Lecture 1 - Introduction To Module, Energy And Physical Activity Levels Flashcards
What do foods do?
Influence genes and body function
Growth and development
Some nutrients are more important than others
Role of digestive system
Ensures food is delivered to the right place
Types of nutritional situation
Optimum
Overnutrition
Undernutrition
Malnutrition (similar to above)
How do we measure energy?
Calories
Joules
Ratio of Calories to Joules
1Cal = 4.2Joules
Definition of a calorie
The energy needed to raise the temperature of 1 gram or water through 1C
How many calories is 1G of carbohydrate
1G CHO = 4Kcal
How many calories is 1G of fat
1G fat = 9Kcals
How many calories is 1G of protein
4Kcals
How many calories is 1G of ALL (go on that video system and watch back lectures)
1G of ALL = 7Kcals
What is BMR
Amount of energy expended at complete rest
For someone who is sedentary, what % of their EE is their BMR
60-70%
What is RMR
BMR as well as any prior activity and food taken that may influence metabolic rate
Why may we prefer to use RMR as a measurement over BMR
RMR is easier to attain
Why may we prefer to use BMR as a measurement over RMR
BMR is more accurate
What is the thermos effect of food (TEF)
Amount of energy it takes to break down, digest and absorb food
What is Non-exercise activity thermogenesis (NEAT)
Energy expended during spontaneous physical activity (such as brushing your teeth)
What is exercise and how is it different to Non-exercise activity thermogenesis (NEAT)
Energy expended during planned exercise
Whereas NEAT is during spontaneous exercise
What % of EE is exercise normally
About 10%
What % of EE is exercise in someone who is highly active
About 30%
How can we find guidelines of how much food to eat?
Government websites
Scientific Advisory Committee of Nutrition (SACN)
What are dietary reference values (DRV’s)
A generic guideline of how an individuals diet should be made up, however these can be very generic as everyone is slightly different
Definition of Estimated Average Requirements (EAR)
Estimates the average requirements for energy of a nutrient, however these may not be accurate estimates for everyone as everyone is different
What is a Reference Nutrient Intake (RNI)
The amount of a nutrient that is enough to ensure that the needs of nearly all (97.5%) the populations need are met
What is the Lower Reference Nutrient Intake (LRNI)
The amount of nutrient that is enough for only a small number of people who have low requirements (2.5%)
Why may someone need the Lower Reference Nutrient Intake (LRNI)
A child
Someone who is petite
Significantly smaller than average so requires significantly less than average
Why do we calculate Dietary reference Values (DRV)
They are needed to ensure the correct amount of nutrition is taken on to maintain a given circulating level or degree of enzyme saturation
How may adolescents (such as 15 year old males differ in their dietary requirements)
Require more protein and fibre
What are the macronutrients
Protein
Carbohydrate
Fats
What are the micronutrients
Vitamins
Minerals
Definition of physical activity
Any bodily movement produced by skeletal muscles that requires energy expenditure
What is physical acitvities relationship with case mortality?
A strong dose-response relationship
Negative correlation
Where would you find the physical activity guidelines?
Government website
What are the physical activity guidelines for ages 5-18
60 minutes a day of moderate exercise
Minimise time spent sitting and being sedentary
3 days a week of vigorous intensity exercise
What are the physical activity guidelines for ages 19-64
150 minutes over entire week: 30 min 5x a week, exercise must be longer than 10 minutes
Comparable benefits at 75 min of vigorous intensity activity
What are the physical activity guidelines for ages 65+
150 min a week: 30 min 5x a week
Do exercises that improve things like coordination to reduce risk of falling
Minimise sedentary time
Tests will not be to max
Can people who are fat be physically fit?
Yes
What can regular activity do in terms of disease
Reduce risk of diseases such as CHD
Physical activity continuum
Avoidance of disease -> fitness -> elite performance
