Diet and nutrition

Question 1

What % of carbohydrates should a healthy balanced diet contain?

Answer 1

55-60%

Question 2

What % of fats should a healthy balanced diet contain?

Answer 2

No more than 30%

Question 3

What % of protein should a healthy balanced diet contain?

Answer 3

15%

Question 4

What is the average Kcals a day for a women?

Answer 4

1940

Question 5

What is the average Kcals a day for male?

Answer 5

2550

Question 6

How many Kcals a day can an elite athlete have?

Answer 6

3000-6000 Kcal a day to refuel the Kcal’s used

Question 7

What do you increase the intake of if training volume increases?

Answer 7

Carbohydrates

Question 8

How much do you increase the intake of carbohydrates by if training volume increases?

Answer 8

10-15%

Question 9

What are the 7 key nutrients?

Answer 9

Carbohydrates
Fats 
Protein 
Fibre
Vitamins
Minerals
Water

Question 10

What are the 3 macronutrients?

Answer 10

Carbohydrates
Fats
Protein

Question 11

What are the 4 micronutrients?

Answer 11

Fibre
Vitamins
Minerals
Water

Question 12

What is the definition of macronutrients?

Answer 12

They are the main energy providing nutrients and are required in larger amounts on a daily basis compared to micronutrients

Question 13

What is the definition of micronutrients?

Answer 13

They are required in smaller amounts on a daily basis than macronutrients. They play an important role in regulating chemical reactions within our body.

Question 14

What are some examples of fibre foods?

Answer 14

Wholegrain, cereals, nuts, fruits, vegetables

Question 15

What are some examples of minerals?

Answer 15

Fruit

Calcium, phosphorus, iron

Question 16

What are some examples of vitamins?

Answer 16

Vegetables
A/E - antioxidants eye, cells, skin
D - Bone health
K blood clotting

Question 17

What are some examples of protein food?

Answer 17

Fish, meat, eggs, beans, dairy products

Question 18

What are some examples of carbohydrate food?

Answer 18

Simple - Glucose - biscuits, cakes, fruit, honey

Complex - Starch - pasta, rice, noodles, potatoes, wholemeal bread

Question 19

What are the 2 types of carbohydrates?

Answer 19

Simple - monosaccharides - Glucose

Complex - Polysaccharides - Starch

Question 20

What are the 2 types of fats?

Answer 20

Saturated

Unsaturated

Question 21

What are some examples fat foods?

Answer 21

Saturated - Bacon, butter - solid (bad)

Unsaturated - Fish oils, omega 3 - liquid at room temp (good)

Question 22

What is the function of carbohydrates?

Answer 22

Most readily available, quickest and used form of energy (75%)
1g=4cal

Question 23

What is the function of fats?

Answer 23

Triglycerides largest potential energy store/source of energy (1g=9cal).
Helps body absorb vitamins, provide insulation, protects organs, decrease cholesterol/inflammation of joints, increase oxygen delivery improving endurance/recovery rate.

Question 24

What is the function of protein?

Answer 24

Growth/build and repair tissues (make muscles/Hb/enzymes) and secondary source of energy

Question 25

What is the function of water?

Answer 25

Body 2/3 water so maintains hydration Contains minerals/vitamins Temperature control

Question 26

What does dehydration cause?

Answer 26

Tiredness, headaches, decrease plasma/SV/oxygen transport and loss of temperature control.

Question 27

What is the function of fibre?

Answer 27

Assists digestion in the stomach and small intestine. Aids transport of food through digestive system. Weight control - makes you feel full. Prevent/treat cancer of colon, diabetes, CHD and irritable bowel (IBS)

Question 28

Definition of energy balance

Answer 28

The relationship between energy intake and energy expenditure?

Question 29

In terms of energy balance, what causes obesity?

Answer 29

An imbalance between energy intake and (the food we consume) and energy expenditure (calories used for metabolism, work and exercise)

Question 30

In terms of energy balance, what do athletes normally aim for?

Answer 30

At peak performance they want a neutral energy balance.

Question 31

What happens with a neutral energy balance?

Answer 31

Energy intake=energy expenditure so a constant weight is maintained

Question 32

What happens with a positive energy balance?

Answer 32

Energy intake is more than energy expenditure so weight is gained and energy is stored as fat tissue

Question 33

What happens with a negative energy balance?

Answer 33

Energy intake is less than energy expenditure so weight is lost

Question 34

What % of energy expenditure is due to BMR (Base metabolic rate)?

Answer 34

60-75%

Question 35

What % of energy expenditure is due to physical activity?

Answer 35

20-30%

Question 36

What is the thermic effect?

Answer 36

Accounts for remaining % of energy expenditure in process of eating, digesting and absorbing food.

Question 37

Why is resting metabolic rate used instead of BMR?

Answer 37

Avoids the need to measure sleep and avoid fasting

Question 38

What is the calculation for males RMR?

Answer 38

Body weightX10+double body weight | Divide all by 24 = Cal/hr

Question 39

What is the calculation for females RMR?

Answer 39

Body weightX10+body weight | Divide all by 24 = Cal/hr

Question 40

What do MET's calculate?

Answer 40

Energy expenditure of physical activity

Question 41

How do you use MET's to work out energy expenditure of physical activity?

Answer 41

RMR X activity's MET value X duration of activity

Question 42

What is the MET value of light activity?

Answer 42

Less than 3

Question 43

What is the MET value of moderate activity?

Answer 43

Between 3-5.9

Question 44

What is the MET value of vigorous activity?

Answer 44

Over 6

Question 45

What does EAR stand for?

Answer 45

Estimated daily requirements

Question 46

What does EAR depend on?

Answer 46

Lifestyle, age, height, weight, activity and body composition

Question 47

Definition of overweight

Answer 47

Body weight exceeding normal standard weight based on height/frame 25-25.9BMI

Question 48

Definition of obese

Answer 48

Very high % of body fat (20-25% in males and 30-35% in females) in relation to lean body mass BMI over 30%

Question 49

How do you estimate calorific requirements?

Answer 49

RMR X Energy expenditure in exercise