test

Sodium reduced on the dash diet helps prevent _______

Hyper tension

This major mineral plays apart in many enzymatic and metabolic processes and is known to help with sleep

Magnesium

This is the most abundant mineral in body _____ and is found mostly in ______

calcium , bone

Loading this mineral in a diet through protein has the same effect as using it as an ergogenic aid

Phosphorus

This trace mineral helps prevent anemia, combines with hemoglobin and is stored in the liver as _____which is where the abbreviation is derived

Ferritin

This mineral is known for its extracellular location and can be fatal at high levels

Sodium

Poor kidney function causes buildup of this intercellular ion and can thus cause cardiac abnormalities

Potassium

This blood fortifier works w water soluble antioxidants to increase immune defenses

Iron, vitamin C

This mineral is an anti-bacterial agent found in gastric secretions

Zinc

I just deficiency of this trace mineral causes enlarged thyroid gland, causing goiter

Iodine

_______ is the process of increasing muscle glycogen stores prior to endurance events by altering diet and training

carb loading

_____ increases the availability of substrates in fast-twitch muscle cells, improving short-duration, high- intensity exercise performance

creatine

_____ is a stimulant often found in weight loss supplements, banned due to its potential cardiovascular risks

ephedra

Most ______ is found in muscle tissue, as it is a metabolite of the amine acid leucine which is concentrated in the muscles

HMB

_________ or baking soda, helps buffer hydrogen ions and delay muscle fatigue

sodium bicarbonate

________ is found in large amounts in the heart, liver, and kidneys due to the large amount of oxidative metabolism in these organs daily

carnitine

Branch chain amino acids include leucine, _______ , and valine

isoleucine

_________ help transport fatty acids into the mitochondria to be used as fuel which can spare muscle glycogen and delay fatigue

COQ10

_______ is a strategy for increasing the creation of ATP and phosphocreatine, which are critical for providing energy for muscle contractions

phosphate loading

The mediterranean diet things to know:

3-9 vegetable servings in day

No poultry

Limited red meat

hell yes on fish: especially w bones

love olive oil and brown rice

The volumetrics diet things to know:

focuses on nutrient dense foods; wants foods low in calories but high in water

has four categories: you should focus on eating from one and two to lose weight

very low caloric density: broc zucchini kale nonfat yogurt

low caloric density whole grains potato corn lean protein (chicken and white fish)

moderate caloric density fatty fish, chicken w skin, cracker, white bread, full fat dairy

processed foods x nut oils

The Akins diet things to know:

limit carbs to 20 grams or less for the first two weeks (12 to 15 grams of this should be from cooked vegetables)

-gradually reduce nuts, low carb vegies, and fruit

begin to add more carbs as you reach ideal weight

eat as many healthy carbs as your weight remain

The Paleo Diet things to know:

high protein: moderate fat: low processed carbs

Lean meats: fish, fruits vegies, seeds

no: grain, dairy, high processed foods, and highly refined sugars

eat like the old folks

The Keto diet things to know:

put body into ketosis which burns body fat as fuel'

70% fat, 5% carbs, 24% protein

hormone responsible for withdrawing sodium

aldosterone

normal fluctuation in bodily water levels

± 0.4% euhydration

the inefficient break down fat in the absence of glucose

ketosis

main intracellular ion

potassium

HMB is a precursor to this amino acid ______

leucine

supplementing to increase ATP levels

phosphate loading

cheapest form of body fat measuring

skinfold calipers

mineral joining sodium in table salt

iodine and chlorine

high quality nuts for gut biome

walnuts

what carries blood through the

transferrin

mineral that works hand and hand w vitamin D

calcium

where most water is lost when the body is at rest

kidneys and then sweat

supplement that spares glycogen

caffiene

diet plan based on the way our ancestors ate before processing began

paleo diet

characteristics of alchohol

man 3oo3s and wide hips

eating disorder not labeled on the continum

eating disorder not otherwise specified (EDNOS)

where is alcohol processed

liver

number of calories in alcohol

7 calories/g

diet plan focused on nutrient and fiber dense foods

volumetrics

measurements best for obese or elderly patients

waist to hip ratio

mineral that spares vitamin E

selenium

Where most DHEA is found in body

adrenal glands

state of urine discoloration

hydration status

adonis complex is related with what?

muscle disphoria

blood fortifiers

zinc iron and copper

grown with no pesticides, fungicides, or herbicides

organic

enzyme that aids in the digestion of alch

alchohol dehydrogenase

enzyme that changes testosterone into estrogen when alch intake increases

aromatase

extremely high carbohydrate storage amounts

muscle glycogen resynthesis

mineral aiding bone calcification

calcium, phosphorus, and fluorine

supplement aiding in maintain a basic ph

sodium bicarbonate

alternate pathway for excess alcohol metabolism

mios system

measurement of body fat utilizing currents passing through body tissue

bioelectrical impendence analysis

Fermented foods creating diversity in gut biome

probiotics

supplement taken to improve recovery time in high intensity exercise

creatine

main extracellular ion

sodium

obsession with eating healthy foods

orthorexia nervosa

blood fortifier that makes of hemoglobin

iron

immunity based blood fortifier

zinc

fountain of youth supplement

DHEA

mineral involved in metabolic reactions

magnesium

clinic measurement of calories burnt at rest

resting metabolic rate

area of the brain first affected by alcohol affecting inhibition

frontal cortex

composes the gut biome

bacteria

ergogenic aids

02411011 L4P1S1

component of ATP mineral

phosphorus

making of ATP mineral

magnesium

blood clotting mineral

calcium x magnesium

carb x fat metabolism mineral

selenium

dna and rna metabolism mineral

chromium

synthesis of thyroid hormone

iodine

mineral from mostly dairy

calcium

mineral from fish

phosphorus, iodine, fluorine, selenium, zinc

the fat burner ergogenic aids

L-Lysine

L- carnetine

what HMB do

HMB helps reduce muscle breakdown and supports muscle growth by signaling the body to stimulate protein synthesis and inhibit muscle degradation

iodine helps____ and phosphate helps ____

thyroid and parathyroid

what beta alanine does

delays muscle fatigue

what BCAAS do

stimulate muscle protein synthesis

what is coq10

a powerful antioxidant- which fights oxidative stress

minerals for muscle cramp

sodium x potassium

what combines with calcium to help bones and teeth

phosphorus

what mineral help regulate metabolism

magnesium

what minerals are electrolytes

sodium, potassium, and chlorine

what is hyponatremia?

too low sodium

what is euhydration

normal water amount

ergogenic aid that works as antioxidants

selenium