Diet and nutrition

Question 1

What are the recommendations for a balanced diet?

Answer 1

2500 calories for a man, 2000 calories for a women
55% carbs
30% fats
15% protein

Question 2

How are carbohydrates stored in the body and what are they used for?

Answer 2

as glycogen and glucose and used as the fuel for aerobic and anaerobic exercise

Question 3

Why are proteins important?

Answer 3

amino acids from the proteins are used for muscle growth, repair and used to make enzymes. Can be used as a fuel once carbohydrates and fats are depleted

Question 4

How are fats used for energy production and what’s the difference between them and carbs?

Answer 4

broken down for aerobic energy production and have twice the energy yield of carbohydrates

Question 5

What does the body use fats for?

Answer 5

aerobic energy production, insulation of nerves, forming cell membranes and cushioning organs.

Question 6

Which type of fats are unhealthy and why?

Answer 6

saturated fats as they increase levels of low density lipoproteins

Question 7

What health problems can fats cause?

Answer 7

weight gain, coronary heart disease, diabetes and high blood pressure

Question 8

What are minerals?

Answer 8

essential inorganic nutrients that we get from foods and they are required in small quantities to maintain healthy bodily functions

Question 9

What are the four main types of minerals?

Answer 9

calcium, sodium, iron and phosphorus

Question 10

What is the function of sodium and what can too much cause?

Answer 10

regulates fluid levels in body, too much increases chance of heart attack as it increases blood pressure

Question 11

What is iron used for and what happens if there isn’t enough of it?

Answer 11

forms haemoglobin in RBC’s, a lack leads to anaemia

Question 12

What is phosphorus important for?

Answer 12

bone health and energy production

Question 13

What is vitamin A for?

Answer 13

antioxidant properties, eye health and cell/bone growth

Question 14

What is vitamin D for?

Answer 14

bone health

Question 15

Role of vitamin E?

Answer 15

skin, eye and immune system health

Question 16

What is vitamin K for?

Answer 16

blood clotting and bone health

Question 17

Why take vitamin C?

Answer 17

helps with skin, soft tissue and bone health

Question 18

What is vitamin B used for?

Answer 18

breakdown of food to produce energy

Question 19

Why is water important?

Answer 19

prevents dehydration and overheating. Blood plasma is 90% water so is vital for transport of enzymes, hormones and glucose

Question 20

Why is fibre important and where is it found?

Answer 20

slows down the time it takes the body to break down food which results in a slower, more sustained energy release. Prevents constipation and aids digestion. found in cereals, bread, beans, lentils, fruit and veg

Question 21

What does failure to consume sufficient calories cause?

Answer 21

muscle loss (atrophy), decreased intensity and duration of performance, slow recovery rates and increased risk of injury, fatigue and illness

Question 22

What is energy expenditure?

Answer 22

the sum of the basal metabolic rate, the thermic effect of food and the energy expended in physical activity.

Question 23

What is basal metabolic rate?

Answer 23

the amount of energy your body burns at rest

Question 24

What is the thermic effect of food?

Answer 24

the amount of energy required to digest and process the food we eat

Question 25

What is a MET?

Answer 25

The ratio of a performers working metabolic rate compared to their resting metabolic rate

Question 26

What is the MET value of moderate and high intensity activity?

Answer 26

3.0-5.9 for moderate and above 6.0 for high intensity

Question 27

What causes weight gain?

Answer 27

energy intake is greater than energy expenditure