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CPT > Vitamins, Minerals & Fluid > Flashcards

Vitamins, Minerals & Fluid Flashcards

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NASM ® CPT flashcards
1
Q

Vitamins function to

A

Release energy from food and serve various roles to maintain homeostasis

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2
Q

Water soluble vitamins

A

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

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3
Q

Fat soluble vitamins

A

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

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4
Q

Some vitamins serve as antioxidants which help to

A

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

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5
Q

Vitamins at higher risk for deficiency

A

D & B6

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6
Q

Vitamins A, K, E & D are

A

Fat soluble

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7
Q

Vitamins C & B complex are

A

Water soluble

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8
Q

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

A

Minerals

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9
Q

Basic functions of minerals

A

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

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10
Q

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

A

Calcium & iron

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11
Q

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

A

Regulating muscle contraction
Transmitting nerve impulses
Maintaining bone health

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12
Q

Adequate calcium intake

A

1000-1500mg /day

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13
Q

Most common deficiency world wide

A

Iron

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14
Q

Iron’s main roles

A

Oxygen transport (hemoglobin)
Energy levels
Metabolism

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15
Q

Heme iron

A

Found in meats; can be absorbed at 35%

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16
Q

Non heme iron

A

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

17
Q

Iron RDA

A

Male: 8 mg
Female: 18 mg

18
Q

Signs of anemia

A

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

19
Q

Electrolytes

A

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

20
Q

Electrolytes control

A

Nerve signal transmission
Muscular contraction
Glandular function
Regulation of pH balance

21
Q

Major electrolytes

A

Sodium chloride
Potassium
Magnesium

22
Q

Most abundant & important nutrient in body

A

Water

23
Q

As a functional component, water:

A

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

24
Q

Adequate calcium intake is required to

A

Maintain healthy skeleton & reduce risk of osteoperosis

25
Q

Recommended water intake

A

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

26
Q

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

A

Electrolytes

27
Q

Factors increasing the need for additional water intake:

A

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

28
Q

Dehydration

A

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

29
Q

Performance decline begins at

A

Body water loss >2%

30
Q

Work capacity declines 20-30% at

A

4% body water loss

31
Q

Elevated heat related illness/life threatening issues

A

5% body water loss

32
Q

Early signs of dehydration

A

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

33
Q

Chronic dehydration can result in:

A

Gastritis
Heartburn
Arthritis
Kidney stones
Accelerated aging

34
Q

For each lb of weight lost during exercise, consume

A

15 oz of water

35
Q

Replacing lost fluids without electrolytes can cause

A

Hyponatremia

36
Q

During high volume endurance training (90 min),

A

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

CPT (31 decks)

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