BTEC Level 3 Sports Nutrition Unit 13 Quiz

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Questions and Answers

What is the recommended daily allowance (RDA) for total fat for UK residents?

Less than 70g.

How does body size influence calorie burning?

Larger individuals or those with more muscle burn more calories, even at rest.

What is basal metabolic rate (BMR)?

BMR is the number of calories needed to sustain basic bodily functions at complete rest.

Which factor mentioned is NOT a determinant of BMR?

Caloric intake. Signup and view all the answers

What is the primary hormone that regulates BMR?

Thyroxin. Signup and view all the answers

According to the Harris-Benedict equation, how is a woman's BMR calculated?

BMR = 655 + (9.6 x weight in kg) + (1.8 x height in cm) – (4.7 x age). Signup and view all the answers

What does nonexercise activity thermogenesis (NEAT) encompass?

NEAT includes all day-to-day activities that are not deliberate exercise, like walking. Signup and view all the answers

What is the RDA for total sugars for UK residents?

90g. Signup and view all the answers

What is a calorie and what does it measure?

A calorie is a unit of measurement that quantifies the amount of energy in food or drink, specifically the heat required to raise the temperature of 1 gram of water by 1 degree Celsius. Signup and view all the answers

How does a kilocalorie differ from a calorie?

A kilocalorie measures the heat required to raise the temperature of 1 kilogram of water by 1 degree Celsius and is often referred to simply as calories in dietary contexts. Signup and view all the answers

What is the relationship between kilocalories and kilojoules?

1 kilocalorie (kcal) is equivalent to approximately 4.184 kilojoules (kJ), meaning kilojoules provide a more precise measure of energy content. Signup and view all the answers

Define the term 'Recommended Daily Allowance' (RDA).

RDA refers to the estimated amount of nutrients an individual should consume daily to maintain good health and proper physiological function. Signup and view all the answers

What are Joules and how do they relate to kilojoules?

Joules are a smaller unit of measurement for energy, with 1000 Joules being equal to 1 kilojoule (kJ). Signup and view all the answers

Why is it important to understand nutritional measurements?

Understanding nutritional measurements helps individuals make informed dietary choices that support their energy needs and overall health. Signup and view all the answers

What does the term 'fluid intake' refer to in nutrition?

Fluid intake refers to the amount of liquids consumed by an individual, which is vital for hydration and overall health. Signup and view all the answers

What is the significance of measuring food energy in kilojoules?

Measuring food energy in kilojoules provides a standardized way to assess and compare the energy content of different foods, particularly in regions that use SI units. Signup and view all the answers

What does BMR stand for and why is it important?

BMR stands for Basal Metabolic Rate, and it is important because it represents the number of calories a body needs to maintain basic physiological functions at rest. Signup and view all the answers

How can total daily energy expenditure (TDEE) be calculated?

TDEE can be calculated by multiplying the BMR by an activity multiplier based on the individual's activity level. Signup and view all the answers

What is the definition of energy balance in the context of nutrition?

Energy balance refers to the equilibrium between the calories consumed through intake and the calories burned through expenditure. Signup and view all the answers

Why is understanding intake and expenditure essential for athletes?

Understanding intake and expenditure helps athletes optimize their diet to sustain energy levels and enhance performance in their respective sports. Signup and view all the answers

What distinguishes a balanced energy balance from a positive and negative one?

A balanced energy balance means intake equals expenditure, a positive energy balance means intake exceeds expenditure, and a negative balance means expenditure exceeds intake. Signup and view all the answers

List the activity multipliers for sedentary and very active individuals.

The activity multiplier for sedentary individuals is 1.2, while for very active individuals it is 1.725. Signup and view all the answers

How does energy balance relate to nutrient deficiencies?

Imbalanced energy intake and expenditure can lead to nutrient deficiencies if the body does not receive enough calories to meet its nutritional needs. Signup and view all the answers

What common factors might influence an individual's energy needs?

Factors that influence energy needs include age, gender, weight, height, activity level, and specific health conditions. Signup and view all the answers

Study Notes

BTEC Level 3 Sports and Exercise Science - Unit 13: Nutrition for Sport and Exercise Performance - Learning Aim A

This unit covers the principles of nutrition and hydration, specifically designed for athletes.
Learning Aim A focuses on basic nutritional principles, macronutrients, micronutrients, fiber, and fluid intake.

