Lecture 1 - Introduction To Module, Energy And Physical Activity Levels

Question 1

What do foods do?

Answer 1

Influence genes and body function

Growth and development

Some nutrients are more important than others

Question 2

Role of digestive system

Answer 2

Ensures food is delivered to the right place

Question 3

Types of nutritional situation

Answer 3

Optimum

Overnutrition

Undernutrition

Malnutrition (similar to above)

Question 4

How do we measure energy?

Answer 4

Calories

Joules

Question 5

Ratio of Calories to Joules

Answer 5

1Cal = 4.2Joules

Question 6

Definition of a calorie

Answer 6

The energy needed to raise the temperature of 1 gram or water through 1C

Question 7

How many calories is 1G of carbohydrate

Answer 7

1G CHO = 4Kcal

Question 8

How many calories is 1G of fat

Answer 8

1G fat = 9Kcals

Question 9

How many calories is 1G of protein

Answer 9

4Kcals

Question 10

How many calories is 1G of ALL (go on that video system and watch back lectures)

Answer 10

1G of ALL = 7Kcals

Question 11

What is BMR

Answer 11

Amount of energy expended at complete rest

Question 12

For someone who is sedentary, what % of their EE is their BMR

Answer 12

60-70%

Question 13

What is RMR

Answer 13

BMR as well as any prior activity and food taken that may influence metabolic rate

Question 14

Why may we prefer to use RMR as a measurement over BMR

Answer 14

RMR is easier to attain

Question 15

Why may we prefer to use BMR as a measurement over RMR

Answer 15

BMR is more accurate

Question 16

What is the thermos effect of food (TEF)

Answer 16

Amount of energy it takes to break down, digest and absorb food

Question 17

What is Non-exercise activity thermogenesis (NEAT)

Answer 17

Energy expended during spontaneous physical activity (such as brushing your teeth)

Question 18

What is exercise and how is it different to Non-exercise activity thermogenesis (NEAT)

Answer 18

Energy expended during planned exercise

Whereas NEAT is during spontaneous exercise

Question 19

What % of EE is exercise normally

Answer 19

About 10%

Question 20

What % of EE is exercise in someone who is highly active

Answer 20

About 30%

Question 21

How can we find guidelines of how much food to eat?

Answer 21

Government websites

Scientific Advisory Committee of Nutrition (SACN)

Question 22

What are dietary reference values (DRV’s)

Answer 22

A generic guideline of how an individuals diet should be made up, however these can be very generic as everyone is slightly different

Question 23

Definition of Estimated Average Requirements (EAR)

Answer 23

Estimates the average requirements for energy of a nutrient, however these may not be accurate estimates for everyone as everyone is different

Question 24

What is a Reference Nutrient Intake (RNI)

Answer 24

The amount of a nutrient that is enough to ensure that the needs of nearly all (97.5%) the populations need are met

Question 25

What is the Lower Reference Nutrient Intake (LRNI)

Answer 25

The amount of nutrient that is enough for only a small number of people who have low requirements (2.5%)

Question 26

Why may someone need the Lower Reference Nutrient Intake (LRNI)

Answer 26

A child Someone who is petite Significantly smaller than average so requires significantly less than average

Question 27

Why do we calculate Dietary reference Values (DRV)

Answer 27

They are needed to ensure the correct amount of nutrition is taken on to maintain a given circulating level or degree of enzyme saturation

Question 28

How may adolescents (such as 15 year old males differ in their dietary requirements)

Answer 28

Require more protein and fibre

Question 29

What are the macronutrients

Answer 29

Protein Carbohydrate Fats

Question 30

What are the micronutrients

Answer 30

Vitamins | Minerals

Question 31

Definition of physical activity

Answer 31

Any bodily movement produced by skeletal muscles that requires energy expenditure

Question 32

What is physical acitvities relationship with case mortality?

Answer 32

A strong dose-response relationship Negative correlation

Question 33

Where would you find the physical activity guidelines?

Answer 33

Government website

Question 34

What are the physical activity guidelines for ages 5-18

Answer 34

60 minutes a day of moderate exercise Minimise time spent sitting and being sedentary 3 days a week of vigorous intensity exercise

Question 35

What are the physical activity guidelines for ages 19-64

Answer 35

150 minutes over entire week: 30 min 5x a week, exercise must be longer than 10 minutes Comparable benefits at 75 min of vigorous intensity activity

Question 36

What are the physical activity guidelines for ages 65+

Answer 36

150 min a week: 30 min 5x a week Do exercises that improve things like coordination to reduce risk of falling Minimise sedentary time Tests will not be to max

Question 37

Can people who are fat be physically fit?

Answer 37

Yes

Question 38

What can regular activity do in terms of disease

Answer 38

Reduce risk of diseases such as CHD

Question 39

Physical activity continuum

Answer 39

Avoidance of disease -> fitness -> elite performance