Mineral Fcns

Question 1

Cell Metabolism

Answer 1

1. Ca2+
2. Phosphorus
3. Mg2+

Question 2

Bone Health

Answer 2

1. Ca2+
2. Phosphorus
3. Fluoride
4. Manganese

Question 3

Growth/Dvlpmt

Answer 3

1. Ca2+
2. Phosphorus
3. Zn

Question 4

Blood formation/clotting

Answer 4

1. Fe
2. Cu
3. Ca2+

Question 5

Nerve Impulses

Answer 5

1. Na+
2. Potassium
3. Cl-
4. Ca2+

Question 6

Antioxidant defense

Answer 6

1. Selenium
2. Zn
3. Cu
4. Manganese

Question 7

Iron balance in cells

Answer 7

1. Na+
2. K+
3. Cl-

Question 8

Calcium basic

Answer 8

100 mg/day (only 1/3 absorbed)

75% of females do not meet AI, male athletes exceed AI

Question 9

Calcium Fcns

Answer 9

98% in skeleton
1% in teeth
1% in muscle contraction and nerve transmission

Question 10

Calcium and osteoporosis RF’s

Answer 10

(thinning/weakening of bones)

1. Low Ca intake (body will draw Ca from bones)
2. Family Hx
3. Low estrogen lvls
4. Physical inactivity

Question 11

Calcium Supp.

Answer 11

• Calcium citrate absorbs better that calcium carbonate
• 600 mg in supp.
• Supp for:
  1. Cancer (w/ vit D to dec. risk)
  2. HTN
  3. Bone health

No benefit for performance

Question 12

Phosphorus Basics

Answer 12

• most exceed RDA (700mg/day)
• common additive in soft drinks
• 2nd most abundant mineral

Question 13

Phosphorus Fcns

Answer 13

• 80-90% combines with Ca to be used for bone and teeth
• phospholipids help for cell membranes and DNA
• Imp in metabolism and phosphates needed for B vits to fcn

Question 14

Phosphorus Supp.

Answer 14

• deficiencies are rare
• may be beneficial to aerobic activities
• can cause GI distress
• supp generally NOT recommended

Question 15

Magnesium basics

Answer 15

• 3/4 of Americans do not consume RDA
• deficiency rare b.c Mg stores in bone and kidney
• closely related to Ca2+ and phosphorus

Question 16

Magnesium Fcns

Answer 16

• Helps prvnt bone fragility
• Promote muscle relaxation
• Component of 300 enzymes
• used in CHO & fat metabolism, PRO synthesis
• influences bone metabolism (works w/ Ca2+)

Question 17

Magnesium effects of ex

Answer 17

Plasma lvls can drop. Though that it enters the tissues. May incr. requirements by 10-20%

Question 18

Magnesium supp.

Answer 18

• Nothing to suggest Mg2+ will enhance performance

- Excess can lead to GI distress

Question 19

Iron Basics

Answer 19

2 Forms

1. Heme: found in animal foods (esp red meat), 10-35% absorption rate by SI
2. Non-Heme: Found in animal and plants, 2-10% absorption

10% taken in is actually absorbed, –> RDA is x10 what we need

Question 20

Iron fcns

Answer 20

• most is used to form Hb

- stored as ferritins (PRO compound in blood)

Question 21

Iron Deficiency

Answer 21

Causes:

• Low intake (dietary iron)
• Hematuria
• Incr. loss from sweat

Question 22

Heamturia

Answer 22

Hb or Mb in urine due to RBC rupture/muscle damage

seen mostly in interval running

Question 23

Sports Anemia

Answer 23

• Not true anemia
• Hb on lower end of normal, but ferritin lvls are normal
• occurs in early phase of aerobic training
• incr. in plasma volume dilutes the RBCs and decr. Hb per vol.
• generally alsts ~1month

Question 24

Copper basics

Answer 24

widely dist. in foods

Question 25

Copper Fcn

Answer 25

promote absorption of Fe from SI
component of antioxidant ezyme
(deficiency not known)

Question 26

Zinc fcns

Answer 26

needed for 300 enzymes

supp in excess would decr. performance (incr. LDL and decr. HDL)

Question 27

Chromium Fcns

Answer 27

potentiates insulin fcn

supp for type 2 diabetes

Question 28

Selenium fcns

Answer 28

need for fcn of antioxidant enzyme
may reduce LDL oxidation
may reduce cancer risk