Diet and Nutrition

Question 1

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

Answer 1

2500

Question 2

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

Answer 2

2000

Question 3

what are the average percentage of food a diet should contain

Answer 3

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

Question 4

how can carbohydrates be sourced

Answer 4

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

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

Question 5

how can fats be sourced

Answer 5

meat and dairy products (stored as triglycerides)

Question 6

how can protein be sourced

Answer 6

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

Question 7

how can minerals be sourced

Answer 7

meat, fish, eggs, dairy, veg

Question 8

how can fibre be sourced

Answer 8

wholemeal, fruit

Question 9

how can water be sourced

Answer 9

water, energy drink

Question 10

what is the exercise-related function of carbohydrates

Answer 10

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

Question 11

what is the exercise-related function of fats

Answer 11

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

Question 12

what is the exercise-related function of proteins

Answer 12

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

Question 13

what is the exercise-related function of minerals

Answer 13

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

Question 14

what is the exercise-related function of fibre

Answer 14

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

Question 15

what is the function of calcium

Answer 15

• needed for strong bones

- necessary for muscle contraction, blood clotting and nerve transmission

Question 16

what is the function of phosphorus

Answer 16

needed for bone health and energy production

Question 17

what is the function of iron

Answer 17

helps the formation of haemoglobin, enzyme reactions and immune systems

Question 18

what is the role of fats

Answer 18

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

Question 19

how can you identify saturated fats

Answer 19

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

Question 20

what are the problems associated with saturated fats

Answer 20

• leads to excessive weight gain

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

Question 21

how can you identify unsaturated fats

Answer 21

• usually liquid at room temp.

- found in sunflower, olive, and fish oils

Question 22

how do unsaturated fats benefit athletes

Answer 22

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

Question 23

what is LDL

Answer 23

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

Question 24

what is HDL

Answer 24

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

Question 25

which vitamins are fat soluble

Answer 25

A, D, E, K

Question 26

what is the function of vitamin A

Answer 26

antioxidant, eye health, cell and bone growth

Question 27

what is the function of vitamin D

Answer 27

bone health, prevents heart disease

Question 28

what is the function of vitamin E

Answer 28

skin and eye health, strengthens immune system

Question 29

what si the function of vitamin K

Answer 29

blood clotting and bone health

Question 30

which vitamins are water soluble

Answer 30

B and C

Question 31

what is the function of vitamin B

Answer 31

- eye, skin and nervous system health

Question 32

what is the function of vitamin C

Answer 32

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

Question 33

what % of blood plasma is made of water

Answer 33

90%

Question 34

what can happen to the body as a result of dehydration

Answer 34

- 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

Question 35

define energy

Answer 35

the ability to perform work

Question 36

what is the ratio of calories to joules

Answer 36

1:4.18

Question 37

define energy intake

Answer 37

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

Question 38

define energy balance

Answer 38

the relationship between energy intake and energy expenditure

Question 39

what are the factors affecting energy requirements

Answer 39

- age - gender - size - environment - lifestyle - metabolic rate

Question 40

define energy expenditure

Answer 40

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

Question 41

define basal metabolic rate

Answer 41

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

Question 42

define thermal effect of food

Answer 42

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

Question 43

define physical activity energy expenditure

Answer 43

the total number of calories required to perform daily tasks

Question 44

define metabolic equivalent value

Answer 44

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

Question 45

define overweight

Answer 45

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

Question 46

define obesity

Answer 46

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

Question 47

how do you calculate BMI

Answer 47

weight(kg)/ height(m2)