HPE: 225 Nutrition Exam 3
What are the 3 components of the Female Athlete Triad?
1. Disordered Eating 2. Osteoporosis 3. Amenorrhea
What 3 ways vitamins enter the body?
1. Eat fruits and vegetables 2. Eat things that eat plants 3. Vitamin supplements
What 3 factors determine mineral bioavailability?
1. Food Type (fiber decreases absorption rate) 2. Mineral-mineral interaction (competition for transport) 3. Vitamin-mineral interaction (Vit C increases Fe absorption, Vit D increases Ca absorption)
How many minerals is needed per day?
100+ mg/day
Describe change in body mass and USG as methods to assess hydration status
< 1% change in day to day body mass Plasma osmolality: ( <290 mmol) Urine osmolality: ( <700 mmol) Urine color: (4 or less)
What are the 4 fat soluble vitamins?
A, D, E, & K
What vitamins serve as FRS?
A, E, & C
What is Al and UL?
Adequate Intake: daily intake amounts set for nutrients for which there are insufficient research data to establish Tolerable Upper Intake Level: maximum intake level of a nutrient
What is the Calcium Al for 19-30 males? UL for Ca?
Al = 1,000 mg for men and women UL = 2,500 mg/d
What role does Vitamin E play in the body?
Almost the ONLY known role is to act as a FRS
How are the B-Complex vitamins incorporated into ATP production?
B-Complex vitamins serve as structures of co-enzymes, and substrates involved in energy metabolism & red blood cell formation
What are the water soluble vitamins?
B-complex and Vitamin C
What can athletes do to avoid hypo or hyperhydration?
Begin exercise hydrated and minimize sweat loss to 2% Replace 150% of sweat loss with weigh before and after physical activity
What important roles does P play in the body?
Bone and tooth formation Energy intermediates (ATP, CrP, etc.) Buffer Enzymes Phospholipid membranes & compounds
What are the 7 minerals needed by the body?
Ca K P Na S Cl Mg
What does inorganic mean?
Carbon is absent in the nutrient
What were the dependent variables for hydration study?
Core temperature, heart rate, amount of urine lost, sweat loss, performance, thirst, and RPE
What percent of body weight does dehydration affect aerobic and anaerobic performance?
Decrease of 3+% body weight may result in decrease of aerobic performance 4+% body weight may decrease anaerobic performance
Describe the bone health throughout a woman's lifespan
Density of bones increase with age, then at puberty, the density drastically increases until about the age of 25 and peaks After 25, density there is a slow decline and then after menopause occurs, there is an another decrease
What is DRI and RDA?
Dietary Reference Intake: a set of values for measuring the nutrient/caloric intake of healthy people Recommended Dietary Allowances: daily nutrient intake amounts sufficient to meeting the needs of an individual
Define osteoporosis? What is the BMD number?
Disease where increased bone weakness increases the risk of a broken bone, loss of tissue, hormonal changes, deficiency of Calcium and Vitamin D BMD: < 2.5 SD below population specific average (80-90% women)
What is ECF and ICF? Examples of each?
ECF: Extra Cellular Fluid (Na+ and Cl-) ICF: Intra Cellular Fluid (K+)
What dietary factors plays a part in bone health?
Estrogen: increases production, decreases resorption 1. Increases intestinal Ca absorption 2. Reduces urinary Ca excretion 3. Facilitates Ca retention by bones
What is the difference between fat and water soluble vitamins?
Fat soluble vitamins dissolve in fat and can be stored in the body. They rely on fat for absorption, transport, and storage. Water soluble vitamins dissolve in water. They need to be regularly included in your normal diet.
What are the excess vitamins and their function in fat and water solubles?
Fat solubles: Excess A & D can lead to cell toxicity Excess Vit A can impair bone health Water solubles: Excess vitamins are excreted
What does FRS stand for? What do they do?
Free Radical Scavengers They stop ROS from spreading their destructive effects to other structures by being able to accept the extra electron from the ROS thereby forming a stable structure
What are 3 ways Fe (Iron) influences aerobic exercise?
Hemoglobin: transport O2 in red blood cells Myoglobin: transport O2 in muscle Cytochromes: transport H ions & their electrons in the MTC to awaiting O2 molecules to help form ATP
What is osteoblast/clast activity regulated by?
