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103 Cards in this Set
- Front
- Back
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Does an athlete need more or less of micronutrients than average person, why?
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1. More due to increased:
- excretion (sweat, urine, feces) - turnover (degradation) - retention (more mitochondria, enzymes in muscles) |
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Can athletes get all of the micronutrients from food? Key Points!!
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1. Micronutrients intake among athletes vary considerably between gender/sport - assessment required
2. Low energy intake associated with inadequate micronutrient 3. Recommended levels can be met through healthy |
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How many vitamins are there are what are the characteristics?
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13 vitamins
Organic molecules/most are essential Made up of water-soluble/fat-soluble |
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What is the difference between water soluble vitamins and fat soluble vitamins?
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1. Water Soluble - B complex, vitamin C
- dissolve in water, excess excreted, low toxicity 2. Fat Soluble - A, D, E, K - require fat for transport/absorbtion - excess stored in liver/adipocyte - higher potential toxicity because stored |
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What are characteristics of mineral, define major and trace?
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1. Inorganic, several essential
2. Major >100 mg/d - Sodium, Potassium, Calcium 3. Trace <100 mg/d - Iron, Zinc, Chromium |
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Things to consider when discussing micronutrients with clients?
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1. Effect on health
2. Effect on performance 3. Deficiency and toxicity 4. Supplementation 5. Good sources of vitamin/mineral in question |
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What are bad oxidative cells? Good?
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1. Bad = free radicals, pro oxidants
2. Good = Antioxidants |
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What is oxidative stress?
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1. Caused by metabolic reactions that use oxygen
2. Generates free radicals which are unstable reactive molecules that damage other cells. |
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What are pro-oxidants/free radicals?
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1. Have one or more unpaired electrons in the outer orbit.
2. Superoxide, Hydroxyl, Nitric Oxide |
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What are the effects of oxidative stress?
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1. Damage to:
- Lipids, constituents of cell membranes - Proteins, enzymes and constituents of cell membranes - DNA |
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What is the Antioxidant Defense System?
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1. Antioxidants are compounds that reduce oxidative stress and repair damage associated with it. (donate electrons to remove active free radicals).
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What are sources of free radicals?
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1. Normal metabolism
2. Exercise related energy production 3. Immune system 4. Medication 5. Environment |
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What are sources of antioxidants?
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1. Endogenous system (internal)
- enzymes body makes 2. Exogenous (external) - Dietary (includes Vitamins A, C, E and zinc, selenium, copper/some phytochemicals) |
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What micronutrients are antioxidants?
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1. Vitamins A, C, and E
2. Zinc, Selenium, Copper |
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What percentage of oxygen used in ATP production gets composed into free radicals?
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5 % into free radicals
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Why do endurance athletes have more free radicals?
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1. They have increased O2 consumption, which means an overall increase in production of free radicals.
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What are the actions of antioxidants?
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1. Inhibit radical formation
2. Neutralize radicals by donating an electron 3. Repair radical induced injury |
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Do athletes need antioxidant supplements?
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1. Inconclusive, but Vit A, E, Cu, Se, Zn all needed so hard to say if you need all or one or how much of each.
2. Arguments say that the body's natural antioxidant system is increased due to extended exercise training. |
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What is the ACSM/ADA guideline for vitamin/mineral supplementation for athletes?
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1. In general, no vitamin/mineral supplements are required if an athlete is consuming adequate energy from a variety of foods to maintain body weight.
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Each of these is a function of vitamin C, except:
A. Formation of Collagen in Tendons/ligaments/bones B. Wound Healing C. ATP production D. Antioxidant |
C. ATP production
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The best food sources of Vitamin C are:
A. Nuts B. Animal Products C. Diary Products D. Citrus Fruits |
D. Citrus Fruits
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Who is at risk for Vitamin E deficiency?
A. Sedentary people B. People who have low-fat or fat-free diets C. People who eat a lot of salt D. People who consume too much Vitamin C |
B. People who have low-fat or fat-free diets
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What are the major functions of Selenium?
