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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