Vitamins, Minerals & Fluid

Question 1

Vitamins function to

Answer 1

Release energy from food and serve various roles to maintain homeostasis

Question 2

Water soluble vitamins

Answer 2

Not stored in body, lost in urine; regulate metabolism, tissue synthesis and cell membrane function

Question 3

Fat soluble vitamins

Answer 3

Stored in body fat & liver; enhance tissue formation, prevent cell damage & form compounds

Question 4

Some vitamins serve as antioxidants which help to

Answer 4

Thwart tissue damage caused by free radicals (highly unstable molecules created from oxygen use through day)

Question 5

Vitamins at higher risk for deficiency

Answer 5

D & B6

Question 6

Vitamins A, K, E & D are

Answer 6

Fat soluble

Question 7

Vitamins C & B complex are

Answer 7

Water soluble

Question 8

Inorganic, mainly metallic, compounds that serve as constituents to enzymes, hormones and chemicals in the body to help maintain homeostasis

Answer 8

Minerals

Question 9

Basic functions of minerals

Answer 9

Provide structural components of bones & teeth
Regulate cellular metabolism
Regulate actions of heart, CNS & muscles
Regulate cellular acidity & fluid balance

Question 10

The average American diet tends to meet all nutritional requirements, except

Answer 10

Calcium & iron

Question 11

Calcium is most abundant mineral in the body & is involved in

Answer 11

Regulating muscle contraction
Transmitting nerve impulses
Maintaining bone health

Question 12

Adequate calcium intake

Answer 12

1000-1500mg /day

Question 13

Most common deficiency world wide

Answer 13

Iron

Question 14

Iron’s main roles

Answer 14

Oxygen transport (hemoglobin)
Energy levels
Metabolism

Question 15

Heme iron

Answer 15

Found in meats; can be absorbed at 35%

Question 16

Non heme iron

Answer 16

Found in plant based foods; absorbed at 2-10%, can be tripled when combined with vitamin c

Question 17

Iron RDA

Answer 17

Male: 8 mg
Female: 18 mg

Question 18

Signs of anemia

Answer 18

Chronic fatigue
Appetite loss
Shortness of breath
Pale skin
Severely reduced performance

Question 19

Electrolytes

Answer 19

Electrically charged mineral ions that regulate fluid balance in cells & tissues

Question 20

Electrolytes control

Answer 20

Nerve signal transmission
Muscular contraction
Glandular function
Regulation of pH balance

Question 21

Major electrolytes

Answer 21

Sodium chloride
Potassium
Magnesium

Question 22

Most abundant & important nutrient in body

Answer 22

Water

Question 23

As a functional component, water:

Answer 23

Lubricates joints
Protects moving organs
Provides body volume and form
Serves in thermoregulation
Is used in chemical balance
Serves as ingredient in cellular metabolism

Question 24

Adequate calcium intake is required to

Answer 24

Maintain healthy skeleton & reduce risk of osteoperosis

Question 25

Recommended water intake

Answer 25

Male: 3.7L /day Female: 2.7L /day

Question 26

Sodium, calcium, potassium, chlorine, phosphate & magnesium are

Answer 26

Electrolytes

Question 27

Factors increasing the need for additional water intake:

Answer 27

Hot/humid environment Low cal diet High protein/fiber diet Pregnancy/lactation Illness High sodium consumption Alcohol/caffeine consumption

Question 28

Dehydration

Answer 28

Occurs when the body loses more fluid than taken in; reduces performance, causes various adverse symptoms (loss of body water greater than 1%)

Question 29

Performance decline begins at

Answer 29

Body water loss >2%

Question 30

Work capacity declines 20-30% at

Answer 30

4% body water loss

Question 31

Elevated heat related illness/life threatening issues

Answer 31

5% body water loss

Question 32

Early signs of dehydration

Answer 32

Fatigue Headache Heat intolerance Dry mouth/cough Flush skin Appetite loss Light headed Dark urine/strong odor

Question 33

Chronic dehydration can result in:

Answer 33

Gastritis Heartburn Arthritis Kidney stones Accelerated aging

Question 34

For each lb of weight lost during exercise, consume

Answer 34

15 oz of water

Question 35

Replacing lost fluids without electrolytes can cause

Answer 35

Hyponatremia

Question 36

During high volume endurance training (90 min),

Answer 36

Fluids w/ electrolytes & 4-8% carb content should be consumed