A. Proper thyroid function B. Proper immune system function C. Antioxidant D. Healthy fetus development E. All of the Above |
E. All of the Above
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Which foods are good sources of both Selenium and Copper?
A. Seafood B. Nuts C. Fruit D. Plant foods |
A. Seafood
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Zinc plays a critical role in
A. Bone strength B. Muscle contraction C. Neural signal conduction D. Immune system |
D. Immune System
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Scurvy is a result of
A. Vitamin A toxicity B. Vitamin C deficiency C. Zinc deficiency D. Selenium toxicity |
B. Vitamin C deficiency
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The primary function of Vitamin E is
A. Antioxidant activity B. Blood-clotting C. Protein synthesis D. Aiding in gene expression |
A. Antioxidant activity
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Hyperkeratosis is a clinical condition resulting from
A. Selenium deficiency B. Zinc toxicity C. Vitamin E toxicity D. Vitamin A deficiency |
D. Vitamin A deficiency
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What is anemia?
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1. Deficiency in the size or number of RBC or the amount of hemoglobin they contain. (this limits exchange of o2 and co2)
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Which micronutrient (s) deficiency causes anemia?
A. Vitamin B6 B. Vitamin B12 C. Folic Acid D. Iron E. All of the above |
E. All of the above
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What is iron-deficiency anemia (other names, symptoms)
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1. Also known as microcytic (small RBC) hypochromic (deficient hemoglobin) anemia.
2. Small, pale RBC 3. Diminished levels of circulating hemoglobin |
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What are causes of iron-deficiency anemia?
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1. Low dietary intake
2. Impaired absorption 3. Increased excretion 4. In athletes (loss sweat, increased demand myoglobin/hemoglobin) |
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What are some indicators of Iron status?
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1. Serum iron - "free" iron in blood, bound to transferrin
2. Ferritin - stores iron in cells 3. Transferrin - transporter of Iron in blood (1-2 iron) 4. Hemoglobin - carry oxygen 5. Hematocrit - proportion of blood volume that is occupied with RBC. |
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What are the two Iron-deficiency anemia stages?
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1. Iron depletion - serum ferritin level <20 ug/L
- Iron stores are low and there is no dysfunction (no storage) 2. Anemia - Iron deficiency, ferritin level <12 ug/L, low hemoglobin (small, pale RBC) |
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What athletes are at risk for iron-deficiency anemia?
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1. Female athletes
2. Distance runners 3. Vegetarian athletes |
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What are the RDA values for iron-deficiency anemia?
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8 mg/d men, 18 mg/d women
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What is the treatment for Iron-deficiency anemia?
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1. Iron-rich diet
2. Supplementation 3. Takes 3-6 months to reverse (have to replenish storage) |
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What is the upper intake limit for Iron? Hemochromatosis?
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45 mg/d
- store iron easily compared to average person and can become toxic. |
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What is microcytic and megaloblastic?
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1. Microcytic: decreased production of RBC (B6 or iron deficiency)
2. Megaloblastic: Disturbed synthesis of DNA leading to abnormal RBC (B12 or folate deficiency) |
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What is sports anemia?
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1. Increased RBC destruction, which can seem like anemia.
2. Associated with early stages of vigorous training 3. Mechanism: decrease in hemoglobin concentration or a consequence of a disproportionate increase in plasma volume. |
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Which nutrient is required to maintain healthy bones?
A. Vitamin A B. Phosphorous C. Vitamin D D. Calcium E. All of the Above |
1. E: All of the Above
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Who is at risk for bone health diseases?
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1. Female athletes
2. Athletes in northern latitudes 3. Indoor trainings 4. Consuming low calorie diets |
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What is the process of Vitamin D from sunlight to active form?
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1. Provitamin D3 in skin
- converted to 2. Cholecalciferol - inactive form, goes to liver to make 3. Calcidiol - exits liver, to kidneys, converted to 4. Calcitriol - Active form of Vitamin D |
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What does the active form of Vitamin D and what does it do?
