HHS 400G Final

mineral that initiates muscle contraction and relaxation

calcium

mineral that signals transduction in nerves

calcium

mineral that produces fibrin responsible for the structure of blood clots

calcium

calcium RDA for 9-18 y/os

1300 mg

calcium RDA for 19-50 y/os

1000 mg

most bioavailable source of calcium

dairy

how does a high fat and fiber diet affect calcium absorption?

decreases it

oxalate and phytate intake affects on calcium

reduce absorption and bioavailability

oxylates

cocoa, soybeans, kale, spinachp

phytates

whole grain

how do vitamin D and lactose affect calcium uptake/absorption?

increases it

best supplements of calcium

calcium citrate and carbonate

helpful daily dose of calcium supplementation

500 mg

calcium intake for athletes with low EA

1500 mg

electrolytes

sodium, potassium, chloride

what do electrolytes do?

involved in the transduction of electrical signals and maintenance of fluid balance

sodium AI

1500 mg/day

potassium AI

4700 mg

chloride AI

2300 mg

high potassium foods

potatoes, OJ, dried fruits, bananas, spinach

how much sodium in 1 tsp salt?

1200 mg

mineral essential for formation of compounds essential for transporting and utilizing oxygen

iron

protein iron compound that transports oxygen from lungs to cells

hemoglobin

protein iron compound that transports oxygen to muscle cells

myoglobin

mineral that plays a role in healthy immune function, brain development, and energy transfer (ATP) through the electron transport chain

iron

iron RDA in eomen

18 mg

iron RDA in men

8 mg

bioavailability of heme iron

35%

bioavailability of non-heme iron

2-20%

best indicator for early acute iron deficiency

ferritin

definitive in diagnosing iron deficiency (doesn’t change for a while)

hemoglobin

condition that reduces peak oxygen uptake and raises plasma lactate

anemia

deficiency that affects capacity to transport O2

iron deficiency

deficiency that reduces the number of RBCs and can alter the shape of hemoglobin

iron deficiency

deficiency shown to decrease the lifespan of RBCs

iron deficiency

low oxygen condition that impairs wound healing

hypoxia

normal serrum ferritin levels in women

18-150 ng/mL

normal serum ferritin levels in men

12-300 ng/mL

iron supplementation level

60 mg

primary structural protein in all connective tissue

collagen

3 key mineral in collagen

iron, copper, zinc

mineral that serves as a cofactor for the hydroxylase enzymes to synthesize collagen

iron

vitamin’s deficiency associated with impaired wound healing and weak collagen formation

vitamin C

copper deficiency

defective collagen and impaired wound healing

conversion of weak type III collagen to type I

collagen reformation

mineral essential for collagen reformation

zinc

zinc deficiency

impaired and delayed wound healing

female zinc RDA

8 mg

male zinc RDA

11 mg

zinc food sources

animal products, whole grains, dairy

most important antioxidant enzyme to mitigate muscle damage from free radicals

superoxide dismutase

3 minerals associated with maximizing superoxide dismutase

zinc, copper, manganese

how to evaluate ferritin and 25(OH)D

fasting blood tests analyzed via immunoassays

is there an association between rest and recovery time with concussions?

no

impairments seen in concussions

vestibular and ocular motor, postural stability

are the effects of multiple SRCs cumulative?

yes

why do youth have prolonged recovery periods for SRCs?

developing unmyelinated fibers in youth increase susceptibility to damage and sustained cognitive defects

how more likely are women to sustain a concussion?

2.6 x

why are women more likely to get concussions?

less head neck-segment mass

two known kinematic inputs that characterize concussion injury mechanism

linear and rotational acceleration

kinematic input that affects intercranial pressure gradient damage

linear acceleration

kinematic acceleration that affects damage via shearing of neural tissues

rotational acceleration

concussion symptom categories

• somatic

• vestibular

• cognitive

• emotional

• sleep

prolonged symptoms for months to years after sustained concussion

post-concussive syndrome

second sustained concussion prior to the recovery of an initial concussion

secondary impact syndrome

long term effects of concussions

• cognitive defects

• neuroimaging abnormalities

• brain metabolism differences

• depression

primary concern from SRCs due to asymptomatic nature

sub-concussive impact

progressive neurodegenerative disease associated with repetitive head trauma

CTE

can CTE be definitively diagnosed before death?

no

allow proper neuronal communication and support the structural integrity of microtubules within the axon

tau proteins

how do head traumas affect tau proteins

cause dislodging and forming clumps within microtubules

spread through axons and cause other tau proteins to dislodge

axon clumps

overall are is there strong evidence for the role of nutrition in mTBI recovery?

no

upon impact there is an ______________

• energy crisis (decreased cerebral blood flow)

• increased reactive oxygen species

• inflammation

• apoptosis

nutrition strategies to treat SRC

• hydration

• nutrient dense diet

• elevated protein

• low SFA

• no alcohol

• decrease caffeine

most likely supplements to benefit TBI

creatine monohydrate and DHA

kcal in ethanol

7

final metabolism of acetate can be converted to:

• CO2

• FAs

• ketone bodies

• cholesterol

a buildup of NADH and depletion of NAD impairs which two energy systems?

CHO and aerobic energy production

how does alcohol alter training adaptaions?

alters inflammatory response

how does alcohol alter blood flow?

increased edema and decreased healing

how does alcohol impact protein synthesis?

decrease by up to 75%

does alcohol affect hormone balance?

yes

how does alcohol affect adrenaline?

increases

how does alcohol affect cortisol?

increases

how does alcohol affect dopamine?

increases

how does alcohol affect estrogen?

increases

how does alcohol affect human growth hormone?

decreases

how does alcohol affect insulin?

increases (hypoglycemia)

how does alcohol affect leutenizing hormone?

decreases

how does alcohol affect melatonin?

decreases

how does alcohol affect serotonin?

decreases

how does alcohol affect testosterone?

decreases

how does alcohol affect vasopressin?

decreases (increases urine)

3 subphases of healing stage 1

• inflammatory

• repair

• remodeling

caloric expenditure equation

METS x weight (kg) x time (hr)

most common vitamin deficiencies in athletes

• vitamin D

• folate

• cobamalin (B12)

how to vitamins help injury rehabilitation

• tissue synthesis

• scar formation

• bone remodeling

vitamin that is an antioxidant, helps with connective tissue formation (collagen), and cell repair

vitamin C

vitamin C RDA for men

90 mg