Vitamins, Minerals, and Water in Exercise Physiology

Flashcards covering vitamins, minerals, dietary reference standards, bone health dynamics, free radicals, and athlete triad conditions based on lecture notes.

Fat-Soluble Vitamins

Organic complexes including Vitamins A, D, E, and K that can accumulate in body tissues and pose toxicity risks when consumed in excess.

Water-Soluble Vitamins

Organic complexes including Vitamin C and the B-complex group (Thiamine, Riboflavin, Pyridoxine, Niacin, Pantothenic acid, Biotin, Folic acid, Cobalamin) that act predominantly as coenzymes in metabolic reactions.

Estimated Average Requirement (EAR)

The daily intake value estimated to meet the nutritional requirement of $50\%$ of healthy individuals in a specific group.

Recommended Dietary Allowance (RDA)

The daily intake set at $+2$ standard deviations above the EAR, calculated to meet the nutritional requirements of $97\%$ to $98\%$ of healthy individuals.

Adequate Intake (AI)

A dietary standard established when scientific evidence is insufficient to determine an EAR or RDA.

Tolerable Upper Intake Level (UL)

The maximum daily nutrient intake unlikely to cause adverse health effects in almost all individuals.

Oxidative Stress

Cellular damage caused by free radical accumulation, resulting in protein oxidation, lipid peroxidation, and DNA damage.

Major Minerals

Essential inorganic nutrients required by the body in quantities greater than $100\,\text{mg/d}$.

Trace Minerals

Essential inorganic nutrients required by the body in quantities less than $100\,\text{mg/d}$.

Catabolism (Minerals)

Metabolic breakdown of Glucose, Fatty acids, and Amino acids into energy, $\text{CO}_2$, and $\text{H}_2\text{O}$, involving Calcium, Cobalt, Copper, Iron, Zinc, Sulfur, Magnesium, Manganese, and Potassium.

Anabolism (Minerals)

Metabolic buildup of Glycogen from Glucose, Lipids from Fatty acids, and Proteins from Amino acids, involving Calcium, Chlorine, Magnesium, Manganese, and Potassium.

Osteopenia

A condition characterized by weakened bone structure resulting in an elevated risk of fracture.

Osteoporosis

A skeletal disease where bone tissue becomes progressively porous and brittle, affecting approximately $1$ in $4$ women and $1$ in $18$ men aged $65$ years and older.

Skeletal Adaptations by Sport

Specific variations in bone density accretion due to mechanical loading, where weightlifters show uniform high gains, runners gain density in loaded sites (spine and femur), and swimmers show minimal change.

Principles to Promote Bone Health Through Exercise

Six essential guidelines comprising Specificity, Overload, Initial Values, Diminishing Returns, More Not Necessarily Better, and Reversibility.

Female Athlete Triad

A clinical condition in physically active females involving three interconnected components along a continuum: Low Energy Availability, Menstrual Dysfunction, and Low Bone Mineral Density.

Female Athlete Triad Recovery Timeline

The multi-tiered recovery process where Energy Status recovers in days or weeks, Menstrual Status recovers in months, and Bone Mineral Density recovers in years.

Relative Energy Deficiency in Sport (RED-S)

A broader clinical syndrome in male and female athletes caused by low energy availability that triggers reproductive and metabolic suppression, leading to bone turnover uncoupling.

Bone Turnover Uncoupling

A pathological process driven by low energy availability where bone resorption (elevated CTx) exceeds bone formation (suppressed P1NP), increasing stress fracture susceptibility.

Sports Anemia

A temporary condition in heavily training individuals characterized by reduced hemoglobin concentration approaching clinical thresholds ($12\,\text{g}\cdot\text{dL}^{-1}$ for females and $14\,\text{g}\cdot\text{dL}^{-1}$ for males).