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PE: Exercise Physiology > Diet & Nutrition > Flashcards

Diet & Nutrition Flashcards

1
Q

how many calories should a man consume per day?

A

2,500

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2
Q

how many calories should a woman consume per day?

A

2,000

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3
Q

what % of carbohydrates should be consumed per day?

A

55%

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4
Q

what % of protein should be consumed per day?

A

15%

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5
Q

what % of fats should be consumed per day?

A

less than 30%

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6
Q

how many portions of fruit and veg should be consumed per day?

A

5

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7
Q

what is the exercise related function of minerals?
(4 points)

A

strong bones and teeth
muscle contraction
blood clotting
nerve transmission

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8
Q

what is the exercise related function of phosphorus?
(2 points)

A

bone health
energy production

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9
Q

what is the exercise related function of iron?
(3 points)

A

haemoglobin in red blood cells
enzyme reactions
immune system

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10
Q

what is a source of carbohydrates?

A

bread
pasta
rice
fruit

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11
Q

what is a source of fat?

A

meats
dairy

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12
Q

what is a source of protein?

A

meat
fish
dairy
eggs

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13
Q

what is source of minerals?

A

meat
fish
dairy
vegetables

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14
Q

what is a source of fibre?

A

wholemeal bread
wholemeal pasta
potatoes
fruit

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15
Q

what is the exercise related function of carbohydrates?

A

principal source of energy for aerobic and anaerobic intensity

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16
Q

what is the exercise related function of fats?

A

long duration, low intensity exercise

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17
Q

what is the exercise related function of protein?

A

growth and repair

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18
Q

what is the exercise related function of minerals?
(2 points)

A

enzyme production
nerve function

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19
Q

what is the exercise related function of fibre?
(4 points)

A

function of the large intestines
reduces cholesterol
decreased risk of type 2 diabetes
decreased risk of obesity

20
Q

what is the exercise related function of water?
(2 points)

A

regulate body temperature
prevent dehydration

21
Q

how are carbohydrates stored in the body?
(2 points)

A

glycogen in muscle and liver cells
glucose in blood

22
Q

what are the problems associated with saturated fatty acids?
(4 points)

A

excessive weight gain
coronary heart disease
diabetes
high blood pressure

23
Q

what are the benefits of unsaturated fatty acids?
(2 points)

A

boosts the delivery of oxygen to respiring muscles
reduces inflammation and joint stiffness

24
Q

what does a low-density lipoprotein cause?

A

increased risk of heart disease

25
Q

what does high-density lipoprotein cause?

A

decreased risk of heart disease

26
Q

what does water do in the body?
(5 points)

A

makes up 90% of blood plasma
transports nutrients
transports hormones
transports waste products
prevents dehydration

27
Q

what are the fat soluble vitamins?

A

A D E K

28
Q

what are the water soluble vitamins?

A

B C

29
Q

what is the function of vitamin A?
(3 points)

A

antioxidant
eye health
cell/bone growth

30
Q

what is the function of vitamin B?
(4 points)

A

breaks down food into energy
eye health
skin health
nervous system health

31
Q

what is the function of vitamin C?
(5 points)

A

skin health
tendon health
blood vessel health
ligament health
bone health

32
Q

what is the function of vitamin D?
(2 points)

A

bone health
prevents heart disease

33
Q

what is the function of vitamin E?
(3 points)

A

skin health
eye health
strengthens the immune system

34
Q

what is the function of vitamin K?
(2 points)

A

blood clotting
bone health

35
Q

what occurs as a result of dehydration?
(7 points)

A

increased blood viscosity
reduced sweating
increased body temperature
muscle fatigue
reduced waste exchange
increased heart rate
decreased performance

36
Q

what is energy?

A

the ability to perform work

37
Q

what is energy measured in?

A

calories or joules

38
Q

what is energy intake?

A

the total amount of energy from food and drink consumed

39
Q

what is energy balance?

A

the relationship between energy intake and energy expenditure

40
Q

what factors affect energy requirements?
(6 points)

A

age
gender
size
environment
lifestyle
metabolic rate

41
Q

what is a MET value?

A

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

42
Q

what is energy expenditure?

A

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

43
Q

what is basal metabolic rate?

A

the minimum amount of energy required to sustain essential physiological functions

44
Q

what is the thermic effect of food?

A

the energy required to eat, digest, absorb and use food which has been consumed

45
Q

what is physical activity energy expenditure?

A

the total number of calories required to perform daily tasks

PE: Exercise Physiology (4 decks)

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