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70 Cards in this Set
- Front
- Back
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Periosteum |
connective tissue covering all bones |
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cortical bone |
compact or dense bone on outer surface |
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trabecular bone |
less dense, more open structure |
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bone marrow |
spongy tissue in flat bones |
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osteoblasts |
build bone |
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osteciast |
break down of bone |
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calcium: functions |
bone growth blood clot formation muscle contraction cellular metabolism maintaining cell integrity |
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calcium: health benefits |
decrease bone fractures decreases risk for colon cancer decrease risk of kidney stone formation decrease lead absoption |
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calcium: deficiency |
decrease bone mineral density osteopenia osteoporosis |
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calcium absorption decreased by |
oxalates tannins vitamin d deficiency diarrhea increased age |
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calcium absorption increased by |
high need growth pregnancy parathioyol hormones |
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calcium: food source |
drak green leafy vegetables almonds sardines milk, yogurt, cheese
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calcium supplements recommended to |
lactose intolerant milk allergies ovo-vegetarian began low calcium diets
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phosphorous: functions |
part of DNA and RNA replication component of bone and teeth strengthening allows enzymes and B vitamins to function maintains blood pH and fluid balance |
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Phosphorus: deficiency (found in) |
preterm infants vegans alcoholics nutrient poor diets persistent diarrhea |
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phosphorus: nutrient needs |
absorption enhanced by presence of vitamin D efficiently absorbed by the body |
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phosphorus: food source |
naturally abundant in many foods milk, cheese, bread nuts, fish, breakfast cereals, bran, eggs |
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vitamin d |
produced in the skin when exposed to UV light cholesterol is vitamin D precursor hormone activation occurs in liver and kidneys |
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vitamin d: functions |
-maintains calcium and phosphorus in blood -binds to and affects- immature system, nervous system, skin, muscles, reproductive organs -may decrease certain types of cancer risks
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amount of sun exposure needed to activate bitamin d i affected by |
skin color time of day strength of UV age exposure time season
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vitamin d: deficiency (decrease levels of vitamin d |
intestinal calcium absorption decrease rickets osteoporosis
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vitamin d: deficiency (increase deficiency risk in) |
dark skinned people low vitamin D diet elderly insufficient sun exposure diet without fortified food |
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vitamin d: food sources |
dietary sources are limited fatty fish fortified dairy foods fortified breakfast cereals |
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vitamin d: excess (toxicity symptoms) |
weakness loss of appetite diarrhea and vomiting confusion increase of urine output
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magnesium: functions |
nerve and heat functions assists enzymatic reactions provides rigidity to bones |
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magnesium: deficiency (causes) |
decrease bone strength and bone volume poor bone development decrease bone formation increase bone resporation helps relax muscles after contraction stabilizes calcium in enamel |
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Magnesium: diseases related |
hypertension type 2 diabetes osteoporosis migraines
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magnesium: absorption |
increase phosphorus, decrease mg absroption increase fiber, decrease mg absorption decrease protein, decrease mg absorption |
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magnesium: nutrient needs |
RDA -400 mg/day for men -310 mg/ day for women |
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magnesium: food source |
squash whole grains bran beans nuts seeds milk meat hard tap water coffee (espresso) |
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magnesium: excess ( toxicity) |
people with kidney failure abuse of OTC laxatives and antacids with Mg elderly people are at higher risk |
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fluoride: functions |
prevent dental caries -strengthens teeth structure -stimulates remineralization of enamel |
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fluoride: food source |
marine fish clams lobster shrimp tea seaweed natural water sources fluoridated water source |
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fluoride: excess |
fluorosis can occur from excessive intake of fluoridated toothpaste
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Vitamin K: functions |
synthesized by colonic bacteria builds bones blood clotting |
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vitamin k: deficiency in infants |
gut at birth is sterile: no bacteria on GI tract cant synthesize vitamin k needed for clotting
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vitamin k: deficiency in adults |
after long term antibiotic use and metabolism |
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vitamin k: food source |
resistant to cooking losses absorption requires dietary fat food: liver, dark green veggies |
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iron: deficiency anemia (stages) |
one: depleted body stores but no physical symptoms two: depleted circulating iron and some physopogical symptoms three: RBG's are some and pale |
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iron: nutrient needs |
male and post-menopausal female: 8 mg female: 18 mg/ day average intake: 13 mg (women), 18 mg (men) |
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zinc: deficiency |
growth retardation and sexual organ immaturity acne-like rash taste alteration |
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folate: functions |
cell division as coenzyme: supplies or accepts single carbon compounds helps form DNA |
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folate: deficiency (in early RBS synthesis) |
immature cells cant divide cells grow larger |
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folate: deficiency (symptoms) |
tongue inflammation diarrhea poor growth mental confusion |
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folate: deficiency in pregnant women |
decrease folate levels neural tubes close with first 28 days |
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folate: nutrient needs |
400 mg/day |
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Vitamin B-12: functions |
functions in folate metabolism maintaining myelin sheath that insulates neurons from each other requires intrinstic factor for absorption |
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Vitamin B-12: deficiency |
-destruction of parts of myelin sheath -neurological symptoms: irregular muscle actions, impaired reflexes, eventual paralysis -pernicious anemia: lack of B-12 absorption |
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Ways to determine intensity |
percentage of age predicted maximum heart rate rating of perceived exertion scale |
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exercise and food intake |
-most obvious distincton in nutrient needs between active and inactive total more calories -except for high energy intake at extremes daily intake dues not exceed 4000 k calories for me and 300 k cal for women |
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When is ATP used? |
always |
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what activities are ATP used for? |
all |
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when is PCr used? |
all exercise initially, short bursts of energy |
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what activities in PCr used in? |
shot put, high jump, bench press |
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when are anaerobic carbohydrates used? |
high intensity (30 seconds to 2 minutes) |
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what activities are anaerobic carbohydrates used? |
200 yard sprint |
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when are aerobic carbohydrates used? |
exercise lasts 2 minutes to several hours |
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what activities are aerobic carbohydrates used? |
basketball, swimming, jogging, power walking, soccer |
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when is aerobic fat used? |
exercise lasting more than a few minutes |
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what activities are aerobic fats used? |
long distance running, cycling |
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when is aerobic protein used? |
low amount used during all exercise |
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what activities are aerobic proteins used for? |
long distance running |
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what makes up most of bones? |
minerals |
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what percent of calcium is used for bone growth, development and maintanence? |
99 percent |
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what is a precursor for vitamin D |
cholesterol |
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where is calcidol turned into calcitrol? |
kidneys |
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what makes clotting factors active? |
vitamin k and calcium |
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primary function of red blood cells |
carry oxygen from lungs to tissue |
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cells that are normal color are |
normocytic |
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how often should you do aerobic actvity |
5 days a week, 20-60 minutes |
