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Nutrition Ses Y2 > Question 1 > Flashcards

Question 1 Flashcards

1
Q

What does BMR stand for

A

Basal Metabolic Rate

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2
Q

What is BMR

A

Basal metabolic Rate is the number of calories body requires to function while not doing physical activity

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3
Q

What does TDEE stand for

A

Total Daily Energy Expenditure

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4
Q

What is TDEE

A

Total daily energy expenditure is how many calories you burn in a day

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5
Q

What affected TDEE

A

1.Basal metabolic rate (BMR)

2.Physical Activity

3.Non Exercise Activity

Thermogenesis
4.Thermic effect of food

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6
Q

What does BMI stand for

A

Body Mass Index

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7
Q

What is BMI

A

It is a measure of your weight and height to workout if your weight is healthy

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8
Q

What’s the problem with BMI

A

Muscle much denser than fat so heavyweight boxers would be classed as obese

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9
Q

What is the BMI scale

A

Under 18.5=Underweight

18.5-24.9=Normal

25-29.9=Overweight

30-39.9=Obese

Over 40= morbidly obese

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10
Q

What does BIA stand for

A

Bioelectrical Impedance Analysis

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11
Q

What is BIA

A

Method which assesses you body composition and measure the amount of body fat in relation to lean muscle

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12
Q

Women healthy body fat range

A

Under 22% = underfat

23%-34%=healthy

34%-39%= overfat

Over 40%= Obese

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13
Q

Men body fat range

A

Under 7%=Under fat

8%-20%=Healthy

21%-27=Over fat

Over 28%=Obese

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14
Q

What are Carbohydrates

A

Carbohydrates are sugar molecules which provide the body with energy

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15
Q

1 Gram of Carb = how many cals

A

4 calories

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16
Q

What is a simple carbohydrate

A

Simple Carbohydrates get broken down by the body quickly causing a spike in blood sugar levels
Examples: Candy,Cookies,White bread, Fruit

17
Q

Simple Carbs are made up of

A

Mono or di saccharides which is one or two molecules of sugar

18
Q

What is a complex carb

A

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

19
Q

What is insulin

A

Insulin is realised from the pancreas which makes glucose to enter the cells to be used as storage or energy

20
Q

What is type 2 diabetes

A

This is when the body does not produce enough insulin to store the glucose which has been consumed.

21
Q

What is protein

A

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

22
Q

How many amino acids are there

A

20 amino acids in total
11 non essential amino acids are body makes
9 essential amino acids that we must consume

23
Q

1 gram of protein is how many calories

A

4 calories

24
Q

What percentage of protein should we have in our diet each day

A

12-15%

25
Q

What percentage of carbohydrates should we have in our diet each day

A

50-60%

26
Q

What percentage of fat should we have in our diet each day

A

30%-35%
6%-10% saturated

27
Q

What is fat

A

Fat is a macro nutrient which provides our body with energy, organ protection and keeping us warm

28
Q

What is fat

A

Fat is a macro nutrient which provides our body with energy, organ protection and keeping us warm

29
Q

1 gram of fat = how many calories

A

9 calories

30
Q

What is saturated fat

A

Saturated fat also known as bad fat does not have any carbon bonds between their chain of carbons making this solid at room temperature
Examples- meats, cheese, coconut oil

31
Q

What is unsaturated fat

A

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

32
Q

What are the two types of unsaturated fat

A

Mono and poly unsaturated fats

33
Q

What is trans fat

A

This is man made fast produced through chemical process find it in most bad foods
Examples Pizza, cookies, muffins

34
Q

What are monounsaturated fats

A

Fats that have one double bond between carbon atoms

35
Q

What are polyunsaturated fats

A

Has two or more double bonds between carbon atoms

Nutrition Ses Y2 (1 decks)

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