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final Flashcards

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1
Q

anemia

A

more severe than iron deficiency

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2
Q

iron deficiency

A
  • amount of iron absorbed in SI not enough to meet demand
  • constant demand for RBC
  • transport issue
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3
Q

Iron deficiency anemia

A

impairment to hemoglobin synthesis

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4
Q

symptoms of iron in the female athlete

A
  • fatigue
  • brain fog
  • anxiety
  • muscle weakness
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5
Q

Iron deficiency ____ VO2 max

A
  • decreases
  • because not enough hemoglobin
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6
Q

low iron ____ muscle tissue oxidation capacity

A
  • decreases
  • compromises reactions in Krebs and ATP in ETC because decreased ability to carry electrons
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7
Q

low iron _____ O2 transportation

A
  • decreases
  • effects bodies ability to resynthesize phosphocreatine and recover
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8
Q

low iron ______ speed of athlete

A
  • decreases
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9
Q

overall impact of low iron

A

lowers kreb activity > lowers NADH > lowers mito atp formation > increase reliance on glycolysis, lactate formation > less ATP

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10
Q

____ ATP total

A

38

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11
Q

iron absorption

A
  • based on ability to get into enterocyte and into B
  • iron has to be in specific form
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12
Q

2 states of iron

A
  • Fe2+ (ferrous iron)
    Fe3+ (ferric iron)
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13
Q

what iron form is able to be absorbed

A

Fe2+ ferrous iron

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14
Q

DMT1

A
  • transporter
  • best with Fe2+
  • 2
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15
Q

how is Fe3+ converted

A

with vitamin C

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16
Q

mechanisms of iron loss

A
  • insufficient iron intake
  • sweating
  • GI bleeding
  • menstrual B loss
  • net plasma dilution
  • hemolysis (heel strike)
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17
Q

hemolysis

A
  • destruction of RBC
  • induced by chronic mechanical trauma
  • high impact repetitive foot striking, associated with running
  • hemoglobin escapes from raptured membrane of a RBC
  • iron stored via ferritin or recycled
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18
Q

interleukin 6 (IL-6)

A
  • energy sensor
  • duration has the biggest influence on how much is released
  • increase in response to decreased intramuscular glycogen content esp with extended duration
  • cytokine (produced and released from muscle by contracting sm)
  • pro-inflammatory
    glycogen depletion > IL-6 > release FA > energy
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19
Q

hepcidin

A
  • decreases how much Fe absorbed from the diet
  • peaks 3hrs after exercise
  • synthesized and released by liver
  • master regulator of systemic iron homeostasis
  • degrades sensor (ferroprotin) on cell where iron stored > traps Fe in cell > not released to body
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20
Q

where is Fe stored

A
  • in macrophages in the spleen, liver, and bone marrow
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21
Q

where is Fe absorbed

A

enterocyte

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22
Q

Fe deficiency and sport team athletes article

A
  • sig decrease in Fe tatus over 11 wk training w/o Fe supplement
  • w/ Fe supplement, increase % of strength
  • changes in HgB sig associated with changes in strength (needed for recovery between bouts of intense exercise)
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23
Q

oral iron supplement

A
  • increases circulating hepcidin
  • if >80mg, triggers hepcidin increase and decrease of Fe absorption
  • take lower less often (40-80mg)
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24
Q

most effective time for Fe

A
  • AM more Fe absorption
  • more effectively incorporated into RBC
  • because hepcidin increase later in day
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25
Q

how to fight anemia

A
  • meat, fish, poultry factor
  • combo of plant-based foods with vC
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26
Q

what competes with iron binding

A
  • tea
  • red wine
  • calcium
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27
Q

trail mix and iron

A
  • lots of calories
  • plant based iron from dark chocolate, raisins, and nuts
  • dried fruit for carbs and vit c
  • healthy fats, micronutrients, salt
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28
Q

problem with body armor

A

doesn’t have enough sodium

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29
Q

factors that influence fluid needs

A
  • mode, intensity, duration
  • total fluid loss
  • heat, humidity
  • clothing
  • heat acclimatization
  • individual sweat rate
  • dietary composition
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30
Q

total fluid loss

A

sweat rate of given exercise
intensity x total duration of acivity

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31
Q

part of the brain that is thermostat for temperature regulation

A

hypothalamus

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32
Q

muscle vs fat water concentrations

A
  • muscle = 70% water
  • fat = 10-20% water
  • water released during exercise
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33
Q