A1: Basic Nutritional Principles

Nutritional Measurements and Units:
- A calorie is a unit of energy in food and drink.
- A calorie measures the amount of heat required to raise the temperature of 1 gram of water by 1 degree Celsius.
- Kilocalories (kcal) are commonly used to measure calories.
- 1 kcal = 4.184(4.2)kJ
- Joules (J) and Kilojoules (kJ)are alternative units for measuring energy
- Recommended Daily Allowance (RDA) for UK residents is provided for energy, total fat, saturates, carbohydrates, total sugars, protein, and salt intakes.
Metabolism:
- This is the process of converting food and drink into energy.
- Factors affecting metabolism include body size, sex, age, food processing, and physical activity.
- Increased muscle mass increases basal metabolic rate (BMR).
Basal Metabolic Rate (BMR):
- The total energy expenditure when the body is at rest and digesting no food. (e.g., sleeping)
- The largest chunk of daily energy needs.
- Factors influencing BMR include age, body size, growth, body composition, fever, stress, environmental factors, fasting, and the hormone thyroxin.
- Higher thyroxin levels lead to a higher BMR.
The Harris-Benedict Equation:
- Used to estimate BMR for men and women based on weight, height, and age.
- A formula to estimate resting energy expenditure
- Specific formulas are provided for both men and women.
- An example calculation and use of the formula are included
Activity Level Effects:
- The Harris-Benedict equation can be combined with activity multipliers to estimate total daily energy expenditure (TDEE).
- Multipliers account for different activity levels.
- Various activity levels and their corresponding multipliers are detailed.
Energy Balance:
- Refers to maintaining a balance between energy intake (calories consumed) and expenditure (calories burned).
- Key considerations for maintaining Energy Balance are balanced, positive, and negative energy.
- Balanced: Intake = Expenditure
- Positive: Intake > Expenditure (results in weight gain)
- Negative: Intake < Expenditure (results in weight loss)
Intake and Expenditure:
- Intake refers to the amount of calories consumed.
- Expenditure refers to the amount of calories burned.
Body Composition:
- Body Mass Index (BMI): A measure to assess if weight is healthy. Calculated by dividing weight (kg) by height (m) squared.
- Normative data is provided to interpret BMI values in regards to health categories
- Bioelectrical Impedance Analysis (BIA): A method to assess body composition, particularly body fat percentage, muscle mass, and water content through electrical currents.

A2: Macronutrients

Carbohydrates, proteins, and fats are macronutrients.
Carbohydrates - provide the primary energy source
Proteins - provide structural components for body tissue, hormones, and enzymes
Fats - stored energy, important for cell membranes, hormone production, and insulation

A4: Fiber

Fiber is a type of carbohydrate that the body cannot digest.
Types of fiber include soluble and insoluble fiber.
Soluble fiber : dissolves in water (e.g. oats, peas, beans, apples, citrus fruits, carrots and barley). It can help lower blood cholesterol and glucose levels.
Insoluble fiber promotes the movement of materials through the digestive system, increasing stool bulk, benefitting those struggling with constipation or irregular stools. (e.g., whole-wheat flour, nuts, beans and vegetables, cauliflower, green beans, and potatoes).
RDI = 18g per day

A5: Fluid Intake

Water makes up approximately 65% of the body weight.
Water is critical for many bodily functions including chemical reactions, waste product removal, nutrient transport, and temperature regulation.
Optimal hydration is essential for athletic performance, maintaining mood, maximizing the transfer of metabolic heat, and facilitating recovery from exercise
Various factors which affect hydration, such as activity level, body weight, and environmental factors such as climate.
Consequences of dehydration (hypernatremia).
Consequences of over-hydration (hyponatremia)
Types of sports fluids (isotonic, hypotonic, and hypertonic) and their uses.
Effects of drink temperature on hydration and the fact that there are conflicting research points.
Effects of carbonated drinks on hydration.
Recommended daily intakes of fluids by age group are indicated.

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Test your understanding of the nutritional principles vital for sports and exercise performance. This quiz focuses on macronutrients, micronutrients, caloric measurements, and the importance of hydration tailored for athletes. Get ready to apply your knowledge to optimize training and recovery!