Exercise physiology - Diet And Nutrition Flashcards
Basel metabolic rate
The minimum amount of energy required to sustain essential physiological function at rest
Can account for 75% of total energy expenditure
Energy
The ability to perform work
Hyper viscosity
Highly thickened blood with high resistance to flow
Energy intake
The total amount of energy from food and beverages consumed and measured in joules or calories
Healthy balanced diet
- A balanced diet should contain 55% carbohydrates
- 15% Protein
- > 30% fats
- 5 portions of fruit and vegetables
Energy expenditure
The sum of Basel metabolic rate, the thermos effect of food and the energy expended in physical activity.
Carbohydrates
Sugars and starches stored in the body as glycogen and converted to glucose to fuel energy production
Protein
Amino acids essential for the growth and repair of cells and tissues
Enzyme
Biological catalyst which increases the speed of chemical reactions
Proteins
Milk
Eggs
Meat
Soya
Fats
Triglycerides which provide the body with fatty acids for energy production
Saturated fatty acids
A type of fat molecule
Solid at room temperature
When consumed excessively, can be associated with heart disease
Unsaturated fatty acids
A type of fat molecule
Liquid at room temperature
Found in sunflower, olive and fish oils
Can help to lower cholesterol
Vitamins and minerals
Essential organic and inorganic nutrients required for healthier body function
Thermic effect of food
The energy required to eat, digest, absorb and use food taken in, which accounts for a very small percentage of the total energy expenditure.
Physical activity energy expenditure
The total number calories required to perform daily tasks, which can be estimated using MET values
HGH
Illegal synthetic product copying natural growth hormone
Helps to increase protein synthesis for muscle growth, recovery and repair
Metabolic equivalent (MET) value
The ratio of a performers working metabolic rate to their resting metabolic rate.
Energy balance
The relationship between energy intake and energy expenditure
Ergogenic aid
A substance, object or method l used to improve or enhance performance
Pharmacological aids
A group of ergogenic aids taken to increase the levels of hormones or neural transmitters naturally produced by the body
Includes anabolic steroids, erythropoietin and human growth hormone
Anabolic steroids
A group of illegal synthetic hormones resembling testosterone to promote protein synthesis for muscle growth, recovery and repair
