Option Unit D - D3

Question 1

Components of daily energy expenditure:

Answer 1

1. Basal Metabolic Rate (BMR)
   * The lowest rate of body metabolism (energy use) that can sustain life
   –> Breathing, blood circulation, body temp, cell growth, brain and nerve function
2. Thermic effect of physical activity
   * Energy burned from activity
3. Thermic effect of feeding
   * Energy burned from digestion

Question 2

Relationship between energy expenditure and intake:

Answer 2

Net energy balance = energy intake (nutrition) - energy usage
* If net energy is positive (you intake more energy than you use), you will build body mass:
–> Muscle or fat depending on other factors
* If net energy is negative (your intake is less than your expenditure), you will lose body mass
–> Fat, then muscle

Question 3

Body composition and performance:

Answer 3

Ideal body composition depends on your sport and position in the sport

Body composition:
1. Fat : made up of fat
2. Fat free mass : a made up water, bone and tissues such as muscle

Examples:
* Endurance sports tend to have low fat % while power sports have less of a requirement for low fat %
* Man have lower than females (for the same sport) as biologically females have higher body fat %

Question 4

Dietary practices employed by athletes to manipulate body composition: METHODS (5)

Answer 4

Methods:
1. Calorie reduction diets
2. Nutrient reduction diets
* Fat free
* Carb free
* Vegan - no animal protein or fats
3. Supplements
* Creatin
4. Fad (popular/trendy) diets
* Keto / atkins
5. Nutrient focused diets
* High protein
* High carb
* High fat

Question 5

Dietary practices employed by athletes to manipulate body composition: to gain muscle (5)

Answer 5

• Positive energy balance
• Adequate protein intake must be consumed
• Changes in body composition as a result of this strategy occur slowly over time
• Excess protein cannot be stored in the body and is excreted
• There are risks associated with excessive protein intake relating to damaging the kidneys

Question 6

Dietary practices employed by athletes to manipulate body composition: to reduce fat

Answer 6

• Low energy intake (negative energy balance) causes the body to metabolize stores of fat
• Associated with lean athletes and particularly women
• There are risks associated with losing excessive levels of body fat that can prevent the normal functioning of the body

Question 7

Dietary practices employed by athletes to manipulate body composition: cutting for performance weight class

Answer 7

• deliberately avoid/restrict food and fluid intake in order to remain weight category
• To gain entry to a lower weight category in sport
• There are risks associated with dehydration due to the impact on the functioning of the cardiorespiratory system