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HUN1201
Test 3
| Question | Answer |
|---|---|
| The energy-carrying molecule in the body. Must be generated continuously since muscles store only enough for 1–3 seconds of activity | ATP (Adenosine Triphosphate) |
| After depleting ATP stores, muscles turn to this source which stores energy that can be used to make ATP. Lasts 3-30 seconds of maximal physical effort. | Creatine Phosphate (CP) |
| After creatine phosphate, the next source of energy for ATP production | Glucose |
| Process by which glucose provides ATP | Glycolysis |
| Glucose source during exercise | Muscle Glycogen & Blood Glucose |
| Glycogen stores are | Limited |
| Primary glycolysis end product | Pyruvate |
| With limited Oxygen, Pyruvate is converted to | Lactic Acid |
| The by-produce of intense activity | Lactic Acid |
| Excess lactic acid goes back to where to be converted into what? | Liver; Glucose |
| This type of breakdown of glucose yields two ATP molecules | Anaerobic |
| This type of breakdown of glucose yields 32-38 molecules of ATP | Aerobic |
| Source of ATP production used mainly for high-intensity activity | Carbohydrates |
| Source of ATP production used mainly for low intensity or long duration (marathons) activity. | Fats (Triglycerides) |
| Athletes need what percentage of total energy from Carbohydrates? | 45-65% |
| In order to enhance muscle protein synthesis and Optimize glycogen storage, following exercise in the first 4-6 hours of recovery, one must obtain: | Carbohydrates and Protein |
| GI distress, feeling heavy, bloated, and sluggish are all side effects of: | Carbohydrate (glycogen) loading |
| Alteration of exercise duration and carbohydrate intake to maximize muscle glycogen; does not always improve performance. | Carbohydrate (Glycogen) Loading |
| Increased number and activity of enzymes invovled in | Fat Metabolism |
| Recommended or not?: High protein, Low carb diet for athletes. Why? | Not recommended. Too low in energy and CHO to support training and ferformance. |
| Lubricant that bathes tissues and cells | Water |
| Fluid involved in temperature regulation (evaporative cooling) | Water |
| Dizziness due to a water imbalance is known as | Heat Syncope |
| Heat cramps due to water imbalance causes | Muscle Spasms |
| Heat exhaustion and heatstroke occur on a | Continuum |
| When should fluids be consumed? (In relation to exercise) | Before, During, and After exercise |
| Is the thirst mechanism reliable? | No |
| How much water should we drink? | Enough to maintain body weight |
| Vitamins and Minerals that are needed in small amounts are known as | Micronutrients |
| Carbon containing compounds that regulate a wide range of body processes are known as | Vitamins |
| Fat Soluble Vitamins | A, D, E, and K |
| When one consumes ten times a recommended intake or more, it is known as: | Megadosing |
| Vitamins that are toxic when taken in excess | Fat-Soluble Vitamins |
| Vitamins readily stored in body's adipose tissue | Fat-Soluble Vitamins |
| These are not stored in large amounts; they need to be consumed on a weekly basis. Deficiency symptoms can arise quickly. | Water-Soluble Vitamins |
| Naturally occurring inorganic substances | Minerals |
| All minerals are not digested nor broken down prior to absorption because they are: | Elements |
| Minerals that require at least 100mg per day | Major Minerals |
| Minerals that require less than 100 mg per day: | Trace |
| The absorption of vitamins and minerals depends on their | Chemical Form |
| Word that describes only in meats, fish, and poultry. | Heme |
| Word that describes plant and animal foods, iron-fortified foods, and supplements. | Non-Heme |
| Decreases zinc and iron absorption | Oxalic Acid |
| Most minerals have better absorption from what over what? | Animal sources over supplements |
| Does enriching a low-nutrient food in vitamins in minerals turn it into a healthful food? | No |
