Nutrition Exam 3

Front 1

• Minerals-

Back 1

naturally occurring, inorganic, homogeneous substances; chemical elements

Front 2

• Major minerals-

Back 2

essential mineral nutrients found in the human body in amounts larger than 5 g

Front 3

• Trace minerals-

Back 3

essential mineral nutrients found in the human body in amounts less than 5g

Front 4

• Water balance-

Back 4

balance between water intake and water excretion, which keeps the body’s water content constant

Front 5

• Dehydration-

Back 5

loss of water. Symptoms progress rapidly, from thirst to weakness to exhaustion and delirium and end in death

Front 6

• Water intoxication-

Back 6

a dangerous dilution of the body’s fluids resulting from excessive ingestion of plain water. Symptoms: headache, muscular weakness, lack of concentration, poor memory and loss of appetite

Front 7

• Metabolic water

Back 7

-water generated in the tissues during the chemical breakdown of the energy-yielding nutrients in foods

Front 8

• Diuretic-

Back 8

a compound, usually a medication, causing increased urinary water excretion; a “water pill”

Front 9

• Hard water-

Back 9

water with high calcium and magnesium concentrations

Front 10

• Soft water-

Back 10

water with a high sodium concentration

Front 11

• Anemia-

Back 11

inadequate or impaired red blood cells; a reduced number or volume of red blood cells along with too little hemoglobin in the blood. The red blood cells may be immature and therefore, too large or too small to function properly. Anemia can result from blood loss, excessive red blood cell destruction, defective red blood cell formation, and many nutrient deficiencies. Anemia is not a disease but a symptom of another problem; its name literally means “too little blood”

Front 12

• Salts-

Back 12

compounds composed of charged particles (ions), ex: potassium chloride

Front 13

• Ions-

Back 13

electrically charged particles such as sodium (+ charged) or chloride (- charged)

Front 14

• Electrolytes-

Back 14

compounds that partly dissociate in water to form ions, such as the potassium ion (K+) and the chloride ion (Cl-)

Front 15

• Fluid and electrolyte balance-

Back 15

maintenance of the proper amounts and kinds of fluids and minerals in each compartment of the body

Front 16

• Fluid and electrolyte imbalance-

Back 16

failure to maintain the proper amounts and kinds of fluids and minerals in every body compartment, a medical emergency

Front 17

• Acid-base balance-

Back 17

maintenance of the proper degree of acidity in each of the body’s fluids

Front 18

• Buffers-

Back 18

molecules that can help to keep the pH of a solution from changing by gathering or releasing H ions

Front 19

• Hydroxyapatite-

Back 19

the chief crystal of bone, formed from calcium and phosphorus

Front 20

• Fluorapatite-

Back 20

a crystal of bones and teeth, formed when fluoride displaces the “hydroxy” portion of hydroxyapatite. Fluorapatite resists being dissolved back into body fluid

Front 21

• Bone density-

Back 21

a measure of bone strength, the degree of mineralization of the bone matrix

Front 22

• Osteoporosis-

Back 22

a reduction of the bone mass of older persons in which the bones become porous and fragile (adult bone loss)

Front 23

• Peak bone mass-

Back 23

the highest attainable bone density for an individual; developed during the first three decades of life

Front 24

• Goiter-

Back 24

enlargement of the thyroid gland due to iodine deficiency is simple goiter; enlargement due to an iodine excess is toxic goiter

Front 25

• Cretinism-

Back 25

severe mental and physical retardation of an infant caused by the mother’s iodine deficiency during pregnancy

Front 26

• Potassium iodine-

Back 26

a medication approved by the FDA as safe and effective for the prevention of thyroid cancer caused by radioactive iodine that may be released during radiation emergencies

Front 27

• Hemoglobin-

Back 27

oxygen-carrying protein of the blood; found in the red blood cells

Front 28

• Myoglobin-

Back 28

the oxygen-holding protein of the muscles

Front 29

• Iron deficiency-

Back 29

the condition of having depleted iron stores which at the extreme, causes iron-deficiency anemia

Front 30

• Iron deficiency anemia-

Back 30

a form of anemia caused by a lack of iron and characterized by red blood cell shrinkage and color loss. Accompanying symptoms are weakness, apathy headaches, pallor, intolerance to cold and inability to pay attention

Front 31

• Heme-

Back 31

iron containing portion of the hemoglobin and myoglobin molecules

Front 32

• MFP factor-

Back 32

a factor present in meat, fish, and poultry that enhances the absorption of nonheme iron present in the same foods or in other foods eaten at the same time

