Test 2 Flashcards
____ cannot be synthesized
vitamins
organic compounds required in small amounts to prevent clinical deficiency, and deterioration in health, growth, and reproduction
vitamins
act as cofactors for enzymes
regulating glycolysis, citric acid cycle, oxidative
phosphorylation, B-oxidation and amino acid
degradation
B complex vitamins
are more soluble in water (less likely to be to toxic
at high doses)
Water-soluble vitamins (B complex and C)
more soluble in organic solvents (more likely to be
toxic at high doses)
fat-soluble vitamins
___ and ___ are needed to heme synthesis
Folic acid and B12
Vitamins don’t help you meet calorie numbers they are ____
micronutrients
____ are carbs. and fats = help get calories
macronutrients
____ help prevent tissue damage, buffer free radicals, reduce inflammation, buffer oxidative stress/reactions
antioxidants
♦Vitamin E ♦Vitamin C ♦Beta-carotene and Vitamin A ♦Selenium ♦Ubiquinone (Coenzyme Q10)
nutrients involved in antioxidant activities
♦A.k.a – ascorbic acid or ascorbate ♦Essential water-soluble vitamin – while plants and most mammals can synthesize their own vitamin C, humans lack the enzyme that catalyzes the final step in vitamin C synthesis -antioxidant function in extracellular fluid
vitamin C
Increased serum concentrations of vit C
augment the release of catalytic iron from
____; the released iron then accelerates
oxidative damage
ferritin
best sources of Vitamin C are __ and ___. stored in airtight closed containers bc they are easily oxidized.
fruits and veggies
inorganic substances found naturally on earth and are classified as trace elements and macrominerals
minerals
___ is needed for heme synthesis
iron
{Calcium
{Phosphorous
{Magnesium
{Fluoride &
{Vitamin Dnutrients that affect bone metabolism
erode the bone surface & form cavities in the bone
a.k.a. resorption
osteoclasts
act at site of cavities to synthesize new bone matrix (a.k.a. formation)
osteoblasts
principal protein constituent of
the RBC & give blood red color; responsible
for RBC ability to transport oxygen to the
muscles & carry CO
2
away from muscles to
lungs
hemoglobin
heme protein found in skeletal
muscle, increases the rate of oxygen
diffusion from blood to cells
myoglobin
During iron deficiency, amount of myoglobin
in muscle is reduced, ___ the diffusion
of oxygen from the RBCs to the mitochondria
decreasing
iron depletion,
iron-deficiency erythropoesis, and iron-
deficiency anemia
3 stages of iron deficiency
poor diets; atheltes on calorie restricted diets, or take in large % of calories from low nutrient dense foods, eat vegtarian diets, and those following fad diets at risk
iron deficiency in athletes
mainly animal sources; almost
100% absorbed
heme (type of Fe)
mainly plants and cereals;
poorer bioavailablity
non-heme (type of Fe)
Best Fe supplements should contain the
word ____
“ferrous”.
= ascorbic acid, citric acid, and fructose
P’s (promoters of Fe absorption)
= coffee, tea, phytates, antacids [high sugar and 6-8% carbs is preferred]
I’s (inhibitors of Fe absorption)
calcium citrate with vitamin D is better absorbed as a ___ supplement
calcium
iron is center of hemoglobin and carries ___ to the cell
oxygen
myoglobin carries oxygen to the __
muscle
if low on iron your getting less oxygen to cells making you anemic and ____
fatigued/tired
• More prone to be___ if cut out certain food groups, female athletes (menstrual cycles), endurance athletes, restriction of calories
anemic
iron you take in is ferrous sulfate= athelete needs to take its converted into __when in body
ferric
__ ___is regulated by mechanisms that reduce urinary water and sodium excretion and increase thirst
fluid balance (sweating)
___ ____= how fast a fluid empties from the stomach; decrease fluid absorption when decrease in this
gastric emptying
Fluid (gastric) volume
Osmolality
Exercise intensity
Carbohydrate type and concentration
primary factors that affect gastric emptying
Fatigue Loss of appetite/thirst Limited access to fluid Other post-exercise commitments Post-competition social activities
factors affecting hydration status
normal hydration status
euhydration
decrease in total body water; occurs anytime that fluid intake does not meet fluid loss
dehydration
voluntary dehydration, self imposed before competition
hypohydration
- Abnormally low plasma sodium concentrations (<130 mmol/L)
- Usually occurs when excess water accumulates in extracellular water compartments
- General symptoms – fatigue and nausea
hyponatremia
__ to ___ oz fluid 2-4 hrs pre exercise
16-20
10 min before workout/game : __ to __ fluid
5-10
during exercise, every 15-20 min general rule of __ to ___ oz
5-10
if extremely hot and humid, rely more on sports drinks to ensure adequate carb and electrolytes including __,___,and ___
sodium, chloride, and potassium
post exercise 16-24 oz of fluid for every lb lost during exercise
while moving consistently
- Increase sweat rates by 10-20% per hour
- Increase the use of glycogen as fuel
- Hastens onset of fatigue and RPE
- Impairs mental performance
training and heat acclimatization can…
ideally, athletes need __to __ days of training in hot, humid environments to acclimate
10-14
Cold can increase urinary fluid losses
Fluid intake seems to be less when cold
Exercising in cold can increase fluid losses through respiration
Body has to warm/humidify air as it enters the body
Can produce high sweat losses, especially if heavy insulated clothing is worn
fluid considerations in the cold
____ helps maintain fluid balance and is lost in the greatest quantity in sweat, potassium and chloride help replace losses
sodium
in __ you need to swear 10-20% more, and exercise is harder bc __ [also use more glycogen in this temp]
heat
body warms up air thru___
respiration
