Reading...
Play button
Play button
Use LEFT and RIGHT arrow keys to navigate between flashcards;
Use UP and DOWN arrow keys to flip the card;
H to show hint;
A reads text to speech;
83 Cards in this Set
- Front
- Back
|
What protein carries iron in the bloodstream?
|
transferrin
|
|
|
What iron containing compound carries oxygen in the bloodstream?
|
hemoglobin
|
|
|
What protein carries oxygen in the muscle cells?
|
myglobin
|
|
|
What is the average lifespan of the RBC?
|
120 days
|
|
|
What is the major storage form of iron?
|
ferritin
|
|
|
What factors enhance the absorption of iron?
|
MFP factor
vitamin C acids |
|
|
What foods reduce the absorption of iron?
|
phytates
vegetable proteins calcium in milk tannic acids in coffee or tea |
|
|
What is the function of MFP factor and what foods is it found in?
|
meat
fish poultry it increases absorption of nonheme iron |
|
|
Approximately what percentage of iron is normally absorbed overall?
|
18%
|
|
|
Know the process of iron absorption and recycling.
|
carried by transferrin to bone marrow after absorbed used to make rbc's surplus stored in liver as ferritin
|
|
|
What is the major cause of iron deficiency?
|
inadequate intake
|
|
|
Who is most susceptible to iron deficiency?
|
women in reproductive yrs
pregnant women infants toddlers adolescents |
|
|
What deficiency would a low level of hemoglobin indicate?
|
iron deficiency
|
|
|
What foods have iron added to them in fortification?
|
whole grains
cereals |
|
|
What binds with zinc and limits its bioavailability?
|
phytates
|
|
|
What transports zinc?
|
albumin
|
|
|
Zinc deficiency may result in what conditions?
|
groth retardation
arrested sexual retardation diarrhea decreased immune response |
|
|
Know the process of zinc absorption and recycling
|
taken in food picked up by intestinal cells transported into blood excess excreted thru fecespancreas recycles it
|
|
|
What are the best food sources of zinc? 3
|
beans
meat shellfish |
|
|
What mineral is necessary for thyroxine production?
|
iodine
|
|
|
What condition results from iodine deficiency?
|
goiter
|
|
|
What can result from iodine deficiency during pregnancy?
|
cretinism
|
|
|
What are the best food sources of iodine?
|
salt
seafood bread plants grown in iodine |
|
|
What are the best sources of fluoride?
|
flourinated drinking water
tea seafood toothpaste |
|
|
What condition does fluoride deficiency result in?
|
flouridosis
|
|
|
What does ACSM say is the exercise schedule needed to maintain an appropriate level of
fitness? |
150 min A week
|
|
|
What are the components of fitness?
|
flexibility
muscle strenght endurance cardiorespiratory endurance |
|
|
What is muscle atrophy?
|
muscle loss in size and strength
|
|
|
What is muscle hypertrophy?
|
muscle gain in size and strength
|
|
|
What is the progressive overload principle?
|
to slightly increase comfortable capacity in each area Asking a lil more from ur bo0dy
|
|
|
What is the minimum time cardio- respiratory endurance episodes be sustained for maximum benefits?
|
20 min or longer
|
|
|
What is the energy that drives immediate muscle contractions?
|
ATP
|
|
|
What nutrient raises muscle glycogen concentration?
|
carbohydrates
|
|
|
What fuel is used by muscle cells after about 20 minutes of low or moderate physical activity?
|
fat
|
|
|
What substance builds up in tissues when those tissues are deprived of oxygen?
|
lactic acid
|
|
|
During vigorous physical activity, how long until glycogen reserves are depleted?
|
2 hrs
|
|
|
What type of diet promotes superior performance in athletes?
|
high carb diet
|
|
|
What nutrient is depleted most rapidly with exercise?
|
water
|
|
|
What nutrient is depleted when a runner “hits the wall”?
|
glycogen
|
|
|
What should be the composition of the pregame meal in the athlete?
|
high fluids
300-800 kcal higher carb lower fiber low fat |
|
|
Why should you avoid fiber in the pregame meal?
|
it absorbs water and holds it in ur GI tract and swells
|
|
|
Understand the concept of a “critical period”
|
finite periods of intense development and rapid cell division (dev. of an organ or tissue)
|
|
|
What is the function of the placenta?
