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level: PE2420

Questions and Answers List

level questions: PE2420

Question	Answer
hypercalciuria: development of kidney stones containing calcium high blood calcium and metabolic acidosis from antacids or supplements	What happens if you have too much Calcium?
rickets: deformed bones in infants and children osteoporosis: fragile, brittle bones (low bone mineral density); easily susceptible to fractures hypocalcemia: contraction of muscles that then fail to relax tetany: muscle spasms and breathing difficulties	What happens if you have too little Calcium?
green leafy vegetables nuts and seeds dried beans and legumes	Magnesium Dietary sources:
women, 19-30 years old: 310 mg women, over 30 years old: 320 mg men, 19-30 years old: 400 mg men, over 30 years old: 420 mg no upper limit from dietary sources, but the limit for supplements is 350 mg	Daily recommendations for Magnesium
muscle weakness confusion loss of appetite	What happens if you have too little Magnesium?
diarrhea	What happens if you have too much Magnesium?
abundant in lots of foods, especially animal products nuts and seeds added to many processed foods	Phosphorus Dietary sources:
700 mg upper limit: 4,000 mg (3,000 mg if over 70 years old)	Phosphorus Daily recommendations:
impaired growth bone pain muscle weakness	What happens if you have too little Phosphorus?
impaired calcium regulation and possibly reduced absorption calcification of the kidney	What happens if you have too much Phosphorus?
Dietary sources Fluoridated water Potatoes Legumes Tea Some fish	Dietary sources Fluoride
Women: 3 mg Men: 4 mg UL: 10 mg	Daily recommendations Fluoride
increased risk of cavities and tooth decay increased risk of osteoporosis	What happens if you have too little Fluoride?
very high amounts can lead to coma, before that GI distress and heart problems dental fluorosis: pitted and discoloured teeth skeletal fluorosis: weakened bones should monitor young children around toothpaste with fluoride to ensure they don’t consume large quantities regularly	What happens if you have too much Fluoride?
under 70 years old: 15 mcg over 70 years old: 20 mcg upper limit: 50 mcg	Daily recommendations were recently Vitamin D:
liver fatty fish fish oils egg yolk butter whole milk fortified foods	Dietary sources of vitamin D:
hypervitaminosis D calcification of tissues kidney stones GI distress	What happens if you have too much Vitamin D?
rickets in children: bowing of legs, improper bone development osteomalacia(softening of the bones) & osteoporosis (bone disease that results in weak, porous bones) in adults increased risk of fractures joint pain muscle spasms	What happens if you have too little of Vitamin D?
refers to the strength and hardness of bones	Bone mineral density (BMD)
genetics nutrition (especially total Calories, calcium, protein, and vitamin D) physical activity levels (exercise, especially weight-bearing and strength training, increases BMD) estrogen levels (high estrogen increases BMD)	Peak (Bone mineral density) BMD depends on:
“substances that improve exercise performance and are used in attempts to increase athletic or physical performance capacity”	Ergogenic aid
higher protein recommendations for athletes than sedentary individuals can increase rate of skeletal muscle growth with training can increase protein intake without substantial increase in food intake	Why take protein supplements?
Who should take protein supplements? Endurance exercise performance - probably not but maybe? Resistance exercise performance - probably yes For fat loss- maybe	Who should take protein supplements?
throughout the day post workout before bed - casein protein	When should protein be taken?
safe to take at recommended daily intakes likely to help if there is a deficiency unlikely to increase performance if no diagnosed deficiency food first, supplements second	Multivitamin and mineral supplements
anxiety irritability insomnia headaches GI distress diuretic effect	Side effects of taking caffeine:
good hydration, adequate intake for proper functioning	Euhydration
too much fluid beyond what is needed to meet needs	Hyperhydration:
not enough fluid to meet needs	Hypohydration or dehydration:
75-80% from fluids 20-25% from foods	Water Intake:
This is a very low-carb, moderate-protein and high-fat diet. It typically contains 75% fat, 20% protein and only 5% carbs	Standard ketogenic diet (SKD):
This diet involves periods of higher-carb refeeds, such as 5 ketogenic days followed by 2 high-carb days.	Cyclical ketogenic diet (CKD):
This diet allows you to add carbs around workouts.	Targeted ketogenic diet (TKD):
This is similar to a standard ketogenic diet, but includes more protein. The ratio is often 60% fat, 35% protein and 5% carbs.	High-protein ketogenic diet: