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83 Cards in this Set
- Front
- Back
What protein carries iron in the bloodstream?
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transferrin
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What iron containing compound carries oxygen in the bloodstream?
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hemoglobin
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What protein carries oxygen in the muscle cells?
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myglobin
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What is the average lifespan of the RBC?
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120 days
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What is the major storage form of iron?
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ferritin
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What factors enhance the absorption of iron?
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MFP factor
vitamin C acids |
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What foods reduce the absorption of iron?
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phytates
vegetable proteins calcium in milk tannic acids in coffee or tea |
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What is the function of MFP factor and what foods is it found in?
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meat
fish poultry it increases absorption of nonheme iron |
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Approximately what percentage of iron is normally absorbed overall?
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18%
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Know the process of iron absorption and recycling.
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carried by transferrin to bone marrow after absorbed used to make rbc's surplus stored in liver as ferritin
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What is the major cause of iron deficiency?
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inadequate intake
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Who is most susceptible to iron deficiency?
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women in reproductive yrs
pregnant women infants toddlers adolescents |
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What deficiency would a low level of hemoglobin indicate?
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iron deficiency
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What foods have iron added to them in fortification?
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whole grains
cereals |
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What binds with zinc and limits its bioavailability?
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phytates
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What transports zinc?
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albumin
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Zinc deficiency may result in what conditions?
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groth retardation
arrested sexual retardation diarrhea decreased immune response |
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Know the process of zinc absorption and recycling
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taken in food picked up by intestinal cells transported into blood excess excreted thru fecespancreas recycles it
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What are the best food sources of zinc? 3
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beans
meat shellfish |
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What mineral is necessary for thyroxine production?
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iodine
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What condition results from iodine deficiency?
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goiter
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What can result from iodine deficiency during pregnancy?
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cretinism
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What are the best food sources of iodine?
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salt
seafood bread plants grown in iodine |
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What are the best sources of fluoride?
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flourinated drinking water
tea seafood toothpaste |
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What condition does fluoride deficiency result in?
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flouridosis
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What does ACSM say is the exercise schedule needed to maintain an appropriate level of
fitness? |
150 min A week
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What are the components of fitness?
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flexibility
muscle strenght endurance cardiorespiratory endurance |
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What is muscle atrophy?
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muscle loss in size and strength
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What is muscle hypertrophy?
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muscle gain in size and strength
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What is the progressive overload principle?
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to slightly increase comfortable capacity in each area Asking a lil more from ur bo0dy
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What is the minimum time cardio- respiratory endurance episodes be sustained for maximum benefits?
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20 min or longer
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What is the energy that drives immediate muscle contractions?
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ATP
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What nutrient raises muscle glycogen concentration?
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carbohydrates
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What fuel is used by muscle cells after about 20 minutes of low or moderate physical activity?
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fat
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What substance builds up in tissues when those tissues are deprived of oxygen?
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lactic acid
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During vigorous physical activity, how long until glycogen reserves are depleted?
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2 hrs
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What type of diet promotes superior performance in athletes?
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high carb diet
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What nutrient is depleted most rapidly with exercise?
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water
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What nutrient is depleted when a runner “hits the wall”?
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glycogen
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What should be the composition of the pregame meal in the athlete?
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high fluids
300-800 kcal higher carb lower fiber low fat |
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Why should you avoid fiber in the pregame meal?
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it absorbs water and holds it in ur GI tract and swells
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Understand the concept of a “critical period”
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finite periods of intense development and rapid cell division (dev. of an organ or tissue)
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What is the function of the placenta?
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performs functions of respiratory system
absorption and excretion of feces |
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At what stage in pregnancy is there a beating heart and complete nervous system?
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8 weeks
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The neural tube forms the initial part of what structure?
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spinal column and brain
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When is taking folate to lower birth is defects most effective?
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1 month b4 1st trimester
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Ideally how much weight should a normal woman gain during pregnancy?
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25-35 lbs
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What is the minimum recommended weight gain for a pregnant obese woman?
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11-20 lbs
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Know the best indicator of an infant’s overall health status
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birth weight
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How many extra calories are needed per day in the 2nd and 3rd trimester?
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2nd- 340 kcal
3rd-450 kcal |
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Which nutrients increase their absorption in pregnancy?
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iron
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What nutrients are required in higher amounts due to their role in red blood cell synthesis? 4
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folate
b12 iron zinc |
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Which nutrients are particularly difficult to meet the RDA during pregnancy? 2
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iron
calcium |
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What is pica?
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craving for ice, clay, or dirt due to iron deficiency
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Know the common gastrointestinal problems associated with pregnancy
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heartburn
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Know what a pregnant woman can do to alleviate her nausea 5
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on waking arise slowly
eat dry toast or crackers chew gum suck hard candies eat small frequent meals |
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What practices should be totally eliminated during pregnancy?
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alcohol
medicinal drugs herbal supplements elicit drugs |
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What is the recommendation for alcohol in pregnancy issued by the Surgeon General?
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none
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Know how many extra calories are needed per day during lactation
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1st 6 mos- 330 kcal
2nd 6 mos- 400 kcal |
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What effect do nutritional inadequacies have on the milk of a lactating woman?
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reduce the quantity not quality of milk
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Know what period of pregnancy would the most damage occur from alcohol
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1st trimester
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What is the energy requirement for infants (per kilogram)
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100 kcal
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What is the expected weight gain of an infant in the first year?
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its supposed to triple
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What nutrients may need to be supplemented in the breast fed infant?
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Vit D
iron flouride after 6 mos |
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What advantages does breast feeding have over formula? 3
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free
immunities bifidious factors |
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Know the composition of formula compared to human breast milk
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almost same just a lil less fat and a lil more carbs
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At what age can you introduce whole milk to a child?
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after 1 year
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Know when can low fat milk be introduced to a child
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after age 2
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What is “nursing bottle” tooth decay?
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decay from bottle being left in babies mouth too long
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At what age is an infant ready to swallow solid foods?
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4-6 mos
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What is the first cereal introduced to infants? Why?
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rice cereal
cuz least allergies |
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How can you help avoid allergies in infants when starting solids?
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start with single foods
one at a time small portions 4-5 days between foods |
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Know what foods should be avoided in infants
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concentrated sweets
canned veggies honey and corn syrup |
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What is the most prevalent nutrient deficiency among U.S. children?
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iron deficiency
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High intakes of milk may lead to what deficiency in children?
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iron deficiency
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What characteristics might you see in children who skip breakfast?
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poor concentration
shorter attn span directly affects academic performance |
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Know which foods most often cause allergies
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shellfish
nuts eggs milk soy |
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Know the difference between food intolerance and a food allergy
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food intolerance-just doesn't sit well no antibody production
allergy-actual reaction antibodies made and histamines made also |
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Approximately what percentage of U.S. children are overweight?
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32%
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What are the likely reasons for the increase in childhood obesity over the past 30 years?
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tv
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How many hours per day does the AAP recommend limiting TV to?
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2 hrs per day
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What are the recommended behaviors to help prevent obesity?
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diet increase activity
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What are the recommended behaviors to help prevent obesity?
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snacks provide half of energy
peer influence beverages about 1/3 meals eaten away from home |