Unit 2 -Applying the Principles of Nutrition to a Physical Activity Programme Flashcards

Question

How would you measure a portion of lean meat?

Answer 1

Lean meat the size of a deck of cards

Answer 2

Limit these foods to no more than 8% of total intake.

Answer 3

* minimal use of additives * no pesticides, fungicides or herbicides used in production * no genetically modified foods used * no routine antibiotic use on animals * animal welfare is paramount

Answer 4

* obesity * heart disease * stroke * some cancers * metabolic syndrome * diabetes * hypertension * high cholesterol * asthma • some types of arthritis * menstrual irregularities * infertility * eczema

Answer 5

No, the term ‘Nutritionist’ is an unprotected term which anyone who wishes to embark on a business of advising others on what to eat can use to their advantage. This does not mean that the individual is not skilled at their job.

Answer 6

Yes, to be a ‘dietician’ requires individuals to be registered with the Health Professions Council as the term is legally protected and requires certain qualifications. Most dieticians have a Bachelors or Masters degree and are qualified to translate scientific information about food into practical dietary advice.

Answer 7

Registered nutritionists are nutrition professionals who have met the criteria to become full members of the Nutrition Society, which requires a degree and a certain amount of evidence supporting professional practice.

Answer 8

The term ‘Nutritional Therapist’ refers to individuals who have trained to cure and prevent ill health through nutrition. Whilst courses in nutritional therapy are not seen to be in the same depth as dietetics there is still significant effort required to qualify for this title. **The British Association of Applied Nutrition and Nutritional Therapy** (BANT) oversee and evaluate nutritional therapists in the UK with the Nutritional Therapy Council regulating the industry

Answer 9

It will allow you to use the term ‘**Nutritional Advisor**’ which clearly defines a role in **advising** others about **healthy eating** habits but **does not authorise** any provision of advice directing others regarding **ill health** or in the use of **dietary supplements** to promote health or manage diseases. It is important that even as a nutritional advisor that it is understood how to evaluate nutritional information and to be able to ensure that advice is given to others based on reliable evidence.

Answer 10

* The British Dietetics Association * The British Association of Applied Nutrition and Nutritional Therapy (BANT) * Food Standards Agency * Committee on Medical Aspects (COMA) of Food and Nutrition * British Nutrition Foundation * Institute of Optimal Nutrition * scientific nutrition journals e.g. British Journal of Nutrition

Answer 11

This is vital as the media and food marketing often report on or make claims regarding certain foods or nutrients and their effects on health. This will influence the client’s beliefs and opinions regarding nutrition and as professionals, we need to have a reliable source of information to determine the truth and debunk any myths that exist. We need to be professionals who can provide a grounded and evidence-based approach where knowledge has been proven.

Answer 12

Then a suitable referral procedure to a Registered Dietician or Nutritional Therapist should be followed so that they may receive the guidance that they need.

Answer 13

* diabetes mellitus * cardiovascular disease * elevated cholesterol * severe obesity * cancer

Answer 14

Because they build proteins in a similar way as the various combinations of the 26 letters of the alphabet can be used to create individual words. Thus one protein will differ from another according to the number and sequence of its constituent amino acids.

Answer 15

Animal and plant cells join amino acids together to form peptides. This process results in the formation of chains of amino acids of varying lengths, which eventually become proteins.

Answer 16

100 or more.

Answer 17

9 * phenylalanine * methionine * tryptophan * threonine * lysine * isoleucine * leucine * valine * histidine

Answer 18

These are also present in many foods but are not always required to be a part of the daily diet. * glycine * alanine * tyrosine * serine * cysteine * proline * glutamic acid * glutamine * aspartic acid * asparagine * arginine

Answer 19

These foods contain all nine essential amino acids in sufficient amounts necessary for the liver to synthesise the remaining non-essential amino acids. * eggs * meat * poultry * dairy * fish * soy foods * buckwheat * quinoa

Answer 20

When proteins are of a lower biological value since they are deficient or ‘incomplete’ in one or more of the essential amino acids. * cereals and grains (wheat, rye, barley, oats, rice) * cereal products (bread, pasta etc) * pulses (beans, lentils, peas) * nuts * vegetables

Answer 21

This may help to provide a full spectrum of the essential amino acids in the diet. Whilst these carbohydrate-based foods contain energy in the form of glucose, it is important to remember that they also contain smaller amounts of protein. Including a variety of unrefined carbohydrate foods is, therefore, particularly important for anyone on a no meat or low meat diet.

Answer 22

* rice and pulses * vegetables and seeds * nuts and vegetables * grains and pulses

Answer 23

* **structural**: form the main framework of many components of the body; collagen present in bone and connective tissue, keratin in the skin, and muscle tissue all provide structure. Muscle tissue is also contractile for movement. * **homeostatic**: hormones regulate various processes e.g. insulin controls blood sugar, enzymes speed up reactions, and white blood cells fight infection. * **fuel**: although not the primary source, protein is a useable source of energy, especially during endurance events or periods of fasting. They can be converted into glucose, fatty acids or ketones to help produce ATP.

Answer 24

* Catabolism relates to the **breaking down of larger structures into smaller ones**. * Protein catabolism occurs to some extent **all of the time**, as existing proteins from damaged cells are broken down into their amino acids and recycled to build new proteins elsewhere. * Further **muscle catabolism** occurs during **intensive exercise**, as a result of both micro-tear damage and the partial utilisation of key amino acids as fuel.

Answer 25

Anabolism can be defined as a **building up process** within the body. The anabolic phase mostly occurs during **rest**. Since **proteins** form a **major component** of most cell structures, adequate dietary protein is required to maintain both health and performance.

Answer 26

Although it varies from person to person, it should be a major part of every meal consumed. A basic starting point is to consider the amount of protein needed **dependent on body weight** and the **intensity of physical activity**.

Answer 27

It is ultimately sent to the liver, muscles, or used immediately as a fuel. Some glucose may enter the adipose tissue (fat tissue), where it is used to help store fat, a process which appears to occur at different rates in different people.

Answer 28

* simple carbohydrates also referred to as ‘sugar’ * complex carbohydrates also referred to as ‘starches’ * non-starch polysaccharides (NSP) referred to as ‘fibre’

Answer 29

Simple carbohydrates have a very basic structure and usually only contain one or two units of sugar usually made up from a combination of glucose, fructose and galactose.

