Diet and Nutrition Flashcards
What percent of proteins would you eat for a balanced diet?
15-20%
What percent of Carbs would you eat for a balanced diet?
55-60%
What percent of Fats would you eat for a balanced diet?
25-30%
Approximately, how much water should a Women drink?
1.6 litres (8 cups)
Approximately, how much water should a Men drink?
2 litres (10 cups)
How many calories should Women have per day?
2000kcal
How many calories should Men have per day?
2500kcal
What 4 main factors affect the amount of energy needed?
age - Adults consume more than children
gender - Men have more
height - taller people need more food
energy expenditure - how active you are
What is the energy balance equation?
Energy in = Energy out —-> Healthy weight
What is Basal Metabolic Rate (BMR)?
It is the amount of energy needed to keep the body going.
what are the different muscle groups?
Chest, back arms, abdominals, legs, shoulders, bum
What are the 12 components of fitness?
agility balance cardiovascular endurance (aerobic power) coordination flexibility muscular endurance power/explosive strength (anaerobic power) reaction time strength (maximal, static, dynamic and explosive) speed.
What are the fitness tests?
agility – Illinois Agility Test balance – Stork Stand Test cardiovascular endurance (aerobic power) – Multi Stage Fitness Test coordination – Wall Toss Test flexibility – Sit and Reach Test muscular endurance – Sit-Up Bleep Test power/explosive strength (anaerobic power) – Vertical Jump Test reaction time – Ruler Drop Test maximal strength – One Rep Max Test speed – 30 Metre Sprint Test strength – Handgrip Dynamometer Test.
Types of training.
Continuous training. Fartlek Training. Circuit Training. Interval Training. Plyometric Training. Flexibility Training. Weight Training.
What are the 3 main types of muscles?
Skeletal, smooth and cardiac