|
performs functions of respiratory system
absorption and excretion of feces |
|
|
At what stage in pregnancy is there a beating heart and complete nervous system?
|
8 weeks
|
|
|
The neural tube forms the initial part of what structure?
|
spinal column and brain
|
|
|
When is taking folate to lower birth is defects most effective?
|
1 month b4 1st trimester
|
|
|
Ideally how much weight should a normal woman gain during pregnancy?
|
25-35 lbs
|
|
|
What is the minimum recommended weight gain for a pregnant obese woman?
|
11-20 lbs
|
|
|
Know the best indicator of an infant’s overall health status
|
birth weight
|
|
|
How many extra calories are needed per day in the 2nd and 3rd trimester?
|
2nd- 340 kcal
3rd-450 kcal |
|
|
Which nutrients increase their absorption in pregnancy?
|
iron
|
|
|
What nutrients are required in higher amounts due to their role in red blood cell synthesis? 4
|
folate
b12 iron zinc |
|
|
Which nutrients are particularly difficult to meet the RDA during pregnancy? 2
|
iron
calcium |
|
|
What is pica?
|
craving for ice, clay, or dirt due to iron deficiency
|
|
|
Know the common gastrointestinal problems associated with pregnancy
|
heartburn
|
|
|
Know what a pregnant woman can do to alleviate her nausea 5
|
on waking arise slowly
eat dry toast or crackers chew gum suck hard candies eat small frequent meals |
|
|
What practices should be totally eliminated during pregnancy?
|
alcohol
medicinal drugs herbal supplements elicit drugs |
|
|
What is the recommendation for alcohol in pregnancy issued by the Surgeon General?
|
none
|
|
|
Know how many extra calories are needed per day during lactation
|
1st 6 mos- 330 kcal
2nd 6 mos- 400 kcal |
|
|
What effect do nutritional inadequacies have on the milk of a lactating woman?
|
reduce the quantity not quality of milk
|
|
|
Know what period of pregnancy would the most damage occur from alcohol
|
1st trimester
|
|
|
What is the energy requirement for infants (per kilogram)
|
100 kcal
|
|
|
What is the expected weight gain of an infant in the first year?
|
its supposed to triple
|
|
|
What nutrients may need to be supplemented in the breast fed infant?
|
Vit D
iron flouride after 6 mos |
|
|
What advantages does breast feeding have over formula? 3
|
free
immunities bifidious factors |
|
|
Know the composition of formula compared to human breast milk
|
almost same just a lil less fat and a lil more carbs
|
|
|
At what age can you introduce whole milk to a child?
|
after 1 year
|
|
|
Know when can low fat milk be introduced to a child
|
after age 2
|
|
|
What is “nursing bottle” tooth decay?
|
decay from bottle being left in babies mouth too long
|
|
|
At what age is an infant ready to swallow solid foods?
|
4-6 mos
|
|
|
What is the first cereal introduced to infants? Why?
|
rice cereal
cuz least allergies |
|
|
How can you help avoid allergies in infants when starting solids?
|
start with single foods
one at a time small portions 4-5 days between foods |
|
|
Know what foods should be avoided in infants
|
concentrated sweets
canned veggies honey and corn syrup |
|
|
What is the most prevalent nutrient deficiency among U.S. children?
|
iron deficiency
|
|
|
High intakes of milk may lead to what deficiency in children?
|
iron deficiency
|
|
|
What characteristics might you see in children who skip breakfast?
|
poor concentration
shorter attn span directly affects academic performance |
|
|
Know which foods most often cause allergies
|
shellfish
nuts eggs milk soy |
|
|
Know the difference between food intolerance and a food allergy
|
food intolerance-just doesn't sit well no antibody production
allergy-actual reaction antibodies made and histamines made also |
|
|
Approximately what percentage of U.S. children are overweight?
|
32%
|
|
|
What are the likely reasons for the increase in childhood obesity over the past 30 years?
|
tv
|
|
|
How many hours per day does the AAP recommend limiting TV to?
|
2 hrs per day
|
|
|
What are the recommended behaviors to help prevent obesity?
|
diet increase activity
|
|
|
What are the recommended behaviors to help prevent obesity?
|
snacks provide half of energy
peer influence beverages about 1/3 meals eaten away from home |