Answer 30

* Glucose * Fructose * Galactose

Answer 31

* Sucrose = glucose + fructose * Lactose = glucose + galactose * Maltose = glucose + glucose

Answer 32

Fruits: * contains fructose and glucose in varying amounts * contains vitamins and minerals * contains antioxidants and phytochemicals * contains high levels of dietary fibre * contains a trace of amino acids * cheap, convenient

Answer 33

biscuits, cakes, confectionery, soft drinks * contain excessive sugar – higher than 15g per 100g (FSA) * contains processed, low-quality fats * high energy density * contain no vitamins or minerals * adversely affects insulin response

Answer 34

* The B vitamins are particularly important since we cannot utilise any carbohydrate without them. * Fresh fruit provides its own vitamin and mineral requirements for the body

Answer 35

Progressive depletion of certain nutrients. This type of food is often referred to as an ‘anti-nutrient’.

Answer 36

These foods are often described as **starch** and consist of many molecules or ‘units’ of glucose all joined together in long complicated branched chains. These multiple molecules of glucose are called **polysaccharides**. Once eaten, these polysaccharides are **broken down** into **glucose**, absorbed into the bloodstream and either stored or metabolised accordingly.

Answer 37

* white bread * white pasta * cakes, biscuits and pastries * rice cakes * CHO content of processed foods * white rice

Answer 38

* contain excessive sugar – higher than 15g per 100g (FSA) * contains processed, low-quality fats * high energy density * contain no vitamins or minerals * adversely affects insulin response

Answer 39

* wholemeal or whole grain products * whole grain rice * frozen vegetables * fresh vegetables * sweet potatoes * yams * pulses * quinoa

Answer 40

* contains fructose and glucose in varying amounts * contains vitamins and minerals * contains antioxidants and phytochemicals * contains high levels of dietary fibre * contains trace of amino acids * cheap, convenient

Answer 41

Non-starch polysaccharide (NSP), indigestible plant material such as * cellulose * hemicellulose * lignin * pectin * gums * mucilages These are found in fruits, vegetables, grains and beans. It aids in the transportation of foods through the digestive tract by bulking out the food and faeces for ease of movement.

Answer 42

1. **Insoluble**: It is normally the **outer protective layer** of plants. Unrefined wheat, bran, rye, rice and most other grains are primarily composed of insoluble fibre along with fruit and vegetable skins 2. **Soluble**: It is normally found on the **inner part** of plants. Found in beans, barley, broccoli, prunes, apples, citrus fruits and oats. This has been proposed to help with the **reduction in cholesterol** by binding with fats in the digestive tract and carrying them out in the stools.

Answer 43

To a family of organic compounds called **lipids**, and the role they play throughout human physiology makes them an **essential component to the diet**, and indeed they form one of the recognised macronutrients.

Answer 44

* formation of virtually all cell membranes * formation of myelin sheath within the nervous system * constitutes majority of the CNS and spinal cord * synthesis of steroid hormones * assists in the regulation of enzymes * insulation through subcutaneous adipose tissue * protection of internal organs * transportation, storage and utilisation of fat-soluble vitamins A, D, E, K. * fuel source during lower-intensity workloads * storage of energy within the adipose tissue

Answer 45

Oils and those which are solid are called fats.

Answer 46

hydrogen and oxygen

Answer 47

fatty acids

Answer 48

Fatty acids naturally occur as triglycerides, where three fatty acids attach to a carbohydrate backbone called glycerol. During digestion, the fatty acids are broken off and then used in the body as required.

Answer 49

These fats comprise of chains of carbon atoms which are ‘saturated’ or **full with hydrogen**, which gives them distinct properties. They do not contain any double bonds which means, they have a straight structure. Saturated fatty acids are straight, which accounts for their solid structure at room temperature since they are able to pack tightly together with little space between them.

Answer 50

**Animal** * meat – beef, pork, lamb, venison * poultry – chicken, duck * dairy – milk, cheese, yoghurt, cream, butter * eggs **Non-animal** * palm oil * coconut oil

Answer 51

* enhancement of the immune system * provision of energy and structural integrity to the cells * enhancement of liver function and protection against alcohol detoxification * the ability of coconut oil to act as an antimicrobial and antiviral agent

Answer 52

These fatty acids are described as unsaturated because **some hydrogen atoms are absent from the chain** of carbons. This causes two effects: * a double bond is formed between one or more of the carbon atoms * the fatty acid bends at each double bond

Answer 53

* monounsaturated – a single double bond – single bend in molecule * polyunsaturated – several double bonds – several bends in a molecule

Answer 54

these oils contain fatty acids with only one double bond thus the term ‘mono’ or one. This means the molecule has a single bend in it. Diets high in monounsaturated fats have been shown to lower both LDL cholesterol and plasma triglycerides, and are therefore thought to reduce the risk of CHD

Answer 55

* olives or olive oil * lard * beef dripping * peanut oil * rapeseed oil * avocados * nuts * seeds

Answer 56

These fatty acids are long chains of carbon atoms, again with missing hydrogen but this time they possess more than one double bond. As with the monounsaturated fatty acids, there is a distinct bend at the point of each double bond, which again means a different shape and a different function.

Answer 57

These fatty acids are essential to the diet since the human body is unable to synthesise them itself. They are subdivided into two categories: * omega 3 fatty acids * omega 6 fatty acids

Answer 58

* oily fish * flax oil * walnuts * pasture reared eggs Note: all oils need to be cold-pressed and remain unprocessed

Answer 59

* sunflower seeds * sunflower oil * safflower oil * pumpkin seeds * sesame seeds Note: all oils need to be cold-pressed and remain unprocessed

Answer 60

Omega 3 fatty acids found in oily fish.

Answer 61

This refers to a process used within the food industry where quantities of unsaturated vegetable oils are manufactured into more solid fats like margarine and shortening.

Answer 62

In the formation of saturated fatty acids, as the original double bonds are broken and replaced with single bonds once again full of hydrogen.

Answer 63

The amount of hydrogen added during the process.

Answer 64

trans-fatty acids due to the actions of this intense and prolonged process.

