NASM CNC - Ch. 10
distribution of magnesium in body
- 60% is found in bone tissue - 20% in skeletal muscle - 19% in other soft tissues (heart, liver, lungs) - 1% is found extracellular fluid
information on calcium in the body
- 99% of calcium found in the human body is bound up in tissues such as bone and teeth - 1% of the calcium in the body is present in circulation - calcium makes up 1-2% of the entire human body, making it the most abundant mineral (institute of medicine, 2012)
What can a client incorporate into their diet to minimize their chances of becoming deficient in water-soluble vitamins? Check all that apply.
- animal meats or animal by-products such as dairy or eggs - green leafy vegetables and other bright colored vegetables - a variety of nuts and seeds - grains and legumes - enriched or fortified grains or oils in moderate quantities
What can a client incorporate into their diet to minimize the chances of becoming deficient in fat-soluble vitamins?
- consume several servings of vitamin rich nuts and seeds (2-3) per day - consume fatty fish at least once a week - consume several servings of fortified dairy products (2-3) per day
Hyponatremia (low-sodium concentration in the blood) sets in when sodium falls below what concentration?
135 millimolar
What is the maximal recommended daily intake of mercury?
2 µg/kg
What percent of children under the age of 5 have vitamin A deficiency worldwide?
33%
Based on a 2,000 kcal per day diet following USDA guidelines for meeting micronutrient needs, match the recommended daily quantities with their appropriate food category.
4 servings - fruit 2.5 cups - vegetables 3 ounces - whole grains 5.5 ounces - meats, poultry, or fish 3 cups - dairy (milk, cheese, or yogurt)
What percent of athletes have been found to have inadequate levels of vitamin D?
54%
What percent of magnesium in the human body is found in bone tissue?
60%
What percent increased requirement do long distance runners have for iron compared to non-runners?
70%
What is the normal range of calcium in the blood?
8.4-9.5 mg/dL
What is the Recommended Dietary Allowance (RDA) of vitamin A for adult males ( > 18 years of age)?
900 μg/day
What important molecule is magnesium conjugated to in the body?
ATP
Match the water-soluble vitamin with its respective benefit. To begin, click an item in the left column. Then, click the matching answer in the column on the right.
B1 - critical in the metabolism of sugar and amino acids as well as central nervous system function B2 - critical in the metabolism of proteins, carbohydrates, and fats. it is also an essential part of the antioxidant system in the body B3 - critical in the metabolism of proteins, carbohydrates, and fats B5 - critical in the metabolism of prteins, carbohydrates, and fats. it also plays a fundamental role in the production of cholesterol and fatty acids B6 - involved in the breakdown of glycogen into glucose and the production of glucose and neurotransmitters B7 - transfers carbon dioxide molecules and the metabolism of carbohydrates, fatty acids, cholesterol, and amino acids B12 - involved in many different metabolic processes, including DNA synthesis, red blood cell production, and in maintaining proper neurological function Folate - helps regulate single-carbon transfers which are critical for the production of red and white blood cells as well as DNA Vitamin C - helps maintain the antioxidant system and minimizes disease risk Choline - plays a role in changing how your genes are expressed by adding specific tags, methyl groups, to your DNA
Match the reference intake label acronym with its respective description.
EAR - a nutrient intake value that is estimated to meet the requirement of half the healthy individuals in a group RDA - the average daily dietary intake level that is sufficient to meet the nutrient requirement of nearly all (97 to 98%) healthy individuals in a group AI - a value based on observed or experimentally determined approximations of nutrient intake by a group (or groups) of healthy people - used when an RDA cannot be determined UL - the highest level of daily nutrient intake that is likely to pose no risk of adverse health effects to almost all individuals in the general population
What disease is the result of vitamin D deficiency?
