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DC A Level PE - Exercise Physiology > Diet and Nutrition > Flashcards

Flashcards in Diet and Nutrition Deck (16)
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Average calorie intake for male/female per day

Male: 2 500
Female: 1 940


% of food groups for balanced diet:

55% - Carbs
15% - Protein
<30% - Fats


What are carbs (definition and examples)?

Sugars/starches stored in the body as glycogen, converted to glucose and used as fuel for energy production
Potatoes, Rice, Bread


What are carbs responsible for and what is their energy production %?

Energy production
Cell division
Active Transport
75% energy production


What are proteins (definition and examples)?

Amino acids that are essential for growth and repair of cells/tissue
Fish, mince, eggs


What are proteins responsible for?

Used to make muscle proteins, haemoglobin, antibodies etc..


What are fats (definition and examples)?

Triglycerides which provide the body with fatty acids for energy production
Milk, yoghurt, cheese


What are the differences between saturated and unsaturated fatty acids?

Saturated: Solid at room temp, associated with heart disease
Unsaturated: Liquid at room temp, associated with lowering cholesterol


What are fats responsible for?

Insulate nerves
Cushion organs
Provide an energy source


What are vitamins and minerals (definition)?

Essential organic and inorganic nutrients needed for healthy bodily function


What are the different types of vitamins and minerals (with their role)?

Calcium - Bone health and muscle contraction
Iron - Haemoglobin formation
Phosphorous - Bone health and energy production
Vit A - Eye health
Vit B - Food breakdown
Vit C - Blood vessels, skin
Vit D - Bone health
Vit E - Antioxidant
Vit K - Blood clotting


What are fibres and water (definition and examples)?

Fibre - Used for function of large intestine (e.g. Cereals, fruit/veg)
Water - Essential for all exercise, dehydration can inc HR and dec SV


What is energy expenditure the sum of?

Sum of basal metabolic rate, the thermic effect of food and the energy expended during physical activity


What is basal metabolic rate (BMR)?

Minimum amount of energy required to sustain essential bodily function


What is the thermic effect of food?

The energy required to eat, digest, absorb and use the food taken into the body


What is energy intake defined as?

The total amount of consumed from food/drink (measured in joules or calories)