Answer 65

* many margarine’s * biscuits * cakes * crackers * take away foods * pies * pastries * pre-prepared foods * many “low fat” processed foods (low in saturated fat but high in trans fat)

Answer 66

* cancer * atherosclerosis * diabetes * obesity * immune system dysfunction low-birth-weight babies * birth defects * decreased visual acuity * sterility * difficulty in lactation * problems with bones and tendons

Answer 67

They promote an increase in LDL or ‘bad’ cholesterol and a decrease in healthier HDL cholesterol, and that this effect is double that produced from the ingestion of saturated fat.

Answer 68

Cholesterol is a large lipid molecule, which cannot be utilised by the body as energy; effectively it has no calories. However, it is extensively used throughout the tissues for both structure and functions essential to life.

Answer 69

* a vital component of cell membranes * production of steroid hormones * synthesis of bile acids * synthesis of vitamin D

Answer 70

about **75-80%** of the body’s own supply. When dietary cholesterol intake is low, the body increases the synthesis of its own supply, and as dietary intake increases cholesterol production falls.

Answer 71

The body has developed protein-based carriers, called lipoproteins that completely encase lipids for transport in the blood (which is watery)

Answer 72

* **very low-density lipoproteins** (VLDL). Synthesised by the liver. Contain both cholesterol and triglycerides. Transport triglycerides into adipose tissue. * **low-density lipoproteins** (LDL). Formed from VLDL’s once they have unloaded most of their triglycerides. Transport the remaining cholesterol to cells throughout the body that are in need. * **high-density lipoproteins** (HDL). Synthesised by the liver. Transport excess cholesterol from the tissues and blood back to the liver.

Answer 73

Particularly elevated levels of total triglycerides, elevated LDL cholesterol and lower than 25% HDL cholesterol has been identified as increasing the risk of heart and circulatory problems.

Answer 74

Levels above 5.2mmol/dL.

Answer 75

Under the category of micronutrients and they consist of a group of organic compounds (all containing carbon), which are required for normal growth and metabolism

Answer 76

e.g. biotin and riboflavin, and vitamin K ourselves, from the action of bacteria found within our GI tract

Answer 77

Pro-vitamins, often referred to as ‘inactive vitamins’. For example, beta-carotene is a pro-vitamin found in yellow and dark green vegetables from which our bodies in the right circumstances may synthesise vitamin A. However, it should be noted that this is a **difficult process** for the body to undertake and an individual will **not get anywhere near their daily vitamin A requirements** by relying on the conversion of betacarotene.

Answer 78

Vitamins **A, D, E, and K** are termed as fat-soluble, meaning that they can **only be absorbed**, transported and utilised in the **presence of fat**. A diet that is **low in fat** will lead to a severe **deficiency** in the fat-soluble vitamins, which will lead to ill health.

Answer 79

the bodies’ capacity to produce necessary hormones like testosterone, oestrogen and cortisol.

Answer 80

The B group of vitamins and vitamin C are all water-soluble and are absorbed, transported and utilised within the water. These vitamins **cannot be stored** within the body in any great quantity and therefore, we need to include them daily in our diet if we are to avoid an eventual deficiency resulting in ill health. A diet high in refined simple carbohydrates containing an excess of sucrose will eventually lead to such a deficiency.

Answer 81

Minerals are necessary for structure and for the normal regulation of metabolic, hormonal and nervous interactions within the body.

Answer 82

4%, mostly within the skeletal system.

Answer 83

* Calcium * Chloride * Magnesium * Phosphorus * Potassium * Sodium * Sulphur

Answer 84

Minerals that are needed for a healthy functioning body, but are required in much smaller amounts. There are over 20 minerals that have been acknowledged as essential for human health.

Answer 85

* copper * manganese * iodine * boron * iron * nickel * selenium * zinc * cobalt * chromium * molybdenum * silicon

Answer 86

These are chemicals synthesised by plants, which appear to have an important effect on human health. A few of the main categories include: * carotenes * flavonoids * isoflavones * phytosterols These types of plant nutrients have been found to benefit the human body in many different ways from cancer prevention, cholesterol management and in preventing oxidation and damage of structures.

Answer 87

For every p**hysiological change** in the body, a **specialised protein molecule** known as an **enzyme** provides the stimulus. Its job is to **catalyse or speed up chemical reactions within the cells** so that the physiological changes that support life can take place more quickly. The rate at which these reactions take place is totally dependent upon the enzyme, often increasing them by one hundred thousand to one million times.

Answer 88

1. The substrate binds to active site of enzyme 2. Enzyme and substrate usually change their shape to fit each other perfectly, thus forming an enzyme-substrate complex. 3. The reaction occurs, forming products that are then released. 4. The enzyme is free to bind to other substrate molecules.

Answer 89

* Antioxidants are molecules that **fight free radicals** in your body. (Defence in order to **limit the damage** that can occur as a result of **oxygen-based reactions)** * Free radicals are compounds that can cause harm if their levels become too high in your body. They’re linked to multiple illnesses, including diabetes, heart disease, and cancer. * Your **body** has its own antioxidant defences to keep free radicals in check. * **Dietary antioxidants** can also be acquired from the food that we eat * the **body’s antioxidant** enzymes require nutrients such as vitamins **A, C, E** and minerals including **zinc, selenium, copper and manganese** in order to function properly. * Research suggests that **regular exercisers** do have a much **higher level** of their **natural antioxidant** enzymes to help protect them

Answer 90

* **vitamin C** – citrus fruits, green veg, peppers, tomatoes, potatoes * **vitamin E** – unrefined veg oils, egg yolks, whole grains, almonds, nuts, green leafy veg * **zinc** – oysters, ginger root, lamb, nuts, grains, eggs, peas * **selenium** – grains, meats, fish, brazil nuts, tuna, shellfish, dairy

Answer 91

Because exercise increases oxidative stress through increased oxygen consumption. Also as we get older, we lose the battle against environmental damage from radiation, pollution and increasingly poor diets.

Answer 92

With a **variety of vitamins and minerals** from many different sources. This should help limit any damage caused by exercise, including injuries, and to help promote recovery caused by myofibril damage (DOMS).

Answer 93

Nutrient reference tables used to provide guidance on the levels of vitamins and minerals required by the body.

Answer 94

The DRV’s basically provide estimated **guidelines for the energy and nutrient needs** of healthy people in the population, though they **do not take into account exercise needs**.

