Nutrition Final Flashcards
1
Q
true or false: in rest following physical activity rate of protein synthesis increases
A
true
2
Q
as increased glucose post workout helps synthesize_______, increased protein post workout helps synthesize ______.
A
glycogen and protein
3
Q
protein synthesis is driven by
A
physical activity
4
Q
what can be changed alter protein synthesis in physical activity
A
repeated activity, signal genetics and expression of required protein
5
Q
intensity and patterns of muscle contraction initiate signals that direct specific ______ _______
A
protein production
6
Q
what protein for weight lifters would be?
A
more enzymes for glycogen
7
Q
what protein for runners?
A
more protein for aerobic use.
8
Q
how much in pounds and oz. does protein come from food
A
1/4 lbs. or 7-18oz.
9
Q
what is the RDA for protein
A
0.8g/kg of body mass per day
10
Q
why is 0.8 insufficient for athletes?
A
because it may be enough to prevent a deficiency however not enough to increase body mass
11
Q
ACSM recommends what protein range for athletes
A
1.2-1.7
12
Q
true or false: the more protein you consume the larger your muscles will become
A
false, it is not a linear relationship, and overconsumption will results in excess fat
13
Q
during exercise is the best time to consume protein?
A
yes and after
14
Q
true or false vitamins are essential
A
true
15
Q
are vitamins caloric
A
no
16
Q
does the body produce vitamins?
A
no, must come through diet
17
Q
true or false: biomechanical processes and pathways use vitamins and minerals
A
true
18
Q
what two forms do vitamins comes in
A
precursors and provitamins
19
Q
what are the categories of vitamins
A
fat soluble and water soluble
20
Q
what determines what category the vitamin is placed in?
A
absorption
transport
storage
21
Q
what is a FSV absorbed?
A
lymph and require protein carriers
22
Q
where is a FSC stored?
A
liver or fatty tissue
23
Q
can FSV create a toxicity
A
yes
24
Q
where are WSV absorbed
A
directly into the blood stream
25
where is the WSV stored?
little to n storage, excreted through the urine
26
what are the FSV
ADEK
27
how long can the body survive without FSV
weeks
28
what are the three active forms of VA
retinol
retinal
retinoic acid
29
where is retinol stored
liver
30
what is retinol converted to
retinal and retinoic acid
31
retinol is made from?
beta-carotene
32
what colour pigment is beta-carotene
orange with antioxidant activity
33
is VA a precursor or a provitamin
precursor
34
what are the functions of VA
gene expression, vision, skin maintenance, bone development reproduction
35
what are the two major roles in eyesight
light perception a the retina
| cornea clarity
36
______- light sensitive pigment of the cells ( VA containing)
rhodopsin
37
what are the three stages in eye sight affected by VA
1. light passes through clear cornea
2. strikes the cells of the retina
3. bleaching molecules of rhodopsin
38
what is involved with bleaching molecules of rhodopsin
bleaching causes the VA to split off and sen signal to the optic N.
VA reunites after the process but some is lost and must be replaced
if not replaced lag time
39
night blindness is causes from what vitamin
a
40
what accumulates in the cornea if VA deficiency
keratin
41
what causes the cloudiness of the eyes
keratin
42
if keratinization is not corrected can lead to ____
xerosis (dying)
| can lead to permanent thickening xerophalmia
43
how many children become blind each year due to VAD
.5 million
44
what vitamin is needed by all epithelial tissue
a
45
______ cells in the intestinal tract can be replaced by keratin secreting cells
goblet
46
immune system depends on what vitamin
a
47
VA- Growth in_______ ______ ______
long bone production
48
in what can VA supplementation improve [ in those that cannot get it out of diet ]
HIV
vision
growth
49
symptoms of VAT
hair loss, joint pain, abdominal pain, muscle soreness, amenorrhea, diarrhea, liver damage, rash etc,
50
VAT during pregnancy s a ______
teratogen
51
what can you die from eating
polar bear liver, high levels of VA
52
food sources for VA
meat sources
carrots 671mcg
spinach 472 mcg
apricots 100mcg
53
what is the most abundant carotenoid precursor
beta-carotene
54
beta carotene builds up in the fat just below___
skin
55
sunlight vit
D
56
VD is used by ____, _______&______
muscles nerves glands
57
VD ensure adequate amount of calcium in
blood
58
what does VDD cause
rickets
59
what is rickets
bowed legs
| unable to synthesize new bone material
60
health Canada suggests breast fed babies to be supplemented with
VD
61
VDT damages
bones, nerves, kidney and brain
62
symptoms of VDT
appetite loss, nausea, vomiting and increased urination and thirst
63
a major problem with VDT
stimulates uptake/absorption of calcium and phosphorus
64
