Exercise Physiology - Diet and Nutrition and their effect on physical performance

Question 1

What are the percentages for a balanced diet?

Answer 1

Carbs = 55%
Protein = 15%
Fats = 30%

Question 2

What is the required calories for a woman?

Answer 2

1940

Question 3

What is the required calories for a man?

Answer 3

2500

Question 4

What are carbohydrates?

Answer 4

Sugar and starch stored in body as glycogen and converted into glucose in order for energy production

Question 5

What are some examples of starch?

Answer 5

Rice, potatoes

Question 6

Where is starch stored?

Answer 6

Liver and muscles

Question 7

Where are sugars stored?

Answer 7

Circulate in bloodstream as glucose

Question 8

What are some examples of sugars?

Answer 8

Honey, fruit

Question 9

What is the main role of carbohydrates in exercise?

Answer 9

Accounts for 75% of energy requirements

Question 10

What are proteins?

Answer 10

Amino acids

Question 11

What are proteins essential for?

Answer 11

Growth and repair of cells and tissues
Increasing muscle size
Producing haemoglobin
Making enzymes, antibodies and collagen

Question 12

What is surplus glucose?

Answer 12

High sugar diet

Question 13

What is surplus glucose converted into?

Answer 13

Triglycerides and stored as fat

Question 14

Where are proteins found?

Answer 14

Milk, eggs, meat and soya

Question 15

What is used when carbohydrate and fat stores are depleted?

Answer 15

Protein stores

Question 16

What are enzymes?

Answer 16

Biological catalysts which increase the speed of chemical reactions

Question 17

What are triglycerides?

Answer 17

Fats

Question 18

What are fats?

Answer 18

Triglycerides which provide the body with fatty acids for energy production

Question 19

What is the role of fats?

Answer 19

Insulate nerves, form cell membranes and cushion organs

Provide an energy store which can be broken down for aerobic energy production

Question 20

What are unsaturated fats?

Answer 20

Fat molecule that is liquid and room temperature e.g. sunflower, olive and fish oils. These can help lower cholesterol

Question 21

Is unsaturated fats good or bad?

Answer 21

Good

Question 22

What are saturated fats?

Answer 22

Fat molecule that is solid at room temperature e.g. bacon, butter. Excessive amounts can lead to heart attacks

Question 23

Are saturated fats good or bad?

Answer 23

Bad

Question 24

How do saturated fats effect performance?

Answer 24

Limit intake to reduce the risk of cardiovascular disease

Question 25

How do unsaturated fats effect performance?

Answer 25

Boosts oxygen delivery, so improves endurance recovery and reduce joint inflammation

Question 26

What are vitamins and minerals?

Answer 26

Organic and inorganic nutrients essential for healthy bodily functions

Question 27

Give 5 examples of vitamins and minerals:

Answer 27

1. calcium 2. iron 3. phosphorus 4. vitamin d 5. vitamin c

Question 28

What is fibre essential for?

Answer 28

The function of large intestines

Question 29

Where s fibre found?

Answer 29

cereal, bread, lentils, fruit and veg

Question 30

For fibre to work properly, what do you need?

Answer 30

Adequate amount of water

Question 31

How much of the body's weight is water?

Answer 31

Two-thirds

Question 32

What can dehydration result in?

Answer 32

Decreased plasma volume, decreased stroke volume and increase temperature and heart rate

Question 33

What are the 7 components of a balanced diet?

Answer 33

``` carbs protein fats vitamins and mineral fibre water ```

Question 34

What is muscle loss known as?

Answer 34

atrophy

Question 35

What is energy expenditure?

Answer 35

The sum of your metabolic rate, thermic effect of food and the energy expended during physical activity

Question 36

What is basal metabolic rate (BMR)?

Answer 36

the minimum amount of energy needed to sustain essential physiological functions at rest

Question 37

What is thermic effect of food (TEF)?

Answer 37

The energy required to eat, digest, absorb and use food taken in

Question 38

What is the equation for energy expenditure?

Answer 38

Energy expenditure = BMR + TEF = physical activity energy expenditure

Question 39

What is energy intake?

Answer 39

Measured in calories or joules, it is the total amount of energy from consumed food or drinks

Question 40

What is energy balance?

Answer 40

the relationship between energy intake and energy expenditure