1g glycogen = ____ g water

A

3

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34
Q

cardiac output

A
  • HR x SV
  • flow of oxygen and glucose to the muscle
  • dissipates heat
  • increased by rise in HR or SV
  • less C output because less water in B = higher HR to meet demands of body
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35
Q

body fluid compartments

A
  • intracellular
  • interstitial fluid
  • plasma
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36
Q

when is there less water in plasma

A

during dehydration

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37
Q

B flow during exercise

A
  • BVs give muscles and skin fluid
  • less PV causes competition for water between muscle and skin
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38
Q

most common way of losing water

A

breathing

39
Q

insensible perspiration

A

loss of water constantly
- has an environmental component

40
Q

2 important roles of B flow during exercise

A
  • deliver O2 and glucose to the working muscle during exercise
  • maintain elevations in core temperature to dissipate heat
41
Q

how soon into exercise do you see an effect of fluid intake on core temp

A

45 minutes

42
Q

evaporative cooling

A
  • heat transferred from the core to the skin
  • water is converted to gas and heat is dissipated
  • cools B
  • in humidity heat dissipation impaired
  • evaporation cools
43
Q

decreased PV ____ cooling capacity

A

decreased

44
Q

If lower PV

A
  • less sweat capacity
  • decreased ability to offload heat
  • increase CV stress by increases HR and decrease SV
45
Q

hypovolemia

A
  • reduced PV
  • plasma lost to sweat
  • increase HR
  • decreases cardiac output and VO2 max
46
Q

dehydration effects

A
  • perception of effort
  • GI distress
  • slowing of gastric emptying
47
Q

CV drift

A
  • 2-3% decrease in body weight
    -increase in body temp and HR even though exercise intensity does not change
  • lowing PV and SV
  • increasing HR to compensate for decreased PV
  • result of a loss of BV
  • heart pumps faster to maintain cardiac output
48
Q

lower PV at muscle level

A

lower O2 delivery and waste removal
- impacts performance negatively

49
Q

how to calculate sweat rate

A
  • individualized
  • weigh yourself before and after exercise
  • 2.2 lbs (1 kg) = 1 liter of body fluid
  • consume 1-1.5 L of fluid for every 2.2 lb lost during exercise
  • consume more because urine loss to protect sodium in B
50
Q

osmosis

A

salt follows water

51
Q

SGLT1

A
  • 2 Na bind
  • increase glucose affinity
  • lumen to enterocyte
  • water co-transported
  • move into B
52
Q

osmolality

A
  • solute-particle density
  • normal in SI = 270-290mosmol/kg
53
Q

hypertonic solution

A
  • > 290mOsmol/kg
  • water moves from B into SI
  • causes diarrhea
54
Q

hypotonic

A

< 270
- water moves from SI to B
- not less than 200
- when dehydrated
- wanted

55
Q

glucose and hydration

A
  • 6-8% promotes hydration
  • 2-4% easiest on gut

divide CHO g/fluid volume (mL) * 100

56
Q

sodium and hydration

A
  • primary thing to replenish
  • during exercise 150 mg/8 oz
  • minimum 300 mg/16 oz
  • multiply mmol by 23
57
Q

potassium in hydration

A
  • dilute in sweat
  • potatoes have the most out of every food\

60-75 mg/8 oz

58
Q

milk ___ hydration

A

increases
- holds on to fluid
- 250-350 mg sodium

59
Q

how early should you hydrate

A

24-48 hrs before

60
Q

T/F low test and est will affect bone health

A

t

61
Q

female athlete triad of disorders

A
  • disordered eating
  • amenorrhea
  • osteoporosis
62
Q

red-s

A
  • energy deficiency is underlying cause of triad
  • encompasses additional health concerns
63
Q

energy availability

A
  • athlete’s ability to consume an adequate amount of daily micro and macro
    -enough calories to cover
    a. physiological processes
    b. EEE
    c. micro and macro
64
Q