what population is most likely to have VDT
infants
65
VD synthesizes, UV light shines on __________in skin a VD________ is created and absorbed into the _________
cholesterol
precursor
blood
66
_____ & ______ concert VD to active form
liver and kidney
67
VDD most common in
northern cities and black people
68
true or false VE is an antioxidant
true - alpha tocopherol
69
what is the main defender againist oxidative damage
VE
70
is a VED common
no, it is very difficult to not obtain enough through diet
71
is VE recycled in the body
yes
72
true or false in the last weeks of pregnancy vitamins transfer to fetus
true
73
what is it called if the baby is born premature
erythrocyte hemolysis
74
VED is usual with
malabsorption
75
is VE lost with food is processed
yes
76
what is the DRI for VE
15mg/day 22IU/day
77
need increases for VE as people consume more ____
PUFA
| but rich sources of PUFA tend to be high in VE
78
elevated intake from supplements up regulate _______ medication
anticoagulation (uncontrolled bleeding)
79
supplementation with>400 IU VE is associated with all cause
mortality
80
where is VE commonly found
vegetable oils, fruits, veg, fortified cereals, meat, eggs, milk, poultry, seeds, wheat germ
81
what vitamin synthesize protein for blood clotting and plays a role in bone formation
VK
82
what is a blood thinning medication
warfarin
83
people taking warfarin need to maintain a ________ intake of _______ to help ensure effective use
consistent
| VK
84
______ can be given to those who suffer from bleeding while on _____
VK
| warfarin
85
VK synthesized by
intestinal bacteria
86
newborns need to supplemented with VK due to lack of
intestinal bacteria
87
what are sources of VK
dark leafy veg
88
at risk of VKD with _____ use
antibiotic
89
main functions in the body for VE
```
antioxidant
stabilization of cell membranes
support immune function s
protect PUFA
normal nerve development
```
90
_______found in green leafy veg
phylloquinoes
91
_______ found in some dairy products
menaquinones
92
does VK play a role in bone formation
yes
93
what are the WSV
```
(Tender romance never fails with 6 or 12 beautify pearls)
thiamin
riboflavin
niacin
Folate
B6
B12
biotin
panthothenic acid
```
94
what letters are WSV
C B
95
true or false cooking in water WSV leak out of food
true
96
VC functions
maintains connective tissue, acts as an antioxidant
97
the _____ for formation and maintenance of collagen depends on _____
enzyme
| VC
98
collagen forms basis for all connective tissue which includes
bones, teeth, skin and tendons
99
VC protects substance from being _____
oxidized
100
true or false cells of immune system maintain high levels of antioxidants to protect against damage from invaders- bacteria
true
101
in intestines VC protects___ from oxidations and promotes absorption
iron
102
true or false there is a correlation with VC supplementations and HD and cancer
false
103
large doses act as a ______ by activating oxidizing agents (iron and copper)
prooxidant
104
VDC can lead to
scurvy- attributed to the breakdown of collage in the absence of VC
105
symptoms of VCD
loss appetite growth cessation, tenderness to cough, weakness, bleeding gums, loose teeth, swollen ankles and wrists and red spots on skin
106
VCD can lead to ______ non heme iron is absorption is facilitated by _____
anemia
VC
low iron, low hemoglobin
107
VCT often consumed in ______ form due to association with cold.flu
supplement
108
with 2g VT alteration in _____ response to CHO, _____ upset
insulin
digestive
(nausea, cramps, excessive gas, diarrhea )
109
Mega dose of VC can interfere with
blood clotting
110
RDA for VC for Men and women
Men 90 mg/day
| Women 70mg/day
111
true or false smoking reduces the VC requirements
false
112
sources of VC
orange juice
red peppers
broccoli
113
who researched common cold and VC
linus Pauling
114
association between blood histamine and 2 g vitamin c may be acting like a weak
antihistamine
115
three main roles of BV
coenzymes
role on metabolism
role in cell division
116
what is BV's role in coenzyme
small molecule that works with an enzyme to promote the enzymes activity
117
what is BV's role in metabolism
do not supply energy but enable body to use fat, CHO and AA as substrate
118
what is BV's role in cell division
essential to cells with rapid turnover
| example red blood cells
119
thiamin critical role in _____ ______ in cells
energy metabolism
120
thiamin occupies site on ___ _______, never processes and their responding tissue depends on ______
nerve membrane
| thiamin
121
thiamin D is called
beriberi
122
what is beriberi
loss of sensation of hands and feet, muscular weakness, paralysis and abnormal heart function
123
what are the two forms of beriberi
wet and dry
124
what is wet beriberi
foot or hand filled with fluid
125
what is dry beriberi