| From which source is it easier to develop a toxicity? Supplements or Animal Foods? | Supplements |
| Adequate intake of Vitamin C has been associated with a lower risk of: | Cataracts |
| Adequate intake of Vitamin D has been associated with a lower risk of: | Colon Cancer |
| Adequate intake of Vitamin E has been associated with a lower risk of: | Complications of diabetes |
| Adequate intake of Vitamin K has been associated with a lower risk of: | Osteoporosis |
| Adequate intake of calcium has been associated with a lower risk of: | Hypertension (high blood pressure) |
| Adequate intake of chromium has been associated with a lower risk of: | Type 2 Diabetes in older adults |
| Adequate intake of Magnesium has been associated with a lower risk of: | Muscle wasting in older adults |
| Adequate intake of Selenium has been associated with a lower risk of: | Certain types of cancer |
| Do vitamins and minerals provide energy directly? | No |
| Vitamins and Minerals are needed for generating energy from | Macronutrients |
| Which vitamins are particularly important in assisting energy metabolism? | B-Complex Vitamins |
| Vitamins and Minerals often function as: | Coenzymes |
| Coenzymes that function in cell regeneration and red blood cell synthesis: | Folate & Vitamin B12 |
| Works in metabolizing CHO and BCAA; assists in the production of DNA, RNA, and synthesis of neurotransmitters: | Thiamin (Vitamin B1) |
| Pork products, sunflower seeds, beans, whole or enriched grains are all good sources of: | Vitamin B1 (Thiamin) |
| Deficiency of this causes beriberi | Thiamin (vitamin B1) |
| What is beriberi? | muscle wasting, nerve damage |
| Coenzyme involved in oxidation-reduction reactions. Part of coenzyme glutathione peroxidase (antioxidant) | Riboflavin (vitamin B2) |
| Milk, enriched foods, and meat are good sources for: | Riboflavin (Vitamin B2) |
| Light-sensitive vitamin | Riboflavin (Vitamin B2) |
| Deficiency of Riboflavin is known as: | Ariboflavinosis |
| Ariboflavinosis is characterized by | a deficiency of riboflavin and a sore throat and swollen mucous membranes |
| Coenzyme of Riboflavin | FAD (Flavin Adenine Dinucleotide) |
| The two forms of Niacin | Nicotinic Acid and Nicotinamide |
| Vitamin required for oxidation-reduction reactions of CHO, proteins, and fats; can be made from amino acid tryptophan | Niacin (Vitamin B3) |
| Deficiency of this causes Pellagra | Niacin (Vitamin B3) |
| Good sources of this Vitamin include meat, fish, poultry, enriched breads and cereals | Niacin (Vitamin B3) |
| Coenzyme in amino acid metabolism and glucagoneogenesis | Vitamin B6 (Pyridoxine) |
| Good sources of this vitamin include: meat, fish, poultry, enriched cereals, and starchy veggies | Vitamin B6 (Pyridoxine) |
| Toxicity form high dose supplements of pyridoxine causes | Nerve damage and Skin lesions |
| Deficiency of this vitamin causes damage to skin, blood, and nerve tissue | Vitamin B6 (Pyridoxine) |
| 3 groups of coenzymes: | Pyridoxine (PN) Pyridoxal (PL) Pyridoxamine (PM) |
| Essential for fatty acid metabolism & required for synthesizing cholesterol, steroids, and detoxification of drugs | Pantothenic Acid |
| Good sources of this vitamin include: Chicken, beef, egg yold, potatoes, oat cereals, and tomato products | Pantothenic Acid |
| Deficiencies are rare and there are no adverse side effects from excess amounts of this vitamin | Pantothenic Acid |
| Coenzymes for fatty acid synthesis, glucagoneogenesis; carbohydrate, fat, and protein metabolism | Biotin |
| Deficiency seen in large consumption of raw egg whites over time | Biotin |
| Vitamin-like substance. Metabolism, cell membranes, neurotransmission, fat and cholesterol metabolism/transport. Found in Bile | Choline |
| Homocysteine Metabolism, widespread in foods | Choline |
| Deficiency of this causes fat accumulation in the liver: | Choline |
| Component of thyroid hormones. Regulates body temperature, metabolism. Important for reproduction and growth | Iodine |