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1. Calcitriol - active form
2. Can go to intestine to pull calcium in 3. Help calcium enter the cells |
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What are recommended calcium and vitamin D requirements? How should you get this summer/winter?
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1. Calcium
- RDA 1000 mg - UL 2,500 mg 2. Vitamin D - 600 IU - UL 4,000 IU 3. Supplement: 150 mg Calcium, 400-800 UI vitamin D 4. Summer: sun exposure (15 min/day) 5. Winter: (milk, cereals, supplements) |
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Hemochromatosis is a clinical condition associated with
a) The accumulation of iron in the body’s tissue b) Folate deficiency c) Vitamin D oversupplementation d) Low dietary intakes of vitamin B12 |
A. Accumulation of iron in body tissues
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Each of these is a storage site for iron, except:
a) Intestinal cells b) Liver c) Neurons d) Bone marrow |
C. Neurons
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Which meal provides a mixture of heme and nonheme iron?
a) Spinach salad with nuts and raisins b) Oysters with lemon sauce c) Chicken kebab d) Bean and meat chili |
D. Bean and Meat Chili
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Which food when consumed as part of a meal increases iron absorption?
a) Tea b) Orange juice c) Soy milk d) Cow milk |
B. Orange Juice
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Megaloblastic Anemia is characterized by
a) Low B6 intake b) Impaired synthesis of hemoglobin ring c) Abnormal DNA synthesis leading to malformation of red blood cells d) Deficient hemoglobin content of red blood cells |
C. Abnormal DNA synthesis - deformed RBC
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Which nutrient(s) is required to maintain healthy bones?
a) Calcium b) Vitamin D c) Vitamin A d) All of the above e) A and B |
E. A and B (Calcium and Vitamin D)
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Which statement about the combined effect of phosphorus and calcium on bone health is FALSE?
a) Phosphorus combines with calcium to form a compound that provides rigidity to bones b) Most Americans consume low amounts of phosphorus and calcium, which is the leading cause of osteoporosis c) Phosphorus overload combined with suboptimal calcium intake is a common nutritional concern d) Phosphorus is found mainly in animal foods and soda, whereas calcium is in dairy and some plant foods |
B. Low amounts phosphorous and calcium by Americans.
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Which statement about Vitamin D is TRUE?
a) Parathyroid hormone activates vitamin D in the liver b) Calcitriol facilitates calcium absorption in the small intestine c) Ultraviolet light converts provitamin D3 to an active form of vitamin D d) Dietary vitamin D is poorly absorbed |
B. Calcitriol facilitates calcium absorption in the small intestine.
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What is the definition of electrolytes? What are they?
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1. Na, K, Cl
2. Become + or - charged ions when dissolved in fluids. |
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What are the functions of electrolytes?
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1. Conduct electrical signals
2. Regulate blood pressure 3. Maintain fluid balance |
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Where is potassium and sodium in terms of the cell?
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1. Potassium inside cell (intracellular cation)
2. Sodium outside cell (extra cellular cation) |
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What are food sources of sodium/chloride and potassium?
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1. Sodium: Table salt, processed/canned foods, smoked meats, snacks
2. Potassium: Starchy plants (banana, potato, beans) OJ, tomato juice, yogurt |
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What happens with Na-K imbalance?
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1. Usually over consumption for sodium
2. Water retention 3. Hypertension 4. Calcium excretion Needs to be in balance - if both low that is fine, but needs to be balance |
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RDA and UL values for Sodium, Potassium, Chloride?
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1. Sodium
1500-2300 mg/day 2. Potassium 4700 mg/day 3. Chloride 2300-3500 mg/day |
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Is supplementation of electrolytes recommended?
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1. No, except during intense exercise lasting more than 2 hours: sport drinks with 100+ mg Na.
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Electrolyte loss in sweat during exercise....
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1. Individual variability (230-1700 mg/L)
2. In most athletes, Na loss is <10 % of total body sotres after 4-5 hour exercise. 3. No appreciable loss of other electrolytes and minerals - only sodium. |
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Define phytochemicals, do they have RDA values?