without edema
126
what is wericke- korsakoff syndrome
cluster of thiamin deficiency symptoms in chronic alcoholism
paralysis of eye muscles, poor coordination, impaired memory, nerve damage
may respond to supplementation with thiamine
in the presents of ETOH intestinal cells fail to absorb thiamine and increase in renal excretion
127
RDA for thiamin for men and women
men 1.2mg/day
| women 1.1 mg/day
128
true or false pregnant women require more thiamin
true
129
what are sources of thiamin
whole wheat products
pork chops
black beans
sun flour seeds
130
riboflavin is energy _________ of all cells
metabolism
131
true or false symptoms of riboflavin often go undetected
true
132
true or false a diet that remedies thiamin deficiency also corrects riboflavin deficiency
true
133
what are sources of riboflavin
enriched bread, cereal, pasta, other grain products, milk and milk products
134
children that do not eat animal products have a good chance of having a _____ deficiency
riboflavin
135
Niacin deficiency disease called
pallegra
136
what is pallegra
began to occur with the increase in corn availability, diarrhea, dermatitis, dementia and death
137
true or false protein intake increases niacin deficiency
false, tryptophan can be converted to niacin
138
niacin requirements is measure in niacin equivalents
true, account for tryptophan
139
niacin can be used as a treatment for ____
dyslipidemia
140
folate is a __ Vitamin that acts as part of the coenzyme important In the manufacture of new cells
b
141
deficiency of folate causes
anemia, diminisged immunity and abnormal digestive function
| may also be related to CVD CA and Cervical CA
142
folate deficiency amemia is a combine
folate and B12 deficiency
143
neural tube defects associated with
folate deficiency
144
what is DRA for folate
400mcg/day for both men and women
145
B12 depends on ____ for activation
folate
146
without adequate ____ folate cannot build blood and folate - deficiency anemia results
B12
| presents of latge immature blood cells
147
administration of folate but ____ deficiency goes undetected
B12
148
B12 maintain ___ around nerve fiver
sheath
149
when folate is supplemented without B12 in deficiency ___ _____ with symptoms can occure
nerve damage
| paralysis
150
absorption of B12 require intrinsic factors such as
stomach acid in small intestines
151
lack of intrinsic factor can be an inherited defect and ____ must be supplied by injection
B12
152
anemia due lack of intrinsic factor is pernicious ____
anemia
153
VB ...inherent disorder with rise in AA ______ suffer from early CVD
homocystine
154
CVD often accumulate _____ in the blood
homocystine
155
deficiency of ____,____ &______ causes excess homocystine to build up in the blood
folate
B12
B6
156
when healthy men are supplemented with BV's
drop in homocystine
| but correlation between low homocytsine and low CVD risk in unknown
157
what ___% adult persons weight is water
60
158
water is a universal solvent for
amino acids, glucose, minerals
159
waters role in cleansing body dissolves waste for excreted by the
kidneys
160
____ acts as a lubricant to cushion joints
water
161
water maintains specific ____ of different parts of the body such as eyes and spinal cord
pressure
162
water helps maintain
thermal temperature, sweating
163
true or false water does not participate in chemical reactions
false
164
imbalances of water are called
dehydration
| water intoxication, over hydration
165
minor fluctuations of water occur when
menstruation
salt intake
sweat
166
when blood is too concentrated _____ shifts from ____ glands to blood
water
| salivary
167
water concentration is monitored by
hypothalamus
168
thirst does occur until____ cups of water is lost
2
169
when __% body water is lost sweating stops
5
170
when sweating stops diverts water to _____ _____ to maintain ____ ______. body heat can build up
blood vessels
| blood pressure
171
DRI for water for men and women
men 3.7l
| women 2.7
172
what is a diuretics
a compound or medication causing increased water excretion
173
how many cups of tea or coffee can you drink in a day
3 coffee
| 4 tea
174
what is hard water
calcium, magnesium
leave ring around the tub, film in the kettle
may improve HTN
175
what is soft water
sodium
many bubbles
some evidence that sift water can aggravate heart disease and HTN
176
common signs of dehydration are:
```
thirst
dizziness
tiredness
nausea
chills
headache
muscle cramps
```
177
plenty of pale yellow urine is a sign you are
hydrated
178
sports drinks are better than water when
```
exercise is intense
lasts long than an hour
sweat a lot and notice a white salt on clothes
wearing a lot of protective equipment
weather is hot and humid
your fluid needs to be quickly replaced
```
179
sport drinks provide:
