energy use, diet, nutrition, hydration

Question 1

why we should have a balanced diet?

Answer 1

• allows us to exercise and work properly
• insufficient nutrients can lead to illness
• no single food contains all the nutrients the body needs
• any unused energy is stored as fat- leads to obesity
• to provide suitable energy that can be used for activity
• to provide the nutrients needed for energy, growth and repair

Question 2

how many calories do male and females need per day?

Answer 2

male- 2500 kcal
female-2000kcal

Question 3

what factors affect how many calories someone needs?

Answer 3

age, height, gender, energy expenditure

Question 4

why do we need an energy balance?

Answer 4

• too much- will become overweight
• too little-underweight

Question 5

what are the 4 main categories of food we need for a balanced diet?

Answer 5

carbohydrates, fats, proteins, vitamins and minerals

Question 6

why do we need carbs in our diets?

Answer 6

• main energy source for all types of exercise- 55-60% of our diet should be these

Question 7

examples of foods that are high in carbohydrates?

Answer 7

bread, pasta, rice, potatoes

Question 8

why do we need fats in our diets?

Answer 8

• fats are an energy source, they provide more energy than carbohydrates but at a low intensity
• it can easily be stored in the body and lead to weight gain
• 25-30% of our diet should be fats

Question 9

examples of foods high in fats?

Answer 9

butter, oil, fatty meats, fried foods

Question 10

why do we need protein in our diets?

Answer 10

• needed for growth and repair of muscle tissue
• it is used by performers such as sprinters to aid muscle growth (hypertrophy)
• diet should contain 15-20% of protein

Question 11

examples of foods high in protein?

Answer 11

cheese, eggs, milk, fish, meat

Question 12

why do we need vitamins and minerals in our diets?

Answer 12

needed for maintaining efficient body systems and general health such as keeping our bones strong

Question 13

foods that are high in vitamins?

Answer 13

fresh fruit, vegetables

Question 14

foods that are high in minerals?

Answer 14

meat, vegetables

Question 15

what is dehydration?

Answer 15

excessive loss of body water, such that it interrupts the function of the body

Question 16

what is hydration?

Answer 16

having enough water to enable normal functioning of the body

Question 17

what is rehydration?

Answer 17

consuming water to restore hydration

Question 18

what is water balance?

Answer 18

taking in water to prevent dehydration due to loss of fluids

Question 19

what are the 5 effects of dehydration?

Answer 19

• blood thickening
• increase in heart rate causing irregular rhythm
• increase in body temperature
• slowing of reactions
• muscle fatigue

Question 20

disadvantages of blood thickening due to dehydration?

Answer 20

slows blood flow, which is preventing the delivery of oxygen

Question 21

disadvantages of increased heart rate causing irregular heart rhythm due to dehydration?

Answer 21

the heart has to work harder to deliver oxygen to the working muscles- strain on heart

Question 22

disadvantages of increased body temp due to dehydration?

Answer 22

causes overheating, leading to heat exhaustion

Question 23

disadvantages of slowing of reactions due to dehydration?

Answer 23

increases reaction time, which can slow the time to make important decisions

Question 24

disadvantages of muscle fatigue due to dehydration?

Answer 24

causes cramp in muscles