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PE - physiological factors > Diet & Nutrition > Flashcards

Diet & Nutrition Flashcards

1
Q

men daily calorie intake

A

2,550

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2
Q

women daily calorie intake

A

1,940

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3
Q

what % of diet should be carbohydrates

A

55

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4
Q

what % of diet should be protein

A

15

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5
Q

what % of diet should be fats

A

30

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6
Q

how many portions of fruit & veg should be consumed

A

5

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7
Q

why type of nutrient is carbohydrates

A

macronutrients

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8
Q

what are carbohydrates primary function

A

food fuel for energy production

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9
Q

what are carbohydrates secondary function (3)

A
  • cell division
  • active transport
  • formation od molecules
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10
Q

how are carbohydrates classified

A

simple and complex

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11
Q

what are simple carbohydrates

A

1 or 2 linked sugar molecules

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12
Q

what are complex carbohydrates

A

3 or more linked sugar molecules

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13
Q

sources of simple carbs (6)

A

white carbs:
- white rice
- white pasta
- fruit juices
- sugar
- sweets
- pop/soda

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14
Q

sources of complex carbs (9)

A

brown carbs:
- wholegrain bread
- wholewheat pasta
- brown rice
- potatoes
- lentils
- oats
- fruit
- corn
- lentils

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15
Q

what are carbohydrates stored as and where

A
  • glycogen
  • liver & muscle cells
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16
Q

what are carbohydrates broken down into and what for

A
  • glucose
  • energy
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17
Q

what happens to surplus glucose associated with high sugar diet

A

converted into triglycerides (FFAs) (body fat)

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18
Q

why type of nutrient is protein

A

macronutrient

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19
Q

what is primary function of protein

A

growth & repair of muscle tissues

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20
Q

what is secondary function of protein

A

anaerobic energy (if no other fuel)

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21
Q

sources of protein (8)

A
  • milk
  • eggs
  • meat
  • fish
  • soya
  • beans & pulses
  • nuts & seeds
  • cheese
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22
Q

what is protein broken down into

A

amino acids

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23
Q

what are amino acids used to make (5)

A
  • muscle tissue
  • haemoglobin
  • enzymes
  • collagen
  • anti-bodies
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24
Q

how many amino acids are there total

A

21

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25
Q

how many amino acids are found naturally in body

A

12

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26
Q

how many amino acids are required from diet

A

9

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27
Q

why do athletes require more protein

A
  • build new muscle cells
  • recovery
  • compensate for increased load
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28
Q

why type of nutrient is fats

A

macronutrient

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29
Q

primary function of fats

A
  • insulate nerves
  • form cell membranes
  • cushion organs
  • provide energy store
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30
Q

secondary function of fats

A

FFAs provide energy (2x energy yield of carbs)

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31
Q

difference between saturated and unsaturated fats

A
  • saturated = bad
  • unsaturated = good

saturated:
- can raise low-density lipoprotein (LDL) cholesterol levels
- associated with cardio-vascular disease

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32
Q

state of saturated fat at room temperature

A

solid

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33
Q

state of unsaturated fat at room temperature

A

liquid

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34
Q

where do saturated fats come from

A

animal sources (not fish)

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35
Q

where do unsaturated fats come from

A

plant sources

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36
Q

examples of saturated fats (5)

A
  • butter
  • bacon
  • cake
  • cheese
  • chocolate
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37
Q

examples of unsaturated fats (5)

A
  • avocado
  • soya beans
  • fish (oily)
  • sunflower oil
  • nuts
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38
Q

why are unsaturated fats beneficial for athletes (3)

A
  • boost delivery of oxygen
  • improves endurance & recovery
  • reduces inflammation & joint stiffness (Omega 3s - oily fish)
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39
Q

why type of nutrient is minerals

A

micronutrient

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40
Q

what are minerals

A

essential inorganic (not from animal products) nutrients - produced with synthetic products or genetically modified

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41
Q

minerals functions (4)

A
  • bone & tooth health
  • controlling body fluids
  • enzyme function
  • nerve function
42
Q

sources of minerals (7)

A
  • meat
  • cereals
  • fish
  • dairy
  • vegetables
  • fruit
  • nuts
43
Q

types of minerals (5)

A
  • calcium
  • iron
  • potassium
  • magnesium
  • zinc
44
Q

what is mineral calcium essential for (3)

A
  • bone health
  • muscle contraction
  • blood clotting
45
Q

how does mineral calcium affect performance

A

prevents muscle cramps

46
Q

what is mineral iron essential for (2)

A
  • making haemoglobin
  • enzymes
47
Q

how does mineral iron affect performance

A

prevents fatigue

48
Q

what is mineral phosphorus essential for (2)

A
  • bone health
  • energy production
49
Q

how does mineral phosphorus affect performance

A

prevents fatigue

50
Q

what type of nutrient is vitamins

A

micronutrients

51
Q

what are the two types of vitamins

A
  • fat-soluble
  • water-soluble
52
Q

what is the difference between fat-soluble and water-soluble vitamins

A
  • fat-soluble = stored in body
  • water-soluble = NOT stored in body - must have regular intake
53
Q

examples fat-soluble vitamins (4)

A
  • A
  • D
  • E
  • K
54
Q

sources of fat-soluble vitamins (4)

