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36 Cards in this Set
- Front
- Back
what percent of the body weight is water?
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50-70%
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how much water per day is recommended for men & women?
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9 cups for women, 13 cups for men
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what is the difference between intracellular and extracellular fluid?
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intracellular is within the cells, extracellular is outside the cells
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how much is in intracellular and extracellular?
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~25L as intracellular, ~17L as extracellular
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what is osmosis?
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water passes through some type of membrane to "even out" concentrations
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hydration
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don't rely on thirst mechanism, "being thirsty" is not an accurate indicator
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dehydration
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fluid conservation
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athletes?
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weigh before and after training session, consume 3 cups for every pound lost
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difference between major & trace minerals?
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major require greater than 100 mg/day, trace require less than 100 mg/day
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bioavailability
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amount absorbed and available
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what is the typical intake of sodium?
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4700 mg/day
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what is the function & source of potassium?
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can lower blood pressure, found in bananas
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what is the function and source of fluoride?
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helps prevent dental caries, cavities, found in toothpaste
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what is the function & sources of phosphorus?
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bone and tooth strength, found in dairy products, bakery products, meat, soft drinks, food additives
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function & sources of magnesium?
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enzyme reactions, potassium & calcium metabolism, proper nerve & cardiac functions, insulin release from the pancreas- sources are whole grains, vegetables, nuts, seeds
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where does sulfur primarily come from?
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protein
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characteristics of iron?
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found in very small amounts in every cell, hemoglobin in red blood cells transports oxygen and carbon dioxide
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iron deficient anemia
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most common form of anemia, decrease hemoglobin; decrease intake and stores, decrease RBC's and oxygen carrying capacity, highest risk in infants, vegans, runners, women, chronic blood loss
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sources of iron
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meat/seafood, whole grains, enriched bread, peas, beans
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what is the RDA of zinc?
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8 mg for adult female, 11 mg for adult male
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iodide deficiency
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thyroid gland enlarges (goiter), cretinism, stunting of fetal growth an mental development if mom has decreased intake
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function of chromium
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enhances insulin action
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function of manganese
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carb metabolism, enzyme cofactor, bone formation
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function of copper
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aids in iron metabolism
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function of selenium
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co-factor for antioxidant enzymes, works together with vitamin E, aids in cancer prevention
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energy in
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food we eat
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energy out
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basal metabolism, physical activity, thermic effect of food, thermogenesis
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basal metabolism
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amount of calories body uses when resting and awake in warm environment
things that can effect: height, weight, muscle, body temp., gender, age, hormones, nervous system activity, calorie intake, pregnancy, use of stimulants |
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thermogenesis
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nonvoluntary physical activity
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bmi
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body mass index
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obesity
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excessive amount of body fat
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juvenile onset obesity
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develops in infancy or childhood, increased number of adipose cells, difficult to lose fat
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adult onset obesity
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develops in adulthood, fewer number of adipose cells and are larger
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rapid weight loss is from what?
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loss of water, muscle, glycogen
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how do you lose a pound in a week?
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1 lb. of body fat ~3500 kcals. eat ~500 kcals less per day
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treatment for underweight
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eat kcal and nutrient dense foods, encourage regular meals and snacks, increase portion size, strength training
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