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1. Non-essential compounds in plants believed to have health promoting effects in humans.
2. No RDA |
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What are three classes of phytochemicals?
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1. Phenolic
2. Organosulfides 3. Carotenoids |
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What are phenolic compounds (phytochemical) and examples of some?
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1. Antioxidants, Anti CVD
2. Flavonoids, grapes, teas |
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What are organosulfides (phytochemical) and examples of some?
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1. Anti-Cancer
2. Vegetables, garlic, onions |
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What are carotenoids (phytochemical) and examples of some?
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1. Antioxidant, Anti-Cancer, Immune System Support
2. Lycopene in carrots, beta-carotene, tomatoes |
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Dietary intake of phytochemicals can be increased by...
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5-9 servings of fruits/vegetables daily
Colorful fruits and vegetables Drinking 100 % fruit/vegetable juice MORE FRUITS AND VEGETABLES |
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What is a nutraceutical?
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1. Product isolated or purified from foods that provide a physiological health benefit.
2. Ex: Raspberry Ketones (DO RESEARCH) |
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What is a functional food? Define/examples.
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1. Any food or food ingredient that may provide health benefits beyond traditional nutrients it contains.
2. Cheerios, Salmon, Dark Chocolate, Phytosterols |
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Functional food have a potentially beneficial effect on health when consumed as...
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1. Part of varied diet
2. Regular basis 3. At effective levels Remember individual responses |
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Which mineral is an electrolyte?
a) Chloride b) Sulfur c) Iodine d) Boron |
A. Chloride
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Which food is considered a good source of potassium?
a) Cabbage b) Yogurt c) Meat d) Apple juice |
B. Yogurt
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Which statement about electrolytes is TRUE?
a) Sodium is a major intracellular electrolyte and potassium is an extracellular electrolyte b) The tolerable upper intake levels have been established for all electrolytes except potassium c) Electrolytes are involved in the regulation of oxidative energy metabolism d) Hypertension is the result of excessive intakes of potassium and sodium |
B. Tolerable levels set for everything except Potassium
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Exercise-related sweating may result in a significant loss of:
a) Potassium b) Iron c) Phosphorus d) Sodium e) All of the above |
D. Sodium
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With respect to electrolyte supplementation during exercise
a) All athletes should be encouraged to drink electrolyte containing sports drinks b) Electrolytes should be ingested if one exercises for more than one hour c) Electrolytes should be ingested if one exercises for more than 2 hours d) Replacing electrolytes is not a priority, this can be done soon after exercise |
C. Ingested after 2 Hours of exercise
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Phytochemicals
a) Are essential b) Should be consumed according to the established RDA values c) Are found in healthy animal and plant foods d) Have physiological effects in humans |
D. Physiological effect on humans
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Which is an example of a nutraceutical?
a) A dietary supplement that consists of non-nutrients extracted from food b) Pharmacological dosage of Vitamin A c) Any dietary supplement ingested by mouth d) A supplement developed by a legitimate pharmaceutical company |
A. Supplement non-nutrients extracted from foods
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Phytochemical supplementation help at all?
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1. NO
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Major Functions of Water
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1. Transport
2. Waste Removal 3. Cell Structure |
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Intracellular versus extracellular water components... Amounts?
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Intracellular:
- Inside cell - 2/3 of body water Extracellular: - Outside cell (lymph, blood plasma, etc.) - 1/3 body water |
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Venues of water loss? Total water loss?
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1. Urine (1300 ml/day)
2. Feces (100 ml/day) 3. Sweat during exercise (moderate loss of 1 L/h) 4. Insensible perspiration (skin 600 ml and exhaled air 200 ml) |
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Sources of water? (3)
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1. 70 % from ingested fluids (milk, sports drinks, juices)
2. 20 % from ingested foods 3. 10 % formed during metabolism |
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Homeostatic control of body water and blood volume... What are the steps?