Hormones and dietary and activity stressors
What is the difference between hypertonic, isotonic, and hypotonic?
Hypertonic: high concentration of solutes and less water Isotonic: equal amount of solutes on both sides Hypotonic: lower concentration of solutes and more water
What is the cause of the Female Athlete Triad?
Inadequate caloric intake ---> disruption of normal estrogen production + low Calcium intake ---> loss in BMD & amenorrhea (3+ months without period)
What are 3 ways in which severe dehydration can physiologically influence health/performance?
Increase cardiovascular strain, temperature, or loss of orthodontic pressure Muscle cramping from loss of sodium Diminished cognition function
Are minerals inorganic or organic?
Inorganic
What roles does Vitamin A play in the body
Intermediate used by rod cells in eyes (night vision) Skin cell formation
What is the primary role of Vitamin K in the body?
Involved in 4 of the 13 steps that lead to blood clotting
What roles does Vitamin D play in the body
Maintains blood Calcium levels Can be synthesized by UV radiation Helps in absorption of Ca and P from digestive tract and uptake in bones
What is the recommended daily intake of Fe for men and women? Why is there a difference?
Men: 8 mg/day Women: 18 mg/day The difference is because when women are on their period, they lose iron. So, they need to consume more to make up for what is lost.
What are some roles Calcium plays in the body?
Muscle action Blood clotting Nerve transmission Enzyme activity Vit D formation Structural substances for bones and teeth Bones = collagen Ca, P, & H2O
What are the 3 levels of hydration?
Normal hydration status (< 1.020) Dehydrated (1.020-1.029) Severely dehydrated (> 1.030)
What is hyponatremia? What is a major symptom that indicates hyponatremia and not dehydration? Who is most at risk?
Normally misdiagnosed, but it results in H2O shifting to inside of cells, rupturing cells in the brain stem and causing dysfunction. Known as "below sodium condition" THIRST = dehydration not hyponatremia Female athletes (small body mass)
What is the meaning of essential nutrients?
Nutrient that is required for normal body functioning that the body is not able to make on its own
How and where are ROS formed? Examples?
ROS are formed when oxygen containing molecules gain an extra electron H2O2 = hydrogen peroxide O2- = super oxide HO- = hydroxyl radical
What does ROS stand for? What does it do?
Reactive Oxygen Species ROS "attack" and steal H+ from cell membranes, DNA, RNA, lipids and proteins to return themselves to a stable state
What food sources containing Fe are the most absorbable?
Red meat
Explain rhabdomyolysis
Release of proteins from muscle cells during a state of dehydration during intense exercise and can lead to damaged kidneys and impaired blood filtering, due to the increased amounts of myoglobin
Tips and interventions for coaches and athletes to optimize hydration
Replace sweat loss after a workout or practice Check USG before and after practice Weigh in dry clothes or nude Drink fluid prior to practice
What is bone remodeling?
Resorption: break down of bones, leads to increased circulation of Ca Osteoblast: "builders"; decrease resorption Osteoclast: "destroyers"; increase resorption
What are electrolytes? What are their roles? Major electrolytes?
They are ions, which are particles with an electrical charge They are electrical conductances of nerve impulses and muscle action Na+, Cl-, and K+
How do we cool our bodies during physical activity?
Sweat evaporation is the primary method of regulating body temperature
What factors affect cooling effectiveness?
Temperature, clothing, wind, acclimatization, gender, radiation (sun), and humidity
What does "mineral bioavailability" mean?
The amount of an ingested nutrient is absorbed and available to the body for active use
What is osmolality?
Total concentration of molecules and ions per kilogram of a solution
What vitamin increases Fe absorption?
Vitamin C
What are some roles that Vitamin C play in the body?
Vitamin C enhances Fe (Iron) absorption and appears to play a role in strengthening the immune system
What is the relationship between Vitamin D & Calcium?
Vitamin D helps the body absorb Calcium in the gut, which aids growth and remodeling
What is the role of physical activity in bone health?
Weight Bearing Activity: increases BMD and is joint specific 1. Forces generated from muscle/action/impact 2. Fluid pressure inside bone increases 3. Body initiates a cascade of events resulting on osteoblastic activity, which increases BMD
