Nutrition Final Flashcards
true or false: in rest following physical activity rate of protein synthesis increases
true
as increased glucose post workout helps synthesize_______, increased protein post workout helps synthesize ______.
glycogen and protein
protein synthesis is driven by
physical activity
what can be changed alter protein synthesis in physical activity
repeated activity, signal genetics and expression of required protein
intensity and patterns of muscle contraction initiate signals that direct specific ______ _______
protein production
what protein for weight lifters would be?
more enzymes for glycogen
what protein for runners?
more protein for aerobic use.
how much in pounds and oz. does protein come from food
1/4 lbs. or 7-18oz.
what is the RDA for protein
0.8g/kg of body mass per day
why is 0.8 insufficient for athletes?
because it may be enough to prevent a deficiency however not enough to increase body mass
ACSM recommends what protein range for athletes
1.2-1.7
true or false: the more protein you consume the larger your muscles will become
false, it is not a linear relationship, and overconsumption will results in excess fat
during exercise is the best time to consume protein?
yes and after
true or false vitamins are essential
true
are vitamins caloric
no
does the body produce vitamins?
no, must come through diet
true or false: biomechanical processes and pathways use vitamins and minerals
true
what two forms do vitamins comes in
precursors and provitamins
what are the categories of vitamins
fat soluble and water soluble
what determines what category the vitamin is placed in?
absorption
transport
storage
what is a FSV absorbed?
lymph and require protein carriers
where is a FSC stored?
liver or fatty tissue
can FSV create a toxicity
yes
where are WSV absorbed
directly into the blood stream
where is the WSV stored?
little to n storage, excreted through the urine
what are the FSV
ADEK
how long can the body survive without FSV
weeks
what are the three active forms of VA
retinol
retinal
retinoic acid
where is retinol stored
liver
what is retinol converted to
retinal and retinoic acid
retinol is made from?
beta-carotene
what colour pigment is beta-carotene
orange with antioxidant activity
is VA a precursor or a provitamin
precursor
what are the functions of VA
gene expression, vision, skin maintenance, bone development reproduction
what are the two major roles in eyesight
light perception a the retina
cornea clarity
______- light sensitive pigment of the cells ( VA containing)
rhodopsin
what are the three stages in eye sight affected by VA
- light passes through clear cornea
- strikes the cells of the retina
- bleaching molecules of rhodopsin
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
night blindness is causes from what vitamin
a
what accumulates in the cornea if VA deficiency
keratin
what causes the cloudiness of the eyes
keratin
if keratinization is not corrected can lead to ____
xerosis (dying)
can lead to permanent thickening xerophalmia
how many children become blind each year due to VAD
.5 million
what vitamin is needed by all epithelial tissue
a
______ cells in the intestinal tract can be replaced by keratin secreting cells
goblet
immune system depends on what vitamin
a
VA- Growth in_______ ______ ______
long bone production
in what can VA supplementation improve [ in those that cannot get it out of diet ]
HIV
vision
growth
symptoms of VAT
hair loss, joint pain, abdominal pain, muscle soreness, amenorrhea, diarrhea, liver damage, rash etc,
VAT during pregnancy s a ______
teratogen
what can you die from eating
polar bear liver, high levels of VA
food sources for VA
meat sources
carrots 671mcg
spinach 472 mcg
apricots 100mcg
what is the most abundant carotenoid precursor
beta-carotene
beta carotene builds up in the fat just below___
skin
sunlight vit
D
VD is used by ____, _______&______
muscles nerves glands
VD ensure adequate amount of calcium in
blood
what does VDD cause
rickets
what is rickets
bowed legs
unable to synthesize new bone material
health Canada suggests breast fed babies to be supplemented with
VD
VDT damages
bones, nerves, kidney and brain
symptoms of VDT
appetite loss, nausea, vomiting and increased urination and thirst
a major problem with VDT
stimulates uptake/absorption of calcium and phosphorus
what population is most likely to have VDT
infants
VD synthesizes, UV light shines on __________in skin a VD________ is created and absorbed into the _________
cholesterol
precursor
blood
_____ & ______ concert VD to active form
liver and kidney
VDD most common in
northern cities and black people
true or false VE is an antioxidant
true - alpha tocopherol
what is the main defender againist oxidative damage
VE
is a VED common
no, it is very difficult to not obtain enough through diet
is VE recycled in the body
yes
true or false in the last weeks of pregnancy vitamins transfer to fetus
true
what is it called if the baby is born premature
erythrocyte hemolysis
VED is usual with
malabsorption
is VE lost with food is processed
yes
what is the DRI for VE
15mg/day 22IU/day
need increases for VE as people consume more ____
PUFA
but rich sources of PUFA tend to be high in VE
elevated intake from supplements up regulate _______ medication
anticoagulation (uncontrolled bleeding)
supplementation with>400 IU VE is associated with all cause
mortality
where is VE commonly found
vegetable oils, fruits, veg, fortified cereals, meat, eggs, milk, poultry, seeds, wheat germ
what vitamin synthesize protein for blood clotting and plays a role in bone formation
VK
what is a blood thinning medication
warfarin
people taking warfarin need to maintain a ________ intake of _______ to help ensure effective use
consistent
VK
______ can be given to those who suffer from bleeding while on _____
VK
warfarin
VK synthesized by
intestinal bacteria
newborns need to supplemented with VK due to lack of
intestinal bacteria
what are sources of VK
dark leafy veg
at risk of VKD with _____ use
antibiotic
main functions in the body for VE
antioxidant stabilization of cell membranes support immune function s protect PUFA normal nerve development
_______found in green leafy veg
phylloquinoes
_______ found in some dairy products
menaquinones
does VK play a role in bone formation
yes
what are the WSV
(Tender romance never fails with 6 or 12 beautify pearls) thiamin riboflavin niacin Folate B6 B12 biotin panthothenic acid
what letters are WSV
C B
true or false cooking in water WSV leak out of food
true
VC functions
maintains connective tissue, acts as an antioxidant
the _____ for formation and maintenance of collagen depends on _____
enzyme
VC
collagen forms basis for all connective tissue which includes
bones, teeth, skin and tendons
VC protects substance from being _____
oxidized
true or false cells of immune system maintain high levels of antioxidants to protect against damage from invaders- bacteria
true
in intestines VC protects___ from oxidations and promotes absorption
iron
true or false there is a correlation with VC supplementations and HD and cancer
false
large doses act as a ______ by activating oxidizing agents (iron and copper)
prooxidant
VDC can lead to
scurvy- attributed to the breakdown of collage in the absence of VC
symptoms of VCD
loss appetite growth cessation, tenderness to cough, weakness, bleeding gums, loose teeth, swollen ankles and wrists and red spots on skin
VCD can lead to ______ non heme iron is absorption is facilitated by _____
anemia
VC
low iron, low hemoglobin
VCT often consumed in ______ form due to association with cold.flu
supplement
with 2g VT alteration in _____ response to CHO, _____ upset
insulin
digestive
(nausea, cramps, excessive gas, diarrhea )
Mega dose of VC can interfere with
blood clotting
RDA for VC for Men and women
Men 90 mg/day
Women 70mg/day
true or false smoking reduces the VC requirements
false
sources of VC
orange juice
red peppers
broccoli
who researched common cold and VC
linus Pauling
association between blood histamine and 2 g vitamin c may be acting like a weak
antihistamine
