Nutrition

Question 1

Complete proteins

Answer 1

All 9 essential AA

Question 2

What are Essential AA

Answer 2

9

Unable to be produced by body

Question 3

What are non essential AA

Answer 3

These are made by the body 4

Question 4

Conditionally essential AA

Answer 4

Not always required so long as essential AA are consumed

Question 5

List essential AA

Answer 5

Histidine isoleucine leucine lysine methionine phenylalanine threonine tryptophan and valine

Question 6

Sources of complete pro

Answer 6

Eggs meat poultry dairy soy foods buck wheat quinoa

Question 7

What are Incomplete proteins

Answer 7

Lacking one or more essential AA

Question 8

Sources of incomplete proteins

Answer 8

Vegetables cereals and grains cereal products pulses nuts

Question 9

Complementary proteins

Answer 9

Rice and pulses
Vegetables and seeds
Nuts and veg
Grains and pulses

Question 10

Protein functions

Answer 10

Enzyme catalysts 
Transport molecules
Movement 
Mechanical support 
Mediate cell responses 
Antibody proteins for immune protection

Question 11

Three main protein functions

Answer 11

Structural
Homeostatic
Fuel

Question 12

Sedentary adult protein

Answer 12

.8

Question 13

Recreationally active adult

Answer 13

0.8-1.5

Question 14

Adult endurance protein

Answer 14

1.2 -1.6

Question 15

Growing teenager protein

Answer 15

1.5-2

Question 16

Adult building muscle protei

Answer 16

1.5-1.7

Question 17

Simple cho

Answer 17

Sugar

Question 18

Complex cho

Answer 18

Starch

Question 19

Non starch polysaccarhides

Answer 19

Fibre

Question 20

What is a simple cho

Answer 20

A single sugar unit
Glucose
Fructose
Galactose

Question 21

What is a refined cho

Answer 21

Contains excessive sugar over 15g per 100g
Processed food
Low quality fats

Question 22

Sources of protein

Answer 22

Turkey beef fish beans nuts seeds tofu low fat dairy

Question 23

Role of NSP

Answer 23

AIDS transportation of foods through the digestive tract

Question 24

What is NSP

Answer 24

Non starch polysaccarhides

Question 25

Types of NSP

Answer 25

Insoluble | Soluble

Question 26

Fats =?

Answer 26

Lipids that are solid at room temp

Question 27

What are the fat soluble vitamins

Answer 27

A D E K

Question 28

Saturated fats

Answer 28

``` Meat poultry dairy Coconut oil Palm kernel oil Cocoa butter Palm oil ```

Question 29

Benefits of saturated fats

Answer 29

Immune system Energy Liver function

Question 30

Monounsaturated fats

Answer 30

Olives avocado lard beef dripping rapeseed oil peanut oil nuts seeds

Question 31

Polyunsaturated fats

Answer 31

Omega 3 and 6

Question 32

Sources of omega 3

Answer 32

``` Oily fish Cod liver oil Flax oil Walnut oil Hemp seed oil Pasture seed oil ```

Question 33

Sources of omega 6

Answer 33

``` Evening primrose oil Safflower oil Soybean oil Grapeseed oil Sunflower oil Corn oil Pumpkin oil Sesame seeds ```

Question 34

Vitamin a ?

Answer 34

Gastric juices Bone building Retinal health

Question 35

Vitamin D

Answer 35

Calcium and phosphorus absorption Strong bones and teeth Protect against cancer

Question 36

Vitamin E

Answer 36

``` Blood circulation Tissue repair and healing Cell integrity Slows aging Antioxidant Cancer ```

Question 37

Vitamin K

Answer 37

Blood clotting | Bone formation

Question 38

Vitamin B

Answer 38

``` Healthy nerves Prevents fatigue Metabolism Cholesterol RBC formation Fertility ```

Question 39

Vitamin C

Answer 39

``` Immune function Growth and repair Capillary wall strengthening Lactation Adrenal gland function Collagen and connector tissue health Healing wounds Antioxidant ```

Question 40

7 macro minerals

Answer 40

``` Calcium Chloride Magnesium Phosphorus Potassium Sodium Sulphur ```

Question 41

Anti oxidant sources

Answer 41

Vitamins A C E | zinc selenium copper and manganese

Question 42

Methods for assessing body comp

Answer 42

BMI waist circumference Waist to hip ratio

Question 43

Low and High risk with waist circumference

Answer 43

Men low = 94cm Women low = 80cm Men high = 102cm Women high = 88cm

Question 44

Performance equation.

Answer 44

Potential - psychological interference = performance

Question 45

Thermic effect of food

Answer 45

Men 6-10% | Women 6-7%

Question 46

Thermic effect of activity

Answer 46

20-40%

Question 47

Sedentary multiplier

Answer 47

1.2

Question 48

Lightly active multiplier

Answer 48

1.375

Question 49

Mod active multiplier

Answer 49

1.55

Question 50

Very active multiplier

Answer 50

1.725

Question 51

Extra active multiplier

Answer 51

1.9