Final Exam Review Flashcards
1
Q
Vitamins
A
Organic molecules
2
Q
Two types of vitamins
A
Water and fat soluble
3
Q
Water-soluble vitamins examples
A
C and D
4
Q
Fat soluble vitamin examples
A
ADEK
5
Q
Water-soluble vitamins characteristics
A
- absorbed best in the stomach
- transported to intestinal cells via facilitated diffusion or active transport
- transported to the body by binding to blood bound proteins
- too much of it gets excreted in pee
6
Q
Fat-soluble vitamins characteristics
A
- absorbed with the help of fat
- absorbed in intestinal cells with the help of chylomicrons w/ lipids
- transported around the body through lipoproteins/transport proteins
- too much of it gets stored in the body
7
Q
Vitamin Bs
A
- involved in enzyme activity (coenzymes)
- burns CHO, proteins and fat
8
Q
B1
A
thiamin
9
Q
B2
A
riboflavin
10
Q
B3
A
niacin
11
Q
B5
A
pantothenic acid
12
Q
B6
A
pyridoxine
13
Q
B7
A
biotin
14
Q
B9
A
folate/folic acid
15
Q
B12
A
cobalamin
16
Q
Grains
A
B1 B2 B3 B6
17
Q
Fruits and Veggies
A
B2 B6 Folate
18
Q
Milk
A
B2 B12
19
Q
Meats
A
B1 B2 B3 B12 folate
20
Q
Flour
A
Iron, folic acid, thiamin, riboflavin, niacin
21
Q
Fortification
A
adding nutrients to foods that generally don’t have that nutrient
22
Q
Enrichment
A
adding nutrients back to food in which they have lost from processing
23
Q
examples of fortified foods
A
iodine w/ salt
calcium in oj
milk w/ vitamin D
24
Q
Thiamin (B1)
A
- burns glucose for energy
- carbs metabolism
- enriches grains
25
Example of thiamin
pork
26
Not enough thiamin
beriberi - nerve damage, lethargy, depression, CVD, fatigue
27
Wernike-korsakoff syndrome
caused by a combo of absorption problems and poor quality diet
28
folic acid
synthetic form of folate used to fortify foods
29
Vitamin C
"ascorbic acid"
- water soluble and travels around freely in the blood
- coenzyme that makes collagen
- protects DNA and lipids
- an antioxidant
30
Collagen
- makes up connective tissue
31
Bile Acid
- neurotransmitters, hormones
32
Why can't humans make vitamin C?
we don't have the right enzymes to make it out of glucose
33
Oxidation
taking of electrons by free radicals
- product of metabolism
- oxygen burned turns free radicals during the process of energy metabolism
34
what can be oxidized?
cell membrane phospholipids, DNA, LDL, proteins
35
more oxidation increases the risk of
heart disease, cancer, diabetes, arthritis, cataracts, alzheimers, kidney disease
36
antioxidants
chemicals that decrease the adverse effects of free radicals by donating their electrons and neutralizing them into less harmful substances
37
What can destroy Vitamin C
Baking and oxygen, boiling water
38
What can retain VC?
steaming, roasting, stir-frying
39
Scurvy
Little or no VC
| - bleeding gums, lose teeth, hemorrhaging, impaired wound healing, swelling, bone pain
40
Where is Vitamin A absorbed?
small intestine with fat
41
Vitamin A roles
night vision, cell differentiation, growth regulation, maintenance of epithelial tissues, immune system, development of embryo
42
Where is Vitamin A found?
preformed from animal products/supplements
| precursor form from plant foods
43
Precursor to Vitamin A
cartenoid
44
Preformed Vitamin A compound
Retinoid
45
Beta-carotene
yellow, orange and red pigments
- a carotenoid
- precursor
- an antioxidant
- prevents cancer, heart disease, macular degeneration, cataracts
46
RDA Vitamin A
900 men, 700 women
47
Where does most of our Vitamin A come from?
