diet

Question 1

average calories needed per day (but changes depending various factors)

Answer 1

calorie- A unit which measures heat or energy production in the body, normally expressed as Kcal.
adult male- 2500 Kcal
adult female- 2000 Kcal

Question 2

what average calorie intake depends on (can vary per day based on what youre doing)

Answer 2

• age of the individual: after 25, calorie needs start to fall
  -gender: men need more
  -energy expenditure: the more exercise the more calories required
  -basal metabolic rate: how fast energy is being used/ minimum number of calories required for to carry out basic functions.

Question 3

nutrition def
(7 classes of food)

Answer 3

The intake of food, considered in relation to the body’s dietary needs. Good nutrition is an
adequate, well balanced diet, combined with regular physical activity

Question 4

balanced diet def

Answer 4

It is defined as eating:
* the right amount (of calories) for energy expended
* according to how much you exercise
* different food types to provide suitable nutrients, vitamins and minerals.

Question 5

reasons for having a balanced diet

Answer 5

To have a suitable intake of calories, to match energy expenditure/ exercise.
there is not single food that contains all nutrients body needs.
balanced diet contains, lots of different food types, to provide the suitable nutrients, vitamins + minerals required.

Question 6

balanced diet should contain:

Answer 6

the seven classes of food (all nutrients):
-carbohydrates
-fat
-protein
-fibre
-vitamins
-minerals
-water
55-60% carbohydrate
25-30% fat
15-20% protein

Question 7

importance of having balanced diet

Answer 7

-unused energy is stored as fat, which could cause obesity (particularly saturated fat, found in deep fried food). so carb and fat intake shouldn’t be excessive.
-suitable amounts of energy consumed, to be available for exercise/ activity (reduces fatigue during exercise)
-human body needs nutrients for energy, growth + hydration

Question 8

carbohydrates

Answer 8

the main + preferred energy source for all types of exercise, of all intensities.
it’s the main source of glucose (energy fuel).
complex carbohydrates- (starches) are good sources of energy, at any time, as the body can easily store the energy/glucose for sustained use (it lasts longer), so it also be used after a long time. so it can be consumes prior (hours/day) before exercise, as it lasts/is stored. also contains other useful nutrients E.g: pasta, bread+ potatoes have rich sources of starch.
simple carbohydrates- (sugars) can provide a lot of energy for immediate use, but contains no other useful nutrients. can be consumed during exercise. e.g: processed foods

Question 9

fat

Answer 9

an energy source + helps carry vitamins in the body.
provides more energy that carbohydrates (more than double the amount), but the energy can only be used at low intensities (like walking+ light jogging).
-saturated fats: found in meat and dairy
-unsaturated fats: vegetable fats/ oils
high fat intake (particularly saturated)- inc cholesterol levels, inc risk of coronary heart disease, inc chance of obesity, heart probelms, body fat increases.
-impact on sports (too much)- reduces flexibility, CV endurance, agility and speed
-too less fat intake- anorexia

Question 10

protein

Answer 10

predominantly for growth+ repair of muscle tissue.
this is most manipulated in diet for athletes, to grow max muscle, to inc their power, strength, and speed.
essential to maintaining optimal health+ physical performance.
found in- meat, eggs, fish, nuts, dairy
not enough in diet- muscles likely to get injured, less hypertrophy, muscles may degrade
15-20% of balanced diet

Question 11

fibre

Answer 11

assists digestive system/ digestion.
having in diet- prevents constipation, helps reduce blood cholesterol + controls weight gain.
found in: high fibre/whole grain cereals, whole grains, fruits+ vegetables

Question 12

vitamins +minerals

Answer 12

vitamins- Organic substances that are required for many essential processes in the body.
minerals- Inorganic substances which assist the body with many of its functions.
they maintain the efficient working of the body systems +general health.
found in- fish, (citrus) fruits, vegetables +dairy

Question 13

diff vitamins + minerals
(not needed)

Answer 13

vitamin A- skin structure+ function, found in dairy
deficiency: poor eye sight
vitamin B- body function, found in fish
deficiency: anaemia
vitamin C- immune system, found in citrus fruit
deficiency: scurvy
vitamin D- bone function, found in oily fish
deficiency: rickets
iron (mineral)- red blood cell production, in sea food+meat
deficiency: anemia
calcium (mineral)- for bone strength+ formation, in dairy.
deficiency: osteoporosis

Question 14

water

Answer 14

assists/ helps body function normally, by maintaining hydration levels, and preventing dehydration.
helps with reactions, lubrication + maintaining correct body temp.
water consumption per day depends on:
-environment (hot/cold), temperature you are in, amount of exercise being done (may need to rehydrate to prevent dehydration).

Question 15

defs of rehydration, dehydration and hydration.

Answer 15

hydration- Having enough water to enable normal functioning of the body.
dehydration- Excessive loss of body water interrupting the function of the body.
rehydration- Consuming water to restore hydration.

Question 16

effects of dehydration

Answer 16

-blood thickening (inc viscosity), which slows blood flow
-inc heart rate, as heart has to work harder (strain on heart), to pump the thicker blood, at a faster rate as its moving slow, therefore inc pressure aswell. This causes an irregular heart rate
-inc body temperature, which could cause overheating.
-reaction time increases/ slowing of reactions, so decisions made may be negatively affected.
-muscle fatigue/ cramps, due to oxygen not getting to muscles fast enough, due to slow moving, thicker blood