| Good Sources of this include: saltwater fish, iodized salts | Iodine |
| Excess iodine consumption interferes with function of | thyroid |
| What is a goiter? | An enlarged thyroid gland due to excess iodine or too little iodine. |
| Two iodine deficiency disorders (IDDs) | Cretinism and Hypothyroidism |
| Characterized by mental retardation and stunted growth; caused by iodine deficiency | Cretinism |
| Caused by iodine deficiency; characterized by decreased body temp, cold intolerance, weight gain, fatigue, and sluggishness | Hypothyroidism |
| Toxicity of iodine and autoimmune disease (Grave's Disease) causes | Hyperthyroidism |
| Caused by iodine toxicity; characterized by weight loss, increased heat production, muscular tremors, nervousness, racing heartbeat, and protrution of the eyes | Hyperthyroidism |
| Assists insulin to transport glucose from the bloodstream into the cells; important for RNA and DNA metabolism; supports immune function and growth | Chromium |
| Deficiency of chromium causes | rise in blood glucose and insulin levels |
| Cofactor in protein, fat, and CHO metabolism, glucagoneogenesis, cholesterol synthesis, and urea formation | Manganese |
| Part of antioxidant superoxide dismutase; whole grain foods are a good source | Manganese |
| Toxicity of this impairs the nervous system, causing spasms and tremors | Manganese |
| A major mineral and component of thiamin and biotin | Sulfur |
| Sulfur is a part of the two amino acids: | Methionine & Cysteine |
| Required by liver for alcohol detoxification; assists in maintaining acid-base balance; obtained from dietary proteins | Sulfur |
| Diets high in unenriched, processed foods provide inadequate levels of which vitamins? | B-Vitamins |
| Compounds that protect cells from the damage caused by oxidation | Antioxidants |
| Vitamins E,C,A, and Selenium all have what kind of properties? | Antioxidant |
| Chemical reaction in which atoms lose electrons | Oxidation |
| Occurs when atoms gain an electron | Reduction |
| Stable atoms have an even number of electrons (pairs) orbiting; electron loss during oxidation leaves an odd number or unpaired electron, causing unstable atom otherwise known as a | Free Radical |
| Oxygen molecule that becomes a free radical is known as | Reactive Oxygen Species (ROS) |
| Metabolic processes such as the immune system fighting infections and Environmental factors such as pollution, excess sunlight, toxic substances, radiation, tobacco smoke, and asbestos cause | Free Radicals |
| When free radicals form within the phospholipid bilayers of cell membranes and steal electrons, this causes | Cell Damage |
| What can free radicals damage? | LDLs, cell proteins, and DNA |
| What is increased when there are free radicals in the body? | Risk for chronic disease |
| What stabilizes free radicals and opposes oxidation? | Antioxidants |
| This donates electrons or hydrogen molecules to free radicals to stabilize them and reduce oxidation damage | Antioxidant Vitamins |
| These act as cofactors within enzyme systems that convert free radicals to less damaging substances that can be excreted | Antioxidant Minerals |
| These breakdown oxidized fatty acids and make more vitamin antioxidants available to fight other free radicals. | Antioxidant Enzymes |
| Superoxide dismutase, Catalase, and Glutathione peridoxase are | Antioxidant Enzymes |
| converts free radicals to less damaging substances, such as hydrogen peroxide | Superoxide dismutase |
| removes hydrogen peroxide from the body | Catalase |
| Removes hydrogen peroxide | Glutathione Peridoxase |
| Fat soluble, absorbed with dietary fats; stored in adipose tissue, cell membranes | Vitamin E |
| Incorporated into the chylomicron to be transported to the liver and very-low-density lipoproteins (VLDLs) | Vitamin E |
| The biologically active forms of Vitamin E | Tocopherol compounds |
| Form of Vitamin E that is most potent, found in food | Alpha-tocopherol |
| What is the RDA for alpha-tocopherol? | 15 mg/day |