fluids to cool down the body and replace what you lost
carbohydrates for quick energy
sodium and potassium which are minerals lost in sweat
180
what to look for in a sports drinks
no carbonation
carbohydrates 40-80g/liter from different sources as glucose, sucrose, fructose and or maltodextrin
sodium: 300-700 mg/liter (or at least 70g/250ml )
181
true or false: a good sports drink includes amino acids, oxygen or herbal ingredients
false
182
what is hyponatremia
is a dangerous condition where the sodium in the blood falls too low. it may be caused by over drinking [ hyper-hydration] during sports events such as marathon or triathlon
183
signs of hyponatremia
```
weight gain
mental confusion
general weakness
seizure
coma
death
```
184
____ can dissolve in out of cells freely and _____ requires pumps
water
| salt
185
salts dissolve in water contain an electrical charge____
electrolytes
186
_____ help manage acid-base balance or pH
mineral
187
slight changes in pH cause ____ to denature
proteins
188
what are the two minerals that are mandatory to put on the nutrition label
sodium and potassium
189
what is the most abundant mineral in the body
calcium
190
where is 99% of calcium stored
bones and teeth
191
true or false: bone calcium is in constant turnover
true
192
______ is also essential for bone mineralization
phosphorus
193
______ _______ crystallizes on the protein collagen
calcium phosphate
194
hydroxyapatite crystals -> hydroxyl is eventually replaced by ____ and ______ is created
fluoride
| fluoapatite
195
how are teeth formed
hydroxyapatite crystals form on collagen matric creating dentin
turning over or minerals in teeth is less rapid in bone
fluoride is also used to stabilize and harden teeth (resists decay)
196
people with low intake of calcium are thought to be at higher risk of ____ &_____ cancer
colon and rectum
197
only __% of the body's calcium, is in the fluids that bathe and fill the cells
1
198
calcium is important for the regulation of
- transport of ions across cell membrane - nerve transmission
- normal blood pressure
- blood clotting
- muscle contraction and heartbeat
- secretion of hormones, digestive enzymes and neurotransmitters
199
____ calcium levels must be tightly controlled
serum
200
true or false there are minor fluctuations in blood calcium
true cells need continuous access to calcium
201
_____ is made in the thyroid, secreted whenever calcium concentration is too high- stops demineralization from bone and slows gut absorption of calcium
calcitonin
202
parathyroid hormone in regards to calcium
stimulates calcium uptake and bone demineralization
203
at what age do bones loss density
40
204
what is the second most abundant mineral in the body
phosphorus
205
where is 85% is found crystallized in ____ & ___
bones and teeth
206
what are four main functions for phosphorus
phosphorus salts used a buffer
phosphorus is part of DNA and RNA (growth & renewal )
phosphorus compounds store, release energy in the metabolism of nutrients
phosphorus is part of phospholipids
207
where is magnesium stored
bones, heart, liver and other soft tissue
208
what are the functions of magnesium
critical for cell functions
enzyme function
muscle relaxation
209
what deficiency can occur as a results of inadequate intake, vomiting, diarrhea alcoholism
magnesium
210
what is the main ion used to maintain the volume outside the cells
sodium
211
what filters excess sodium
kidney
212
when the blood sodium is high ____ gland releases _______ hormone and the kidney absorbs more___ and excrete a small amount of sodium
pituitary
antidiuretic
water
213
when blood sodium increase, water is retained to ____ concentration
dilute
214
when blood sodium drops, ____ is excreted
water
215
what is the major role of potassium
maintaining fluid and electrolyte status, cell integrity and heart beat
216
sudden death with eating disorders is thought to be secondary to _____ losses and heart failure
potassium
217
dehydration causes loss of __ within the cells
k, people isn't able to register dehydration
218
is iodine considered a trace mineral
yes
219
iodine - part of thryoxine a hormone made by the _____ gland and controls basal metabolic rate
thyroid
220
without___ thryoxine cannot be synthesized
iodine
221
in iodine deficiency cells of thyroid enlarge to trap as much ____ as possible
iodine
222
thyroxine deficiency
sluggish and gain weight
223
cretinism occur in utero when low iodine for infant development - ___ _____
mental retardation
224
where is most of the iron found in the body
as part of hemoglobin or myoglobin
225
hemoglobin
used for oxygen transport
226
RBC live for how many day
120
227
once RBC die what breaks them down and recycled where
liver and spleen and back to bone marrow
228
iron is a powerdul
oxidant
229