PREFORMED!
| retanadfnkasnjk acids
48
Vitamin A deficiency
can cause night blindness, dry eyes, blindness, poor growth
49
Too much Vitamin A
loss of appetite, blurred vision, pain, nausea, liver/organ damage, birth defects
50
Vitamin E
- antioxidant
51
The more PUFA you eat...
the more antioxidants you will need to protect the fats from oxidation
52
What is Vitamin E destroyed by?
Oxygen, light, metals, heat
53
Why is Vitamin E deficiency rare?
Our body stores it
54
Vitamin E deficiency
- high risk of CVD
- nerve damage
- hemolytic anemia
55
Vitamin E and CVD
- reduced oxidation LDL
- reduced inflammation of the blood vessels which can lead to plaque flaking off
- reduces platelet stickiness
56
Fluid
molecules are far enough apart that they can slide past each other
57
What % fluid is our body
60
58
Where is fluid in our body?
blood, GI tract, lining organs, intracellular, extracellular
59
What are fluids made of
electrolytes
60
What are electrolytes
dissolved minerals (ions) +/- charge
61
Major electrolytes
magnesium, sodium, potassium, chloride, phosphorus, calcium
62
What do fluids do?
- Transports nutrients and waste
- dissolves substances like carbs, AA, water soluble vitamins, minerals, meds
- water insoluble substances are transported with the help of chylomicrons
- moistens us (saliva, tears, mucus)
- maintains body temperature
- chemical reaction
- protects
63
cerebrospinal fluid
cushions the brain
64
amnionic fluid
protects the fetus
65
hydrolysis
water needed to break 2 molecules
66
condensation
water released when 2 molecules join
67
where do we get our water?
75-80% comes from beverages
20-25% comes from foods
some comes from metabolism '
making triglycerides and peptide bonds
68
how do we lose water?
pee, poo, sweat, breath
69
Thirst
hypothalamus signals it
| stimulus of thirst - high concentrations of solute in blood, low blood volume/pressure, dryness in mouth
70
problem with thirst mechanisms
gets worse as we age
71
Regulation of water losses
- you don't pee
| - antidiuretic hormone gets released and tells kidneys to keep as much water as possible from being lost in the urine
72
How much fluid do we need
women 2.7 L
| men 3.7 L
73
Dehydration
excreting more water than you take in
74
how is dehydration measured?
change in body weight
75
when do symptoms of dehydration appear
1-2% decrease in body weight
| - loss of appetite, crankiness, headache, faintness, tiredness, dry eyes and mouth, dark urine
76
Moderate to severe dehydration % of water loss
3-5%
77
Moderate to severe dehydration results in
dizziness, sleepiness, nausea, headaches, decreased concentration
- greater than 7% can lead to delirium
10-20% can cause death
78
who's susceptible to dehydration
athletes, children, older athletes
79
overhydration also know as
water intoxication
80
what is overhydration caused by?
too much fluid without enough sodium
81
what can overhydration lead to?
seizures, coma and death
82
define electrolytes
helps regulate fluid balance through osmosis
83
what do electrolytes do in the body
allows nerves to work, muscle contraction
84
electrolyte deficiencies
poor appetite, muscle cramps, confusion, irregular heartbeats
85
what organ is the main electrolyte regulator?
kidneys
| - empties through pee if there's too much or keeps them from getting peed out
86
when can electrolyte imbalance can happen?
kidney disease, vomitting, diarrhea, sweating, IV fed patients
87
what is sodium required for
nerve signals, fluid balance, blood pressure, nutrient transport
88
where does sodium come from? %
77% processed foods
11% table salt added to cooked
12% naturally in foods
89
Sodium intakes above UL
increases risk of hypertension
90
optimal blood pressure
120/80
91
systolic
pressure when heart contracts
92
diastolic
pressure between beats
93
HBP
systolic >140
| diastolic > 90
94
who has a higher risk for heart attacks, stroke, kidney disease
ppl with hypertension
95
the DASH diet
diet recommended to treat hypertension
96
what does the DASH diet include/
```
30-60 minutes of physical acitvity
less total fats
more fruits and veggies
lots of whole grains, fat dairy, fat meats
low sodium foods
```
97
sodium reduction strategy
- reduce avg intakes 3400 mg/day to the UL of 2300 mg/day
- reduction in processed foods
- increased awareness, education and research
- reduce hypertension by 30% and CVD by 13%
98
what are minerals
inorganic elements
99
major minerals
need more than 100 mg/d
100
trace elements
less then 100 mg/d
101
examples of major minerals
calcium, phosphorus, magnesium
102
examples of trace elements
iron, zinc, copper, selenium, iodine
103
functions of minerals
structural roles
| regulatory roles
104
Iodine used for?
