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KNSS 244 > Exam #4 > Flashcards

Exam #4 Flashcards

1
Q

Function of vitamins?

A

promote and regulate body processes necessary for:

  • growth,
  • reproduction,
  • and the maintenance of health
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2
Q

Fat soluble vitamins

A
  • Are stored in the body’s fat (adipose) tissue
  • Remain in our system longer than water soluble vitamins
  • Not readily excreted (can build up)
  • Too much of these can lead to toxic levels (except vitamin K)
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3
Q

Water soluble vitamins

A
  • Excreted/ Flushed out of body if not used… not toxic
  • Exceptions are Vitamins B-6 & B-12 (May not be flushed…excess amounts are not healthy)
  • Because of the body’s limited vitamin storage capacity… We need to consume appropriate amounts every day via food, or in supplement form
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4
Q

Meeting vitamin needs general guideline:

A

If the % Daily Value is 5% or less, the food is a poor source of the given nutrient
if it is 10 to 19%, the food is a good source
If it is 20% or more, the food is an excellent source.

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5
Q

How do you determine the exact amount of a vitamin in food?

A

Look up the daily value and multiply it by the daily % value on the label

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6
Q

Bioavailability?

A

the extent to which the body can absorb and use nutrients

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7
Q

Bioavailability of vitamins: (%, where, influence)

A

About 40 to 90% of vitamins in food are absorbed

Absorption occurs mainly in small intestine

Composition of diet and conditions in digestive tract influence vitamin bioavailability

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8
Q

Vitamin bioavailability is affected by?

A

a) Absorption
- Fat-soluble vitamins: need dietary fat

b) Transport in blood
- Water-soluble vitamins transporter - blood proteins
vitamins go directly from small intestine to blood

  • Fat-soluble vitamins transporter - chylomicrons
    pass through the lymph before passing into blood

c) Conversion of inactive provitamins (vitamin precursors) into active vitamins

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9
Q

General function of vitamins:

A

a) Promote and regulate body’s activities
Examples:
Vitamin A = vision and growth and development
Vitamin K = blood clotting and bone health
Vitamin B = act as coenzymes

b) Act as coenzymes
c) Act as antioxidants protection against free radicals

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10
Q

Free radicals

A

highly reactive atom or molecule that cause oxidative damage

steal electrons from other compounds, causing changes to structure and function

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11
Q

Antioxidant

A

destroy reactive oxygen molecules

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12
Q

Functions of vitamin C, E and provitamin A

A

are antioxidants that help protect us from oxidative damage.

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13
Q

Functions of vitamin A, B6, C, D and folate:

A

are needed for healthy immune functions.

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14
Q

Functions of vitamin B6, B12, K and folate:

A

Are needed to keep blood healthy

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15
Q

Functions of vitamin A and D

A

are needed for normal growth and development.

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16
Q

Functions of vitamin B6, B12 and folate

A

are important for protein and amino acid metabolism.

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17
Q

Function of vitamin A, C, D, K:

A

are needed for bone health

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18
Q

Function of the B vitamins thiamin, riboflavin, niacin, biotin, pantothenic acid, and vitamin B6

A

are needed to produce ATP from carbohydrate, fat, and protein.

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19
Q

Frozen, fresh and Canned foods

A

Frozen Foods:
Frozen in the field helps to minimize nutrient losses

Fresh Foods:
How Fresh?
truck delivery 
days on produce shelf
time in your fridge

Canned Foods:
availability & Affordable

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20
Q

10 ways to get the most nutrition from your food

A
  1. Eat locally grown food soon after it’s been picked
  2. Soak, Chop, Crush, Blend
  3. Store fruits and vegetables the right way
  4. Eat most sources of water-soluble and heat-sensitive nutrients raw.
  5. Know which foods are best when cooked.
  6. Pair food strategically to maximize nutrient absorption
  7. Keep it Simple
  8. Don’t discount frozen foods
  9. If possible, try an animal source
  10. Monitor your tolerance
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21
Q

What soaking, shopping, crushing and blending of food does to it:

A

Cutting fruits & veggies - breaks down rigid plant cell walls

Crushing and chopping onion & garlic - releases alliinase (helps to form compounds to protect against disease)

Soaking grains & beans - reduces phytic acid (blocks absorption of iron, zinc, calcium and magnesium)

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22
Q

How to store fruits and vegetables

A

All vegetables – refrigerator (except root variety)

All fruit except berries - room temperature (no light)

All cut fruit and vegetables - airtight container with a squeeze of lemon juice

All herbs - chopped up and frozen

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23
Q

Heat breaks down vitamins?

A

B1, B5, C & folate

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24
Q

In the USA multivitamins account for almost one-sixth of all purchases of dietary supplements and __% of all sales of vitamin and mineral supplements.
($___ billion in 2014)

A

40%

5.7

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25
Q

Mineral functions

A

Contribute to body structures

Regulate body processes, water balance and energy metabolism

Affect growth and development through their role in the expression of certain genes

Act as cofactors needed for enzyme activity

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26
Q

To maintain health our body requires more than __ _______ from our diet.