LEA

A

inability to consume enough calories to support health and EEE
- < 30 kcal/kg of FFM/day
- when see menstrual irregularities

65
Q

____ period of peak bone development

A

adelescence

66
Q

side affects of LEA

A
  • poor BMD
  • recurrent stress fractures
  • time away from sport
67
Q

what happens if no menstration

A

not enough estrogen in body > poor bone health > more bone breakdown than synthesis

68
Q

is there an association between greater body dissatisfaction and lea

A

yes

69
Q

confusion about best practice for sport

A
  • lack of sport nutrition knowledge
  • access to nutrition education resources
  • inconstant communication RE: sport nutrition
70
Q

carb intake

A
  • constantly low
  • more difficult to meet daily energy needs
  • choice of carb can affect energy density of diet
71
Q

lea and menstrual disturbance

A
  • if below 30 kcal/kg or FFM/d
  • causes the body to shunt energy away from processes not required for survival
  • mostly seen in luteal phase
72
Q

t/f irregularities can be asymptomatic and still effect bone health

A

t

73
Q

secondary amenorrhea

A
  • FHA
  • 2 months absence of menstruation in women who have started menstruating
  • est deficiency
  • most severe impact on skeletal health
74
Q

primary amenorrhea

A
  • delayed menarche
  • failure to achieve menses by age 15
75
Q

oligomenorrhea

A

constant irregularities of the menstrual cycle

76
Q

endocrine disruption and energy availability

A
  • lowers t3, leptin (full), IGF1 (bone building), and insulin (lowers B glucose storage) because low REE
  • increases GH (stim energy availability), ghrelin (hunger hormone), cortisol (energy available)
  • overall wants you to take in more calories
77
Q

how lea leads to lower estrogen and testosterone

A
  • HPO axis
  • GnRH stims pituitary to release FSH and LH (stim release of estrogen and testosterone)
  • in lea (hypo releases less GnRH > FSH and LH not released > not stim est and test)
78
Q

GH in lea

A

promotes mobilization of FA to provide energy source

79
Q

osteoclasts

A

breaks down old bone

80
Q

osteoblasts

A

bone builders

81
Q

_____ governs bone remodeling

A

estrogen

82
Q

creatine monohydrate

A
  • increase creatine in muscle cell > increase rate of ATP resynthesis > greater volume of work
83
Q

creatine in animal meat

A

16 oz = 1-2g
- use 1-2g/day
- have to supplement to increase

84
Q

ability of skeletal muscle to store creatine

A
  • finite
  • limit of 140-160mmol/kg
85
Q

baseline creatine of meat eaters

A

120 mmol/kg

86
Q

baseline of vegetarian creatine

A

90-110
- see larger effects if increase

87
Q

creatine supplement protocol

A
  • 20g/day (5g 4x a day) for 5 days to increase muscle creatine by 20%
  • 2g to sustain
88
Q

option 1 for creatine

A

0.3g/kg/day for 5-7 days in divided doses
3-5g/d maintenance

89
Q

option 2 creatine

A
  • slower
  • 3g/day
90
Q

carnosine

A
  • made up of l-histidine and b-alanine
  • muscle buffer, delays onset of fatigue because it buffers hydrogen ions
91
Q

rate-limited part of carnosine

A

b-alanineb

92
Q

b-alanine

A
  • from meat products
  • work harder for longer
93
Q

supplement protocol for b-alanine

A
  • 16oz turkey (still has to be broken down)
  • 4-6wks 3-8g/d > 60-80% increase carnosine
  • 4 wks of 4-6g/d > 40-60% increase carnosine
    a. 1.2 g/d maintenance
94
Q

caffeine

A
  • peak concentration in B between 45-60 minutes
  • chewing gum increase rate of absorption but peak same
  • genetic aspect (CYP1A2)
  • adenosine receptor antagonist
  • 2-4mg/kg body weight

sports nutrition (3 decks)

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