Question 1 Flashcards
What does BMR stand for
Basal Metabolic Rate
What is BMR
Basal metabolic Rate is the number of calories body requires to function while not doing physical activity
What does TDEE stand for
Total Daily Energy Expenditure
Define TDEE
Total daily energy expenditure is how many calories you burn in a day
What affected TDEE
1.Basal metabolic rate (BMR)
2.Physical Activity
3.Non Exercise Activity
Thermogenesis
4.Thermic effect of food
What does BMI stand for
Body Mass Index
What is BMI
It is a measure of your weight and height to workout if your weight is healthy
What’s the problem with BMI
Muscle much denser than fat so heavyweight boxers would be classed as obese
What are the numbers of BMI scal
Under 18.4=Underweight
18.5-24.9=Normal
25-29.9=Overweight
30-39.9=Obese
Over 40= morbidly obese
What does BIA stand for
Bioelectrical Impedance Analysis
Define BIA
Method which assesses you body composition and measure the amount of body fat in relation to lean muscle
Women healthy body fat range
Under 22% = underfat
23%-34%=healthy
34%-39%= overfat
Over 40%= Obese
Men body fat range
Under 7%=Under fat
8%-20%=Healthy
21%-27=Over fat
Over 28%=Obese
What are Carbohydrates
Carbohydrates are sugar molecules which provide the body with energy
1 Gram of Carb = how many cals
4 calories
What is a simple carbohydrate
Simple Carbohydrates get broken down by the body quickly causing a spike in blood sugar levels
Examples: Candy,Cookies,White bread, Fruit
Simple Carbs are made up of
Mono or di saccharides which is one or two molecules of sugar
What is a complex carb
Complex carbs also know as good carbs are what cause a gradual increase to blood sugar which contain fibre
E.G. sweet potato, oats and vegetables
What is insulin
Insulin is realised from the pancreas which makes glucose to enter the cells to be used as storage or energy
What is type 2 diabetes
This is when the body does not produce enough insulin to store the glucose which has been consumed.
What is protein
Protein is a molecule made up of amino acids. Which provide our body with energy and help us build muscle
Examples: eggs, meat, nuts, dairy
How many amino acids are there
20 amino acids in total
11 non essential amino acids are body makes
9 essential amino acids that we must consume
1 gram of protein is how many calories
4 calories
What percentage of protein should we have in our diet each day
12-15%
What percentage of carbohydrates should we have in our diet each day
50-60%
What percentage of fat should we have in our diet each day
30%-35%
6%-10% saturated
What is fat
Fat is a macro nutrient which provides our body with energy, organ protection and keeping us warm
What is fat
Fat is a macro nutrient which provides our body with energy, organ protection and keeping us warm
1 gram of fat = how many calories
9 calories
What is saturated fat
Saturated fat is a type of fat which does not have any carbon bonds between their chain of carbons making this solid at room temperature
Examples- meats, cheese, coconut oil
What is unsaturated fat
Unsaturated fat also known as good fat contain at least one double bond between its carbon atoms
This mean it remains liquid or semi liquid at room temperature
Examples avocado, nuts, olive oil
What are the two types of unsaturated fat
Mono and poly unsaturated fats
What is trans fat
This is man made fast produced through chemical process find it in most bad foods
Examples Pizza, cookies, muffins
What are monounsaturated fats
Fats that have one double bond between carbon atoms
What are polyunsaturated fats
Has two or more double bonds between carbon atoms
Under fat % women
22%or under
Normal % fat women range
23%-34%
