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Nutrition Flashcards

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1
Q

What does Basal Metabolic Rate (BMR) measure?

A

The amount of energy (calories) used to stay alive during rest.

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2
Q

What percentage of total energy expenditure does BMR typically account for?

A

60-75%.

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3
Q

How is Resting Metabolic Rate (RMR) different from BMR?

A

RMR is measured at rest but does not require strict conditions.

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4
Q

What is energy requirement?

A

The amount of food energy needed to balance energy expenditure.

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5
Q

What are the current UK guideline daily amounts (GDA) for women and men? (kcals)

A

Approximately 2,000 kcals for women and 2,500 kcals for men.

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6
Q

What do VO2 and VCO2 stand for?

A

VO2 is oxygen consumption; VCO2 is carbon dioxide production.

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7
Q

What is the formula for Respiratory Quotient (RQ)?

A

RQ = VCO2 / VO2 for the cell.

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8
Q

What does RER stand for and how is it calculated?

A

RER is the Respiratory Exchange Ratio, calculated as VCO2 / VO2 measured from expired air.

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9
Q

What does a RER of 0.7 indicate?

A

100% fat metabolism.

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10
Q

What does a RER greater than 1.0 indicate?

A

100% carbohydrate metabolism.

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11
Q

What is the purpose of a Bomb Calorimeter?

A

A bomb calorimeter burns food, heats surrounding water, and by measuring the water’s temperature rise, calculates the food’s energy (calorie) content.

1 Calorie = the amount of energy needed to raise the temperature of 1 kilogram of water by 1°C.

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12
Q

What is the effect of Boyle’s Law on gas volume and pressure?

A

There is an inverse relationship: as pressure increases, volume decreases.

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13
Q

What does Charles’s Law state regarding gas temperature and volume?

A

If the temperature of a gas increases, its volume also increases.

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14
Q

What is the fractional oxygen content of inspired air abbreviated as?

A

FIO2.

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15
Q

What is the approximate percentage of protein metabolism at rest?

A

10-15%.

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16
Q

What is glycolysis?

A

The breakdown of glucose.

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17
Q

What is gluconeogenesis?

A

The formation of new glucose from non-carbohydrate sources.

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18
Q

What is the Total Energy Expenditure formula?

A

Total Energy Expenditure = Resting Metabolic Rate + Activities of Daily Living + Physical Activity Levels.

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19
Q

What is the equation for Energy Availability?

A

Energy intake minus energy expended during exercise.

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20
Q

How many kcal are in 1g of carbohydrates?

A

4 kcal.

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21
Q

What are the three R’s in the recovery principle?

A

Rehydrate, Refuel, Repair.

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22
Q

What are the subgroups of carbohydrates?

A

Monosaccharides, Disaccharides, Polysaccharides.

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23
Q

Glucose, Fructose and Galactose are monosaccharides and have 6 carbon atoms, classifying them as…

A

Hexose (6C).

Hexoses are the building blocks for more complex carbohydrates (e.g. sucrose = glucose + fructose)

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24
Q

What is fiber’s role in the digestive system?

A

Delays gastric emptying, increases satiety (feeling full), maintains flow of food through the colon.

