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Principles Of Exercise Nutrition And Health > Lecture 1 - Introduction To Module, Energy And Physical Activity Levels > Flashcards

Lecture 1 - Introduction To Module, Energy And Physical Activity Levels Flashcards

1
Q

What do foods do?

A

Influence genes and body function

Growth and development

Some nutrients are more important than others

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2
Q

Role of digestive system

A

Ensures food is delivered to the right place

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3
Q

Types of nutritional situation

A

Optimum

Overnutrition

Undernutrition

Malnutrition (similar to above)

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4
Q

How do we measure energy?

A

Calories

Joules

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5
Q

Ratio of Calories to Joules

A

1Cal = 4.2Joules

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6
Q

Definition of a calorie

A

The energy needed to raise the temperature of 1 gram or water through 1C

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7
Q

How many calories is 1G of carbohydrate

A

1G CHO = 4Kcal

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8
Q

How many calories is 1G of fat

A

1G fat = 9Kcals

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9
Q

How many calories is 1G of protein

A

4Kcals

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10
Q

How many calories is 1G of ALL (go on that video system and watch back lectures)

A

1G of ALL = 7Kcals

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11
Q

What is BMR

A

Amount of energy expended at complete rest

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12
Q

For someone who is sedentary, what % of their EE is their BMR

A

60-70%

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13
Q

What is RMR

A

BMR as well as any prior activity and food taken that may influence metabolic rate

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14
Q

Why may we prefer to use RMR as a measurement over BMR

A

RMR is easier to attain

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15
Q

Why may we prefer to use BMR as a measurement over RMR

A

BMR is more accurate

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16
Q

What is the thermos effect of food (TEF)

A

Amount of energy it takes to break down, digest and absorb food

17
Q

What is Non-exercise activity thermogenesis (NEAT)

A

Energy expended during spontaneous physical activity (such as brushing your teeth)

18
Q

What is exercise and how is it different to Non-exercise activity thermogenesis (NEAT)

A

Energy expended during planned exercise

Whereas NEAT is during spontaneous exercise

19
Q

What % of EE is exercise normally

A

About 10%

20
Q

What % of EE is exercise in someone who is highly active

A

About 30%

21
Q

How can we find guidelines of how much food to eat?

A

Government websites

Scientific Advisory Committee of Nutrition (SACN)

22
Q

What are dietary reference values (DRV’s)

A

A generic guideline of how an individuals diet should be made up, however these can be very generic as everyone is slightly different

23
Q

Definition of Estimated Average Requirements (EAR)

A

Estimates the average requirements for energy of a nutrient, however these may not be accurate estimates for everyone as everyone is different

24
Q

What is a Reference Nutrient Intake (RNI)

A

The amount of a nutrient that is enough to ensure that the needs of nearly all (97.5%) the populations need are met

25
Q

What is the Lower Reference Nutrient Intake (LRNI)

A

The amount of nutrient that is enough for only a small number of people who have low requirements (2.5%)

26
Q

Why may someone need the Lower Reference Nutrient Intake (LRNI)

A

A child
Someone who is petite
Significantly smaller than average so requires significantly less than average

27
Q

Why do we calculate Dietary reference Values (DRV)

A

They are needed to ensure the correct amount of nutrition is taken on to maintain a given circulating level or degree of enzyme saturation

28
Q

How may adolescents (such as 15 year old males differ in their dietary requirements)

A

Require more protein and fibre

29
Q

What are the macronutrients

A

Protein
Carbohydrate
Fats

30
Q

What are the micronutrients

A

Vitamins

Minerals

31
Q

Definition of physical activity

A

Any bodily movement produced by skeletal muscles that requires energy expenditure

32
Q

What is physical acitvities relationship with case mortality?

A

A strong dose-response relationship

Negative correlation

33
Q

Where would you find the physical activity guidelines?

A

Government website

34
Q

What are the physical activity guidelines for ages 5-18

A

60 minutes a day of moderate exercise

Minimise time spent sitting and being sedentary

3 days a week of vigorous intensity exercise

35
Q

What are the physical activity guidelines for ages 19-64

A

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

36
Q

What are the physical activity guidelines for ages 65+

A

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

37
Q

Can people who are fat be physically fit?

A

Yes

38
Q

What can regular activity do in terms of disease

A

Reduce risk of diseases such as CHD

39
Q

Physical activity continuum

A

Avoidance of disease -> fitness -> elite performance

Principles Of Exercise Nutrition And Health (4 decks)

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