Brainscape's Knowledge GenomeTM

Browse over 1 million classes created by top students, professors, publishers, and experts.


See full index

Sports Nutrition > Test 2 > Flashcards

Test 2 Flashcards

You may prefer our related Brainscape-certified flashcards:
Sports Trivia flashcards
1
Q

____ cannot be synthesized

A

vitamins

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
2
Q

organic compounds required in small amounts to prevent clinical deficiency, and deterioration in health, growth, and reproduction

A

vitamins

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
3
Q

act as cofactors for enzymes
regulating glycolysis, citric acid cycle, oxidative
phosphorylation, B-oxidation and amino acid
degradation

A

B complex vitamins

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
4
Q

are more soluble in water (less likely to be to toxic

at high doses)

A

Water-soluble vitamins (B complex and C)

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
5
Q

more soluble in organic solvents (more likely to be

toxic at high doses)

A

fat-soluble vitamins

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
6
Q

___ and ___ are needed to heme synthesis

A

Folic acid and B12

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
7
Q

Vitamins don’t help you meet calorie numbers they are ____

A

micronutrients

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
8
Q

____ are carbs. and fats = help get calories

A

macronutrients

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
9
Q

____ help prevent tissue damage, buffer free radicals, reduce inflammation, buffer oxidative stress/reactions

A

antioxidants

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
10
Q 
♦Vitamin E
♦Vitamin C
♦Beta-carotene and Vitamin A
♦Selenium
♦Ubiquinone (Coenzyme Q10)
A

nutrients involved in antioxidant activities

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
11
Q 
♦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
A

vitamin C

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
12
Q

Increased serum concentrations of vit C
augment the release of catalytic iron from
____; the released iron then accelerates
oxidative damage

A

ferritin

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
13
Q

best sources of Vitamin C are __ and ___. stored in airtight closed containers bc they are easily oxidized.

A

fruits and veggies

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
14
Q

inorganic substances found naturally on earth and are classified as trace elements and macrominerals

A

minerals

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
15
Q

___ is needed for heme synthesis

A

iron

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
16
Q 
{Calcium
{Phosphorous
{Magnesium
{Fluoride &
{Vitamin D
A

nutrients that affect bone metabolism

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
17
Q

erode the bone surface & form cavities in the bone

a.k.a. resorption

A

osteoclasts

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
18
Q

act at site of cavities to synthesize new bone matrix (a.k.a. formation)

A

osteoblasts

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
19
Q

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

A

hemoglobin

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
20
Q

heme protein found in skeletal
muscle, increases the rate of oxygen
diffusion from blood to cells

A

myoglobin

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
21
Q

During iron deficiency, amount of myoglobin
in muscle is reduced, ___ the diffusion
of oxygen from the RBCs to the mitochondria

A

decreasing

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
22
Q

iron depletion,
iron-deficiency erythropoesis, and iron-
deficiency anemia

A

3 stages of iron deficiency

23
Q

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

A

iron deficiency in athletes

24
Q

mainly animal sources; almost

100% absorbed

A

heme (type of Fe)

25
Q

mainly plants and cereals;

poorer bioavailablity

A

non-heme (type of Fe)

26
Q

Best Fe supplements should contain the

word ____

A

“ferrous”.

27
Q

= ascorbic acid, citric acid, and fructose

A

P’s (promoters of Fe absorption)

28
Q

= coffee, tea, phytates, antacids [high sugar and 6-8% carbs is preferred]

A

I’s (inhibitors of Fe absorption)

29
Q

calcium citrate with vitamin D is better absorbed as a ___ supplement

A

calcium

30
Q

iron is center of hemoglobin and carries ___ to the cell

A

oxygen

31
Q

myoglobin carries oxygen to the __

A

muscle

32
Q

if low on iron your getting less oxygen to cells making you anemic and ____

A

fatigued/tired

33
Q

• More prone to be___ if cut out certain food groups, female athletes (menstrual cycles), endurance athletes, restriction of calories

A

anemic

34
Q

iron you take in is ferrous sulfate= athelete needs to take its converted into __when in body

A

ferric

35
Q

__ ___is regulated by mechanisms that reduce urinary water and sodium excretion and increase thirst

A

fluid balance (sweating)

36
Q

___ ____= how fast a fluid empties from the stomach; decrease fluid absorption when decrease in this

A

gastric emptying

37
Q

Fluid (gastric) volume
Osmolality
Exercise intensity
Carbohydrate type and concentration

A

primary factors that affect gastric emptying

38
Q 
Fatigue
Loss of appetite/thirst
Limited access to fluid
Other post-exercise commitments
Post-competition social activities
A

factors affecting hydration status

39
Q

normal hydration status

A

euhydration

40
Q

decrease in total body water; occurs anytime that fluid intake does not meet fluid loss

A

dehydration

41
Q

voluntary dehydration, self imposed before competition

A

hypohydration

42
Q
  • Abnormally low plasma sodium concentrations (<130 mmol/L)
  • Usually occurs when excess water accumulates in extracellular water compartments
  • General symptoms – fatigue and nausea
A

hyponatremia

43
Q

__ to ___ oz fluid 2-4 hrs pre exercise

A

16-20

44
Q

10 min before workout/game : __ to __ fluid

A

5-10

45
Q

during exercise, every 15-20 min general rule of __ to ___ oz

A

5-10

46
Q

if extremely hot and humid, rely more on sports drinks to ensure adequate carb and electrolytes including __,___,and ___

A

sodium, chloride, and potassium

47
Q

post exercise 16-24 oz of fluid for every lb lost during exercise

A

while moving consistently

48
Q
  • Increase sweat rates by 10-20% per hour
  • Increase the use of glycogen as fuel
  • Hastens onset of fatigue and RPE
  • Impairs mental performance
A

training and heat acclimatization can…

49
Q

ideally, athletes need __to __ days of training in hot, humid environments to acclimate

A

10-14

50
Q

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

A

fluid considerations in the cold

51
Q

____ helps maintain fluid balance and is lost in the greatest quantity in sweat, potassium and chloride help replace losses

A

sodium

52
Q

in __ you need to swear 10-20% more, and exercise is harder bc __ [also use more glycogen in this temp]

A

heat

53
Q

body warms up air thru___

A

respiration

Sports Nutrition (3 decks)

Brainscape helps you reach your goals faster, through stronger study habits.
© 2024 Bold Learning Solutions. Terms and Conditions