Front 33

• Overweight-

Back 33

body mass index (BMI) of 25 through 29.9

Front 34

• Underweight-

Back 34

BMI less than 18.5

Front 35

• Obesity-

Back 35

BMI over 30

Front 36

• Visceral fat-

Back 36

fat stored in the ab cavity in association with the internal ab organs

Front 37

• Central obesity-

Back 37

excess fat in the ab and around the trunk

Front 38

• Subcutaneous fat-

Back 38

fat stored directly under the skin

Front 39

• Body mass index (BMI)-

Back 39

indicator of obesity or underweight, calculated by dividing the weight of a person by the square of the person’s height

Front 40

• Adipose tissue-

Back 40

body’s fat tissue. Adipose tissue performs several functions, including the synthesis and secretion of the hormone leptin involved in appetite regulation

Front 41

• Basal metabolism-

Back 41

sum total of all the involuntary activities that are necessary to sustain life excluding digestion and voluntary activities; largest component of the average person’s daily energy expenditure

Front 42

• Thermic effect of food (TEF)-

Back 42

body’s speeded up metabolism in response to having eaten a meal

Front 43

• Basal metabolic rate (BMR)-

Back 43

the rate at which the body uses energy to support its basal metabolism

Front 44

• Estimated energy requirement (EER)-

Back 44

DRI recommendation for energy intake, accounts for age, gender, weight, height and physical activity

Front 45

• Skin fold test-

Back 45

measurement of the thickness of a fold of skin on the back of the arm (over triceps) below the shoulder blade, or in other places using a caliper

Front 46

• Satiation-

Back 46

perception of fullness that builds throughout a meal, eventually reaching the degree of fullness and satisfaction that halts eating. It generally determines how much food is consumed at one sitting

Front 47

• Satiety-

Back 47

perception of fullness that lingers in the hours after a meal and inhibits eating until the next mealtime. It generally determines length of time between meals

Front 48

• Ketone bodies-

Back 48

acidic compounds derived from fat and certain amino acids. Normally rare in the blood, they help to feed the brain during times when too little carbs are available

Front 49

• Extreme obesity-

Back 49

BMI of 30 and over, also called morbid obesity

Front 50

• Weight cycling-

Back 50

repeated rounds of weight loss and subsequent regain, with reduced ability to lose weight with each attempt

Front 51

• Hypertrophy-

Back 51

an increase in size (ex muscle) in response to use

Front 52

• Atrophy-

Back 52

a decrease in size because of disease

Front 53

• Aerobic-

Back 53

requiring oxygen, aerobic activity strengthens the heart and lungs by requiring them to work harder than normal to deliver oxygen to the tissues

Front 54

• Anaerobic-

Back 54

not requiring oxygen. Anaerobic activity may require strength but does not work the heart and lungs very hard for a sustained period

Front 55

• Cardiac output-

Back 55

the volume of blood discharged by the heart each minute

Front 56

• Stroke volume-

Back 56

the amount of oxygen-ated blood ejected from the heart toward bloody tissues at each beat

Front 57

• Lactate-

Back 57

a compound produced during the breakdown of glucose in anaerobic metabolism

Front 58

• Carbohydrate loading-

Back 58

a regimen of moderate exercise, followed by eating a high-carb diet that enables muscles to temporarily store glycogen beyond their normal capacity

Front 59

• Heat stroke-

Back 59

an acute and life threatening reaction to heat buildup in the body

Front 60

• Hypothermia-

Back 60

a below-normal body temperature

Front 61

• Hyponatremia-

Back 61

a decreased concentration of sodium in the blood

Front 62

major roles of water in the body:

a watts

Back 62

Acts as a medium for chemical reactions
Water molecules resist being crowded- protective tissue (lubricant, cushion)
Acts as a cleansing agent
Temperature regulation
Transportation
Solvent

Front 63

When body loses __ water it is made known by __

Back 63

2 c, thirst

Front 64

Drinks that make you lose water are:
Examples:

Back 64

Diuretics
Soda, caffeinated drinks, alcohol

Front 65

Type of water that has lower rates of cardiovascular disease

Back 65

hard water

Front 66

Factors that make more water necessary

Back 66

exercising, hot weather, fiber, increased protein salt or sugar intake, drinking diuretics, medications, prolonged diarrhea vomiting or fever

Front 67

Signs of mild dehydration

Back 67

thirst, sudden weight loss, rough dry skin, rapid pulse, low blood pressure, lack of energy, fever, fainting

Front 68

Signs of severe dehydration

Back 68

pale skin, bluish lips, confusion, rapid shallow breathing, irregular pulse, shock, seizures, coma, death

Front 69

How to know if hard water

Back 69

Ring around dishes, gray residue in the wash

Front 70

How to know if soft water

Back 70

more bubbles with less soap

Front 71

Minerals in hard water

Back 71

magnesium and calcium

Front 72

Mineral in soft water

Back 72

sodium

Front 73

Mild dehydration- loss less than __% body weight

Back 73

5%

Front 74

Severe dehydration- loss more than __% body weight

Back 74

5%

Front 75

Difference between ground and surface water

Back 75

Ground-not exposed to much contamination, no light so breakdown of contaminants is slow
Surface-exposed to contamination, moves fast, exposed to sunlight so contaminants break down faster