Answer 95

The British Nutrition Foundation states that ‘DRV’s are **estimates** of the requirements for groups of people and are not recommendations or goals for individuals. They are also only estimates based on **4 systems of estimated or average values** of nutrients. Trainers and clients need to understand that these values are not going to provide any individualised nutrient guidance and will not ensure that they will be taking in adequate nutrition to support the growth, repair and energy expenditure during exercise as this has not been factored into any of the nutrient guidance.

Answer 96

The Recommended Daily Intake (RDI).

Answer 97

These groups include but are not limited to: * children * elderly * pregnant and lactating women * those with chronic disease conditions Due to the increased demand on the body for growth, the wear and tear of life or the additional stress on the body caused by each of these circumstances the nutritional requirements may actually be much different than the typical recommended daily intakes.

Answer 98

* Fat-soluble vitamins **A, D, E and K** are **best sourced from natural sources** where they are present in fats, oils or oil capsules, rather than in tablets or pills. * **Vitamin B-complex** supplements only contain **only 8-12** of the different types of B vitamins - you do not get all of them through a tablet. * Almost all **vitamin C in supplements** are made in a laboratory and are usually pharmaceutical grade **ascorbic acid** * **vitamin C in natural foods** comes as part of a complex **including minerals**; something called rutin and other analogs which help buffer the vitamin and increase bioavailability * When taking **calcium**, but only if the tables uses a **natural food extract** it is called **calcium hydroxyapatite**. * **Multivitamin** supplements are clearly **lacking** many of the natural types of nutrients such as all of the **B, D, E and K** vitamins

Answer 99

A key point to understand is that **supplements** are only designed to **support** a **nutrient-rich diet**, they are **not a quick fix solution** for a poor quality diet. However, carefully evaluated, **high-quality nutritional supplements** can provide good **support to health** when taken in correct dosages under the direction of a suitably qualified registered nutritionist or dietician.

Answer 100

* can be seen as the body’s own food-processing factory * It provides two critical functions: digestion and absorption of nutrients. * large food molecules are broken down into smaller more manageable units before they can be assimilated through chemical and mechanical digestion. * Many of the components of the digestive system secrete special substances called enzymes * each enzyme will only work on specific nutrients * takes place within the gastrointestinal tract (GI tract) (a hollow tube that runs from the mouth to the anus)

Answer 101

* mouth * pharynx * oesophagus * stomach * small/large intestines * anus

Answer 102

**Mastication** – mechanical chewing **Saliva** – moistens food, protects teeth against decay, contains an enzyme **Salivary amylase** – begins to break down larger carbohydrate molecules

Answer 103

Peristalsis travels food down to the stomach.

Answer 104

**Gastric juices** contain acid and enzymes **Hydrochloric acid** – kills bacteria **Pepsin** – breaks proteins into shorter chain peptides

Answer 105

**Pancreatic juices** contain enzymes **Lipase** – breaks fat into fatty acids **Amylase** – CHO into glucose **Trypsin** – proteins into amino acids

Answer 106

Food doesn’t pass through the liver **Produces bile acids** – emulsifies fats, or mixes fats with water

Answer 107

A storage reservoir for bile acids

Answer 108

The **main site** of digestion and absorption Pancreas and gall bladder empty into 1st section – duodenum villi absorbs nutrients into the blood

Answer 109

The **colon** absorbs any remaining water, vitamins and minerals **Bacteria** – produce some vitamins and fight infection in the intestine **Rectum** stores faeces

Answer 110

Opening for the elimination of waste

Answer 111

* macronutrient and calorie values * Ingredients are listed in descending weight order * manufacturers details * a total volume or weight * a date mark or best before date * storage instructions * potential allergens in the product

Answer 112

* that out of 70 products tested for 570 nutrients **only 7%** actually **matched** the stated **values**, and * almost **1/5** contained levels **outside** of the generous 20% **margin of error**

Answer 113

The Food Standards Agency set up on 3rd April 2000 is **responsible for governing the control and sale** of food in the UK. They are an independent body that helps in protecting public interests with regard to our food, and serve in an advisory role to promote food legislation. The FSA were responsible for the food model that guides both corporate and consumer alike, ‘The Eatwell Plate.’

Answer 114

* fresh – ‘to differentiate food sold a short time after harvest’ * pure – ‘single ingredient foods...or to highlight the quality of ingredients of a food’ * natural – ‘comprised of natural ingredients, not the work of man’ • authentic – ‘remains unchanged...originates from the area implied by its name’ * home-made – ‘made in the home, or of domestic manufacture’ * traditional – ‘a method of preparation that has existed for a significant period’ * farmhouse – ‘other than bread, it should refer to that produced on a farm’ * original – ‘a method of preparation that has remained essentially unchanged overtime’

Answer 115

No, but they should not mislead

Answer 116

that it must be at least 25% lower in fat, but often calories are maintained by adding other ingredients

Answer 117

must have lower calories than the original, but no set level

Answer 118

sugar has not been added, but almost always an artificial sweetener has been used for taste

Answer 119

* sugar * dextrose * glucose syrup * glucose-fructose syrup * inverted sugar syrup * high fructose corn starch * mannitol * xylitol * sorbitol * maltodextrin

Answer 120

* An isolated amino acid that acts as a flavour enhancer * has been found to have addictive qualities. * has been linked with obesity due to its effects on the hypothalamic region of the brain and the net resulting influence on appetite. * MSG (E621) is only required by law to be included on the ingredients list if it is added in its pure form.

Answer 121

* yeast extract * hydrolysed protein * whey protein isolate * soy protein isolate * carrageenan * most ‘natural’ flavourings

Answer 122

As ‘excitotoxins’ that stimulate the sensory areas of the brain and potentially craving sensations and appetite. It is clearly an advantage to manufacturing companies to increase the sweetness of a product and add a mildly addictive compound that will lead, in the long run, to more being ingested and ultimately purchased

Answer 123

* sold under other brand names such as NutraSweet, Equal and Spoonful * The American Food and Drug Administration has received more complaints about aspartame than any other additive in history * Aspartame has been linked with a number of health conditions such as high blood pressure, seizures, depression, numbness, aching muscles and dizziness.