| Protecting polyunsaturated fatty acids (PUFAs), fatty cell components, and LDLs from oxidation (lowering heart disease risk) are all functions of | Vitamin E |
| This is added to oil-based foods and skincare products to reduce rancidity and spoilage | Vitamin E |
| This is essential for normal nerve and muscle development, an enhanced immune system, and for vitamin A absorption if it is low | Vitamin E |
| This is destroyed by exposure to oxygen, metals, ultraviolet light, and heat | Vitamin E |
| Toxicity of this vitamin causes nausea, intestinal distress, and diarrhea | Vitamin E |
| This vitamin interacts with anticoagulants (aspirin, Coumadin) | Vitamin E |
| Long term use of this vitamin may cause hemorrhagic stroke | Vitamin E |
| Deficiency of this causes Erythrocyte hemolysis (rupturing of blood cells) and leads to anemia | Vitamin E |
| Loss of muscle coordination and reflexes, impaired vision, speech, and immunity as well as fat malabsorption are all symptoms of deficiency of this | Vitamin E |
| Water soluble vitamin that synthesizes collagen, DNA, Bile, neurotransmitters (serotonin), Catnitine, and hormones | Vitamin C |
| What is associated with neurotransmitters? | Serotonin |
| What is associated with transportation of long-chain fatty acids? | Carnitine |
| Thyroxine, Epinephrine, and Steroids are what? | Hormones |
| What does Vitamin C do for LDL cholesterol? | It is an antioxidant for protecting LDL-cholesterol from oxidation |
| What does vitamin C, as an antioxidant, do for the lungs? | It protects the lungs from ozone and cigarette damage |
| What does Vitamin C, as an antioxidant, do for the White blood cells? What occurs as a result? | It protects them & results in an enhanced immune function |
| What reduces nitrosamines? | Vitamin C |
| Cancer-causing agent found in cured and processed meats | Nitrosamines |
| What regenerates oxidized vitamin E and enhances iron absorption? | Vitamin C |
| What are the Vitamin C requirements? | 90 mg/day (men), 75 mg/day (women) |
| Do smokers require more Vitamin C? How much More? | Yes; 35 mg/day more |
| What causes a need for more Vitamin C? | Healing from traumatic injury, surgery, burns, and birth control. |
| What is the best source of Vitamin C? | Fresh fruits and veggies |
| What 2 things destroy Vitamin C? | Heat and Oxygen |
| 3 methods of cooking that reduce vitamin C loss. | steaming, microwaving, and stir-frying |
| What is the UL for Vitamin C? | 2,000 mg/day |
| What can long term excess Vitamin C intake cause? | Nausea, diarrhea, nosebleeds, and abdominal cramps |
| What is hemochromatosis? | Excess Iron accumulation in the body |
| What is the most common Vitamin C deficiency disease? | Scurvy |
| Bleeding gums, loose teeth, weakness, wounds that fail to heal, bone pain and fractures, diarrhea, and depression are all symptoms of | Scurvy |
| Does drug and alcohol abuse increase risk for vitamin C deficiency? | Yes |
| Does a low fruit and veggie intake increase the risk for vitamin C deficiency? | Yes |
| Liquid portin of cells and tissues; able to move freely and adapt to shapes; about 50-70% of healthy adult body weight | Body Fluids |
| Within the cell; 2/3 of body fluid | intracellular fluid (ICF) |
| outside the cell; 1/3 of body fluid | extracellular fluic (ECF) |
| Material between cells that make up a particular tissue or organ (muscle, liver) | Interstitial Fluid |
| Water in the blood and lymph that transports blood cells within arteries, veins, and capillaries. | Intravascular Fluid (Plasma) |
| Where is fluid content higher: Lean tissue or fatty tissue? | Lean Tissue |
| Doe males or females have more lean tissue? | Males |
| Why does body water increase with age? | People lose lean tissue as they age |
| Dissolved substances that disassociate in solution into electrically charged particles called ions | Electrolytes |
| Which electrolytes are positively charged? | Na+, K+ |
| Which electrolytes are negatively charged? | CL-, HPO4 2- |