thyroid hormones
105
Iron
oxygen transpot
106
% of minerals in bone
65%
107
hydroxyapatite
calcium and phosphorus crystals
108
% organic substance in bone
35%
109
major nutrients involved in bone health
calcium, VD, phosphorus
110
Minor roles
magnesium, vitamin A K, protein, fluoride
111
calcium
major mineral in the body
1-2% of body weight
>1000mg per day
112
sources of calcium
```
milk and milk products
milk alternatives and fortified foods
fish eaten with bones
tofu
nuts and seeds
```
113
absorption of calcium
25%
| less with a low Vitamin D diet and more when you are pregnant
114
Getting the most of your calcium
spread your calcium throughout the day
115
what decreases absorption of calcium
oxylates (greens), phytates (whole grains), tannins (teas)
116
what supplements should you avoid when you're eating a source of calcium
zinc, iron, magnesium
117
best dairy-free sources
milk alternatives, high calcium grains (kale, bok choy), tofu, almonds and sesame seeds
118
strong bones
99% calcium stored in bones and teeth
| critical part of hydroxypatite crystals
119
calcium's role as an electrolyte
1% calcium is in the blood as an electrolyte
| - helps w/ blood clotting
120
not enough calcium
body will take what it needs from bones
| results in change in calcium levels and weakening of bones
121
calcium for 13-18
men 1300
| women 1300
122
calcium for 19-50
men 1000
| women 1000
123
calcium for 50-70
men 1000
| women 1200
124
calcium 70+
men 1200
| women 1200
125
things to consider in selecting a supplement
form of supplement
| ability to absorb
126
how much of the supplement gets absorbed
28%
127
maximizing supplement absorption
don't take it with a multivitamin
take calcium supplement with food at mealtime or right after eating
take smaller amounts throughout the day to maximize absorption
128
too much calcium
comes out in poo
| interferes with absorption of iron and zinc
129
Phosphorus
>700 mg/d
well absorbed in intestines
part of hydroxyapatite crystals
130
roles of phosphorus
15% in soft tissues and fluids in the body (cell membranes, energy metabolism), activates enzymes in metabolic reaction, relays signals, acid-base balance
131
Phosphorus deficiency
- low protein diets
132
too much phosphorus
over-consuming processed foods, carbonated beverages
| - can interfere with calcium absorption and excretion and bone mineralization
133
magnesium in the bone
50-60%
| affects hydroxyapatite formation
134
magnesium role
regulates the transport of calcium and potassium ions across the cell membrane
Cofactor of 300 enzymes
135
enzymes affected by magnesium control
energy production, building DNA and proteins, blood pressure regulation, muscle contractions
136
best sources of magnesium
whole grains, leafy green veggies, nuts, seeds, beans
137
too much magnesium
diarrhea and nausea
138
too little magnesium
increases risk of osteoporosis, type 2 diabetes, hbp, migraines
139
Vitamin D also called
cholecalciferol/calcitrol
140
vitamin d is also considered a
hormone
141
what does conditionally essential mean
we can make it ourselves if we're exposed to enough sun
142
vitamin D and bone health functions
calcium balance, absorption and retainment, regulate blood levels of calcium
143
vitamin D roles
preventing cell mutation, immune system
144
what does vitamin D synthesize itself from
cholesterol
145
characteristics of people who absorb less vitamin D
dark skins, living far from equator, elderly, winter/spring, sunscreen
146
foods that contain vitamin D naturally
fatty fish (wild salmon, herring, trout, mackerel), yogurt and cheese (fortified beverages)
147
rickets
wrickken
| - industrial revolution
148
osteomalacia
soft bones due to vitamin D
poor mineralization
bowed legs, bone pain
muscle aches and weakness
149
vitamin D toxicity
not possible from sun exposure
| possible from supplements but rare
150
what can vitamin D toxicity cause
hypercalcemia, calcium deposits in organs
151
vitamin D and cancer