Rickets - malformation of the bones seen in children (osteomalacia - skeletal demineralization seen in adults)
electron transport chain
a chemical process where most of the ATP in the body is produced - the basic principle behind the electron transport chain is that an electron gradient produces ATP
retinoids
a class of chemical compounds that are vitamers of vitamin A
Vitamin E
a class of compounds - the most common ones are known as the tocopherols and the tocotrienols, each of which have four types: alpha, beta, gamma, and delta. Vitamin E is one of the main antioxidant molecules in the body and it protects cells from oxidative damage
fat-soluble
a compound or molecule that can be dissolved into fat
hypothyroidism
a condition in which your thyroid does not produce enough thyroid hormones
beriberi
a condition of thiamine deficiency that affects either the cardiovascular system, the nervous system, or both
osteoporosis
a condition of weakened bones where bones lose their density - calcium is a key piece of bone structure and calcium deficiency can lead to osteoporosis
hypokalemia
a condition where the concentration of potassium in the blood drops below normal levels
hyponatremia
a condition where the concentration of sodium in the blood drops below normal levels - this often happens when people sweat a lot or consume too much water and not enough electrolytes
wernicke encephalopathy
a disease of the brain that is the direct result of thiamine deficiency - it causes confusion and makes people uncoordinated
Vitamin K
a family of compounds that have a similar structure and function - they are involved in regulating blood clotting as well as calcium metabolism; primarily found in dark, leafy greens
Vitamin D
a fat-soluble vitamin present in very few foods - much of the vitamin D found in our bodies comes from the conversion of cholesterol from direct exposure to sunlight. this makes it unique among the fat-soluble vitamins in that dietary sources are often not sufficient to maintain adequate levels. sunlight and/or supplementation is necessary
nonheme
a form of dietary iron found in plant-based foods
heme
a form of dietary iron found only in animal meat
flavin adenine dinucleotide (FAD)
a key molecule in regulating oxidation-reduction reactions, which are responsible for managing the oxidative balance in the body
retinoic acid
a metabolite of vitamin A that mediates the functions of vitamin A required for growth and development; directly affects expression of genes and is often used as a treatment of some skin conditions such as acne, as it can control protein production that contributes to acne
potassium
a mineral that is present in all tissues in the body and is required for maintaining concentration gradients, fluid volume, and cardiac rhythm
sodium
a mineral that is present in virtually every tissue of the body and is essential for maintaining gradient balance, fluid status, and cardiac rhythm
magnesiunm
a mineral that is required for energy production, oxidative phosphorylation, and glycolysis
calcium
a mineral that is required for life and helps the body build bones and maintain their strength
zinc
a mineral that provides structure to cells and helps reactions occur - it is the most abundant intracellular of the trace elements and plays regulatory roles in transcription factors, stabilizes nucleic acids, and is necessary for the creation of tubulin, giving cells their internal rigid structure and allowing them to properly maintain their shape and function
nicotinamide adenine dinucleotide (NAD)
a molecule that carries hydrogen ions and is used to make ATP, provides energy for our body
fluoride
a nonessential mineral that when consumed in low quantities, can be considered a beneficial ingredient for preventing cavities in teeth
What is the definition of Estimated Average Requirement for a nutrient?
a nutrient intake value that is estimated to meet the requirement of half the healthy individuals in a group
estimated average requirement (EAR)
a nutrient intake value that is estimated to meet the requirement of half the healthy individuals in a group
myoglobin
a protein that carries and stores oxygen in muscle cells
antioxidant system
a series of chemical reactions in the body that help balance out molecular damage due to increase levels of oxidative stress, also responsible for maintaining enough oxidants for the body to function properly
compound
a thing that is composed of two or more separate elements
mercury
a trace element that finds its way into the human diet, has no necessary function, and is highly toxic, especially during development in utero and early childhood
adequate intake (AI)
a value based on observed or experimentally determined approximations of nutrient intake by a group (or groups) of healthy people - used when an RDA cannot be determined
Choline is the primary molecule used to make what neurotransmitter?
acetylcholine
retinal
also known as retinaldehyde, one of many forms of vitamin A and is converted into retinoic acid in human body; important because it converts light into signals that the brain turns into vision
krebs cycle
also known as the citric acid cycle, a sequence of biochemical reactions through which most living organisms produce energy using aerobic metabolism (i.e., in the presence of oxygen)
retinol
also known as vitamin A (or vitamin A1), retinol helps in vision, bone growth, reproduction, growth of epithelium, and fighting infections; converted into retina in the human body
riboflavin
also known as vitamin B2, critical in the metabolism of proteins, carbohydrates, and fat
trace element
an element that is only required in minute amounts in the human body
choline
an essential nutrient, a source of methyl groups needed for many steps in metabolism
chromium
an essential trace mineral that can improve insulin sensitivity and enhance macronutrient metabolism; sources include oats, broccoli, eggs, tomatoes, barley, black pepper, bread, grape juice, green beans, romaine, corn, meat
hemoglobin
an iron-containing protein found on red blood cells that binds oxygen and other molecules for transport in the blood
Iron deficiency is the primary cause of which of the following conditions?
anemia
Deficiencies in vitamin B1 lead to which of the following?
beriberi
Which mineral can be found in all of the following food sources: dairy, seafood, whole grains, and green leafy vegetables?
calcium
minerals found in green leafy vegetables
calcium, chromium, iron, magnesium, potassium, selenium
minerals found in whole grains & fortified cereals
calcium, chromium, iron, magnesium, potassium, sodium
minerals found in dairy
calcium, chromium, phosphorus, selenium, sodium, zinc
minerals found in seafood
calcium, iron, phosphorus, potassium, selenium, sodium, zinc
Match the minerals with their bodily functions.
