exam 3 Flashcards
excessive water ingestion within a few hours (10 to 20 liters) within a few hours dilutes the sodium concentration of the blood and contributes to a danger condition known as
hyponatremia
what is central to the regulation of blood volume and blood pressure; homeostasis of bodily fluids
kidneys
to control the movement of water, the cells direct the movement of the major minerals
sodium, chloride, potassium, calcium, phosphorous, magnesium, and sulfur
the rate at and the extent to which a nutrient is absorbed and used
bioavailability
the american heart association goal is to lower blood pressure by reducing sodium intake to
less than 1500 milligrams a day
DASH diet - what does it stand for
dietary approaches to stop hypertension
what is dash diet effective in
lowering blood pressure
only 1 percent of calcium goes to
body fluids
other 99 percent of calcium goes to
bones and teeth
what does calcium do in bones
provides rigid framework that holds the body upright
what other things calcium does
maintain blood pressure, blood clotting, muscle contraction and relaxation, nerve functioning
calcium role
serves as calcium bank, offering a readily available source of calcium to body fluids should a drop in blood calcium occur
when there is low blood calcium, what stimulates CALCIUM reabsorption from kidneys into blood
vitamin D
what does vitamin D do in intestines associated with low blood calcium- to try to up calcium
enhances calcium absorption in intestines
what does vit D do in bones to help raise blood calcium
stimulates osteoclast cells to break down bone, releasing calcium into blood
vitamin D helps to make the what needed for calcium absorption
calcium-binding protein
factors that enhance nonheme iron absorption
MFP factor, vitamin C (ascorbic acid), acids (citric and lactic), and sugars(fructose)
can serve as a cofactor to enzymes involved in the numerous oxidation-reduction reactions that commonly occur in all cells
iron
enzymes involved in making amino acids, collagen, hormones, and neurotransmitters all require
iron
forms a part of electron carriers that participate in etc
iron
in red blood cells; where iron is found
hemoglobin
in muscle cells; where iron is found
myoglobin
who does iron deficiency affect the most
toddlers, adolescent girls, and women of childbearing age
the craving and consumption of ice, chalk, starch , and other nonfood substances; iron deficiency
pica
what is the worlds major source of iodine
the ocean
other sources of iodine
kelp, seafood, water, sea mist, salt that is iodized
eating as few a day as what improves selenium status
2 brazil nuts
what is a disease of copper deficiency
menkes disease
what is a disease of copper toxicity
wilson’s disease
the intestinal cells absorb copper, but cannot release it into circulation causing life threatening deficiency
menkes disease
copper accumulates in the liver and brain, creating a life-threatening toxicity
wilson’s disease
most of manganese can be found in the bones and metabolically active organs such as the
liver kidney and pancreas
present in virtually all soils, water supplies, plants, and animals; drinking water(if fluoridated), tea, seafood
fluoride
to gain muscle tissue, protein synthesis must be greater than degradation called
hypertrophy
becoming smaller; with regard to muscles, a decrease in size and strength because of disuse, undernutrition, or wasting disease; when protein degradation if greater than synthesis
atrophy
the ability of muscles to work against resistance
muscle strength
strength example exercises
pull-ups, pushups situps weightlifting pilates
flexibility example exercises
yoga
aerobic training example excersises
running, dancing, swimming, inline skating, power walking, etc
the ability of a muscle to contract repeatedly without becoming exhausted
muscle endurance
the maximum rate of oxygen composition by an individual at sea level
VO2 max
combine high resistance(heavy weight) with a low number of reps (8-12)
muscle strength
combine moderate resistance (light to medium weight) with high velocity (as fast as safely possible)
muscle power
combine less resistance (lighter weight) with more reps (15-20)
muscle endurance
phosphagen system (creatine phosphate) fuel source
ATP-CP immediate availability 10 secs
activity example for phosphagen system
100 meter dash
fuel source for lactic acid system
ATP from carbohydrate (anaerobic glycolysis)
activity example for lactic acid
400 meter run, 100 meter swim, gymnastics
aerobic system of high intensity fuel source
ATP from carbs (glycolysis and TCA cycle)
aerobic system of moderate intensity fuel source