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25
What does SAID stand for?
Specific Adaptations to Imposed Demands.
26
What are the two types of amino acids?
Essential amino acids and Nonessential amino acids.
27
What are complete proteins?
Foods that contain all essential amino acids.
28
What is the major function of proteins in the body?
Tissue synthesis, repair, and energy source.
29
What is the role of structural proteins?
To provide structural framework and tissue.
30
What is the function of transport proteins?
To transport substances through the body.
31
What is an example of a regulatory protein?
Insulin.
32
What type of protein speeds up reactions in the body?
Catalytic proteins (enzymes).
33
What are sources of complete proteins?
Eggs, milk, red meat, poultry, fish.
34
What is a complementary protein source?
Mixing two or more incomplete proteins to provide all essential amino acids.
35
What factors should be considered to individualize protein intake?
Optimal adaptation to training, training status, frequency and intensity of sessions.
36
Name 7 Functions of water in the body
1. Serves as the body’s transport 2. Diffusion of gases takes place across surfaces moistened by water 3. Nutrients and gas are transported in aqueous solution 4. Waste products leave the body through the water in urine and faeces 5. Lubricates joints 6. Gives body structure and form (through the turgor it provides for body tissue) 7. Thermoregulation (sweat rate)
37
What percentage of the body's total mass is water?
Approximately 40 - 60% (% of Body Water is NOT a measurement of hydration)
38
Define: 1. Diffusion 2. Osmosis 3. Active Transport
1. Particles from a high to lower concentration. 2. Diffusion of water across a membrane from a lower to a higher concentration of solute to attain equilibrium 3. Particles from low to higher concentration
39
How much water on average is lost through urine a day? (in ml)
1000 - 1500 ml / day
40
How much water on average is lost through sweat per day? (in ml)
500 - 700 ml / day through sweat glands
41
What is the recommended water intake per day in the UK?
2.5L (an individualised approach should be taken depending on factors like physical activity levels)
42
What INITIATES thermoregulatory responses to changes in body temperature?
Hypothalamus - acts as a thermostat to control sweating as a response to increases in skin and core temperature Hypothalamus is a small but powerful part of the brain. Its main job is to keep your body in homeostasis. It controls things like: - Body temperature - Hunger and thirst - Sleep cycles - Heart rate and blood pressure - Hormone release (by controlling the pituitary gland)
43
Generally, what are the main factors leading to fatigue in prolonged exercise?
1. Depletion of carbohydrate stores 2. Dehydration.
44
What are the fluid compartments of the body that play a role in hydration? (What areas in the body store fluids)
1. Intracellular fluid 2. Extracellular fluid - Interstitial fluid - Blood plasma
45
How does sweat volume and concentration vary between individuals?
1. Genetics – some people just naturally sweat more 2. Fitness level – fitter people often start sweating sooner and more, to cool down efficiently 3. Body size – larger bodies tend to produce more sweat 4. Acclimatisation – people used to heat (like athletes training in hot climates) often sweat more. Over time, your body also learns to conserve salt, so you lose less sodium in sweat 5. Diet – high salt intake can increase sweat sodium 6. Hydration – being well-hydrated can dilute sweat a bit
46
Define: 1. Euhydration 2. Hypohydration 3. Hyperhydration
1. The state of being normally hydrated — when your body has the right amount of water to function properly. ('in balance') 2. Insufficient fluid content 3. Excess fluid content
47
Name 5 essential electrolytes involved in maintaining euhydration
1. Sodium (Na⁺) – helps retain water and maintain blood pressure; crucial for fluid balance 2. Potassium (K⁺) – works with sodium to regulate fluid inside cells 3. Chloride (Cl⁻) – often pairs with sodium; helps maintain fluid balance and pH 4. Calcium (Ca²⁺) – supports muscle function and nerve signalling; plays a small role in fluid regulation 5. Magnesium (Mg²⁺) – helps with muscle function, energy production, and fluid balance Electrolytes restore fluid balance, support muscle function, maintain nerve cells and keep blood pressure stable.
48
Why is glycogen important from a fluid balance perspective?
For every 1 gram of glycogen, your body stores about 3–4 grams of water with it. This is especially important during endurance sports or training — if glycogen runs low, you not only lose energy but also dehydrate faster.
49
What holds more water, muscle or fat?
Muscle Muscle is about 75% water Fat is about 10–15% water
50
Name the lipid stores in the body
1. Intramuscular Triglicerides (IMTG) 2. Adipose Tissue
51
Name the glucose stores in the body
Glycogen stores: 1. Intramuscular 2. Liver
52
Why do we use the Atwater Corrected Values in nutrition?
For consistency - Standardised across food labels, databases, and nutritional planning tools
53
What is coefficient of digestibility?
This percentage of a nutrient actually digested and absorbed by the body
54
What is lipolysis and lipogenosis?
Lipolysis - The breakdown of fats Lipogenesis - Formation of new fats
55
What is Glycolysis, Glucogenesis and Gluconeogensis
Glycolysis - breakdown of glucose Glucogenesis - formation of new glucose from carbohydrate sources i.e. lactate Gluconeogenesis - formation of new glucose from non carbohydrate sources.
56
What is Proteolysis and Protein Synthesis?
Proteolysis - breakdown of proteins into amino acids Protein synthesis - formation of new protein.
57
What type of carbohydrate is starch and fibre?
Polysaccharides (long chains)
58
What type of carbohydrates are sucrose and lactose?
Dissacharides Sucrose (glucose + fructose) lactose (glucose + galactose)
59
Whats the recommendation for protein intake as an active individual in the UK?
1.2-2.0g per kg of bodyweight
60
What is the most common type of lipid called?
Triglycerides
61
What is the difference between saturated fats and unsaturated fats?
Saturated – no double bonds between carbon atoms (straight chains, solid at room temp) Unsaturated – one or more double bonds (bent chains, liquid at room temp)
62
What is the difference between triglycerides and phospholipids?
Triglycerides - 3 fatty acid chains Phospholipids - 2 fatty acid chains
63
What are the subgroups of unsaturated fats?
Monounsaturated = one double bond Polyunsaturated = more than one double bond

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