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1. Stimulus, eg: excessive sweat loss
2. Blood volume decreases/blood osmolarity increases 3. Hypothalamus detect changes through osmoreceptors 4. Pituitary gland stimulated by hypothalums releases ADH into circulation 5. Kidneys stimulated by ADH increase water reabsorption 6. Water absorbed by kidneys is given to blood. |
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What are the causes of dehydration?
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1. Underestimation of sweat loss
2. Reliance on thirst 3. Delayed Availability (takes 40 min to reach cells) 4. Tolerable Limit - how much consumed during exercise |
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Symptoms of dehydration (first signs, last signs)
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1. First: Thirst, increased HR
2. Last: Muscle spasms, kidney failure, death |
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Physiologic effects of dehydration:
1. Blood volume 2. Cardiac output 3. SKin blood flow 4. Sweat rate 5. Heat dissipation 6. Muscle glycogen use 7. Body core temp |
All decrease EXCEPT muscle glycogen use and core temp increase.
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What are normal, exercise and hyperthermia core temps?
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36-38 Celcius - normal
38-40 celcius - exercise >40 celcius - hyperthermia |
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Weather conditions that increase risk of hyperthermia...
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80 Farenheit, 40 % humidity
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Mechanism of heat loss (steps involved)
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1. Heat generated in muscle goes to core
2. Thermoreceptors in hypothalamus read core temp 3. Blood flow to skin increases 4. Evaporation increases - cooling effect |
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What are signs/symptoms of heat cramps, exhaustion, stroke? Correlated actions?
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1. Cramps: cramping, stretch/fluids
2. Exhaustion: profuse sweating, rapid pulse, fainting, cease activity/rest/fluids 3. Stroke: lack sweat, confusion, disorientation, call 911, initiate rapid cooling. |
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What is hyponatremia? Causes, levels?
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1. Low plasma sodium concentration (<125 mmol/L) (normal 130-160 mmol)
2. Most common in ultra-endurance events 3. Causes: excessive drinking, sodium loss in sweat, kidney limited capacity to excrete water. |
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Prevention of Hyponatremia?
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1. Sports drink with at least 100 mg of sodium per 8 oz if exercise lasts more than 2 hrs.
2. Ask how much they have been drinking. |
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What are ways to monitor hydration levels? Can your body adapt to dehydration?
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1. Body weight fluctuations
2. Urine color 3. Urine specific gravity (USG) - concentration of particles in urine. 4. NO ADAPTATION |
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How do you calculate fluid needs for athletes?
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Total calories / 240 mL = No. Cups/Day
Add water loss due to sweating 2-3 cups per pound lost |
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Pre-Exercise Hydration tips
30-60 min 10-20 min |
30-60 minutes --- 2 cups
10-20 minutes --- 1 cup |
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Hydration during exercise tips?
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1 Cup every 15 minutes
Fluid loss is difficult to match fluid intake because lose quite a bit in sweat 1-3 L/h |
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At what time period do you need to start drinking fluids during exercise and when should you consume sport drinks over water?
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1. <30 minutes no fluids needed
2. Sports drinks over water if OVER 60 minutes |
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Post-Exercise Hydration tips?
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2-3 Cups per pound lost
Drink small quantities frequently |
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What beverage is best for fluid retention in the body?
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1. Gatorade - then water
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Solutions of ____- ________ % CHO are best for fluid retention and energy needs during exercise.
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6-8 % or 14-19 grams.
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How do you determine CHO concentration in a beverage?
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CHO grams in 1 cup / 240 mL
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Why is sodium added to sports drinks?
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1. Typically 50-110 mg of sodium per 8 oz
2. Prevents hyponatremia 3. Maintains thirst 4. Increases taste 5. Decreases urine production 6. Increases water/glucose absorption |
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Heat Acclimatization means/occurs/benefits?
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1. 7-14 days to see changes
2. Exercise at >70 % VO2 max 3. Increased: sweating/blood volume 4. Decreased: Core temp/HR/Sodium loss |