Answer 124

* sold under the brand name Splenda. * Scientific tests have linked high intakes to shrinking of the thymus gland and enlargement of the liver and kidneys, reduced growth, decreased red blood cell count and diarrhoea.

Answer 125

* stimulates insulin which causes hypoglycaemia when a response higher than is needed follows a low-calorie intake

Answer 126

* has had a shaky history of approved and condemned status. * It is currently listed as an ‘anticipated human carcinogen’ which in sensitive individuals may cause irritability, insomnia, headaches, itching or diarrhoea.

Answer 127

* fat * carbohydrate * protein

Answer 128

carbohydrate

Answer 129

* the use of food alone * the sole reliance on sports drinks and/or protein shakes * a combination of food plus sports drinks * a combination of food plus protein shakes * a combination of food plus water

Answer 130

* the aerobic system is able to utilise both fats and carbohydrates * the anaerobic (lactate) system uses **only** carbohydrate.

Answer 131

* Bulbulian, 1986, research into an elite 5-mile cross country run: **anaerobic** work contributed to **58%** of total work * Medbo, 1989, short term exhaustive cycling: **aerobic** system contributed **40%** energy during a 30-second sprint, 50% of a 1-minute sprint and 65% of a 2-minute sprint. * Duffield, 2004 study on 100m and 200m sprinting: 100m → Male → 21% aer. → 79% an. Female → 25% aer. → 75% an. 200m → Male → 28% aer. → 72% an. Female → 33% aer. → 69% an. It is clear from these three studies that **both aerobic and anaerobic energy systems contribute** to exercise **regardless of the intensity,** although it does appear to change the **longer the duration**

Answer 132

The majority of studies show that there may be **slightly** more **favourable** metabolic conditions with regards to insulin levels during exercise associated with **low GI** foods than with high GI alternatives. The conclusion is that athletes probably perform the **same on both pre-race meals.** **More important is the fuel during exercise.** Athletes should consume adequate amounts of **carbohydrate drinks during endurance exercise** and may feel free to choose their pre-exercise meal according to their personal preferences

Answer 133

* if the session is longer than an hour * if the match or race is longer than 90 minutes * if a pre-exercise meal is not possible (such as early morning intensive training)

Answer 134

* delay the onset of fatigue and to improve performance in endurance athletes * One study found that ingesting an isotonic drink during endurance training is as effective as a pre-training carbohydrate meal. * The replacement of fluid provided by the isotonic drink is also a direct advantage.

Answer 135

By the immediate intake of high GI carbohydrate.

Answer 136

* increased glucose availability * increased insulin * increased glucose uptake * increased glycogen synthesis

Answer 137

* post-training: **1 gram** CHO (high carbohydrate) per **kilogram body mass** **every two hours** (50 grams per meal) * first intake within **15 min post-training** * intake over 24 hours: 7 –10 grams CHO per kilogram (500 –700 grams of CHO per day)

Answer 138

* aim to stay within energy balance * create an energy deficit of 250 kcal if trying to lose body fat * fulfil CHO needs, chose from moderate to low GI foods * try to provide energy that can be metabolised, don’t mix high CHO with high fat * smaller portions and regular meals favour the oxidation of nutrients * micronutrients should be high * fibre should be adequate * include adequate protein * EFA’s should be eaten in balance

Answer 139

They serve two main roles, notably the **replacement of fluid** and the **provision of fuel in the form of carbohydrate**. Isotonic drinks have a similar balance of dissolved solids to the blood. This helps provide a faster rate of absorption of fuel whilst maintaining reasonable hydration. They also contain the necessary electrolytes or salts lost through increased sweating during intensive exertion.

Answer 140

* dissolve **60g glucose** into **1 litre** of water and add **1/5 teaspoon** of **natural unprocessed salt** * mix **500ml** of **unsweetened fruit juice** with **500ml of water** and add **1/5 teaspoon** of **natural unprocessed salt** (paralympics.org.uk)

Answer 141

* environmental temperature * amount of lean muscle mass * frequency, intensity and type of exercise

Answer 142

**half of the body weight in pounds in fluid ounces of water** e.g. a 150lb person should drink 75 fluid ounces of water 75kg person 2.30 litres.

Answer 143

* Whey protein is found in milk, which averages about 6.5% protein, of which about 20% is whey protein. * In its natural state, it has the highest biological value to the body of any protein, due to its high concentration of essential and branched-chain amino acids. * useful to the body in many ways, one of which is in the repair and growth of muscle tissues

Answer 144

* whey is a waste liquid by-product from cheese manufacture. * often dried at high temperatures for speed of manufacture – above 60ºC these fragile proteins become denatured, which destroys their ability to function * manufacturers use sugars, sweeteners, colours and flavours to improve palatability * often very low in fat – **proteins need fat** for proper metabolism and use. * often backed up by self-funded research, if any – this does not provide an independent, objective view * prices now are highly inflated due to market demand generated by clever advertising

Answer 145

* to seek cold-processed protein powders, manufactured below 50 ºC * no added sugars, sweeteners, colours or flavours * mix with whole organic milk, as fats are necessary for protein metabolism

Answer 146

* To prevent the accumulation of excess body fat and * for those who are already overweight, to reduce body fat to an acceptably safe level in order to prevent the health risks associated with obesity

Answer 147

Eating according to one’s metabolism.

Answer 148

Empathetic, accurate and clear communication.

Answer 149

**Reasoning:** * helps to detoxify many systems of the body * creates negative energy balance – weight loss * rests the digestive system **Problems:** * risk of dehydration * lack of essential nutrients * lack of energy * increased headaches, aches and pains, allergies and bad breath

Answer 150

**Reasoning:** * the doctor supervised replacement shakes and bars * often only 800 kcal/day * fortified with daily requirements of vitamins and minerals * designed for the obese to achieve rapid weight loss **Problems:** * fatigue, constipation, nausea or diarrhoea * possible gall stone formation * low bioavailability of many of fortified nutrients * only a short term approach

Answer 151

**Reasoning:** * group involvement creates accountability * calorie intake controlled * guidance of foods to eat provided **Problems:** * tends to be a short term fix * ‘yoyo’ dieting cycle common * nutrient intake may be compromised

Answer 152

**Reasoning:** * control the intake of food with calorie counted meals and shakes * usually 1200-1500 kcal * removes the complexity of calorie counting for consumer **Problems:** * boredom and taste fatigue * lack of energy * low bioavailability of many of fortified nutrients * low adherence

Answer 153

**Reasoning:** * CHO digest better in alkali environment * proteins digest better in an acidic environment * foods should be separated and eaten at different times **Problems:** * erratic blood sugar responses from high CHO to no CHO * very restrictive meals * may lack vitamin A, D, B12, zinc and calcium due to low animal intake

Answer 154

**Reasoning:** * create a thermogenic effect in the body * boost the metabolism to burn body fat **Problems:** * may cause illness – even heart attack, seizures and stroke * may cause arrhythmia * may cause depression, nervousness or insomnia

Answer 155

Adipose tissue, or fat, is an anatomical term for **loose connective tissue composed of adipocytes**. Its main role is to store energy in the form of fat, although it also cushions and insulates the body.

