Review for Final Exam FSN 210 – Heiss



Review 4: Vitamins/Minerals, Nutrition and Exercise

Vitamins and Minerals

Fat soluble vs water soluble vitamins: examples, an which is more likely to become toxic

Which vitamins are antioxidants, and what they do

Functions of vitamins and minerals

Factors that influence the absorption or availability of vitamins and minerals

Health problems associated with low intakes of antioxidants, folic acid

What is a megadose, and how you can achieve a megadose level of a nutrient

Symptoms of iron deficiency, and who is at risk

Definition of osteoporosis and who is at risk

Trabecular vs cortical bone

When peak bone mass is achieved (in the 20s)

How to prevent osteoporosis

When you should take supplements

How you can tell if you drink enough fluids

What are electrolytes, and what happens in an electrolyte imbalance.

Nutrition and Exercise

Know benefits of exercise - Enhanced lung function, increased strength, increased heart strength, increased flexibility

Know fuels used for exercise -Anaerobic (vigorous) glucose -Aerobic (moderate) – first 20 min glucose, then fat + glucose - In very long endurance events may use some protein for energy

Know that oxygen must be present to use fat for fuel

Know that if you are in good shape, you get to the fat burning process faster

Know strategies to increase glycogen stores

Know how to keep blood glucose up during an endurance event (consume some type of CHO)

Know athletes need more protein, but are also more efficient in using protein, protein supplements are not necessary

Know that female athletes are at risk for sports anemia

Know that vitamin/mineral needs may be higher, but can be obtained from foods

Know how dehydration affects exercise performance

Know ergogenic aids, especially creatine

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