| What are the predominant electrolytes in extracellular fluid? | Sodium, Chloride |
| What are the predominant electrolytes in intracellular fluid? | potassium, phosphorous |
| 2 things that help regulate blood volume and BP | Fluids, Kidneys |
| Stimulates the kidneys to reabsorb water, reducing urine | Antidiuretic hormone (ADH) |
| Responds to decreased Blood pressure | Renin |
| Increases Blood Pressure | Angiotensin II (vasoconstrictor) |
| signals the kidneys to retain sodium and chloride, thereby retaining water, increasing blood pressure, and decreasing urine output | Aldosterone |
| Fluid that protects the brain and spinal cord | Cerebrospinal Fluid |
| Fluid that protects the fetus | Amniotic |
| Fluid that lubricates the joints | Synovial Fluid |
| Fluid that cleanses and lubricates eyes | Tears |
| Fluid that moistens food for swallowing | Saliva |
| permeable to water, but not freely permeable to electrolytes | Cell Membranes |
| How does water move? | By Osmosis |
| What is Osmosis | Lower concentration to higher concentration |
| keeps electrolytes from drawing liquid toward them across a semipermeable membrane | Osmotic Pressure |
| This enables nerves to respond to stimuli | Electrolytes |
| Nerve impulses are initiated at nerve cell membranes in response to a change in _____ _____ across the membrane | electrical charge |
| These electrolytes ensure that nerve impulses are generated, transmitted, nd completed: | Na+ and K+ |
| Excretion of water as urine and sweat during exercise or in a hot environment are examples of what? | Sensible Water Loss |
| Excretion of water through skin (not sweating) or through lungs during exhalation are examples of what? | Insensible Water Loss |
| Six sources of Drinking water | Carbonated, Mineral, distilled, purified, tap, bottled |
| Leading cause of death around the world | dehydration |
| What happens if we drink too much water? | Dilution of blood sodium concentration |
| Electrolyte that affects BP, acid-base balance, nerve impulse transmission, muscle contraction and relaxation, glucose absorption from the small intestine. | Sodium |
| AI of sodium | 1,500 MG/ day |
| what is common with high sodium diets? | high blood pressure |
| Abnormally high blood sodium concentration | Hypernatremia |
| When a patient cannot effectively excrete sodium, it is likely they have one of two conditions: | Congestive heart failure or kidney disease |
| When a patient cannot effectively excrete sodium exemplify symptoms of | High blood volume, edema (swelling), and high blood pressure |
| Abnormally low blood sodium levels | Hyponatremia |
| Occurs from prolonged sweating, vomiting, diarrhea | Hyponatremia |
| Together with sodium, maintains fluid balance and regulates the contraction of muscles and transmission of nerve impulses | Potassium |
| A high intake of this electrolyte helps maintain lower blood pressure | Potassium |
| The main source of this is fresh fruits, veggies, legumes, and whole grains | Potassium |
| Processed foods increases what and decreases what content? | Sodium; Potassium |
| High Blood Potassium Levels | Hyperkalemia |
| Can alter normal heart rhythm, resulting in heart attack and death | Hyperkalemia |
| Low blook potassium levels | Hypokalemia |
| Seen in people with kidney disease or diabetic ketoacidosis | Hypokalemia |
| Can occur when taking certain diuretics and with extreme dehydration, vomiting, diarrhea, alcohol abuse, long-term consumption of natural licorice (glycyrrhizic acid or GZA), or eating disorder (abnormal heart rhythms) | Hyptokalemia |
| Aids digestion (HCL in the stomach); assists the immune system and in the transmission of nerve impulses | Chloride |
| Hypertension in salt-sensitive individuals is a toxicity of | Chloride |
| Required for fluid balance, critical role in bone formation, activates or deactivates enzymes | Phosphorus |
| The activation or deactivation of enzymes with the use of phosphorus | Phosphorylation |
