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Sports Nut > Unit 7 Vitamins and minerals > Flashcards

Unit 7 Vitamins and minerals Flashcards

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Sports Trivia flashcards
1
Q

that exist in small amounts in foodstuff – essential for optimal functioning of many physiological processes

A

micronutrients

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2
Q

action of several hundred enzymes –
catalyst to normal body functions

A

B-complex vitamins

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3
Q

antioxidants

A

A, C, E

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4
Q

functions as hormone – regulates metabolism of important micronutrients (Ca)

A

Vitamin D

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5
Q

building blocks for body tissues

A

Minerals

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6
Q

Some minerals are components of enzymes (_________________) –
regulate body metabolism

A

metalloenzymes

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7
Q

Others minerals exist _______________ – carry electrical charges and are important components or activators of
various enzymes and hormones

A

as ions or electrolytes

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8
Q

Most exploited nutrients when it comes to nutritional quackery in sports.

A

Minerals

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9
Q

it is generally assumed that if athletes meet their requirements for increased energy, ____________________
requirements would also be satisfied

A

vitamin and mineral

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10
Q

many nutritionists and investigators would recommend a__________________- for athletes/active individuals who are not receiving RNI for all micronutrients in the diet.

those who are attempting to lose weight for performance (wrestlers, gymnasts, ballet dancers) and those subsisting

A

vitamin/mineral supplement

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11
Q

efficacy was seen only on
athletes or physically active individuals – marginally malnourished and not receiving sufficient amounts of the
RNI

A

Supplementation studies

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12
Q

If athletic performance ___________________– nutritional
deficiency, supplements will help return performance to normal standards but not enhance physical capabilities

A

Has been impaired

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13
Q

Importance of meeting the RENI (PDRI) not only for calories but also for _______________

A

protein and micronutrients

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14
Q

promotion of bone development

A

Vitamin A

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15
Q

Hormone to increase intestinal absorption of Ca; promotion
of bone formation

A

Vitamin D

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16
Q

antioxidant to protect cell membranes from destruction by oxidation

A

Vitamin E

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17
Q

for blood coagulation

A

Vitamin K

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18
Q

coenzyme for CHO metabolism, normal nervous system
function

A

Thiamin (B1)

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19
Q

Coenzyme for energy production from CHO and fat

A

Riboflavin (B2)

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20
Q

Coenzyme for aerobic and anaerobic energy production
from CHO; assistance in fat synthesis

A

Niacin (B3)

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21
Q

part of coenzyme A used in energy metabolism

A

Pantothenic Acid (B5)

22
Q

necessary for haemoglobin and RBC formation; coenzyme in protein metabolism; needed for gluconeogenesis and glycogenolysis

A

Pyridoxine (B6)

23
Q

coenzyme in CHO, fat and protein metabolism

A

Biotin (B7)

24
Q

normal RBC development

A

Folic acid (B9)

25
Q

normal RBC development; maintenance of nerve tissue

A

Cobalamin (B12)

26
Q

maintenance of fluid and electrolyte balance; assistance in nerve impulse transmission and muscle contraction

A

Na and K

27
Q

maintenance of fluid and electrolyte balance

A

Chlorine

28
Q

building of bone structure; muscle contractions; nerve
impulse transmission; enzyme activation

A

Calcium

29
Q

bone formation; acid-base balance; B vitamin activation; organic compound component (e.g. ATP-PCr)

A

Phosphorus

30
Q

protein synthesis; glucose metabolism; metalloenzyme;
smooth muscle contraction; bone component

A

Magnesium

31
Q

Haemoglobin and myoglobin formation, transport of O2 in
blood and muscle tissue; energy transformation reactions

A

Iron

32
Q

assistance in insulin’s action

A

Chromium

33
Q

proper use of Fe and haemoglobin in the body;
metalloenzyme involved in connective tissue formation and
oxidations

A

Copper

34
Q

Cofactor of enzymes involved in energy metabolism and
protein synthesis

A

Zinc

35
Q

Antioxidant

A

Selenium

36
Q

-most extensively studied mineral in relation to performance
– role in transporting O2 from lungs to tissues

A

Iron

37
Q

lack of ________ limits O2 supply to muscles: insufficient amount O2
available for energy production = decreasing aerobic
capacity

A

Iron

38
Q

__________ limit aerobic endurance and
capacity for work; anaemic athletes tire easily despite level
of fitness

A

Fe depletion and IDA

39
Q

______ is not frequently seen
among athletes

A

IDA

40
Q

assessed by serum ferritin
levels

A

Suboptimal iron stores

41
Q
  1. Rapidly growing male adolescents because of increased Fe
    requirements
  2. Female athletes with heavy menstrual losses
  3. Distance runners who may have increased intestinal losses
  4. Endurance athletes who are training heavily in hot climates
    with heavy sweating. Sweat contains 0.13-0.42 mg Fe/L
  5. Athletes with energy-restricted diets since chances are Fe
    intakes are also low
A

At risk for iron deficiency

42
Q

Sweat contains

A

0.13-0.42 mg Fe/L

43
Q

cause transient significant decrease in
RBC count, haemoglobin concentration and packed cell volume

A

heavy training

44
Q

RBC morphology remains normal
and performance does not deteriorate

-due to haemodilution effect of expanded blood volume
and increased rate or RBC destruction owing to intravascular haemolysis

A

sports/runners anaemia

45
Q

mineral of concern especially among female athletes,
long distance runners, dancers, and gymnasts

A

Calcium

46
Q

-they become amenorrhoeic due to disturbances in their
hormonal status – decrease in bone mineral content by ________

A

25-40%

47
Q

-estrogen deficiency – athletic amenorrhea
-disordered eating and low body fat
-loss of bone mass

A

Female athlete triad (disturbing pattern)

48
Q

-its use as micronutrient supplements among athletes – based on role in energy metabolism

A

B vitamins

49
Q

those who develop deficiencies –
athletes on strict vegan diets with vitamin B12 deficiency

A

Supplementation

50
Q

-role in the prevention and recovery from exercise-induced
muscle damage – may enable athletes to train effectively

A

Vitamins C, E and Beta-Carotene

51
Q

has favourable effects in
terms of reduced markers of muscle tissue damage (i.e.
lipid peroxidation)

A

Anti-oxidant supplementation

Sports Nut (4 decks)

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