iron is a protein carriers are used to prevent _____ of iron with vulnerable compounds
interaction
230
iron deficiency anemia
RBC shrinkage secondary to lack of iron intake
| weakness, apathy, headaches, pallor, intolerance to cold, inability to pay attention --> low )2 delivery
231
what is a typical blood test looking for
iron deficiency anemia
232
iron deficiency pica
a craving for non-food substances
233
what is clay eating called
geophagia
234
what is ice craving
pagophagia
235
iron deficiency blood loss
menstruation
236
world wide iron deficiency effects
1.2billion
237
iron overload occurs when _____ stores continue to absorb at high rates despite ____ __
intestinal
| build up
238
iron overload symptoms
fatigue, depression, abdominal pain, liver failure, diabetes, abnormal heart beats,
must avoid VC supplements
239
iron in meat is bound to ____
heme
240
non heme iron found in ____
plants
241
factors that increase non heme absorption
VC
242
what impairs non heme iron absorption
phytates and tannins
243
what is body composition
proportions of the muscle bone fat and other tissues that up make up a persons weights
244
what is an overweight BMI
25-29
245
what is an underweight BMI
less than 18.5
246
what is an obese BMI
>20mg/m2
247
in what three populations should BMI not be used
athletes
pregnant/lactating
adults over 65
248
can you be healthy and obese
yes, genetic inheritance, abstinence from smoking and cardiovascular disease
249
over weight people can offer from
HTN, T2DM, heart disease
250
large waist circumference can be a risk of
T2DM, CAD, HTN
251
what is a obese women and men waist circumference
men >102cm or 40 inches
| women >88cm or 35 inches
252
_____ fat increases risk of diabetes, HTN, stroke, CAD
visceral
253
____ fat is readily released into the blood stream contributes to cholesterol carrying lipoproteins -____
visceral
| LDL
254
is pear or apple associated with better health
pear
255
smokers- ____ overall body weight but higher central ___
less
| adiposity
256
moderate to high intakes of ETOH assoicted with ____ _____ ____
higher central adiposity
257
____, ____ &_____ all need to be considered together
BMI
central adiposity
disease risk factors
258
what is wasting disease
progressive relentless loss of body tissue that accompanies disease and shortens survival time
259
what is wasting disease associated with
being under weight
260
during a famine what are people at risk of
wasting disease
261
what is: strong unpleasant sensation that signals need for food, physiological need to eat
hunger
262
hunger is triggered by the _____ of an empty ___ &_____ _____ and the hormone ____ released between meals
contraction
stomach and small intestine
ghrelin
263
what is: desire to eat, a learned motivation and sensation that accompanies the sight, smell or thought of food
appetite
264
______ endogenous opiates, reduce pain and induce pleasure
endorphins
265
what is: perception of fullness that builds throughout the meal
satiation
266
what is satiation
perception o fullness that build throughout the meal
267
as food enters the stomach ___ ___ are triggered
stretch receptors
268
nutrients in the small intestine elicit ____ & _____ signals to brain 'fed'
nervous
| hormonal
269
______ is a peptide hormone produced by adipose tissue- linked with appetite control and body fatness
leptin
270
leptin operates on _______ mechanism - body fatness stimulates leptin reducing food _____
feedback
| consumption
271
appetite regulations include
```
hormones
inborn appetites
learned preference
customary eating habits
social interactions
some disease states
```
272
```
hormones
inborn appetites
learned preference
customary eating habits
social interactions
some disease states
```
appetite regulations
273
what is anthropometry
direct body measures
274
what is included in anthropometry
skin fold test
| waist circumference
275
waist circumference measures ______ fatness
visceral
276
_____ _______ _____ provide accurate measures when taken by trained tech
skin fold test
277
bodpod measures what
air displacement, pletheysmography
278
what is considered the gold standard
bodpod
279
bodpod the measurement of body weight compared with ______
volume
280
lean tissue is _____ dense than fat tissue
more
281
only ____ tissue and water conduct electrical current
lean
282
____- bioelectrical impedance analysis measure how easily electrical charge transmits throughout the body
BIA
283
what id conductivity
a body composition measurement using electrical current
284
radiographic techniques - new technology yields images of ____ ____ & _____ _____
body tissue and body composition
285
what does DEXA stand for
dual x-ray absorptiometry
286
2 xrays pass through the body provide _____ of body composition including bone mineral _____
breakdown
| density