60% lower risk of cancer if taking supplements
152
osteoporosis
older adults where bone is weakened
| increased bone fragility, increased mineral loss
153
functions of bones
structure and support
metabolic processes
- mineral storage, production of blood cells in bone marrow
154
peak bone mass age
20-30
155
bone remodelling
body constantly breaking down and building up bones to keep them strong
156
bone resorption
breakdown of bone by osteoclast
157
bone formation
formation of bone by osteoblasts
| works faster when u young
158
what protects u from osteoporosis
high peak bone mass
159
how do you know if your bones are healthy
dual energy x-ray absorptiometry
160
what does dual energy x-ray absorptiometry measure
bone mineral density, bone mineral content/bone area = BMD (g/cm2), monitor changes in BMD and used to diagnose osteoporosis
161
why do women have a higher risk of osteoporosis
longer life expectancy, post menopausal bone loss, lower peak bone mass
162
what does low estrogen levels do for bone
increases bone resorption due to low bone formation
163
iron
trace mineral
| important component of hemoglobin
164
iron diet
heme foods - meat, poultry, fish, seafood
| nonheme foods - beans, lentils, grains, and some veggies, iron added to flour or breakfast cereals
165
heme molecules
hemoglobin or myoglobin
166
things that help absorb non-heme
vitamin C, beef
167
things that inhibit absorption
calcium, phytates, tannins, fibre
168
how much iron do we absorb
mixed diet - 18%
| plant-based diet - 10%
169
iron and cytochromes
cyanide binds to cytochromes and stops using them
170
What is blood?
Consists of 55% plasma, which is a fluid (water with electrolytes)
- Also 45% red blood cells (aka erythrocytes)
- White blood cells (part of the immune system) and platelets (for clotting) are also present at less than 1%
171
What does blood do?
What does blood do? -Transports oxygen, nutrients
- Removes waste products
- Important in healing process and immune system
172
What is the difference between healthy and unhealthy blood?
- Healthy: transports everything efficiently
| - Unhealthy: doesn't transport oxygen and/or nutrients well. Usually problem with red blood cells
173
What are the characteristics of red blood cells?
- Contain hemoglobin which binds oxygen and delivers it to cells
- If there are too few red blood cells or if they are damaged, oxygen transport is impossible
- Too few red blood cells = anemia
174
What happens if you do not get enough iron?
- 3 stages of iron deficiency
- Stage 1: low iron stores
- Stage 2: low iron transport
- Stage 3: low hemoglobin levels (anemia with tired, pale skin, and low immune function)
175
What does physical activity lower the risk for and how?
- Obesity (lowers fat mass, maintains lean body mass, controls appetite)
- CVD (strengthens heart, improves blood lipids, maintains healthy blood pressure)
- Diabetes (enhances insulin sensitivity)
- Bone and joint health (strengthens bones, strengthens joints)
- Prevents cancers (breast, colon)
176
What other benefits does physical activity have?
- Improves sleep patterns
- Decreases stress, anxiety, and promotes better mental health
- During pregnancy it helps a mother maintain fitness, muscle tone, weight gain and lowers risk of C section (also may cause a shorter labour and better recovery)
177
How much physical activity do we need?
150 minutes per week
178
What are the characteristics of a good exercise regimen?
aerobic, strength training, balance and flexibility`
179
What is aerobic activity?
- cardio
- get your heart beating and blood pumping around the body
- Includes running, swimming, cycling
- Do 150 minutes per week, or 10 minutes per session
- Have greatest effect on cardiovascular health
180
What is strength training?
Exercises to improve strength, muscle and bone health
- Recommended to do 2 days of this per week
- Includes weight training, yoga, pilates, push ups
181
What are exercises for balance and flexibility?
