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NASM CN > Minerals > Flashcards

Minerals Flashcards

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1
Q

Calcium

A

an essential nutrient and must be consumed in sufficient quantities to prevent degradation of bone tissue
the critical mineral in the crystalline structure that makes up bone tissue

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2
Q

The levels of calcium in the blood are very tightly controlled, with levels of calcium ranging between ____ to _____ mg/dL.

A

8.4 to 9.5 mg/dL

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3
Q

function of calcium

A

structural integrity of the skeleton, skeletal muscle contraction along with other electrical signaling functions.

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4
Q

_________ is involved in the active absorption of calcium from the digestive tract and absorption of calcium varies with the amount of calcium consumed.

A

vitamin D

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5
Q

what is the most abundant mineral in the body?

A

Calcium, which makes up 1-2% of the body

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6
Q

Chromium

A

An essential trace mineral that can improve insulin sensitivity and enhance macronutrient metabolism.

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7
Q

Trace Element

A

An element that is only required in minute amounts in the human body.

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8
Q

the two major forms of chromium are

A

chromium 3+ (trivalent) and chromium 6+ (hexavalent)

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9
Q

Chromium 3+

A

the biologically active form of chromium found in food

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10
Q

chromium 6+

A

toxic form of chromium that results from industrial pollution

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11
Q

function of chromium

A

works to improve insulin signaling by modulating chromodulin, a protein that augments the signaling of insulin receptors.

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12
Q

food sources of chromium

A

oats, broccoli, eggs, pepper, meats

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13
Q

Redox System

A

The process and reaction between two substances in which one substance is oxidized and the other reduced.

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14
Q

Copper

A

an essential mineral and helps balance the redox system in the human body

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15
Q

_________ disease results in seizures, brain atrophy, and hypotonia and is corrected by early _______ supplementation.

A

Menkes, copper

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16
Q

copper needed daily

A

600 to 700 micrograms (0.6 to 0.7 milligrams) per day.

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17
Q

fluoride

A

a nonessential mineral that, when consumed in low quantities, can be considered a beneficial ingredient for preventing cavities in teeth.

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18
Q

iodine

A

trace mineral that is a precursor to thyroid hormones: both T3 and T4

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19
Q

iodine deficiency can lead to

A

goiter and hypothyroidism

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20
Q

Goiter

A

The swelling of the neck resulting from enlargement of the thyroid gland.

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21
Q

function of iron

A

central in hundreds of metabolic processes, with the storing, transporting, and delivery of oxygen via hemoglobin and myoglobin
involved in the electron transport chain and neurotransmitter production

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22
Q

Heme

A

A form of dietary iron found only in animal meat.

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23
Q

nonheme

A

A form of dietary iron found in plant-based foods.

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24
Q

While heme iron contributes roughly ____% of the total dietary iron intake, it contributes to more than ___% of all absorbed iron

A

15%, 40%

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25
Q

Magnesium

A

A mineral that is required for energy production, oxidative phosphorylation, and glycolysis.

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26
Q

function of magnesium

A

involved in over 300 biochemical reactions that span the full spectrum of human metabolism: from digestion to nervous system activity to glucose regulation and protein synthesis
- involved in the metabolism of carbohydrates, fats, and proteins and in the ion channels that regulate calcium flux and potassium flux across membranes

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27
Q

how much magnesium is found in the average adult body?

A

20-30 grams

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28
Q

60% of MAGNESIUM is found in _______, 20% in ____________, 19% in ________, and less than 1% is found in _______________

A

bone tissue, skeletal muscle, soft tissues, extracellular fluid

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29
Q

____________ is conjugated to ATP; most ATP in the human body is found as ___________

A

magnesium, MgATP

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30
Q

_________________ supplementation lowered fasting glucose, LDL-c, and triglycerides and raised HDL-c in people with Type 2 diabetes

A

magnesium

31
Q

food sources of magnesium

A

whole grains, cocoa, spinach, and nuts

32
Q

Mercury

A

A trace element that finds its way into the human diet, has no necessary function, and is highly toxic, especially during development in utero and early childhood.

33
Q

The maximal daily intake of mercury recommended by the WHO is __ µg/kg per day.

A

2 µg/kg per day

34
Q

Phosphorus

A

the central molecule in phosphate, which is part of adenosine triphosphate (ATP), the energy molecule that facilitates virtually every biochemical reaction

35
Q

function of phosphorus

A

required for energy production and maintaining cellular viability

36
Q

Potassium

A

A mineral that is present in all tissues in the body and is required for maintaining concentration gradients, fluid volume, and cardiac rhythm.