Answer 156

store excess dietary fat and energy in the form of triglycerides. Circulating lipoproteins serve as transport vehicles for lipids within the bloodstream. Lipoprotein lipase (LPL) acts on lipid-containing lipoproteins sent out to the adipose tissue from the liver, causing them to unload triglycerides into adipocytes.

Answer 157

An **increase in body fat** (Acheson et al, 1988). Glucose enters the adipose tissue where under the influence of insulin, it is synthesised into fat and stored as triglycerides. It is more likely when insulin levels are elevated.

Answer 158

(Malina and Bouchard 1991): it may stimulate an increase in the number of total fat cells. Perhaps genetics do play a role in the total number of fat cells, but it is unlikely that this factor will predestine an individual to become obese. Environmental factors at any age will influence the fat-storing capacity of those adipocytes.

Answer 159

* An excess of central or abdominal fat is more common in males and may be referred to as an ‘android’ or ‘apple’ body shape. * Peripherally distributed fatness is more common with females and may be referred to as a ‘gynoid’ or ‘pear’ body shape

Answer 160

* Body Mass Index (BMI) * Abdominal Circumference * Hip to Waist Ratio

Answer 161

on the amount of body weight found within each square metre of the body and is measured using kg/m2. It is calculated by dividing body weight in kg by height in metres squared.

Answer 162

the cardiovascular system. Health risk increases in line with increasing waist: hip ratio. The measure of the waist is simply divided by the measure around the widest point of the hips.

Answer 163

* As fat cells increase in size they produce more leptin, and the levels of leptin are directly proportional to the levels of body fat or adipose tissue * Fat loss will reduce leptin levels, whilst fat gain will cause a corresponding increase * If a reduction in body fat happens too quickly some studies have postulated that it may initiate the starvation response

Answer 164

The starvation response is thought to have originated from our hunter-gatherer evolutionary ancestors. As the body often went for long periods without food when meat was scarce, it developed a way of preserving its most valuable energy store, body fat, in order to assure longer survival. It also reduced daily calorie needs by reducing the volume of ‘energy-hungry’ muscle tissue, thereby lowering metabolism.

Answer 165

**set point theory:** we possess a **genetically determined** level of body fat and that any attempt to alter this level will cause metabolic adjustments designed to regain the previous “set point”. **Settling point theory:** suggests that the human body is influenced by many environmental factors. The body will respond to these factors and **find a point at which to ‘settle’** into a state of equilibrium. These influencing factors may include genetics, weather, eating habits, exercise and daily lifestyle. Settling point theory implies that we can affect an individuals’ long term body composition by altering the environmental factors associated with weight gain.

Answer 166

This is the sum total of all the reactions that occur in the body when at complete rest and no digestion is occurring. This is usually expressed as the number of calories needed to sustain those reactions.

Answer 167

Refers to the amount of energy expended by the body through the ingestion, digestion, absorption, utilisation and storage of food. The TEF accounts for between 6-10% of daily energy expenditure for men and between 6-7% for women

Answer 168

The thermal effect of activity includes planned and unplanned levels of physical activity and the amount of energy required in support. Since research clearly indicates that low levels of activity are heavily implicated in the development of obesity, it follows that increasing levels of activity must play a major role in reversing this process. TEA is the most variable component of energy expenditure and accounts for approximately 20% - 40% of total energy expenditure.

Answer 169

TDEE is the amount of calories we need on a daily basis to fuel all the functions, exercise and activity of the body.

Answer 170

no higher than 250 calories less than the TDEE.

Answer 171

Research indicates that if the energy deficit is too great then body fat is more likely to return, possibly to an even greater level.

Answer 172

to lose body fat, whilst retaining as much FFM or lean mass as possible thereby minimising the fall in metabolic rate. The American College of Sports Medicine (ACSM) have suggested that to achieve this, a weight loss of - **1lb per week** (ideally from body fat) is recommended.

Answer 173

* diet restriction alone: reduce dietary intake by 500 kcal per day * exercise intervention alone: increase exercise/activity by 500 kcal per day * exercise and dietary restriction combined: increase exercise/activity by 250 kcal and reduce dietary intake by 250 kcal * some other combination of dietary restriction and exercise-related energy expenditure accounting for 500kcal deficit

Answer 174

* frequency of meals * effects of insulin * biochemical individuality * macronutrient balance

Answer 175

in order to minimise the loss of FFM and to avoid the subsequent fall in metabolism, regular meals throughout the day seem the most appropriate approach. A minimum of 3 meals a day is advised

Answer 176

Higher insulin levels will encourage a faster rate of glucose converted and stored in adipose tissue. High glycaemic index foods and refined carbohydrates tend to cause insulin levels to ‘spike’ in an attempt to control rocketing blood glucose levels. This will favour fat storage and suppress the burning of fat as fuel. Spiking often results in a subsequent crash in blood glucose, which creates tiredness and hunger and may, in turn, lead to overeating.

Answer 177

Biochemical individuality is the concept that the nutritional and chemical make-up of each person is unique and that dietary and other needs therefore vary from person to person. People have unique biochemical profiles based upon their own **genetic structure, nutrition**, and **environment**.

Answer 178

That the intake of each macronutrient is equal to its needs within the body. This means that we have to be able to metabolise and utilise the protein, carbohydrates and fats that we ingest.

Answer 179

It will be either stored or excreted.

Answer 180

No. **Excess protein, excess carbohydrates** and **excess fat** can also contribute to increased body fat.