| Found in ATP, DNA, RNA, cell membranes, and lipoproteins | Phosphorus |
| Found in high protein foods: meat, milk, eggs. More readily absorbed from animal sources | Phosphorus |
| The plant storage form of Phosphorus | Phytic Acid |
| What happens if you consume too much phosphorus? | Muscle spasms, convulsions |
| When fluid loss exceeds fluid intake, this occurs | Dehydration |
| Who is at increased risk for dehydration? | Elderly and Infants |
| Condition when kidneys retain too much water, causing overhydration and hyponatremia | Water Intoxication |
| An imbalance in this can alter nervous system and muscle function | Electrolytes |
| Beta-Carotene is a phytochemical classified as a | cartenoid |
| Expressed in food as Retinol Activity Equivalents (RAE), which indicates how much active vitamin A is available to the body after conversion | Beta-Carotene |
| Weak antioxidant; fights lipid oxidation in cell membranes; enhances immune system; protects skin from UV-ray damage | Beta-Carotene |
| Not an essential nutrient; doesn't have an RDA nor does it have an AI | Beta Carotene |
| Red, orange, yellow, and deep green fruits and vegetables are the food sources of this | Beta-Carotene |
| What improves digestibility and absorption of Beta-Carotene? | Heat |
| reversible and harmless skin condition in which the skin pigment turns orange | carotenosis |
| Active forms of Vitamin A | Retinol, Retinal, and Retinoic acid |
| Where is Vitamin A mostly stored? | In the Liver |
| Vision,sexual reproduction, bone health, immune system | Retinol and Retinal |
| Cell differentiation, bone health, immune function | Retinoic Acid |
| Antioxidant, scavenges free radicals and protects LDL from oxidation; sperm production and fertilization | Vitamin A |
| Food Sources: animal (liver, egs, dairy, fortified foods) plants (darkgreen, orange, and deep yellow fruits and veggies) | Vitamin A |
| Which vitamin is highly toxic? | A |
| night blindness, xerophthalmia, hyperkeratosis, impaired immunity, failure of normal growth | Deficiency of Vitamin A |
| antioxidant Part of glutathione peroxidase enzyme system and spares vitamin E | Selenium |
| Thyroxine production, basal metabolism, body temperature | Selenium |
| Sources: organ meats, pork, seafood | Selenium |
| Keshan Disease, Kashin Beck Disease, Impaired immunity. | Selenium Deficiency |
| Brittle hair and nails, skin rashes, vomiting, nausea, weakness, cirrhosis of the liver | Toxicity of selenium |
| 3 antioxidants that are part of the superoxide dismutase enzyme antioxidant complex | copper, zinc, and manganese |
| Leading cause of death in adults. US. | Cardiovascular Disease (CVD) |
| what is atherosclerosis? | hardening of the arteries |
| Scavenge free radicals Reduce low-grade inflammation Reduce blood coagulation and clot formation | Vitamin E and lycopene |
| Leading cause of blindness Deterioration of center portion of retina Loss of the ability to see details | macular degeneration |
| Damaged portion of eye’s lens (cloudy vision) Impaired adjustment from dark to bright light | cataract |
| What are the fat soluble vitamins? | A, D, E, and K |
| What is megadosing? | taking 10 or more times the RDA or AI |
| What are not digested or broken down prior to absorption? | Minerals |
| Which four minerals are important for fluid balance? | Sodium, Potassium, Phosphorus, and Chloride |
| What are they two types of dietary irons? | Heme and Non heme |
| Can fats be metabolized to generate ATP? | Yes |
| What two things decrease zinc and iron absorption? | Oxalic Acid and Tonins |
| What energy source is used for high intensity activity? | Carbs |
| What energy source is used for low intensity activity? | Fats (triglycerides) |
| In a healthy individual, how much of body weight should be made up of water? | 50-70% |
| What does an influx of CA2+ into the muscle from the extracellular space result in? | Muscle Contraction |
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