March 31 2015 Nutrition Exam 3 Study Guide Q What sources of energy are utilized during resting and different forms of physical activity high low intensity exercising A a 1 3 Seconds of Energy ATP b 3 15 Seconds of Energy Creatine Phosphate c 30 Seconds 3 Minutes Glycogen Glucose Carbs d 3 Minutes 4 Hours Triglycerides Fats Q What is glycogen loading A a Also known as carbohydrate loading involves alternating both exercise duration and carbohydrate intake to maximize the amount of muscle duration Q When is glycogen loading most effective A a Endurance sports marathons ultra marathons long distance swimming cross country skiing triathlons Q What are the common heat illnesses A a Heat Syncope Dizziness that occurs after standing in the heat too long Also can occur when people stop suddenly after a race or stand rapidly from a lying position b Heat Cramps Muscle spasms that occur during or several hours after strenuous exercise Most commonly felt in the legs arms or abdomen after a person cools down They occur when sweat losses and fluid intakes are high urine volume is low and sodium intake is inadequate to replace these losses c Heat Exhaustion and Heat Stroke Heat exhaustion leads to heat stroke Early signs of heat exhaustion excessive sweating cold clammy skin rapid but weak pulse weakness nausea dizziness headache and difficulty concentrating As condition progresses consciousness becomes impaired Signs that person is progressing to heat stroke hot dry skin rapid and strong pulse vomiting diarrhea a body temperature greater than or equal to 104 hallucinations and coma Q What is the most fatal heat illness A a Heat Stroke prompt medical care is essential to save the person s life Q What are micronutrients A to macronutrients a Vitamins and Minerals that are needed in much smaller amounts compared b Micronutrients assist body functions such as energy metabolism and the formation and maintenance of healthy cells and tissues Q What is the difference between water soluble and fat soluble vitamins How are they absorbed transported stored excreted how often do we have to consume them Water Soluble Vitamins a Absorbed They are easily absorbed through the intestinal tract b Transported After absorbed though the intestinal tract they go directly into the bloodstream where they can travel to target cells c Stored With the exception of vitamin B12 we do not store large amounts d Excreted Kidneys filter from our bloodstream any excess amounts and of water soluble vitamins they are excreted through urine e How often do we have to consume them Because most water soluble vitamins are not stored in large amounts they need to be consumed on a daily or weekly basis Fat Soluble Vitamins a Absorbed They are absorbed along with dairy fat b Stored they are readily stored in the body s adipose tissue thus we do not need to consume them everyday c Excreted we consume more of them than we can use they build up in the adipose tissue liver and other tissues and can reach toxic levels This can damage our hair skin and bones d How often do we have to consume them stored in adipose tissue thus we do not need to consume them everyday Q What are the characteristics of minerals A a Naturally occurring inorganic non carbon containing substances b All minerals are elements simplest chemical form possible c Not digested or broken down prior to absorption d Cannot be degraded on exposure to heat or any other natural process Major Minerals a Require at least 100 mg per day b Store 5 grams in the body c Sodium d Potasssium e Phosphorous f Chloride g Calcium h Magnesium i Sulfur Trace Minerals Iodine a Require less than 100 mg per day b Store less than 5 grams in the body c Selenium d Fluoride e f Chromium g Magnesium Iron h i Zinc j Copper Q What affects micronutrient absorption both increase and decrease absorption Know some examples A Absorption depends on their chemical form Dietary Iron Heme absorb 25 only in meats fish and poultry NonHeme absorb 3 5 plant and animal foods iron fortified foods supplements Absorption is also influenced by many other foods within the meal o Ex fat soluble vitamins are much better absorbed when the meal contains some dietary fat On the other hand high fiber foods such as whole grains and foods high in oxalic acids such as ta spinach and rhubarb can decrease absorption of zinc and iron Q What is the main function of B Vitamins A a Main function facilitate the production of energy in the body Q What are the cofactors associated with each B Vitamin A Cofactors a Thamine Thaimin Thiamin pyrophosphate b Riboflavin B2 Flavin adenine dinucleotide FAD coenzyme c Niacin Nicotonic Acid Nicotinamide d Vitamin B6 pyridoxine pyrodoxal pyridoxoamine e Folate Folic Acid f B12 cyanocobalamin Q What processes are each B Vitamin involved in A a Thamin Required as enzyme cofactor for carbohydrate and amino acid metabolism b Riboflavin B2 Required as enzyme cofactor for carbohydrate and fat metabolism c Niacin Required for carbohydrate and fat metabolism Plays role in DNA replication and repair and cell differentiation d Pyridoxine Required as enzyme cofactor for carbohydrate and amino acid metabolism Assists synthesis of blood cells e Folate Required as enzyme cofactor for amino acid metabolism Required for DNA synthesis involved in metabolism of homocysteine f Cobalamin Assists with formation of blood Required or healthy nervous system function Involved as enzyme cofactor in metabolism of homocysteine Q Which B vitamins are sensitive to light and heat A a Riboflavin Q What are the deficiencies and toxicities associates with each B Vitamin A a Thamin a Toxicity None Known b Deficiency Beriberi fatigue apathy decreased memory confusion irritability muscle weakness b Riboflavin B2 a Toxicity None Known b Deficiency Ariboflavnosis swollen mouth and throat seborrheic dermatitis anemia c Niacin a Toxicity Flushing liver damage glucose intolerance blurred vision differentiation b Deficiency Pellagra Vomiting constipation or diarrhea apathy d Pyridoxine a Toxicity nerve damage Skin lesions b Deficiency anemia seborrhea dermatitis depression confusion and convulsions e Folate a Toxicity Masks symptoms of vitamin B12 Deficiency specifically signs of nerve damage b Deficiency Macrocytic anemia neural tube defects in developing fetus elevated homocysteine levels f Cobalamin Vitamin B12 a Toxicity None Known b Deficiency Pernicious anemia tingling and numbness of extremities nerve damage memory loss
View Full Document
Unlocking...