Exercise physiology

• What is a balanced diet?


  One that provides enough of all the food groups in the correct proportions and is essential for health and fitness
• How many calories each day should the average male consume?

  2500kcal
• How many calories each day should the average female consume?

  1900kcal
• What are carbohydrates?

  A macronutrient which provides energy
• Where are carbohydrates found?


  Rice, pasta, bread, fruit and potatoes
• How are carbohydrates consumed?

  In the form of starch
• What is the function of protein?

  growth and repair and as a store of energy when all the body's fats and carbs have been exhausted
• What are sources of protein?

  Eggs, chicken, red meat, fish
• What is the function of fats?

  long term energy storage
• How does the body digest fat?

  Stored as triglycerides, travel around the body as fatty acids
• What is a saturated fat?

  solid at room temperature such as cheese or butter
• What is trans fat?

  unsaturated fats that have been hydrogenated to make them saturated
• What do trans fats do to the body?

  Increase LDL and reduce HDL
• What is cholesterol?

  A fatty substance in the blood
• Why are minerals important?

  In small quantities, they maintain healthy bodily functions such as oxygen carrying efficacy to the muscles
• What are examples of minerals?


  calcium, iron, zinc, sodium, potassium
• Why are vitamins important?

  serve as chemical partners for the enzymes involved in the body's metabolism, cell production, tissue repair, and other vital processes (metabolic processes)
• What are the two types of vitamins?

  fat soluble and water soluble
• Which vitamins are fat soluble?

  Vitamins A, D, E, K
• Which vitamins are water soluble?

  Vitamins B and C
• What is the function of B12?

  Maintains normal functioning of the brain and nervous systemHelps form red blood cells
• What is the function of fibre?

  Prevents constipation by bulking food up
• What are sources of fibre?

  Nuts, seeds, fruit and vegetables
• What percentage of the body is water?

  75%
• What is the function of Vitamin C?

  Protects cells to keep them healthyMaintains healthy teeth, bones, gums and connective tissue/ligaments
• What are sources of vitamin C?

  fruits and green vegetables
• What is the function of Vitamin D?

  Aids calcium absorption in the small intestine, to regulate the growth of bones.
• What are sources of vitamin D?


  sunlight, dairy, oily fish
• What is the function of Vitamin B1?

  Enables energy breakdown and release from foodsKeeps the nervous system healthy
• What are sources of vitamin B1?


  Yeast, eggs, liver, wholegrain bread, nuts, red meat, dairy
• What is the function of Vitamin B2?


  Enables breakdown and release of energy from foodKeeps skin, eyes and nervous system healthy
• What are sources of vitamin B2?

  EggsNutsDairy productsGreen leafy vegetablesLiverFruitCereals
• What is the function of Vitamin B6?


  Helps form haemoglobinAids the storage of proteins and carbohydrates
• What are sources of vitamin B6?


  Meat, fish, eggs, bread, vegetables and cereals
• What is the function of calcium?

  Maintains strong bones and teethEnsures efficiency in nerve and muscle function
• What are sources of calcium?

  1. Dairy products, broccoli, and soy sources
• What is the function of Sodium?

  Regulates fluid levels
• What are sources of sodium?


  table salt, processed foods
• What is the function of Iron?

  Helps form haemoglobin
• What are the effects of dehydration?

  Blood viscosity increasesMuscle fatigueHeadachesIncreased heart rateBuild up of waste productsIncrease in body temperature