The Relationship Between Nutrition And Physical Activity

Question 1

When no oxygen is available, what is the only macronutrient that can be used to produce ATP?

Answer 1

Carbohydrate

Question 2

What is the name of the stored form of glucose?

Answer 2

Glycogen

Question 3

Glucose burned with oxygen produces what?

Answer 3

Carbon dioxide, water ATP and heat.

Question 4

Glucose burned without oxygen produces what?

Answer 4

Lactic acid, ATP and heat.

Question 5

What are mitochondria and what is their function?

Answer 5

Mitochondria – tiny bodies found inside most cells which processes glucose with oxygen to produce energy.

Question 6

What is the disadvantage of burning CHO without oxygen?

Answer 6

Lactic acid can lead to muscle soreness.

Question 7

What is the process of burning fat for energy?

Answer 7

The process of burning fat for energy is called Lipolysis. During exercise, triglycerides in adipose tissues and muscle fibre are broken down into fatty acids and glycerol.

Question 8

How much energy is produced per gram of fat?

Answer 8

9 kcal

Question 9

How energy is produced per gram of CHO?

Answer 9

4 Kcal

Question 10

How much energy is produced per gram of protein?

Answer 10

4 Kcal

Question 11

When dose protein become an important source of energy?

Answer 11

When exercise continues for many hours.

Question 12

As exercise intensity increases, what macronutrients is used more?

Answer 12

Carbohydrates

Question 13

In the pre-exercise period, what is the best time to consume complex carbohydrates?

Answer 13

1.5 – 2 hrs prior to exercise.

Question 14

In the pre-exercise period, what is the best time to consume simple carbohydrates?

Answer 14

Closer to the beginning of an exercise session.

Question 15

When is ingesting CHOs during exercise acceptable?

Answer 15

• The exercise session continues longer than an hour.
• The match or race is longer than 90 mins in duration.
• A pre-exercise meal is not possible.

Question 16

Define isotonic and hypertonic drinks.

Answer 16

Isotonic drinks – contain similar concentration of salt and sugar as found in the human body (for combined rehydration and carbohydrate replacement.

Hypertonic drinks – contain a lower concentration of salt and sugar than the human body (more efficient hydration with limited carbohydrate replacement.

Question 17

What recommendations would you make regarding CHO intake post-training?

Answer 17

• Post-training: 1 gram CHO per kilogram body mass in the first two hours (50 gram intake in total).
• First intake within 15 mins post-training.
• Intake over 24 hours: 7-10 grams CHO per kilogram (500 -700 throughout the full day).

Question 18

What is the BMR?

Answer 18

The basal metabolic rate BMR is the amount of calories the body burns at rest for basic functioning.

Question 19

Calculate the BMR for a 168lb, 5ft 10 inch, 35-years-old male.

Answer 19

66 + ( 6.23 x 168 ) + ( 12.7 x 70 ) - ( 6.8 x 35 ) = 1763.64 kcal

Question 20

How many daily calories would this individual with a BMR of 1763.64 kcal need if engaging in moderate amount of exercisel?

Answer 20

1763.64 x 1.55 = 2733.642 kcal

Question 21

What activities use over 400 kcal/hr of energy for a 65kg female?

Answer 21

• High-impact aerobics
• Basketball
• Swimming vigorous pace
• Ruby
• Jogging
• Tennis

Question 22

What are the functions of water in the body?

Answer 22

• It is the medium in which all our cellular chemical processes take place.
• It enables the transport of nutrients and gases around the body.
• It provides lubrication to our joints and protection for our organs.
• It allows maintenance of a consistent body temperature (especially during exercise).

Question 23

What should an 80kg individual’s water intake be?

Answer 23

2.45 litres

Question 24

Adipose tissue

Answer 24

Tissue found under the skin and around organs that is composed of fat-storing cells.

Question 25

Lipolysis

Answer 25

The process of burning fat for energy.

Question 26

BMR equation for women.

Answer 26

BMR = 655 + (4.35 x weight in pounds) + (4.7 x height in inches) – (4.7 x age in years)

Question 27

BMR equation for men.

Answer 27

BMR = 66 + (6.23 x weight in pounds) + (12.7 x height in inches) – (6.8 x age in years)

Question 28

Factoring exercise into BMR equation.

Answer 28

Amount of exercise Daily calories needed

Little/none BMR x 1.2

Light (1-3 days a week) BMR x 1.375

Moderate (3-5 days a week) BMR x 1.55

Heavy (6-7 days a week) BMR x 1.725

Very heavy (intense workout twice a day) BMR x 1.9.

Question 29

Energy expenditure for different activities.

Answer 29

Activity Male kcal/hr Female Kcal/hr

High-impact aerobics 553 455

Badminton 356 293

Basketball 632 520

Light outdoor cycling 474 390

Heavy cleaning 237 195

Table tennis 316 260

Swimming vigorous pace 790 650

Volleyball 316 260

Vigorous weight lifting 474 390

Dancing 356 293

Ruby 790 650

Golf – driving range 237 195

Horse riding 316 260

Jogging 553 455

Pilates 277 228

Pushing baby buggy 198 163

Tennis 553 455

Brisk walking 395 325

Sitting – busy at office 198 163

Question 30

Water intake requirements.

Answer 30

Body weight (KG) Est. daily water intake (litres)

55kg 1.70

60kg 1.85

65kg 2.00

70kg 2.15

75kg 2.30

80kg 2.45

85kg 2.60

90kg 2.75

95kg 2.90

100kg 3.05