A
  • fatty foods
  • vegetable oils
  • dairy
  • eggs
55
Q

what is vitamin A essential for (2)

A
  • eye health
  • cell & bone growth
56
Q

what is vitamin D essential for (2)

A
  • bone health
  • protects against cancer & heart disease
57
Q

what is vitamin E essential for (3)

A
  • skin
  • eyes
  • immune system
58
Q

what is vitamin K essential for (2)

A
  • blood clotting
  • bone health
59
Q

examples of water-soluble vitamins

A
  • B
  • C
60
Q

sources of water-soluble vitamins (5)

A
  • fruit
  • vegetables
  • grains
  • milk
  • dairy
61
Q

what is vitamin B essential for (5)

A
  • break down of food
  • haemoglobin
  • skin
  • eye
  • nervous system
62
Q

what is vitamin C essential for (5)

A
  • skin
  • blood vessel
  • tendon
  • ligament
  • bone health
63
Q

what type of nutrient is fibre

A

micronutrient

64
Q

function of fibre (2)

A
  • enables normal function of large intestine
  • allows efficient absorption of food stuffs, vitamins, & minerals
65
Q

sources of fibre (6)

A
  • cereals
  • bread
  • beans
  • lentils
  • fruit
  • veg
66
Q

what can a high fibre diet do (3)

A
  • reduce cholesterol
  • reduce risk of diabetes
  • reduce risk of obesity
67
Q

how much body weight does water account for

A

2/3

68
Q

what is water essential for (2)

A
  • chemical reactions
  • dissolve & move substances around body
69
Q

what can dehydration result in (4)

A
  • decreased plasma volume
  • decreased stroke volume
  • increased temperature
  • increased heart rate
70
Q

what will suffer as result of dehydration

A

endurance strength

71
Q

what is lucozade good for

A

replenishing lost vitamins & minerals

72
Q

examples why water is needed (2)

A
  • blood plasma = 90% water - carries glucose to working muscles
  • regulate temperature - moving heat to skin surface (evaporation) or lung tissue (expiration - water vapour)
73
Q

what is energy

A

the ability to perform work

74
Q

what is energy measured in (2)

A

joules or calories

75
Q

result of failure to consume sufficient calories (4)

A
  • muscle loss (atrophy)
  • decreased intensity & duration of performance
  • slower recovery rates
  • increased risk of fatigue, injury & illness
76
Q

what is important to consider to understand an individuals energy requirements/daily calories (6)

A
  • age
  • gender
  • size
  • environment
  • lifestyle
  • metabolic rate
77
Q

what is energy expenditure

A

amount of energy you use
sum of basal metabolic rate, thermic effect of food & energy expended in physical activity

78
Q

what is metabolic rate

A

bodys rate of energy expenditure

79
Q

what is basal metabolic rate (BMR)

A

minimum amount of energy required to sustain essential physiological function at rest

80
Q

what is resting metabolic rate (RMR)

A

minimum amount of energy required to sustain essential physiological function at rest EXCLUDING SLEEP

81
Q

what is the thermic effect of food (TEF)

A

energy required to eat, digest, absorb, and use food taken in

82
Q

BMR calculation for women

A

655 + (9.6 x weight in kg) + (1.8 x height in cm) - (4.7 x age in years)

83
Q

BMR calculation for men

A

66 + (13.7 x weight in kg) + (5.0 x height in cm) - (6.8 x age in years)

84
Q

what percentage of the bodys total metabolic rate is BMR

A

60-75%

85
Q

what percentage of the bodys total metabolic rate is physical activity

A

20-30%

86
Q

what percentage of the bodys total metabolic rate is thermic effect of food

A

whatever remains after BMR and physical activity has been accounted for
100 - (BMR + physical activity)

87
Q

what is physical activity energy expenditure

A

total number of calories required to perform daily tasks

88
Q

what does MET stand for

A

Metabolic Equivalent

89
Q

what is a MET

A

way of expressing energy cost (of an activity)

90
Q

why are METs important to a performer (4)

A
  • know hoe hard they’re working
  • calculate energy cost of a training session
  • adjust diet
  • calculate how long need to exercise
91
Q

what is energy intake + how measured

A

total amount of energy from food & beverages consumed
measured in joules or calories

92
Q

what is energy balance

A

relationship. between energy intake & energy expenditure

93
Q

what happens to weight if intake = expenditure

A

maintained

94
Q

what happens to weight if intake > expenditure

A

gain weight

95
Q

what happens to weight if intake < expenditure

A

lose weight

96
Q

what happens if weight is gained (2)

A
  • increased body fat %
  • health/performance implications
97
Q

what happens if weight is lost (2)

A
  • decreased body fat %
  • lose muscle mass/performance
98
Q

effects of physical activity on body composition (6)

A
  • increased number calories burned
  • significant calorie expenditure occurs post exercise - increased metabolic rate several hours after exercise
  • increased muscle mass - burns more calories than fat mass
  • fat can be used as energy fuel
  • all of above can lead to increased BMR - more calories burned at rest
  • exercise can suppress appetite
99
Q

what are macronutrients

A

nutrients required in large amounts to sustain bodys natural functions & help grow, develop & repair

100
Q

what are micronutrients

A

nutrients needed in small amounts - found in unprocessed foods & essential to diet

PE - physiological factors (31 decks)

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