endurance sports
¡ Vegetarian/vegan
athletes
101
RISK FACTORS OF IRON DEFICIENCY ANEMIA IN ATHLETES
¡ Low dietary intake
¡ Increased losses (Sweat, Urine, Feces, GI bleed)
¡ Hepcidin elevated after endurance training
→ Fe retained vs released from cells
→ Fe excreted
¡ ↑ Fe needed for higher O2 demand (more Mgb, Hgb, enzymes)
102
what is dilution anemia (sport anemia)
¡ Positive adaption to
support endurance training
¡ Transient ↓ Hct & Hgb due
to plasma volume
expansion
¡ NOT true anemia
103
risk of excess Fe
- toxic -> accumulate in liver and risk of hemochromatosis
104
irons supplemtation can reduce absorption of other divalent cation like ?
Zn and Cu
105
the protein hemoglobin contains _ and bind oxygen
iron
106
iron deficiency occurs when iron _ are depleted. Iron _ is too low to provide sufficient iron to meet body need
stores, intake
107
iron deficiency can lead to _. This result in fewer, smaller red blood cell, a common symptom is_
anemia, fatigue
108
MINERALS THAT PROMOTE IMMUNITY
¡Zinc
¡Magnesium
¡Selenium
¡Iron
109
excess _ and _ can impair immunity
zinc and iron
110
which type of exercise can increase immunity
moderate exercise
111
which type of exercise decrease immunity
prolonged and intense -> endurance athlete
112
what can promote immune function
rest, sleep, recovery
nutrious diet
good hygiene
113
main function of zinc
Role in 200+ enzymes
§ DNA, RNA and cellular function
§ Promotes protein synthesis
§ Energy metabolism
§ Immune function & antioxidant
114
deficiency and toxicity in zinc
Deficiency
¡ ↓ immunity = ↑ risk infections
¡ ↓ healing
¡ ↓ growth
Toxicity
¡ Immunosuppression
¡ Negative affects on metabolism of other divalent
cations
115
zinc source
mostly animal products
-Red meats, poultry, shellfish, dairy
116
main function of selenium
anti-oxidant
117
selenium deficiency and toxicity
Deficiency
¡ ↓ immunity = ↑ risk infections
Toxicity
¡ Pro-oxidant
¡ Selenosis – brittle hair and nails, GI distress,
fatigue, impaired nervous system
118
selenium source
¡ mostly animal products
§ Meat
§ Fish
§ Poultry
§ Nuts
§ Whole grains
119
Moderate-rigorous exercise increases the requirements of some vitamins and minerals:
↑ vitamin : A, C, E, B1, B2, B6
↑ minerals : losses in sweat (ex. iron)
120
T/F Most athletes can meet their nutrient needs by consuming the DRI’s recommended amounts and why
T, Body has adaptive mechanisms to counteract increased needs
121
micronutrient of concern with vegetarian and vegan athlete
¡ B12
¡ Iron
¡ Calcium
¡ Zinc
(Vitamin D)
(Riboflavin)
122
Which of the following is NOT a basic function of minerals?
a. building body tissue
b. regulating physiological processes
c. providing energy for metabolism
d. maintaining fluid balance
c
123
Which of the following is NOT classified as a macromineral?
a. calcium
b. sodium
c. potassium
d. iron
d
124
A mineral that is under substantial hormonal control is:
a. zinc. c. calcium.
b. iron. d. selenium.
c
125
In the absence of a deficiency, as mineral
consumption increases, the amount absorbed:
a. increases.
b. decreases.
c. stays the same.
b
126
The age at which peak bone mineral density occurs is:
a. 10 to 20 years.
b. 35 to 60 years.
c. 20 to 35 years.
d. after age 60.
b
127
The two factors that best explain the increased risk for osteoporosis in elite female
distance runners are:
a. age and poor diet.
b. African-American heritage and poor diet.
c. positive family history and low estrogen.
d. low energy intake and low estrogen.
d
128
Why is iron not well absorbed from the
intestinal tract?
a. Most people consume too much iron on a daily
basis.
b. The physiological roles involving iron are lim-
ited and are of minor importance.
c. Overabsorption of iron has potentially harmful
physiological effects.
d. Most people don’t have the enzymes needed to
absorb iron, especially as they age.
c
129
What effect does iron deficiency anemia have on performance?
a. decline in aerobic capacity
b. decline in endurance capacity
c. decline in oxygen utilization
d. all of the above
d
130
Which of the following is true regarding athletes and upper respiratory tract infections
(URTIs)?
a. Lack of exercise increases risk for URTIs.
b. Moderate exercise decreases risk for URTIs.
c. Prolonged exercise increases risk for URTIs.
d. Any type of exercise decreases risks for URTIs.
c
131
What is the potential problem with consuming excess supplemental zinc?
a. anorexic (appetite-suppressing) effect
b. increase in urinary tract infections
c. interference with iron absorption
d. excessive bruising
c
132
What is the potential problem with mineral supplements that have high bioavailability?
a. excess absorption
b. binds a large percentage of the dietary fiber
c. too great an increase in transit time
d. potential for dehydration
a
133
An adequate dietary intake of which two minerals is usually predictive of an adequate in-
take of all the essential minerals?
a. calcium and zinc
b. calcium and iron
c. zinc and chromium
d. sodium and potassium
b