Front 76

Function of calcium

Back 76

• bone structure
• Bone formation
• Muscle Relaxation, contraction
• Calcium in body fluids
o Regulates transport of ions across cell membranes (in nerve transmission)
o Helps maintain normal blood pressure
o Clotting of blood

Front 77

Function of sodium

Back 77

• Major part of the body’s fluid and electrolyte balance system

Front 78

Function of Potassium

Back 78

• Major part in maintaining fluid and electrolyte balance and cell integrity, and critical in maintaining heartbeat

Front 79

Function of iodine

Back 79

Part of thyroxine, hormone made by the thyroid gland that regulates basal metabolic rate (BMR)

Front 80

Function of iron

Back 80

• Every living cell contains iron. Iron is a component of hemoglobin

Front 81

Function of Zinc

Back 81

works with proteins in every organ helping nearly 100 enzymes to:
o Make parts of the cell’s genetic material
o Make heme in hemoglobin
o Help metabolize carbohydrate, protein and fat
o *Zinc also helps regulate gene expression in protein synthesis

Front 82

Function of selenium

Back 82

• Protects vulnerable body chemicals against oxidative destruction. Works with vit. E to prevent free radicals.

Front 83

function of Fluoride

Back 83

Not essential to life, but is beneficial in the diet because of its ability to inhibit the development of dental caries in both children and adults

Front 84

major food sources of calcium

Back 84

Sardines, milk, tofu, black-eyed peas

Front 85

major food sources of magnesium

Back 85

nuts, legumes, seafood, chocolate, whole grains, dark green vegetables, hard water

Front 86

major food sources of sodium

Back 86

Sodium: salt, processed foods, condiments, fast food

Front 87

major food sources of potassium

Back 87

all whole foods, orange juice, salmon, banana, Lima beans, avocado, baked potato

Front 88

major food sources of iodine

Back 88

iodized salt, seafood, bread

Front 89

major food sources of iron

Back 89

red meats, legumes, enriched cereal, green leafy vegetables

Front 90

major food sources of zinc

Back 90

protein containing foods- meats, fish, shellfish, poultry, grains, yogurt

Front 91

what affects iron absorption

Back 91

How to increase non-heme absorption:
-the MFP (meat-fish-poultry) factor
-vitamin c
-cast-iron cookware

tannins (tea) and phytates (grains) decrease absorption of non-heme

Front 92

what is iron deficiency, what are symptoms

Back 92

Anemia
Symptoms: weakness, fatigue, pale skin, headaches, can't concentrate, lowered cold tolerance

Front 93

what is iodine deficiency (2)

Back 93

Goiter: large thyroid gland
Cretinism: severe mental and physical retardation of an infant from mother's iodine deficiency

Front 94

what is zinc deficiency

Back 94

growth failure in children
dermatitis
loss of taste
poor wound healing

Front 95

consequences of high intakes of calcium
why it happens?

Back 95

Constipation, urinary tract stone formation, kidney dysfunction, interferes with absorption of other minerals
generally from supplements

Front 96

Consequences of high iron
why it happens?

Back 96

"Iron overload" fatigue, abdominal pain, infections, joint pain, skin pigmentation, bloody stools, shock
Most healthy people won't absorb if over necessary amount. But hereditary iron overload can occur with food. Iron supplements

Front 97

Consequences of high sodium

Back 97

Hypertension

Front 98

People likely for zinc deficiency

Back 98

children, pregnant women, old people, poor

Front 99

People likely for iron deficiency

Back 99

Women

Front 100

People likely for potassium deficiency

Back 100

American fast food diet: not enough fruit and vegetables

Front 101

Risk factors for osteoporosis
pelbug

Back 101

Poor calcium, vitamin D
Estrogen deficiency (after stop menstruating)
Lack of physical activity
Being underweight
Use of Tobacco or abuse of alcohol
Genetics

Front 102

Recommendations for prevention of osteoporosis:
And Specifically for:
Children <9
Children 9+

Back 102

Take calcium supplements if needs can't be met through foods
<9 2c milk daily
9+ 3c milk daily

Front 103

Treatment for osteoporosis

Back 103

Estrogen Therapy
several drugs proving powerful allies in the struggle to reverse bone loss.