ATP from fat (fatty acid oxidation and TCA cycle)
activity example of aerobic high intensity
cycling, running
activity example of aerobic moderate intensity
hiking
training the muscles to store as much glycogen as they can beyond normal capacity, while supplying the dietary glucose to enable them to do so
carbohydrate loading
a potent antioxidant that vigorously defends cell membranes against the oxidative damage of free radicals
vitamin E
a transient condition of low hemoglobin in the blood associated with the early stages of sports training or other strenuous activity
sports anemia
the red blood cells do not diminish in size or number as in anemia, so the oxygen carrying capacity is not hindered
sports anemia
an adaptive temporary response to endurance training; does not require iron supplementation,
sports anemia
dehydrations first symptom is
fatigue
dehydration fatigue- a water loss of greater than what percent of body weight can reduce a persons capacity to do muscular work
2 percent
with a water loss of what percent is a person likely to collapse
7 percent
a water loss of of 2 percent in a person weighing 150 pounds is equal to
3 pounds
a water loss of 7 percent is equal to
10.5 pounds
the body heat builds up and triggers maximum sweating, but without sweat evaporation, little cooling takes place; in a humid environment, sweat does not evaporate well bc the surrounding air is already laden with water
hyperthermia
low body temp; below normal
hypothermia
should include plenty of fluids and be light and easy to digest
pre game meal
should provide between 300 and 800 kcal
pre game meal
should include carb-rich food (bread, potatoes, pasta and fruit juices and it should end 3 to 4 hours before competition
pre game meal
the organ that develops inside the uterus early in pregnancy, through which the fetus receives nutrients and oxygen and returns carbon dioxide and other waste products to be excreted; metabolically an active organ
placenta
malformations of the brain, spinal cord, or both during embryonic development that often results in lifelong disabilities or death
neural tube defects
no brain; the upper end of the neural tube fails to close
anencephaly
split brain; incomplete closure of the spinal cord and its bony encasement; most common neural defects
spina bifida
what is weight gain for underweight women (BMI<18.5)
28 to 40 pounds
weight gain for health weight women (BMI 18.5-24.9)
25-35 pounds
weight gain for overweight women (BMI 25.0-29.9)
15-25 pounds
weight gain for obese women (BMI >30)
11 to 20 pounds
what can staying active while pregnant do
improves cardiovascular fitness, limit excessive weight gain, prevent or manage gestational diabetes and gestational hypertension, and reduce stress
after the first trimester, energy needs of pregnant women are greater than those that are not pregnant an
energy needs while pregnant
how many additional kcal in second trimester
340
how many additional kcal in third trimester
450
low infant birthweight
5 1/2 pounds or less
what does WIC stand for
Women, infants and children
provides nutrition education and nutritious foods to infants, children to age 5 and pregnant of breast feeding women who qualify financially and have a high risk of medical or nutritious problems
WIC
glucose intolerance with onset or first recognition during pregnancy
gestational diabetes
alcohol consumption during pregnancy can cause the irreversible mental and physical retardation of fetus
fetal alcohol syndrome
out of all the leading causes of mental retardation, which is the only that are preventable
FAS
to produce adequate supply of milk, a woman needs extra energy almost how many kcal per day above regular need during the first 6 months of lactation
500 kcal
to meet the 500 kcal goal, she can eat an extra how many kcal of food each day during the first 6 months of lactation
330 kcal
the what can provide the rest of energy for laction
fat reserves from pregnancy
most women need at least how many kcal a day to receive all the nutrients required for successful lactation
1800 kcal
the recommendation for total water during lactation is
3.8 liters per day (13 cups)
what is a supplement that breast feeding moms may need
iron
what provides infant formula at no cost
WIC
factors that inhibit iron absorption
phytates, vegetable proteins, calcium, polyphenols, dietary factors, individual variation in absorption(health, stage in life cycle, and iron status)
guidelines for a healthy pregnancy
good nutrition, healthy weight gain, physical activity, prenatal supplements, avoid harmful substances