Answer 181

In nature, most foods that contain a significant source of **protein also house a significant portion of fats**. This is due to the necessary role that fats and fat-soluble nutrients play in metabolising proteins. In nature also, it is often found that **high carbohydrate** foods have **smaller proportions of fats and proteins**

Answer 182

An inverse relationship between carbohydrates and fats/proteins.

Answer 183

high carbohydrate, lower fat diets still constitute the mainstream approach: * diets consisting of unrefined low glycaemic index carbohydrates alongside sufficient levels of monounsaturated fat have been shown to produce prolonged satiety. Therefore, they provide an effective method for reducing calorie intake and achieving long-term weight control (Ball et al, 2003) * maintaining a carbohydrate-based diet, but substituting saturated fat for greater amounts of monounsaturated fat, has been implicated with a reduced risk of CHD in overweight insulin-resistant individuals (Connor and Connor, 1997)

Answer 184

* cut out processed foods to reduce trans fatty acids * reduce refined high glycaemic index carbohydrates * reduce saturated fat and emphasise the monounsaturated fat intake * include oily fish or flax oil for omega 3 fatty acids * maintain a ratio of 2:1 or 1:1 of omega 6 to omega 3 fatty acids * include plenty of fresh fruit and vegetables * include plenty of unrefined low to moderate glycaemic carbohydrates

Answer 185

high-fat moderate protein low carbohydrate The reduction in carbohydrate **reduces blood glucose** causing the body to undergo **metabolic changes**. The body responds by relying more on ingested fats for energy. Research has also shown a rise in the use of fatty acids from reserves within the adipose tissue. These fatty acids circulate to the liver where they are converted into smaller fragments and released back into circulation. These fragments are called keto acids or ketone bodies and are easily utilised by various tissues as fuel. The individual is said to be in a ketogenic state under these environmental conditions.

Answer 186

* higher protein/fat diets with reduced carbohydrate intake appear to improve blood lipid profiles in some individuals (Wolfe, 1995) * replacing carbohydrate with protein/fat from meat, poultry, and dairy foods, produced beneficial metabolic effects and no detectable effects on markers of bone turnover or calcium secretion (Farnsworth et al, 2003) * researchers found that low carbohydrate diets appeared to be effective for short-term weight loss in overweight adolescents, and did not harm the lipid profiles (Sondike et al, 2003). * Caution with such diets was still advised

Answer 187

* the classic ketogenic diet contains a **4:1 ratio** of fat by weight to combined protein and carbohydrates * **protein** intake is usually targeted at **1g per kg body weight per day** * the Atkins diet typically had a higher protein intake than the classic ketogenic approach * reduction in starchy carbohydrates including some fruits and vegetables, bread, rice, pasta, grains and sugar * the initiation phase may limit carbohydrates to as low as 20g per day which increases once moving into the ongoing maintenance phase by 5g of carbohydrates more per day across each week until an optimal level is found * increase sources of fats like butter, cream, olive oil and particularly coconut oil

Answer 188

Whilst some individuals may thrive on these ketogenic diets, they are by **no means suitable for everyone**, and are associated with some inherent risk factors. Concerns include **increased fat intake** and **CHD risk**, **protein turnover** and **kidney function** and **blood acidity** and **calcium reduction in bones**. They may well suit a proportion of individuals, providing improvements in fat loss, insulin resistance and blood lipid profiles. They may equally be less suited to others, especially people with a history of kidney function problems

Answer 189

The basic argument centres on the fact that 99.9% of our genes were formed 10,000 years ago by the beginning of the Neolithic or agricultural era. By logical argument proponents of this argument suggest that we are better suited to the Palaeolithic (over 10,000 years ago) diet, since this is what we evolved with.

Answer 190

* approximately **30% protein** intake, varied according to season. **Protein** should come from **wild game** meat such as venison, bison, rabbit and fowl (Eaton and Konner, 1983) * an ideal ratio of 1:1 up to possibly 1:4 omega 6 to omega 3 fatty acids * a greater percentage of monounsaturated fat and less saturated fat * carbohydrates are limited to seasonal fruit, wild vegetables, roots, legumes and nuts * the hunter-gatherer lifestyle was very physically active, an important component relating to this diet

Answer 191

* all grains e.g. wheat, rye, barley, oats etc. * all-grain products e.g. bread and pasta * all processed food * milk and dairy products * all pulses e.g. beans of any kind, including string beans, peas, * cashews * potatoes and sweet potatoes * sugar

Answer 192

* a variety of organic meat, poultry * organic organ meats e.g. liver and kidneys * organic free-range eggs * plenty of fruits (strawberries, raspberries, blueberries etc) * plenty of root vegetables (carrots, turnips, parsnips, swedes, radishes etc) * plenty of broad green-leafed vegetables (lettuce and spinach leaves, kale etc) * bulbs (onions, garlic) * nuts and seeds

Answer 193

* not suitable for everyone * restrictive and some may find it hard to adhere to * the lack of dairy products may result in poor calcium intake although dark green leafy vegetables are a plant source of calcium and magnesium * the exclusion of processed food is an improvement for everyone * recognise the importance of increased fruit and vegetables and an improved ratio of omega 3 to omega 6 essential fats * increased intake of saturated fat * a significant percentage of fat within most red meat is in fact monounsaturated, which experts have identified as being beneficial to health * The amount of saturated fat within domesticated livestock tends to be higher than within the original Palaeolithic wild game.

Answer 194

Eating disorders that lead to underweight

Answer 195

Psychological in nature.

Answer 196

No, appropriate professional help should be sought if or when dealing with individuals suspected of suffering from one of these challenging conditions.

Answer 197

That the health professional has obtained a written and signed ‘informed consent’ form.

Answer 198

This will protect both the trainer and client and ensure that sensitive information remains confidential and that the client doesn’t receive any unexpected surprises with the type or level of service as they have been ‘informed’ prior to the nutrition service beginning.

Answer 199

* questionnaires e.g. lifestyle, PAR-Q, medical, nutritional * completed food diary * interviewing / consulting * short and long term observation e.g. body language, long term behaviours, habits, reactions, emotions, health * nutritional testing / assessing

Answer 200

This will help in more fully understanding the clients’ current situation in relation to where they really need to be. This will also serve as the foundation to determine the correct, individualised stages of change to ease and guide a client through a series of adjustments to their current lifestyle and food habits.

