Diet and nutrition

Question 1

How many calories does the average woman ned in a day?

Answer 1

2000

Question 2

How many calories does the average man need in a day?

Answer 2

2500

Question 3

How does age affect calorie intake?

Answer 3

Children need less calories than adults. Teens can take on the most because their day to day life is still active.

Question 4

How does gender affect calorie intake?

Answer 4

Men have more muscle mass, women have more fat stores. Generally men are taller and broader in build.

Question 5

How does lifestyle affect calorie intake?

Answer 5

Using a car means that you don’t walk as much. Many jobs mean that you are sat behind a desk all day. The more active you are, the more fuel you need.

Question 6

What is the definition of basal metabolic rate (BMR)?

Answer 6

The lowest calorie intake of energy required by the body for normal healthy living, which is also determined by age, body size, body composition and gender.

Question 7

What is the energy equation?

Answer 7

Total energy needed = BMR + physical activity

Question 8

Describe how the food we eat gets turned into energy to use.

Answer 8

In the mitochondria, glucose from our diet gets turned into energy with the aid of oxygen pyruvic acid and fat. This energy is known as ATP.

Question 9

What is glucose stored as in the muscles?

Answer 9

Glycogen

Question 10

What does ATP stand for?

Answer 10

Adenosine Tri Phosphate

Question 11

What are the 7 essential elements to the diet?

Answer 11

Proteins, Carbohydrates, Fats, Vitamins, Minerals, Fibre and Water.

Question 12

What are the 3 quantitative elements of the diet?

Answer 12

Proteins, carbohydrates and fats.

Question 13

What are the 4 qualitative elements of the diet?

Answer 13

Vitamins, minerals, fibre and water.

Question 14

When should you eat in relation to your dance rehearsals and performance?

Answer 14

You should eat 2 hours before exercise and then again within an hour of dancing. Ideally you should eat lots of light meals as oppose to less larger ones.

Question 15

What is vascular shunt?

Answer 15

The blood gets directed to muscles rather than to the digestive system. This causes any undigested food to remain undigested whilst you dance.

Question 16

What percentage of your dietary intake should come from carbohydrates?

Answer 16

55-65%

Question 17

Describe the difference between simple and complex carbohydrates.

Answer 17

Simple carbohydrates are sugars found in cakes, white breads, white pastas and white rice. Simple carbohydrates have a higher level of glucose and if not used immediately will be stored as fat. Complex carbohydrates are found in vegetables, wholemeal bread, rice potatoes, pasta and cereals.

Question 18

What are the better type of fat?

Answer 18

Unsaturated fats

Question 19

What can too much cholesterol lead to?

Answer 19

Clogging of the artery walls, increasing blood pressure and circulatory problems.

Question 20

What are proteins composed of?

Answer 20

Amino acids.

Question 21

What are proteins used for?

Answer 21

To make tissues, bones and skin, to repair damaged tissue and to enable growth.

Question 22

When are proteins used to supply energy?

Answer 22

When there is a deficiency of carbohydrates and fats and when intense activity is sustained for long periods of time.

Question 23

What percentage of your dietary intake should come from protein?

Answer 23

15%

Question 24

What percentage of your dietary intake should come from fat?

Answer 24

30%

Question 25

How often should a dancer intake water?

Answer 25

A dancer should ideally sip water every 20 minutes throughout a strenuous class to replace the fluid replaced through perspiration.

Question 26

How much water should you drink a day?

Answer 26

1.5-2 litres

Question 27

What happens if your body doesn’t have enough water to perspire?

Answer 27

Sweat regulates temperature. Without enough water your body can’t perspire which can lead to dizziness or even fainting.

Question 28

How can you train your body to take on more water?

Answer 28

Set reminders on your phone for every few hours, carry a drink with you or make sure you have a glass of water before every meal.

Question 29

What are the signs of being dehydrated?

Answer 29

Headaches, thirst, a dry mouth, fatigue or a loss of concentration.

Question 30

Which vitamins are fat soluble?

Answer 30

A, D, E, K

Question 31

Which vitamins are water solubles?

Answer 31

B, C

Question 32

What is vitamin A needed for?

Answer 32

Bone growth and it regulates the immune system.

Question 33

What is vitamin D needed for?

Answer 33

Bone growth and maintenance.

Question 34

What is vitamin E needed for?

Answer 34

Prevents red blood cells from deteriorating and acts as an antioxidant.

Question 35

What is vitamin K needed for?

Answer 35

Bone health and to assist with blood clotting.

Question 36

What is vitamin B needed for?

Answer 36

B1, B2, B3 release energy, B6 is involved in red blood cell formation and B12 is important for maintenance of the nervous system

Question 37

What is vitamin C needed for?

Answer 37

Improves the immune system function and increases absorption and visualisation.

Question 38

What is the mineral calcium needed for?

Answer 38

Maintains healthy bones, regulates the metabolic processes and aids muscle contraction.

Question 39

What is the mineral iron needed for?

Answer 39

It is used in haemoglobin and by the immune system.

Question 40

Why are vitamin D and calcium required by dancers?

Answer 40

They are important for the prevention of osteoporosis (brittle bones) caused by a decrease in bone density.

Question 41

What is the benefit of fibre in the diet?

Answer 41

It encourages the slow release of sugar. Without it fibre won’t digest properly and you may feel tired, bloated or even sluggish.

Question 42

What foods will you find fibre in?

Answer 42

Bran flakes, root vegetables, fruit and cereals.