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Nutrition > Quiz 8 (10-11 + 13) > Flashcards

Quiz 8 (10-11 + 13) Flashcards

1
Q

minerals

A

micronutr

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2
Q

mineral absorption

A

10% total intake
varies w/ body needs
location- sm int + lrg in

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3
Q

mineral fun

A

bone health
energy metab
nerve / musc fun
fluids

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4
Q

miner toxicity

A

rare

or medically induced

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5
Q

ca

A

most abundant
1% in blood
sources- dairy products/ greens

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6
Q

ca sources

A 
fortified breakfast cereal
tofu
baked beans
green veggies
   broccoli/ kale/ spinach
dairy
*not have equal absorp
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7
Q

ca bioavaliabilitiy hindering foods

A

spinach, cocoa, tea
have oxcelates
whole grains and nuts
phytates

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8
Q

ca absorp

A

dec w/ age >50

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9
Q

Ca suppl

A

best absorp w/ meal

not more 500 mg

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10
Q

regulatory fun of ca

A 
stimulation blood clotting
musc. and nerve transmi
   muscl contraction
regul. blood gluc.
cofactor for energy metab
bone health
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11
Q

high blood ca

A

calcitonin secreted from thyroid gland

inhibits ca release from bones

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12
Q

low blood ca

A

parathyroid releases PTH
ca reabsorp by kidneys
vitamin D secreted inc ca absop in intes

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13
Q

osteopenia

A

modera. loss of bone mass
demineralization
ex. stress fracture

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14
Q

osteoporosis

A

loss >1/3 bone mass
severe bone loss
disruption of microarchit of bone

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15
Q

bone mass thru life

A

children- high
20’s- highest, levels off
40’s- decreases

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16
Q

men bone mass

A

naturally higher

women more at risk for osteoporosis

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17
Q

ca toxicity

A

affects kidneys

dec iron and zinc absorp

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18
Q

ca intake suggestions

A

adults- 1000
over 50- 1200

UL 2,500 mg/day

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19
Q

ca w/ vitamin D

A

helps inc ca absorp in intestines

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20
Q

high impact activities

A

put stress on bones and cause become more dense

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21
Q

vitamin k

A

fun-
ca regul
bone formation

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22
Q

us diet

A

high sodium and cl, processed foods, table salt
LOW in K+
(rich in unprocessed foods)

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23
Q

Na, Cl, K fun

A

formation mem pot.
nerve transm
muscle contraction

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24
Q

electro and fluid home

A

reg. by kidneys

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25
Q

dec in blood v or p

A 
stim renin (forms angiotensin II)
 constricts blood vessels
 aldosterone relased
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26
Q

aldosterone fun

A

kidney reabsorb Na / H2O

27
Q

Low mineral level causes

A

excess. sweating, chronic diarr, vomiting, kidney disorders

28
Q

high blood Na

A

dehydration

29
Q

hypertension

A

high blood p
140/90 consistently
affects 1/3 popul

30
Q

risk dev. high blood p

A 
inc by fam history
aging
obesity
diabetes
lack physical act
heavy alcoh consuption
smoking
stress
poor diet
31
Q

DASH diet

A

moder in Na
high K, Magnes, Ca, + fiber
low- fat, sat. fat, cholest

32
Q

high Na

low K, mag and Ca

A

inc risk for hypertension

33
Q

suggestion for intake

A

in K

dec Na 3.8g/day

34
Q

diet suggestions

A

high fruits, veg, whole g, legumes, nuts, seeds, lowfat, dairy, lean meat, fish, poultry

35
Q

forms water consumpt

A

liquid and solid

36
Q

water output organ

A

kidney

37
Q

low water intake

A

antidiuretic horm cause kidn. conserve water

38
Q

high water intake

A

kidney excrete more

39
Q

dehydration

A

water intake too low or excessively high

water loss makes blood v dec
reduces avaliab O2 and nutrients to muscles

40
Q

dehyrat symptoms

A

headache, fatigue, loss of appetite, dry mouth/eyes, dark colored urine

41
Q

hyponatremia

A

water intoxication

abnormal fluid accumulation in body tissues

42
Q

recc water intake

A
  1. 7 L /day women

3. 7 L/day men

43
Q

water fun

A 
transpor nut
helps excrete waste
reg. body temp
lubrication
protection
44
Q

water % in body

A

60

in intracellular and extracell

45
Q

osmosis

A

mvmnt frm lower conc. solutes to higher concen
(trys to dilute)
changes conce. electroy + nutrients

46
Q

overall health affected by

A

nutrition and physical act

47
Q

overload principle

A

assumes body adapt to stress

48
Q

aerobic exercise

A

inc heart rate
requires oxygen in metab
macronutr broken down form CO2, H2O and ATP

49
Q

hypertrophy

A

break muscle fibers during exercise

bigger

50
Q

atrophy

A

muscles shrink

51
Q

suggestions for active lifestyle

A

find enjoyable act
keep excercise safe
figure out intensity, duration and frequency

52
Q

2day 3 day program

A

2 days muscle strengthening

3 days aerobic act

53
Q

anaerobic

A

metabolism w/out oxygen
limited avaliab to produce ATP
“anaero glycolysis”

54
Q

instant energy

A

10-30 seconds

creatine phosph brkndwn form more ATP

55
Q

short term energy

A

anaerobic metab of glucose

peak at 2 min

56
Q

long term energy

A

fatty acids and glucose for ATP
aerobic metabolism
peak around 10 min

57
Q

exercise intensity

A

high inten- primary glucose
low inten- glucose + fats
rest- fats 1 cal/ min

58
Q

female athlete triad

A

starts with restrictive dieting
excessive exercise + weight loss

causes- irreg. menstration
low bone density
eating disorder

59
Q

macronutr need for athletes

A

carbs 60%
fat 20-25%
protein 15-20%

60
Q

micronutr need

A 
special attention
b vitm
 energy production
antioxidants C and E
  dec inflammation
iron
    oxygen
calcium
    bone health
vit. D
     bone health
61
Q

hyponatremia

A

dec in Na
fluid not distributed in body
accumulates in lungs

62
Q

post exercise recovery

A

refuel on protein and glucose

*look at ratio of carbs to protein (4 to 1) ideal

63
Q

3 energy sources

A 
fat
 adipose tissue
  less intense long energy
  (candle)
carbs
   glucose- muscle or liver
  (fire)
phosphocreatine
   regenerates in muscle
   short  intense energy
  (dynamite)

Nutrition (12 decks)

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