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NASM Nutrition Certification Exam Prep > Chapter 10: Micronutrients > Flashcards

Chapter 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

Coenzymes and cofactors are 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 an electron gradient produces ATP.

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6
Q

Krebs Cycle

A

Also known as the Citric Acid cycle, a sequence of biochemical reactions through which most living organisms produce energy using aerobic metabolism (i.e., in the presence of oxygen).

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7
Q

Water-Soluble

A

The ability to be dissolved in water – for example, salt, which is sodium-chloride, dissolves 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 people 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

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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13
Q

Redox System

A

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

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14
Q

Flavin Adenine Dinucleotide (FAD)

A

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

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15
Q

Niacin

A

Commonly used name for vitamin B3, shares many similarities with vitamin B2 in that it is critical in the metabolism of proteins, carbohydrates, and fat.

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16
Q

Nicotinamide Adenine Dinucleotide (NAD)

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) – CoA serves as a molecular link between glycolysis and the Kreb’s cycle.

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18
Q

Glycolysis

A

The first step of carbohydrate metabolism, an anaerobic pathway, that breaks glucose or glycogen down to pyruvate.

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19
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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20
Q

Biotin

A

Commonly used name for vitamin B7.

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21
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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22
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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23
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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24
Q

Vitamin C

A

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

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25
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 sets in between 1 and 3 days post exercise.

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26
Q

Choline

A

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

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27
Q

Ergogenic Aid

A

Something that improves either physical or mental performance.

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28
Q

What happens when individuals take more water-soluble vitamins than the body needs for at any given time?

A

The body excretes them via urine.

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29
Q

What can a client incorporate into their diet to minimize their chances of becoming deficient in water-soluble vitamins?

A

Animal meats or animal by-products such as dairy or eggs, Green leafy vegetables and other bright colored vegetables, A variety of nuts and seeds, Grains and legumes, Enriched or fortified grains or oils in moderate quantities.

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30
Q

Fat-Soluble

A

A compound or molecule that can be dissolved into fat.

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31
Q

Compound

A

A thing that is composed of two or more separate elements.

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32
Q

Retinoids

A

A class of chemical compounds that are vitamers of vitamin A.

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33
Q

Retinol

A

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

34
Q

Retinal

A

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

35
Q

Retinoic Acid

A

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

36
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.

37
Q

Vitamin E

A

A class of compounds – the most common ones are known as the tocopherols and the tocotrienols, each of which have four types: alpha, beta, gamma, and delta. Vitamin E is one of the main antioxidant molecules in the body and it protects cells from oxidative damage.

38
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.

39
Q

What is required for the body to absorb fat-soluble vitamins?

A

Fats

40
Q

Calcium

A

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

41
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.

42
Q

What can a client incorporate into their diet to minimize the chances of becoming deficient in fat-soluble vitamins?

A

Consume fatty fish at least once a week. Consume several servings of vitamin rich nuts and seeds (2-3) per day. Consume several servings of fortified dairy products (2-3) per day.

43
Q

Chromium

A

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

44
Q

Trace Element

A

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

45
Q

Redox System

A

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

46
Q

Nonessential Mineral

A

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

47
Q

Goiter

A

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

48
Q

Hypothyroidism

A

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

49
Q

Hemoglobin

A

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

50
Q

Myoglobin

A

A protein that carries and stores oxygen in muscle cells.

51
Q

Heme

A

A form of dietary iron found only in animal meat.

52
Q

Nonheme

A

A form of dietary iron found in plant-based foods.

53
Q

Magnesium

A

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

54
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 utero and early childhood.

55
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.

56
Q

Hypokalemia

A

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

57
Q

Selenium

A

The key component of several selenoproteins that serve as antioxidants or in the regeneration of antioxidants.

58
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.

59
Q

Hyponatremia

A

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

60
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 neccesary for the creation of tubulin, giving cells their internal rigid structure and allowing them to properly maintain their shape and function.

61
Q

Which mineral can be found in all of the following food sources: dairy, seafood, whole grains, and green leafy vegetables?

A

Calcium

62
Q

Bioavailability

A

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

63
Q

Estimated Average Requirement (EAR)

A

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

64
Q

Recommended Dietary Allowance (RDA)

A

The average daily dietary intake level that is sufficient to meet the nutrient requirement of nearly all (97 to 98%) healthy individuals in a group.

65
Q

Adequate Intake (AI)

A

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

66
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.

67
Q

Deficiencies in vitamin C can lead to which of the following?

A

Scurvy

68
Q

What is the common name for vitamin B3?

A

Niacin

69
Q

Iron deficiency is the primary cause of which of the following conditions?

A

Anemia

70
Q

What differentiates macro- and micronutrients?

A

The quantity in which they are needed in the diet.

71
Q

Deficiencies in vitamin B1 lead to which of the following?

A

Beriberi

72
Q

Deficiencies in vitamin E can lead to which of the following?

A

Slurred speech

73
Q

What percent of the body is made of calcium?

A

1-2%

74
Q

What is the normal range of calcium in the blood?

A

8.4-9.5 mg/dL

75
Q

What is the recommended serving amount of fruit per day based on USDA Guidelines?

A

4

76
Q

What is the normal range for the extracellular concentration of sodium?

A

136 to 151 millimolar

77
Q

What is the result of extended periods of high doses of fluoride?

A

Damage to bones

78
Q

What medical therapy is used to remove metals from the body, specifically things like iron, mercury, arsenic, and/or lead?

A

Chelation

79
Q

What is the group of compounds that make up the vitamin A family called?

A

Retinoids

80
Q

What feature of minerals makes them different from vitamins?

A

They are inorganic.

81
Q

What is the definition of Estimated Average Requirement for a nutrient?

A

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

NASM Nutrition Certification Exam Prep (24 decks)

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