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PE Paper 1 > Diet and Nutrition > Flashcards

Diet and Nutrition Flashcards

1
Q

what is the average number of calories a male should consume daily

A

2500

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2
Q

what is the average number of calories a day a female should consume

A

2000

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3
Q

what are the average percentage of food a diet should contain

A

carbohydrates = 55%
protein = 15%
fat = 30% (up to)

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4
Q

how can carbohydrates be sourced

A
  • bread. pasta, rice, potatoes (stored as glycogen)

- sugars such as fruit or honey (stored as glucose)

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5
Q

how can fats be sourced

A

meat and dairy products (stored as triglycerides)

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6
Q

how can protein be sourced

A

meat, fish, eggs, dairy (stored as amino acids)

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7
Q

how can minerals be sourced

A

meat, fish, eggs, dairy, veg

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8
Q

how can fibre be sourced

A

wholemeal, fruit

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9
Q

how can water be sourced

A

water, energy drink

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10
Q

what is the exercise-related function of carbohydrates

A
  • principal source of energy for both low and high intensity and is the only food source that can be broken down anaerobically
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11
Q

what is the exercise-related function of fats

A
  • used for long duration, low intensity exercise such as marathons and provide fatty acids
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12
Q

what is the exercise-related function of proteins

A
  • minor source of energy when no other fuel is available
  • used for growth and repair
  • also used to make heamoglobin, enzymes, antibodies and collagen
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13
Q

what is the exercise-related function of minerals

A

important for enzyme formation, breaking down food for energy and nerve function

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14
Q

what is the exercise-related function of fibre

A

to regulate the function of large intestine, reduces cholesterol, risk of diabetes and obesity

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15
Q

what is the function of calcium

A
  • needed for strong bones

- necessary for muscle contraction, blood clotting and nerve transmission

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16
Q

what is the function of phosphorus

A

needed for bone health and energy production

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17
Q

what is the function of iron

A

helps the formation of haemoglobin, enzyme reactions and immune systems

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18
Q

what is the role of fats

A

they insulate nerves, form cell membranes, cushions organs and provides energy during aerobic exercise

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19
Q

how can you identify saturated fats

A

they are solid at room temperature and mainly found in animal products

20
Q

what are the problems associated with saturated fats

A
  • leads to excessive weight gain

- can lead to health problems such as coronary heart disease, diabetes and high blood pressure

21
Q

how can you identify unsaturated fats

A
  • usually liquid at room temp.

- found in sunflower, olive, and fish oils

22
Q

how do unsaturated fats benefit athletes

A
  • they boost the delivery of oxygen which improves endurance and recovery rates
  • reduces inflammation and joint stiffness
23
Q

what is LDL

A
  • low-density lipoprotein
  • increases risk of heart disease
  • bad cholesterol
24
Q

what is HDL

A
  • high-density lipoprotein
  • decreases risk of heart disease
  • good cholesterol
25
Q

which vitamins are fat soluble

A

A, D, E, K

26
Q

what is the function of vitamin A

A

antioxidant, eye health, cell and bone growth

27
Q

what is the function of vitamin D

A

bone health, prevents heart disease

28
Q

what is the function of vitamin E

A

skin and eye health, strengthens immune system

29
Q

what si the function of vitamin K

A

blood clotting and bone health

30
Q

which vitamins are water soluble

A

B and C

31
Q

what is the function of vitamin B

A
  • eye, skin and nervous system health
32
Q

what is the function of vitamin C

A

skin, blood vessel, tendon, ligament health and bone health

33
Q

what % of blood plasma is made of water

A

90%

34
Q

what can happen to the body as a result of dehydration

A
  • blood viscosity increases reducing blood flow to working muscles and the skin
  • muscle fatigue and headaches
  • increased heart rate
  • reduction in the exchange of waste products/ transportation of nutrients
  • decreased performance/ reaction time/ decision making
35
Q

define energy

A

the ability to perform work

36
Q

what is the ratio of calories to joules

A

1:4.18

37
Q

define energy intake

A

the total amount of energy from food and beverages consumed and measured in joules or calories

38
Q

define energy balance

A

the relationship between energy intake and energy expenditure

39
Q

what are the factors affecting energy requirements

A
  • age
  • gender
  • size
  • environment
  • lifestyle
  • metabolic rate
40
Q

define energy expenditure

A

the sum of BASAL METABOLIC RATE, the THERMIC EFFECT OF FOOD, and energy expended in physical activity

41
Q

define basal metabolic rate

A

the minimum amount of energy required to sustain essential physiological function at rest, which can account for as much as 75% total energy

42
Q

define thermal effect of food

A

the energy required to eat, digest, absorb and use food taken in, which accounts for a very small percentage of the total energy expenditure

43
Q

define physical activity energy expenditure

A

the total number of calories required to perform daily tasks

44
Q

define metabolic equivalent value

A

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

45
Q

define overweight

A

body weight exceeding the normal standard weight based on height/ frame size

46
Q

define obesity

A

having a very high percentage body fat in relation to lean body mass

47
Q

how do you calculate BMI

A

weight(kg)/ height(m2)

PE Paper 1 (18 decks)

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