chromium - involved in insulin signaling magnesium - involved in over 300 biochemical reactions including metabolism, digestion, nervous system activity phosphorus - required for energy production and maintaining cellular viability sodium - regulates fluid volume and the electrochemical gradient in the body calcium - most abundant mineral and is essential in stimulating muscle contractions iron - carries oxygen and plays a central role in the electron transport chain potassium - regulates fluid volume as well as maintaining cardiac rhythm selenium - serves as antioxidants or in the regeneration of antioxidants zinc - provides structure to cells and is involved with catalytic reactions
What elemental metal is present in vitamin B12?
cobalt
coenzymes and cofactors
coenzymes and cofactors are compounds or molecules that help enzymes work. for example, vitamin C is a coenzyme that helps make collagen
vitamin B1
commonly referred to as thiamine, is critical in the metabolism of sugar and amino acids as well as central nervous system function
niacin
commonly used name for vitamin B3, shares may similarities with vitamin B2 in that it is critical in the metabolism of proteins, carbohydrates, and fat
pantothenic acid
commonly used name for vitamin B5, a component to co-enzyme A (CoA) - CoA serves as a molecular link between glycolysis and the kreb's cycle
biotin
commonly used name for vitamin B7
folate
commonly used name for vitamin B9, helps regulate single-carbon transfers, both accepting and donating single carbons to chemical reactions
iodine
considered a trace mineral; primary function in the body is as a precursor to thyroid hormones (T3 and T4)
What is the result of extended periods of high doses of fluoride?
damage to bones
copper
essential mineral that helps balance the redox system; needed in minute quantities from 600-700 micrograms per day
What is required for the body to absorb fat-soluble vitamins?
fats
metabolic reactions
metabolic reactions are chemical processes that occur in the body that help sustain life
nonessential mineral
minerals that are not required for human function and/or optimal health
micronutrients
nutrients required in smaller quantities, including vitamins and minerals
mitochondria
organelles (small structures inside cells) where the majority of energy production, specifically aerobic metabolism, occurs - "the powerhouse of the cell"
What family of compounds are the vitamin K1 compounds called?
phylloquinones
vitamin C
referred to as ascorbic acid, vitamin C, is one of the more robust vitamins. it plays myraid roles in the human body
vitamin B6
represents a class of several related, but different molecules, each of which are important for optimal health
phosphorus
required for energy production and maintaining cellular viability; central molecule in phosphate, which is part of ATP
carboxylase enzymes
responsible for adding a carboxyl group to moluecules - these carboxylation reactions are involved in almost every step in energy production
What is the group of compounds that make up the vitamin A family called?
retinoids
What is the common name for vitamin B2?
riboflavin
Deficiencies in vitamin C can lead to which of the following?
scurvy
ergogenic aid
something that improves either physical or mental performance
water-soluble
the ability to be dissolved in water - for example, salt, which is sodium-chloride, dissolves in water and is considered water-soluble
recommended dietary allowance (RDA)
the average daily dietary intake level that is sufficient to meet the nutrient requirement of nearly all (97 to 98%) healthy individuals in a group
What happens when individuals take more water-soluble vitamins than the body needs for at any given time?
the body excretes them via urine
bioavailability
the extent to which an ingredient, food, or other substance is absorbed by the body
glycolysis
the first step of carbohydrate metabolism, an anaerobic pathway, that breaks glucose or glycogen down to pyruvate
tolerable upper intake level (UL)
the highest level of daily nutrient intake that is likely to pose no risk of adverse health effects to almost all individuals in the general population - as intake increases above the UL, the risk of adverse effects increases
selenium
the key component of several selenoproteins that serve as antioxidants or in the regeneration of antioxidants
vitamin B12
the largest of the B-complex vitamins, comes in many forms, and contains a heavy metal/mineral in its molecular structure, specifically cobalt
delayed-onset muscle soreness (DOMS)
the pain and stiffness that is felt several hours to days after unaccustomed or strenuous exercise - muscle soreness typically sets in between 1 and 3 days post exercise
redox system
the process and reaction between two substances in which one substance is oxidzed and the other reduced
goiter
the swelling of the neck resulting from enlargement of the thyroid gland
Match the fat-soluble vitamin with its respective benefit. To begin, click an item in the left column. Then, click the matching answer in the column on the right.
vitamin A - critical for vision, immune, function, and for human development vitamin K - regulates blood homeostasis by controlling clotting vitamin D - critical for immune function, bone formation, and calcium metabolism vitamin E - protect cells from oxidative damage