Front 104

Problems with underweight people

Back 104

Don't have reserves of nutrients, won't be protected from starving during a famine
More at risk during disease (like cancer), no extra nutrients

Front 105

Problems with obesity

Back 105

More commonly suffer, die from serious diseases: hypertension, diabetes, heart disease
Risks: ab hernias, arthritis, complications during surgery, pregnancy, high blood lipids, respiratory problems, sleep apnea, cancers

Front 106

Things affecting BMR

Back 106

Age, height, growth, body composition, fever, stress, environmental temperature, fasting/starvation, malnutrition

Front 107

Waist sizes should be less than __ for men, and __ for women

Back 107

40 in; 35 in

Front 108

What does waist circumference reflect?

Back 108

degree of visceral fatness, or central obesity

Front 109

Ways to assess weight, body composition, fat distribution other than BMI

Back 109

Skinfold Test, Underwater Weighing, Bioelectrical Impedance, DEXA Scan

Front 110

Signals for hunger

Back 110

Physiological influences, empty stomach, gastric contractions, absence of nutrients in small intestine, digestive tract hormones, endorphins-smell sight or taste of food

Front 111

Signals to stop eating

Back 111

Food in stomach triggers stretch receptors, Nutrients in the stomach send hormonal signals to the brain informing that it's now full....

Front 112

Success in weight loss

Back 112

1-2lbs weekly, loss is sustained, variety of foods in diet, have a healthy relationship with food, diet doesn't lead to disordered eating

Front 113

What happens in rapid weight loss?

Back 113

Loss of water weight, protein from muscles

Front 114

Metabolic fitness

Back 114

Normal blood pressure, lipids, glucose and insulin levels

Front 115

How does the body store carbs, fat and protein when overeat

Back 115

o Carbs-> glucose -> liver and muscle glycogen stores or body fat stores
o Fat -> fatty acids -> body fat stores
o Protein -> amino acids -> body fat stores or nitrogen lost in urine

Front 116

How does body get energy when fasting?

Back 116

o Liver and muscle glycogen stores
o Body fat stores

Front 117

Outcomes of high protein or low carb diets

Back 117

• Will lose weight, just because it is lower calories
• Not sustainable long term--can't eat certain foods, won't end well

Front 118

Female Athlete Triad:

Back 118

disordered eating --> amenorrhea (absence of menstruation) and osteoporosis

Front 119

o Anorexia-

Back 119

refusal to maintain normal body weight, self starvation, disturbed perception of body weight

Front 120

o Bulimia-

Back 120

binge eating combined with fear of becoming fat, self-induced vomiting or purging

Front 121

Benefits of regular activity

Back 121

better sleep, better health, better body composition, enhanced immunity, lower risks for cancers, cardiovascular disease and type 2 diabetes, better self image

Front 122

Guidelines for activity

Back 122

Minimum of 30 min moderate intensity activity most days
60 min recommended for adults to maintain body weight

Front 123

Fuel use for anaerobic activity

Back 123

uses blood glucose and much of muscle glycogen stores
-body breaks down glucose and forms lactate, goes to the liver where it is again made into glucose and then used for further activity. Can accumulate

Front 124

Fuel use for aerobic activity

Back 124

glucose and fatty acids

Front 125

Fuels used at rest

Back 125

fatty acids, some glucose

Front 126

Duration affects fuel use:

Back 126

Duration: First 10 min.-glycogen in muscles
-Less than 20 min.-glycogen in blood
-Greater than 20 min.-less muscle/blood glycogen and fatty acids

Front 127

Maintaining glucose for endurance activities

Back 127

More than 45 min
-high carb diet daily
-low carb sports drink during
-carb rich foods/ high carb sports drink after

Front 128

Recommendations for athletes concerning: carbs, protein, fat

Back 128

Carbs-high-carb diet daily, some carb during activity (fluids ideal), high-carb foods within a few hours after activity
Fat intake- no increase
Protein intake- most Americans consume enough, so athletes don't really need more

Front 129

Why is Carb loading good

Back 129

o Maximizes muscle glycogen
o For endurance activities lasting 90 minutes or longer
o Increase carb intake and decrease physical activity over the few days preceding the event\

Front 130

Why is iron important for athletes

Back 130

it helps deliver the muscles oxygen

Front 131

Drinking fluid before, during and after activity. How much?

Back 131

before- 2-3 c; 15 min before 1-2 c
During (every 15 min)- 1/2-1c
After activity- 2 c per pound lost

Front 132

When to have sports drinks

Back 132

- if activity < 45 min = cool water
- if activity > 45 min = sports drinks to replace glucose / electrolytes

Front 133

beginning athletes lose more/less electrolytes than trained athletes

Back 133

more

Front 134

Should athletes take salt tablets to replenish sodium losses?

Back 134

No!

Front 135

Recommendations for pregame meals

Back 135

Easy to digest--low fiber, fat, protein
High carb--breads, potatoes, pastas, fruit juice
Light (300-800 cal)
3-4 hours before