Answer 201

* communicate clearly and effectively to be sure knowledge shared is understood by both the trainer and the client * generate enthusiasm and motivation for change * be aware of the effect of their personal attitudes and beliefs and avoid being too judgemental * understand the constraints on an individuals’ health and nutrition behaviour, including family, employment, cultural and religious considerations * foresee any obstacles that may reduce adherence to nutritional change and investigate tactfully using appropriate questioning * determine a variety of options suitable to the clients’ lifestyle that will move them towards their goals

Answer 202

* communication is essential to a professional relationship. * the trainer must determine what style or method of communication best suits the client and then adapt their style to match * communication is a primary skill needed to convey knowledge to other people * communication is a vital key to retaining or losing clients. Once a trainer starts to communicate effectively they can build rapport, relate, empathise, explain, understand, motivate, question and laugh with a client * good communicators build good relationships. This is because they can convey what they want or need in a form the other person understands. However, they are also able to understand what the other person is feeling and needs.

Answer 203

The room: * comfortable, bright, airy, warm or cool (as appropriate) * no barriers e.g. a desk between people * comfortable chairs, not opposite each other but angled to allow for eye contact, but also to enable client to break eye contact easily whilst they think about their responses * no loud noises or distractions, professional privacy to be maintained * no prominent clocks The consultant: * genuine, a person of integrity, open-minded * having unconditional regard for the client * posture and body language should be welcoming

Answer 204

* time available to purchase food, and prepare meals * family commitments that may hinder efforts * employment commitments and degree of priority * potential support network * social habits and activities that support or hinder * health problems that may require more specialist care

Answer 205

With the help of a food diary.

Answer 206

* complete diary after each meal, not at the end of the day * record accurately what was eaten * identify amounts eaten * identify food brands and quality of food where possible * note the time of intake * specify any fluid intake e.g. water, coffee, soft drinks * note when activity or exercise was done * assess energy, mood, and mental clarity 1-2 hours after food was eaten

Answer 207

* amount of carbohydrate in the daily diet * level of refinement of carbohydrate foods * energy, mood and mental response to high carbohydrate intake * varied fruit and vegetable intake * amount of protein in the daily diet * inclusion of protein in each meal * quality of the sources of protein * energy, mood and mental response to high protein intake * amount of fat in the daily diet * types of fat included * quality of the sources of fat in the diet * sources of omega 6 to omega 3 and the current ratio * timing of meals generally throughout the day * how food fits in around the working day and family commitments * food intake around activity, exercise and other key stressors * regularly eaten foods that may form part of the subconscious, addictive pattern * fluid intake and how this measures up to guidelines and additional exercise needs * alcohol habits and intake * additives that are ingested regularly and the potential side effects * ‘go-to’ foods that serve to satisfy when quick and convenient options are a must * look for repetitive eating patterns with little variety

Answer 208

The areas of needed change should be **prioritised** by considering which are most **nutritionally important**, but also which would be the **easiest changes** to make.

Answer 209

The trainer will discover much more about the client’s **attitude** and **beliefs** and the way in which they think about the different dietary habits and behaviours they have. This will also **aid the client** in **developing ownership** of agreed goals and the strategy that is decided upon.

Answer 210

* body fat reduction or weight loss * muscular development * eating to achieve optimal health * fuelling exercise and/or sport

Answer 211

S - specific statement of the objective M - measurable in order to provide comparative progress A - agreed by the client involved R - realistic whilst still providing a challenge T - time framed to focus effort and attention

Answer 212

Clients who are able to **remain focused on their potential**, act in accordance with their objectives and take 100% responsibility for their outcome are rarely distracted by interference. Some **sabotage their potential** through their own psychological interference, particularly through **lack of motivation** and the perpetuation of their own limiting beliefs and opinions about themselves or the methods being used to make change occur.

Answer 213

It's a tool that will aid the trainer to assess where a client is in relation to their efforts to alter their lifestyle. Given this understanding, suitable behavioural change strategies can then be implemented.

Answer 214

* client enjoyed the taste of less healthy food * comfort eating to improve feelings and emotions during stressful times * financial concerns over cost of better quality food * family members, spouse or partner may not want to change * time constraints may support low quality, convenience eating * they have become accustomed to certain habits and routines that are difficult to break

Answer 215

* Self monitoring * Reinforcement * Behavioural contracts * Provide praise * Encourage paired or group participation * Recruit supportive ‘other’ * Periodic testing for positive reinforcement * Use behavioural change strategies * Charting progress * Reward systems

Answer 216

* Doctor * Spouse * Employer * Fitness Instructor * Psychologist * Friends * Personal Trainer * Dietician

Answer 217

First obligation, adhere to the following: * information is fairly and lawfully processed * the information is used for the limited purposes intended and known by the client * there is adequate information for the required purpose * the information held is all relevant and not beyond the purpose or needs * all information is accurate and current * information should only be stored or held on file for the required time period * information is stored in fire-proof lockable filing cabinets, or under password protection on a computer * information should not breach an individual’s rights * information should not be passed on to others without the individual's permission, and should not be used outside the EC unless adequate protection for the individual is in place Second obligation: Inform the information commissioner. A form can be completed online at www.dpr.gov.uk

Answer 218

Uses factors of height, weight, age, and sex to determine basal metabolic rate (BMR). This makes it more accurate than determining calorie needs based on total bodyweight alone. The only variable it does not take into consideration is the amount of lean body mass. Therefore, the equation will be very accurate in all but the extremely muscular (it will underestimate caloric needs) and the extremely over fat (it will over estimate caloric needs).

Answer 219

Men: BMR = 66 + (13.7 x weight in kg) + (5 x height in cm) – (6.8 x age) Women: BMR = 655 + (9.6 x weight in kg) + (1.8 x height in cm) – (4.7 x age)

Answer 220

**Activity Multiplier** * Sedentary BMR x 1.2 (little or no exercise, desk job) * Lightly active BMR x 1.375 (light exercise/sports 1-3 days/week) * Mod.Active BMR x 1.55 (moderate exercise/sports 3-5 days/week) * Very Active BMR x 1.725 (hard exercise/sports 6-7 days/week) * Extra Active BMR x 1.9 (hard daily exercise/sports and physical job)