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PE - Exercise physiology > Diet and nutrition > Flashcards

Diet and nutrition Flashcards

1
Q

What % of carbohydrates should a healthy balanced diet contain?

A

55-60%

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2
Q

What % of fats should a healthy balanced diet contain?

A

No more than 30%

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3
Q

What % of protein should a healthy balanced diet contain?

A

15%

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4
Q

What is the average Kcals a day for a women?

A

1940

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5
Q

What is the average Kcals a day for male?

A

2550

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6
Q

How many Kcals a day can an elite athlete have?

A

3000-6000 Kcal a day to refuel the Kcal’s used

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7
Q

What do you increase the intake of if training volume increases?

A

Carbohydrates

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8
Q

How much do you increase the intake of carbohydrates by if training volume increases?

A

10-15%

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9
Q

What are the 7 key nutrients?

A 
Carbohydrates
Fats 
Protein 
Fibre
Vitamins
Minerals
Water
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10
Q

What are the 3 macronutrients?

A

Carbohydrates
Fats
Protein

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11
Q

What are the 4 micronutrients?

A

Fibre
Vitamins
Minerals
Water

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12
Q

What is the definition of macronutrients?

A

They are the main energy providing nutrients and are required in larger amounts on a daily basis compared to micronutrients

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13
Q

What is the definition of micronutrients?

A

They are required in smaller amounts on a daily basis than macronutrients. They play an important role in regulating chemical reactions within our body.

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14
Q

What are some examples of fibre foods?

A

Wholegrain, cereals, nuts, fruits, vegetables

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15
Q

What are some examples of minerals?

A

Fruit

Calcium, phosphorus, iron

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16
Q

What are some examples of vitamins?

A

Vegetables
A/E - antioxidants eye, cells, skin
D - Bone health
K blood clotting

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17
Q

What are some examples of protein food?

A

Fish, meat, eggs, beans, dairy products

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18
Q

What are some examples of carbohydrate food?

A

Simple - Glucose - biscuits, cakes, fruit, honey

Complex - Starch - pasta, rice, noodles, potatoes, wholemeal bread

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19
Q

What are the 2 types of carbohydrates?

A

Simple - monosaccharides - Glucose

Complex - Polysaccharides - Starch

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20
Q

What are the 2 types of fats?

A

Saturated

Unsaturated

21
Q

What are some examples fat foods?

A

Saturated - Bacon, butter - solid (bad)

Unsaturated - Fish oils, omega 3 - liquid at room temp (good)

22
Q

What is the function of carbohydrates?

A

Most readily available, quickest and used form of energy (75%)
1g=4cal

23
Q

What is the function of fats?

A

Triglycerides largest potential energy store/source of energy (1g=9cal).
Helps body absorb vitamins, provide insulation, protects organs, decrease cholesterol/inflammation of joints, increase oxygen delivery improving endurance/recovery rate.

24
Q

What is the function of protein?

A

Growth/build and repair tissues (make muscles/Hb/enzymes) and secondary source of energy

25
Q

What is the function of water?

A

Body 2/3 water so maintains hydration
Contains minerals/vitamins
Temperature control

26
Q

What does dehydration cause?

A

Tiredness, headaches, decrease plasma/SV/oxygen transport and loss of temperature control.

27
Q

What is the function of fibre?

A

Assists digestion in the stomach and small intestine.
Aids transport of food through digestive system.
Weight control - makes you feel full.
Prevent/treat cancer of colon, diabetes, CHD and irritable bowel (IBS)

28
Q

Definition of energy balance

A

The relationship between energy intake and energy expenditure?

29
Q

In terms of energy balance, what causes obesity?

A

An imbalance between energy intake and (the food we consume) and energy expenditure (calories used for metabolism, work and exercise)

30
Q

In terms of energy balance, what do athletes normally aim for?

A

At peak performance they want a neutral energy balance.

31
Q

What happens with a neutral energy balance?

A

Energy intake=energy expenditure so a constant weight is maintained

32
Q

What happens with a positive energy balance?

A

Energy intake is more than energy expenditure so weight is gained and energy is stored as fat tissue

33
Q

What happens with a negative energy balance?

A

Energy intake is less than energy expenditure so weight is lost

34
Q

What % of energy expenditure is due to BMR (Base metabolic rate)?

A

60-75%

35
Q

What % of energy expenditure is due to physical activity?

A

20-30%

36
Q

What is the thermic effect?

A

Accounts for remaining % of energy expenditure in process of eating, digesting and absorbing food.

37
Q

Why is resting metabolic rate used instead of BMR?

A

Avoids the need to measure sleep and avoid fasting

38
Q

What is the calculation for males RMR?

A

Body weightX10+double body weight

Divide all by 24 = Cal/hr

39
Q

What is the calculation for females RMR?

A

Body weightX10+body weight

Divide all by 24 = Cal/hr

40
Q

What do MET’s calculate?

A

Energy expenditure of physical activity

41
Q

How do you use MET’s to work out energy expenditure of physical activity?

A

RMR X activity’s MET value X duration of activity

42
Q

What is the MET value of light activity?

A

Less than 3

43
Q

What is the MET value of moderate activity?

A

Between 3-5.9

44
Q

What is the MET value of vigorous activity?

A

Over 6

45
Q

What does EAR stand for?

A

Estimated daily requirements

46
Q

What does EAR depend on?

A

Lifestyle, age, height, weight, activity and body composition

47
Q

Definition of overweight

A

Body weight exceeding normal standard weight based on height/frame
25-25.9BMI

48
Q

Definition of obese

A

Very high % of body fat (20-25% in males and 30-35% in females) in relation to lean body mass
BMI over 30%

49
Q

How do you estimate calorific requirements?

A

RMR X Energy expenditure in exercise

PE - Exercise physiology (9 decks)

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