3-4 times a week
| yoga, stretches
182
What does energy depend on?
- Duration, frequency and intensity of exercise (longer, harder need more energy)
- This is true for males and females (although males usually need more)
- Also depends on body size and lean mass (bigger body and more lean mass needs more energy)
183
What is the problem with a diet less than 1800 kcals per day?
- Will cause loss of muscle mass
- Risk of fatigue, injury and illness
- Will prolong a recovery
184
How do athletes know if they're getting enough energy?
If they are not getting enough they will lose weight and see a loss in performance
- If they are getting too much they will gain weight and see a loss in performance
- Gymnasts and sports with weight categories monitor weight more closely
185
Where do we see unhealthy weights in athletes?
- Sports with an emphasis on weight (wrestling, gymnastics, boxing, dance)
- Female athlete triad (eating disorder, amenorrhea, osteoporosis)
186
What are our carbohydrate needs?
- 45-65% of energy should come form carbs
- But endurance athletes need more than 60% from carbs
- Strength athletes need more than 55%
187
What kinds of carbohydrates do we need?
- Complex carbs such as starches and whole grains
| - Less sugars
188
why are carbohydrates so important?
increases glycogen stores
189
When should you be eating carbohydrates?
- Throughout the day
- Before activity improves performance
- After activity increases glycogen storage
- May be needed during activity if it lasts more than an hour
190
How does carb loading work?
- Few days before your event, you decrease training and increase carb intake
- Therefore you use less and store more
- Though it doesn't work for everyone and may cause diarrhea and bloating
191
How much fat do athletes need?
- 15-20% of kcal should come from fat
| - Fats should be low in saturated fats
192
What are some food sources of fat?
Should be healthy fats
- Canola and olive oils
- Nuts
- Avocados
- Margarine
193
Why do athletes need fat?
- It is needed for fatty acids, fat soluble vitamins and getting enough energy
- Needed for stored energy for activities
- Needed for hormone balance to avoid stunted growth, slow sexual maturation, amenorrhea and poor bone health
194
What are the protein needs of athletes?
- Need more to build and repair muscle, for enzymes, and to provide energy
- Most athletes consume enough with a normal die
195
How much protein do athletes need?
- General population needs 0.8k/kg of bod weight
- Strength athletes need 1.2-1.7g/kg of body weight
- Mostly found from foods
196
What are some kinds of athletes who may not get enough protein?
- Vegan athletes
- Young growing athletes
- People with low body weights aiming for a specific weight category
197
What is a cheap source of protein?
- Skim milk powder (has half the amount of protein than protein powder)
- But it is cheap, dissolves easily and tastes bett
198
Do athletes need vitamin and mineral supplements?
Not if they consume adequate energy from a variety of foods
| -May be needed if an athlete is dieting, eliminated foods/food groups, or has a micronutrient deficiency
199
How does iron relate to athletes?
- Athletes use more iron
| - Females have poorer iron status than males (iron deficiency anemia seen in 10% of female athletes)
200
What is sports anemia?
It is temporary
- Occurs early in training or when training intensity increases (plasma increased which dilutes red blood cells and hemoglobin appears to be low)
- It is not a true anemia
- It does not affect performance and does not require iron supplement
201
What are some supplement claims?
Caffeine enhances endurance
- Bicarbonate delays fatigue
- Ginseng enhances performance
202
What happens when athletes do not get enough fluid?
- Heat syncope (dizziness form standing in the heat)
- Heat cramps (cramps that happen several hours after intense heat workouts)
- Heat stroke (high body temperature due to working out in the heat)
203
How do athletes replace fluids?
- Drinking before exercise (500-750ml 2-3 hours before exercise or 250ml 10-20 minutes before exercise)
- Drinking during exercise (250ml every 10-20 minutes)
- Drink after exercise (500ml for every pound of fluid lost, electrolytes and water)
204
How can you prevent hyponatremia?
- Replace electrolytes and fluid
| - Drinking sports drinks, milk and diluted fruit juice
205
What are the four components of physical fitness?
- Cardiorespiratory
- Musculoskeletal
- Flexibility
- Body composition