A

20 minerals

27
Q

Major mineral

A

Need more than 100mg/day

Sodium, potassium, chloride, calcium, phosphorus, magnesium, and sulphur

28
Q

Trace minerals

A

Need less than 100mg/day

iron, copper, zinc, selenium, iodine, chromium, fluoride, manganese, molybdenum, and others

29
Q

Iron functions

A

Transports oxygen in blood and muscles
Releases energy from cells
Fights fatigue & infection (immune system)
Red blood cell production

30
Q

How much iron do you need? Deficiency symptoms

A

7-8mg/day males
12-18mg/day females
10-13mg/day teens

Fatigue, headaches, difficulty concentrating, anemia, low blood hemoglobin

31
Q

Calcium functions

A

Bone and tooth strength & structure
Muscular contractions
Nerve impulse transmission

32
Q

How much calcium do you need? Deficiency symptoms

A

Adults = 1000 - 1500 mg/day
Body absorbs 300-500mg per meal

Bone deterioration (Osteoporosis)

33
Q

Potassium functions

A

Aids nerve impulses, muscle performance
Reactions that build protein
Water balance, functions in balance of intracellular fluid

34
Q

How much potassium do you need? Deficiency symptoms

A

Adults = 4700mg/day

Leads to muscle weakness or cramping during exercise, dehydration, loss of appetite, irregular heartbeat

35
Q

Sodium functions

A

Aids nerve impulses, Water balance

Functions in ion balance of extracellular fluid

36
Q

How much sodium do you need? Deficiency symptoms

A

Adults = 1200 - 1500 mg/day
Try to stay under 2400 mg/day (about 2 teaspoons)

leads to muscle cramping during exercise
Too much (more common issue)… leads to high blood pressure, calcium loss, water retention
37
Q

RMR - resting metabolic rate

A

The energy required to maintain the body’s vital processes in the resting state
* Basal Metabolic Rate (BMR)

38
Q

TEF - thermic effect of food

A

The energy required to digest, absorb, and store food

39
Q

PA = NEAT + EA (Physical activity)

A

all activity or movement,

including “spontaneous non-exercise activity”

40
Q

Set point theory

A

A weight-regulating mechanism (WRM) in the human body that has a setpoint

Controls appetite and amount of fat stored

Following weight loss, the body attempts to regain the lost weight

(each person has a set point of body fat — a genetic instinct to survival (what it determines as acceptable body fat % and tries to maintain) — hence the importance of promoting a healthy body weight for children)

41
Q

Consequences of dehydration

A

Increases fatigue… impairment of motor skill control

Mental function is reduced… impairment of decision-making and ability to concentrate

Increased body temp (105 degrees F or 40.5 degrees C = heat stroke starts)

Elevates heart rate, blood thickens

Nitrates build up (dangerous levels) in the bloodstream

Kidney & brain damage (can even lead to seizures or death)

42
Q

Hydration has what positive effects?

A

Better concentration and focus

Improves motor skill performance

Feel less fatigued … energy isn’t just from CHOs!

Keep heart rate and body temp in optimal zone

43
Q

How much of our fluids come from foods and beverages?

A

60% from beverages

40% from food

44
Q

Fluid loss and hydration needs are affected by

A

Genetics (body size, amount we sweat… different for each)

Fitness level (fitter people sweat earlier and > amount)

Environment (hot environment = more sweating)

Exercise Intensity (intensity up = more sweat = > fluid loss)

45
Q

How much fluid is needed per hour of exercise?

A

0.5-1L

46
Q

Active people can tolerate drinking ______ every ____ during exercise or competition

A

150-300ml

15-20mins

47
Q

After exercise we tend to only replace ___ of sweat and fluid loss

A

30-70%

48
Q

How do you know if you should use sports drinks?

A

Exercise involving very high sweat rates

Exercise involving high intensity or long duration

Exercise involving hot and/or humid conditions

To speed up recovery after exercise

49
Q

Water is the best replacement fluid during exercise? T or F

A

No flavour
Turns off thirst before rehydration is complete
Lacks CHOs and electrolytes
Depends

50
Q

Sports drinks are pretty much all the same? T or F

A

Too high CHOs slows fluid absorption

Sodium content is important

51
Q

Consumption of sports drinks during exercise = Weight Gain

A

Those who should use sports drinks, exercise harder and longer and are more likely to burn the glucose during workouts or competitions

52
Q

Sports drinks are very high in sugar and kcals? T or F

A

sports drinks have ½ the kcals and sugar of fruit juice and most soft drinks

53
Q

Sports drinks trigger high insulin response? T or F

A

Consumed during exercise… ‘slows’ insulin response

A slight rise in insulin boosts energy & performance

Timing of intake is important… sip sports drinks slowly… don’t guzzle a bottle right before exercise!

54
Q

Sports drinks are for events lasting 60 min +? T or F

A

Proven to boost performance in events under 60 min, too

For ‘endurance exercise’… bike, run, swim, etc

For ‘stop & go’ exercise’… hockey, basketball, soccer, etc

55
Q

Sports drinks contain too much salt (sodium)? T or F

A

Sports drinks contain ‘enough’ sodium to assist with rehydration… but are still classified as ‘low sodium’ by the FDA

56
Q

Symptoms of caffeine

A 
spikes in blood pressure
Disrupted sleep 
headaches 
Irritability
nervousness / “jittery”
57
Q

Health Canada and non-governmental reviews recommends how much caffeine?

A

2.5 mg/kg/day

or the following approximate limits:
4–6 years: 45 mg/day
7–9 years: 62.5 mg/day
10–12 years: 85 mg/day

58
Q

How much caffeine is considered toxic?

A

10mg/kg of body weight

150mg/kg = lethal

59
Q

Pros of caffeine

A 
Alertness
Improved memory
Improved thinking skills
Increased energy
Metabolism up 16%
60
Q

Cons of caffeine

A 
Increase calcium loss
Increases blood pressure
Increases heart rate
Irritates digestive system
Cause shakiness
61
Q

Large doses of energy drinks may cause ?

A

Light-headedness
Diuretic effect (excess urination)
Laxative effect

62
Q

Caffeine up to _ mg/kg BW can enhance exercise performance

A

6

63
Q

Energy drinks may contain herbal forms of caffeine such as:

A

Guarana seeds
Kola nuts
Yerbamaté leaves

Impossible to know the exact amounts of caffeine added to the drinks in this manner

KNSS 244 (4 decks)

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