A1: Basic nutritional principles Flashcards by colby lee

what is a calorie?

-One calorie (cal) is defined as the amount of energy or heat needed to raise the temperature of 1L of water by 1◦C.
-One calorie is a tiny amount of energy – so the calories referred to on food packaging and in
diet plans are in fact kilocalories (kcal).
-The term kilocalorie or kcal is used, as one calorie would only raise the
temperature of ml of water by 1◦C.

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what’s the international unit for energy?

joules/kjoules

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how many joules is one calorie?

4.2 joules

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what does RDA mean?

recommended daily allowance

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how many calories are in a gram of each macronutrient?

1g of carbohydrate = 4kcal
1g of protein = 4kcal
1 of fat = 9kcal

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what is a metabolism?

Metabolism is a term that refers to many different chemical processes occurring continuously inside the body that allow life and normal functioning.

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what the 2 processes of a metabolism?

anabolism and catabolism

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what is catabolism?

the breakdown of food components into their simpler forms which can then be
used to provide energy.

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what is anabolism?

is the combination of chemicals to create new substances

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what energy does our metabolism use?

energy we get through eating foods

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what is our metabolism controlled by?

hormones

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what are hormones?

chemical messages secreted by the glands of
the endocrine system

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what is the amount of metabolism carried out in an individual’s body called?

metabolic rate

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what are the states in which the metabolic rate are divided into?

-calories burnt at rest(basal)
-calories burnt during physical activity

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what is a BMR?

minimal caloric requirement needed to sustain life in a resting individual

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what 4 functions does the body need energy for whilst at rest?

brain and the nervous system to produce and transmit nervous impulses
digestive breakdown and transport nutrients
repair of damaged tissues that occur on a daily basis
the heart to beat and the body to breathe

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how many calories will the brain use a day?

500-600 cals

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how many calories will the liver and digestive system use a day?

300-400 kcals

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how many calories of glucose do the organs require daily and why?

-approx. 1000 kcals per day
-this is because they are mostly dependant on glucose and glycogen stores for energy

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what 3 factors contribute to energy expenditure?

-BMR-(Basal Metabolic Rate)
-Physical activity
-Thermic effect from food(energy used to digest, absorb, transport and store food)

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why is energy intake so important to sports people?

-Need to take in sufficient amounts of energy
-Don’t take too much in to gain unwanted fat
-Repair and recover
-Keep a healthy immune system

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what does TEF stand for?

Thermic affect from food

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what % of the energy expenditure is affected by BMR?

65%

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what % of the energy expenditure is affected by physical activity?

25%

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what % of the energy expenditure is affected by thermic affect of food?

10%

what is a deficit?

eating less than we burn

what is a maintenance?

eating the same calories we burn

what is a surplus?

eating more calories than we burn

how many calories do the government recommend a day for a female?

2000

how many calories do the government recommend a day for a male?

2500

how many calories are in 1lb of fat?

3500

what does RMR mean?

resting metabolic rate

what does BMR mean?

basal metabolic rate

what does PAL mean?

physical activity level

what does TDEE mean?

total daily energy expenditure

what does sedentary mean and what is the figure associated with it?

-non active job and no physical activity -1.2

what does light activity mean and what is the figure associated with it?

Non-active job with light exercise 1-4 times per week. -1.375

what does moderate activity mean and what is the figure associated with it?

Some activity at work with moderate exercise 1-4 times per week. -1.55

what does heavy activity mean and what is the figure associated with it?

Active job with hard exercise 3-5 times per week. -1.725

what does very heavy activity mean and what is the figure associated with it?

Active job with 2+ hard training sessions per day. -1.9

how to work out TDEE?

BMR/RMR X PAL

explain what BMI is

-Tests are used to carry out a persons body composition. -This is to work out how much fat free mass they have in comparison to fat mass. -BMI is used to give us an idea about whether a person is underweight, normal weight or overweight. -It also gives us the extent of a persons obesity rates/ levels.

how to calculate BMI?

weight(kg) divided by height(m) squared

what does BMI class as underweight?

lower than 18.5

what does BMI class as normal?

18.5-24.99

what does BMI class as oerweight?

bigger than 25

what does BMI class as pre-obese?

25-29.99

what does BMI class as obese class I?

30-34.99

what does BMI class as obese class II?

35-39.99

what does BMI class as obese class III?

bigger than 40

what does BMI not take into consideration?

muscle mass

what does a bioelectrical impedance analysis machine do?

gives a measure of body fat %

where are the electrodes of a Bioelectrical Impedance Analysizer attached to?

right hand and right foot

explain how the BIA works?

-A small electrical current is passed through the body which then provides a body fat percentage reading based on the fact that electrical current passes more easily through tissue that contain water compared to tissue that do not contain water. -Fatty tissues does not contain water therefore this gives a great resistance for the electrical current to flow through

what are the 4 rules for the BIA?

-no alcohol or high intensity exercise 48 hours prior to test -must be fully hydrated -no one with pacemakers to use the equipment -No pregnant

3 factors affecting metabolism?

-Work -Lifestyle -Exercise

what 8 factors affect BMR?

-age -gender -body size -growth -body composition -fever -stress -environmental temperatures

how does age affect BMR?

-after 35 years old muscle atrophy occurs -muscle mass affects metabolism

how does gender affect BMR?

males have a 10% higher BMR than women due to a higher muscle mass and lower fat %

how does body size affect BMR?

-taller and heavier people have higher BMR due to more energy needed to move the body parts and organs to work

how does growth affect BMR?

children and pregnant women have higher BMR due to a constant state of growth

how does body composition affect BMR?

more muscle mass= higher BMR lower muscle mass= lower BMR

how does fever affect BMR?

-raises BMR due to increased body temp

how does stress affect BMR?

stress hormones(cortisol) raise metabolic rate as they lead to increased HR

how does environmental temp affect BMR?

both raise BMR when hot: -sweat -blood rushes to surface when cold: -blood shunting -shivering

A1: Basic nutritional principles Flashcards

(65 cards)