Nutrition

Question 1

which food types are included in a healthy diet

Answer 1

• carbohydrates
• vitamins
• fats
• minerals
• protein
• water

Question 2

proportions of the 3 main food groups

Answer 2

carbs - 55-60%
protein - 15-20%
fats - 10-15%

Question 3

what does energy balance equal

Answer 3

energy balance = energy intake - energy use

Question 4

how many calories are in one gram of protein

Answer 4

4

Question 5

how many calories are in one gram of fats

Answer 5

9

Question 6

how many calories are in one gram of alcohol

Answer 6

7

Question 7

how many calories are in one gram of carbohydrates

Answer 7

4

Question 8

characteristics of carbohydrates

Answer 8

• preferred energy source
• stored as glycogen in muscle and liver
• provides 2 hours supply of energy
• 55-60% total intake

Question 9

where are complex carbohydrates found

Answer 9

natural food such as fruit, bread, rice, legumes, whole grain

Question 10

where are simple carbohydrates found

Answer 10

natural form is fruit and milk
refined form is in sweets

Question 11

which carbohydrate produces energy faster

Answer 11

simple but complex lasts longer

Question 12

what is it called when you take on extra carbohydrates before an event

Answer 12

glycogen loading or carbo loading

Question 13

characteristics of fats

Answer 13

• low intensity energy source
• used for absorption of fat-soluble vitamins
• limits joint flexibility
• trans fats can lead to heart disease
• spares glycogen stores for higher intenisty activity
• important for health
• saturated fats are LDL cholesterol

Question 14

what is cholesterol

Answer 14

fatty deposits in blood

Question 15

what food does saturated fat come from

Answer 15

deep fried food, chicken skin, red meat

Question 16

sports that require lots of fat

Answer 16

rowing, swimming, gymnastics

Question 17

difference between fats and carbohydrates

Answer 17

fats provide more energy but only at a low intensity

Question 18

characteristics of protein

Answer 18

• growth and repair
• protein can also form Hb
• broken into amino acids
• 15-20% intake
• 3rd energy source

Question 19

where is protein found in food

Answer 19

• chicken
• salmon
• eggs

Question 20

what do saturated fats lead to

Answer 20

a buildup of cholesterol in the arteries

Question 21

characteristics of different types of cholesterol

Answer 21

HDL: takes cholesterol to the liver to be disposed of
LDL: leads to buildup of fatty deposits resulting in obesity, high BP and heart disease

Question 22

foods containing unsaturated fats

Answer 22

• fish oil
• vegetable oil
• nuts

Question 23

foods containing trans fats

Answer 23

• cookies
• muffins
• millionaire shortbread

Question 24

function and source of vit C

Answer 24

immune system, citrus fruit

Question 25

function and source of vit D

Answer 25

oily fish, increase absorption of calcium, health of bones and muscles

Question 26

function and source of vit B12

Answer 26

meat, fish, cheese, increase production of RBC, aids absorption of iron

Question 27

function and source of vit B-Complex

Answer 27

peas, bananas, oranges, boosts energy levels, brain function

Question 28

function and source of sodium

Answer 28

rice, pasta, grains, muscle contractions

Question 29

function and source of iron

Answer 29

liver, red meat, kidney beans, RBC production

Question 30

function and source of calcium

Answer 30

milk, cheese, dairy, bone and muscle health

Question 31

vital information of fibre

Answer 31

• healthy digestion
• regularity of stool
• a form of carbohydrates
• healthy large intestine
• aids in the absorption of water

Question 32

when can dehydration occur

Answer 32

before, during and after exercise

Question 33

how to know if you are hydrated

Answer 33

urine colour

Question 34

effect of increased blood viscosity on performance

Answer 34

Muscle tension increases due to an increase in heart and breathing rate in order to compensate for increased blood viscosity

Question 35

effect of reduce sweating on performance

Answer 35

Ability to thermoregulate is reduced and therefore core body heat may increase further

Question 36

effect of CV drift on performance

Answer 36

Lower maximum limit - less increase in heart rate possible

Muscle tension increases due to an increase in heart and breathing rate in order to compensate for increased blood viscosity

Question 37

effect of loss of electrolytes/cramps on performance

Answer 37

Loss of electrolytes through sweating leads to an imbalance in body, which leads to cramps

Question 38

effect of lower blood pressure on performance

Answer 38

Blood can’t get to where it is needed unless the heart works harder

Question 39

effect of heachaches/dizziness on performance

Answer 39

Concentration starts to fail if an imbalance of fluids as nerve transmissions decrease due to decreased neurotransmitters. Leads to decrease in performance

Question 40

effect of dehydration

Answer 40

• increase blood viscosity
• reduced sweating
• increased HR / CV drift
• loss of electrolytes
• lower blood pressure
• headaches/dizziness