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Physiology and biomechanics Sports studies > fiber, minerals, vitamins, basal metabolic rate, metabolic equivalent and balance > Flashcards

fiber, minerals, vitamins, basal metabolic rate, metabolic equivalent and balance Flashcards

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Sports Trivia flashcards
1
Q

what does fibre help with?

A

digestion

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2
Q

foods high in fibre

A
  • Oranges = 15%DV = 4g
  • Broccoli = 18% DV = 5g
  • Avocados = 58% DV = 13g
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3
Q

what is calcium (Ca) good for?

A

bone strength

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4
Q

what is iron (Fe) good for?

A

formation of hemoglobin

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5
Q

what is potassium (K) good for?

A

supports nerve transmission

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6
Q

what is zinc (Zn) good for?

A

supports immune response

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7
Q

food examples of calcium

A
  • dairy product
  • soybeans
  • dark green leafy veg
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8
Q

food examples of iron

A
  • seafood
  • red meat
  • dried fruit
  • peas
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9
Q

food examples of potassium

A
  • raisins
  • bananas
  • avocado
  • potatoes
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10
Q

food examples of zinc

A
  • beef
  • chicken
  • oysters
  • tofu
  • pork
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11
Q

what does vitamin A help with?

A

natural defense against illness

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12
Q

what does vitamin B12 help with?

A

making red blood cells + keeps nervous system healthy

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13
Q

what does vitamin C help with?

A

protects cells and keeps them healthy, healthy skin, blood vessels, bone +cartilage

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14
Q

what does vitamin D help with?

A

keep bones teeth and muscles healthy

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15
Q

what does vitamin E help with?

A

maintain healthy skin and eyes, strengthen immune system

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16
Q

what does vitamin K help with?

A

blood clotting

17
Q

food examples of vitamin A

A
  • tomatoes
  • mango
  • milk
  • egg
18
Q

food examples of vitamin B12

A
  • meat
  • cheese
  • egg
19
Q

food examples of vitamin C

A
  • strawberries
  • orange
  • broccoli
20
Q

food examples of vitamin D

A
  • red meat
  • liver
  • egg yolk
21
Q

food examples of vitamin E

A
  • nuts
  • seeds
  • plant oils
  • wheatgerm
22
Q

food examples of vitamin K

A
  • green leafy veg

- cereal grains

23
Q

how much of the body is water

A

2/3

24
Q

what percentage of blood plasma is water

A

90%

25
Q

what is the basal metabolic rate (BMR)

A

amount of energy (kcal) your body needs to do nothing

men: 66 + (13.7 x kg) + (5.0 x cm) - (6.8 x years)
women: 655 + (9.6 x kg) + (1.8 x cm) - (4.7 x years)

26
Q

what is the metabolic equivalent value (MET)

A
  • body uses 1kcal/kg/hour
  • this is 1 MET
  • 3 METS is three times the energy required at rest and so on
27
Q

whats energy balance

A

energy balance = energy in + energy out

Physiology and biomechanics Sports studies (18 decks)

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