37
Q

Hypokalemia

A

A condition where the concentration of potassium in the blood drops below normal levels.

38
Q

Selenium

A

The key component of several selenoproteins that serve as antioxidants or in the regeneration of antioxidants.

39
Q

how many grams of potassium is in a grown person?

A

~140 grams

40
Q

Most potassium is present inside of cells with small amounts in circulation, with the ratio of intracellular to extracellular potassium being ________

A

30:1

41
Q

Sodium

A

A mineral that is present in virtually every tissue of the body and is essential for maintaining gradient balance, fluid status, and cardiac rhythm.

42
Q

Sodium is primarily an _____________ fluid compared to potassium which is primarily an _______________ fluid

A

extracellular, intracellular

43
Q

Hyponatremia

A

A condition where the concentration of sodium in the blood drops below normal levels – this often happens when people sweat a lot or consume too much water and not enough electrolytes.

44
Q

Zinc

A

A mineral that provides structure to cells and helps reactions occur – it is the most abundant intracellular of the trace elements and plays regulatory roles in transcription via transcription factors, stabilizes nucleic acids, and is neccesary for the creation of tubulin, giving cells their internal rigid structure and allowing them to properly maintain their shape and function.

45
Q

______ is also neccesary for the creation of __________, giving cells their internal rigid structure and allowing them to properly maintain their shape and function

A

zinc, tubulin

46
Q

zinc deficiency causes

A

alopecia, immune deficiencies, night blindness, delayed wound healing, and growth retardation.

47
Q

Regulates fluid volume as well as maintains cardiac rhythm

A

potassium

48
Q

Serves as antioxidants or in the regeneration of antioxidants

A

Selenium

49
Q

Carries oxygen and plays a central role in the electron transport chain

A

iron

50
Q

Involved in over 300 biochemical reactions including metabolism, digestion, nervous system activity

A

magnesium

51
Q

Involved in insulin signaling

A

chromium

52
Q

Required for energy production and maintaining cellular viability

A

phosphorus

53
Q

Regulates fluid volume and the electrochemical gradient in the body

A

sodium

54
Q

Regulates fluid volume and the electrochemical gradient in the body

A

calcium

55
Q

Provides structure to cells and is involved with catalytic reactions

A

zinc

56
Q

Bioavailability

A

the fraction of the ingested nutrient that is absorbed and subsequently utilized for normal physiological functions

57
Q

heme iron absorption rate

A

10 to 35% absorption

58
Q

nonheme iron absorption rate

A

2 to 20% absorption

59
Q

Absorption of iron can be enhanced by co-ingestion of ______________, especially non-heme iron.

A

vitamin C

60
Q

absorption of iron is substantially reduced when co-ingested with __________, which are often found in whole-grain foods such as bran

A

phytates

61
Q

Estimated Average Requirement (EAR)

A

A nutrient intake value that is estimated to meet the requirement of half the healthy individuals in a group.

62
Q

What is the normal range for the extracellular concentration of sodium?

A

136 to 151 millimolar

63
Q

What is the maximal recommended daily intake of mercury?

A

2 µg/kg

64
Q

What is the Recommended Dietary Allowance (RDA) of vitamin A for adult males ( > 18 years of age)?

A

900 μg/day

65
Q

What percent of children under the age of 5 have vitamin A deficiency worldwide?

A

33%

66
Q

What percent of athletes have been found to have inadequate levels of vitamin D?

A

54%

67
Q

What important molecule is magnesium conjugated to in the body?

A

ATP

68
Q

What family of compounds are the vitamin K1 compounds called?

A

Phylloquinones

69
Q

What medical therapy is used to remove metals from the body, specifically things like iron, mercury, arsenic, and/or lead?

A

Chelation

70
Q

What is the normal range of calcium in the blood?

A

8.4-9.5 mg/dL

71
Q

Hyponatremia (low-sodium concentration in the blood) sets in when sodium falls below what concentration?

A

135 millimolar

72
Q

What is the result of extended periods of high doses of fluoride?

A

Damage to bones

73
Q

What percent of magnesium in the human body is found in bone tissue?

A

60%

74
Q

What percent of the body is made of calcium?

A

1-2%

NASM CN (14 decks)

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