1.2b diet and nutrition

Question 1

name 3 macronutrients

Answer 1

carbohydrates
fats
proteins

Question 2

name 3 micronutrients

Answer 2

vitamins
minerals
fibre

Question 3

what are carbohydrates

Answer 3

macronutients
-sugars and starches stored in the body as glycogen
-converted to glucose to fuel in energy production

Question 4

function of carbohydrates

Answer 4

-part of energy production, cell division and formation of molecules
-preferred fuel for exercise - 75% of energy requirements

Question 5

how can carbohydrates be consumed

Answer 5

-starches eg rice and potatoes - stored as glycogen in the liver and muscles

-sugars eg fruit and honey - circulate in blood stream as glucose

Question 6

what are proteins

Answer 6

macronutrients
amino acids essential for the growth and repair of cells and tissues

Question 7

function of proteins

Answer 7

-growth and repair of cells and tissues
-used to make muscle proteins, haemoglobin, enzymes, ect

-used a fuel anaerobically when nothing else is available

Question 8

how are proteins consumed

Answer 8

milk, eggs, meat and soya

Question 9

what are fats

Answer 9

macronutients
triglycerides that provide the body with fatty acids for energy production

Question 10

function of fats

Answer 10

-insulate nerves, form cell membranes, cushion organs
-broken down for aerobic energy production and have 2x energy yield of carbohydrates
-fatty acids and vitamins

Question 11

how are fats consumed

Answer 11

saturated fatty acids
-butter bacon. reduce intake as cause cardiovascular disease

unsaturated fats
-avocado and soy beans

omega-3s boost delivery of oxygen, improve endurance and reduce inflammation and joint stiffness

Question 12

what are vitamins

Answer 12

micronutrients
nutrients required in small quantities to maintain health body functions

Question 13

function of vitamins

Answer 13

1. Fat soluble stored in body
   -vit A: eye health and bone growth
   -vit D: bone health and protect against cancer and heart disease
   -vit E: skin, eye and immune health
   -vit K: reduce blood clotting and improve bone health
2. water soluble not stored
   -vit C: skin, blood vessels, tendons, ligaments and bone health
   -vit B: breakdown of food, haemoglobin formation

Question 14

how are vitamins consumed

Answer 14

1. fat soluble
   varied and balanced diet
2. water soluble
   fruit, veg, grains, dairy

Question 15

what are minerals

Answer 15

micronutrients
essential inorganic nutrients required in small quantities to maintain health body function

Question 16

function of minerals

Answer 16

-bone and tooth health, controlling body fluids, enzyme function, breaking down food, release energy

-calcium: important for bone health, muscle contraction, blood clotting and nerve transmission
-iron: formation of haemoglobin, enzyme reactions and the immune system
-phosphorous: bone health and energy production

Question 17

how are minerals consumed

Answer 17

meat, cereals, fish, dairy, fruit, veg, nuts

Question 18

what is fibre

Answer 18

a component of a balanced diet for the normal function of the large intestine

Question 19

function of fibre

Answer 19

reduce cholesterol, risk of diabetes and obesity

Question 20

what is fibre consumed

Answer 20

cereals, bread, beans, lentils, fruit and veg

Question 21

what is water

Answer 21

-accounts for two thirds of body weight
-allows chemical reactions and dissolve and move substances around the body

Question 22

function of water

Answer 22

-regulate temperature by moving heat to skin surface for evaporation or lung tissue
-hydration before and after exercise, especially in hot climates

Question 23

what is energy?

Answer 23

the ability to perform work
-measured in joules or calories

Question 24

what is energy expenditure?

Answer 24

the total amount of energy used (sum of MBR, TEF and any physical activity)

Question 25

energy balance

Answer 25

the relationship between energy intake and expenditure

energy intake vs energy expenditure

Question 26

basal metabilic rate (BMR)

Answer 26

the minimum amount of energy required to sustain essential physiological function at rest

Question 27

thermic effect of food (TEF)

Answer 27

the energy required to eat, digest and absorb food taken in (approx 10% calorific value of food)

Question 28

physical activity energy expenditure

Answer 28

the total number of calories required to perform daily tasks, which can be estimated using MET values

Question 29

metabolic equivalent task (MET)

Answer 29

the ratio of a performer’s working metabolic rate to their resting metabolic rate