DIET AND NUTRITION

Question 1

Calories per day for a male?

Answer 1

• around 2500

Question 2

calories per day for a woman?

Answer 2

• around 1900

Question 3

What are the statistics of a balanced diet?

Answer 3

55% Carbohydrates
15% Protein
30% Fats
5 portions fruit & veg

Question 4

What are carbohydrates?

Answer 4

Sugars and starches stored in the body as glycogen and converted to glucose to fuel energy production

Question 5

What are proteins?

Answer 5

Amino acids essential for the growth and repair of cells and tissues

Question 6

What are fats?

Answer 6

Triglycerides which provide the body with fatty acids for energy production

Question 7

What are saturated fatty acids?

Answer 7

A type of fat molecules typically solid at room temperature, mainly found in animal products which when consumed excessively, can be associated with heart disease

Question 8

What are unsaturated fatty acids?

Answer 8

A type of fat molecule typically liquid at room temperature, mainly found in sunflower, olive and fish oils, which can help tomlower cholesterol

Question 9

What are vitamins and minerals?

Answer 9

Essential organic and inorganic nutrients required for healthy body functions

Question 10

What is calcium important for?

Answer 10

• important for bone health

Question 11

What is iron important for?

Answer 11

Important for formation of red blood cells and haemoglobin

Question 12

Name and function of fat soluble vitamins?

Answer 12

Stored in the body and found mainly in oils and dairy products
Vitamin A - eye health
D - bone health
E - immune system health
K - blood clotting

Question 13

name and function of water soluble vitamins?

Answer 13

Not stored and require regular intake and are found mainkt in fruit and vegetables
C - blood vessels and skin health
B - breakdown of food

Question 14

What is fibre?

Answer 14

Found in cereals and grains.

Important for normal function of the large intestine

Question 15

water?

Answer 15

• important for hydration

Question 16

What is energy expenditure?

Answer 16

The sum of basal metabolic rate (BMR), the thermic effect of food (TEF) and the energy expended through physical activity

Question 17

What is Basic metabolic rate?

Answer 17

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

Question 18

What is thermic effect of food?

Answer 18

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 19

Metabolic Equivalent Values (MET)

Answer 19

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

Question 20

Weight gain and weight loss?

Answer 20

• When intake is greater than expenditure

- When intake is lower than expenditure

Question 21

What is hyper-viscosity?

Answer 21

Excessively thickened blood with high resistance to flow

Question 22

What is buffering capacity?

Answer 22

Improved with Sodium Bicarbonate supplementation. The ability to resist changes in pH

Question 23

What is cardio vascular drift?

Answer 23

Upward drift of heart rate during sustained steady-state activity associated with an increase in body temperature. Relates to hydration.

Question 24

What is glycogen loading?

Answer 24

Dietary manipulation to increase glycogen stores over and above normal levels.

Question 25

What is creatine monohydrate?

Answer 25

Compound that supplies energy for high intensity muscular contractions. ATP-PC system

Question 26

What is caffeine?

Answer 26

A stimulant that increases mental alertness, reduces perception of fatigue and enhances use of fat as energy source.

Question 27

Function of vitamin C?

Answer 27

Protects cells. Helps maintain bones, teeth, gums and connective tissues.

Question 28

Function of vitamin B6?

Answer 28

Helps form haemoglobin. Helps body to use and store energy from protein and CHO.

Question 29

Importance for vitamin D?

Answer 29

Important for absorption of calcium which keeps bones and teeth healthy.

Question 30

Function and source of B12?

Answer 30

Makes red blood cells. Keeps nervous system healthy. Releases energy from food. Found in red meat, dairy, fish and many sports supplements.

Question 31

Function of sodium?

Answer 31

This is needed to regulate fluid levels. However, too much can lead to high blood pressure etc.

Question 32

List some disadvantages of creatine monohydrate?

Answer 32

Disadvantages include muscle cramps, diarrhoea and water retention.