Paper1 Exercise Physiology: Diet and Nutrition Flashcards
What are the calorie guidelines for men?
2500 per day
What are the calorie guidelines for women?
1940 per day
Describe a balanced diet in a day?
55% carbohydrates
15% protein
30% fat
variety of fruit and veg
Describe the benefits of carbohydrates
store and provide energy
for aerobic and anaerobic performers
Describe the benefits of proteins
growth and repair of tissues and cells
increase muscle
making haemoglobin
making enzymes, antibodies and collagen
describe the benefits of fats
insulation
protection by cushioning organs
provide energy
Describe the functions of calcium
bone health
muscle contraction
nerve transmission
describe the functions of iron
form haemoglobin
immune system boosting
describe the function of phosphorous
bone health
energy production
describe the function of Vitamin A
eye health
describe the function of vitamin d
bone health
prevents cancer
describe the function of Vitamin e
skin and eye health
describe the function of Vitamin K
blood clotting
describe the function of Vitamin C
skin
blood vessel health
describe the function of Vitamin B
breakdown of food
forms haemoglobin
What happens if an athlete doesn’t consume a sufficient amount of calories?
muscle loss
decreased intensity and duration of performance
increased risk of fatigue
What is energy expenditure?
the sum of the basal metabolic rate
thermic effect of food
energy expended through physical activity
What is Basal metabolic rate?
minimum amount of energy required to sustain physiological function
What is thermic effect of food?
the amount of energy it takes to eat, digest and absorb food
What is the MET for sitting?
1 MET
What is the MET for running?
9 METs
What is energy intake?
total amount of energy from food and drinks consumed
What is energy balance?
the relationship between energy intake and energy expenditure
