Brainscape's Knowledge GenomeTM


Top Flashcards (Certified)
All Flashcards

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
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
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)
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
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
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
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.

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
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

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
6
Q

Bioavailability?

A

the extent to which the body can absorb and use nutrients

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
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

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
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

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
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

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
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

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
11
Q

Antioxidant

A

destroy reactive oxygen molecules

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
12
Q

Functions of vitamin C, E and provitamin A

A

are antioxidants that help protect us from oxidative damage.

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
13
Q

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

A

are needed for healthy immune functions.

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
14
Q

Functions of vitamin B6, B12, K and folate:

A

Are needed to keep blood healthy

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
15
Q

Functions of vitamin A and D

A

are needed for normal growth and development.

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
16
Q

Functions of vitamin B6, B12 and folate

A

are important for protein and amino acid metabolism.

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
17
Q

Function of vitamin A, C, D, K:

A

are needed for bone health

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
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.

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
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

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
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
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
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)

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
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

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
23
Q

Heat breaks down vitamins?

A

B1, B5, C & folate

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
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

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
25
Mineral functions
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
26
To maintain health our body requires more than __ _______ from our diet.
20 minerals
27
Major mineral
Need more than 100mg/day | Sodium, potassium, chloride, calcium, phosphorus, magnesium, and sulphur
28
Trace minerals
Need less than 100mg/day | iron, copper, zinc, selenium, iodine, chromium, fluoride, manganese, molybdenum, and others
29
Iron functions
Transports oxygen in blood and muscles Releases energy from cells Fights fatigue & infection (immune system) Red blood cell production
30
How much iron do you need? Deficiency symptoms
7-8mg/day males 12-18mg/day females 10-13mg/day teens Fatigue, headaches, difficulty concentrating, anemia, low blood hemoglobin
31
Calcium functions
Bone and tooth strength & structure Muscular contractions Nerve impulse transmission
32
How much calcium do you need? Deficiency symptoms
Adults = 1000 - 1500 mg/day Body absorbs 300-500mg per meal Bone deterioration (Osteoporosis)
33
Potassium functions
Aids nerve impulses, muscle performance Reactions that build protein Water balance, functions in balance of intracellular fluid
34
How much potassium do you need? Deficiency symptoms
Adults = 4700mg/day Leads to muscle weakness or cramping during exercise, dehydration, loss of appetite, irregular heartbeat
35
Sodium functions
Aids nerve impulses, Water balance Functions in ion balance of extracellular fluid
36
How much sodium do you need? Deficiency symptoms
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
RMR - resting metabolic rate
The energy required to maintain the body’s vital processes in the resting state * Basal Metabolic Rate (BMR)
38
TEF - thermic effect of food
The energy required to digest, absorb, and store food
39
PA = NEAT + EA (Physical activity)
all activity or movement, | including “spontaneous non-exercise activity”
40
Set point theory
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
Consequences of dehydration
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
Hydration has what positive effects?
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
How much of our fluids come from foods and beverages?
60% from beverages | 40% from food
44
Fluid loss and hydration needs are affected by
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
How much fluid is needed per hour of exercise?
0.5-1L
46
Active people can tolerate drinking ______ every ____ during exercise or competition
150-300ml | 15-20mins
47
After exercise we tend to only replace ___ of sweat and fluid loss
30-70%
48
How do you know if you should use sports drinks?
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
Water is the best replacement fluid during exercise? T or F
No flavour Turns off thirst before rehydration is complete Lacks CHOs and electrolytes Depends
50
Sports drinks are pretty much all the same? T or F
Too high CHOs slows fluid absorption | Sodium content is important
51
Consumption of sports drinks during exercise = Weight Gain
Those who should use sports drinks, exercise harder and longer and are more likely to burn the glucose during workouts or competitions
52
Sports drinks are very high in sugar and kcals? T or F
sports drinks have ½ the kcals and sugar of fruit juice and most soft drinks
53
Sports drinks trigger high insulin response? T or F
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
Sports drinks are for events lasting 60 min +? T or F
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
Sports drinks contain too much salt (sodium)? T or F
Sports drinks contain ‘enough’ sodium to assist with rehydration… but are still classified as ‘low sodium’ by the FDA
56
Symptoms of caffeine
``` spikes in blood pressure Disrupted sleep headaches Irritability nervousness / “jittery” ```
57
Health Canada and non-governmental reviews recommends how much caffeine?
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
How much caffeine is considered toxic?
10mg/kg of body weight 150mg/kg = lethal
59
Pros of caffeine
``` Alertness Improved memory Improved thinking skills Increased energy Metabolism up 16% ```
60
Cons of caffeine
``` Increase calcium loss Increases blood pressure Increases heart rate Irritates digestive system Cause shakiness ```
61
Large doses of energy drinks may cause ?
Light-headedness Diuretic effect (excess urination) Laxative effect
62
Caffeine up to _ mg/kg BW can enhance exercise performance
6
63
Energy drinks may contain herbal forms of caffeine such as:
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)

Brainscape helps you reach your goals faster, through stronger study habits.
© 2025 Bold Learning Solutions. Terms and Conditions