Energy use, diet, nutrition and hydration

Question 1

How is energy measured?

Answer 1

Energy is measured in calories (Kcal) and is obtained from the food we eat.

Question 2

How many calories does the average male and female require?

Answer 2

Male - 2,500 Kcal per day
Female - 2,000 Kcal per day

Question 3

What factors effect a persons daily calorie intake?

Answer 3

age
gender
height
energy expenditure (exercise)

Question 4

How does a persons age effect their daily calorie intake?

Answer 4

• young children require a lot of energy because they are very active and use energy for growing
• adults require less energy because as you age, your body replaces muscle with fat and fat burns fewer calories

Question 5

How does a persons gender effect their daily calorie intake?

Answer 5

• males tend to be larger, with a higher muscle mass than females
• this leads to them requiring more energy

Question 6

How does a persons height effect their daily calorie intake?

Answer 6

• taller people require more energy than shorter people because they have more body cells that are respiring

Question 7

How does a persons energy expenditure effect their daily calorie intake?

Answer 7

• exercise burns more calories
• the more exercise a person carries out the higher the energy requirement
• people who live a sedentary lifestyle require very little

Question 8

What are the reasons for a balanced diet?

Answer 8

• unused energy is stored as fat, which could cause obesity (particularly saturated fat)
• suitable energy can be available for activity
• the body needs nutrients for energy, growth and hydration

Question 9

What is the role of carbohydrates?

Answer 9

Carbohydrates are the main and preferred energy source for all types of exercise, of all intensities.
55-60%, in a balanced diet

Question 10

What is the role of fat?

Answer 10

Fat is also an energy source. It provides more energy than carbohydrates but only at low intensity. Its easily stored in the body and can lead to weight gain
25-30%, in a balanced diet

Question 11

What is the role of protein?

Answer 11

Protein is for growth and repair of muscle tissue. It is used by performers such as sprinters to aid muscle growth (hypertrophy)
15-20%, in a balanced diet

Question 12

What is the role of vitamins and minerals?

Answer 12

Vitamins and minerals are for maintaining the efficient working of the body systems and general health.

Question 13

Dehydration

Answer 13

excessive loss of body water interrupting the function of the body

Question 14

What does dehydration result in?

Answer 14

• blood thickening (increased viscosity), which slows blood flow
• increases in heart rate/heart has to work harder/irregular heart rate (rhythm)
• increase in body temperature/overheat, leads to exhaustion
• slowing of reactions/increased reaction time/poorer decisions
• muscle fatigue/cramps.

Question 15

hydration

Answer 15

having enough water to enable normal functioning of the body

Question 16

rehydration

Answer 16

consuming water to restore hydration

Question 17

water balance

Answer 17

taking in water to prevent dehydration due to loss of fluids

Question 18

food examples of carbohydrates

Answer 18

bread
pasta
rice
potatoes

Question 19

food examples of fats

Answer 19

butter
oil
fatty meats
fried food

Question 20

food examples of protein

Answer 20

cheese
milk
eggs
fish
meat

Question 21

food examples of vitamins and minerals

Answer 21

vitamins:
fresh fruit
vegetables

minerals:
meat
vegetables