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32 Cards in this Set
- Front
- Back
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Identify Macrominerals
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Found in large amounts in the body ~5 g
Calcium, Phosphorous, Magnesium, Sodium, Potassium, Chloride, Sulfur. -Calcium is the most abundant mineral in the body |
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Microminerals
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Iron, Zinc, Copper, Fluoride, Iodine, Chromium, Selenium, Mangenese, Molybdenum, Cobalt, Silicon, Boron, Nickel, Vanadium.
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General functions of minerals
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Proper bone formation; Calcium, phosphorus, magnesium, fluoride.
Electrolytes; Sodium, potassium, chloride. Enzyme related functions (coenzymes); Iron, zinc selenium copper |
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How does exercise accelerate the loss of a particular mineral?
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Mineral loss in sweat and urine (zinc, iron, and copper) may be greater in athletes resulting in higher needs for some minerals
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Compare and contrast the avg. intake of minerals by sedentary adults and athletes in the US. Which minerals are typically low in men? woman? both?
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-Men typically consume more minerals than women.
-Calcium and magnesium are low in both men and women - in athletes, adequate mineral intake is associated w/ adequate calorie intake. |
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What are the two most common mineral deficiencies?
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1. Iron-defeciency anemia
-female athletes 3% of more -very rare in male athletes 2. Osteoporosis -mostly in female distance runners under 30 |
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which minerals are associated with bone formation?
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Calcium, phosphorus, fluoride, and and magnesium
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Which mineral is associated with blood formation?
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Iron
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Why is iron necessary?
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For the synthesis of hemoglobin and myoglobin (muscle)
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What are important functions of iron?
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-Electron transport chain
-Antioxidant and immune defense -DNA synthesis; growth, reproduction, immune function, healing |
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What minerals are associated with the immune system?
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Zinc, Selenium, Iron
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Define bone remodeling
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is the continued renewal of bone through bone formation and resorption.
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Define osteoclasts
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are bone cells involved in bone resorption (dissolve away small portion of surface)
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Define osteoblasts
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are bone cells involved in bone formation
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Define cortical bone
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-Shafts of the long bones and on the surface
-Makes up 80% of skeleton |
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Define trabecular bone
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-Ends of the long bones and under the surface
-honeycomb like structure -20% of skeleton |
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Which bone is more susceptible to osteoporosis and why?
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the trabecular bone because of its greater surface volume, metabolic activity, and turnover.
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Describe the process of calcium homeostasis.
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Tight control is necessary for proper nerve and muscle function.
This is done by fast calcium exchange; -PTH activates calcium pumps in membranes surrounding bone fluid - Calcium is mobilized from bone fluid not mineralized bone - PTH stimulates calcium resorption in kidney and increased gastrointestinal absorption |
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What occurs with chronically low calcium intake?
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Slow calcium exchange
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What affects peak bone mass?
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-Adequate calcium and Vit. D intakes
-Weight-bearing exercise or activity -High impact exercise (jumping, strength training) -Estrogen; menstrual irregularities slow bone formation |
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How can bone loss associated with aging be prevented or reduced?
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Diet related- Calcium supplementation and Vitamin D intake
Exercise related- High intensity weight bearing activities and resistance training |
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Which athletes are at risk of osteoporosis?
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Female distance runners
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What factors increase mineral absorption?
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Presence of growth state; pregnancy, puberty
Presence of deficiency state Larger amounts of consumed food |
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What factors decrease mineral absorption?
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Increasing age
Poor health of GI disease Presence of comporting minerals Certain compounds found in food; phytic acid, insoluble fiber |
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What does mechanical loading do?
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increased bone mineral density which lessens risk of osteoporosis
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What are recommendations for maximizing bone health?
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Female athletes should strive for regular menstrual cycles
Continues sport participation Normal eating behaviors Adequate calcium intake |
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Why are athletes at risk for iron deficiency anemia?
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Loss of iron in athletes occurs from
-Menstrual loss -Fecal loss -Urinary loss -Sweat loss |
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What are the affects of iron deficiency on health and performance?
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it impairs performance;
-aerobic and endurance capacity declines. health symptoms; Fatigue, breathlessness, delayed recovery, paleness. |
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How do iron requirements differ for athletes?
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athletes need 30% more iron than general population
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What Iron sources are better absorbed?
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Heme (animal) sources are better absorbed than nonheme (plant) sources.
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What vitamin increases iron absorption?
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Vitamin C
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Evaluate the need for mineral supplements based on food intake and the safety and effectiveness of mineral supplements
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-Extreme intakes of mineral, too little or too much, are detrimental to health
-Adequate mineral intake is associated w/ adequate caloric intake and a variety of nutrient dense foods. - Food first, supplements second policy |
