Nutrition
What is energy balance, and why is it important for maintaining body weight?
Energy balance is the relationship between calories consumed and calories expended. It is important for maintaining body weight because if you consume more calories than you burn, you gain weight; if you burn more than you consume, you lose weight.
Name the three main energy systems used during exercise.
The three main energy systems are the phosphagen, glycolytic, and oxidative systems.
What are the recommended daily intake percentages for carbohydrates, protein, and fat?
The recommended daily intake percentages are approximately 45-65% for carbohydrates, 10-35% for protein, and 20-35% for fats.
What information can you find on a nutrition label that helps you understand the macronutrient content?
Nutrition labels provide information about macronutrient content, including total calories, carbohydrates, proteins, fats, and vitamins/minerals.
How do you calculate the total calories per serving for a recipe?
To calculate total calories per serving, sum the calories from all ingredients and divide by the number of servings.
Discuss how carbohydrates serve as the preferred energy source during high-intensity exercise. Provide examples.
Carbohydrates are the preferred energy source during high-intensity exercise because they can be quickly broken down into glucose for ATP production. For example, during sprinting, the body relies on carbohydrates for immediate energy.
What is the primary fuel source for the phosphagen system, and how long does it provide energy?
The primary fuel source for the phosphagen system is creatine phosphate, providing energy for very short durations, typically up to 10 seconds.
How many calories are provided per gram of carbohydrates, protein, and fat?
Carbohydrates and protein provide 4 calories per gram, while fat provides 9 calories per gram.
What does "serving size" mean on a nutrition label, and why is it important?
Serving size indicates the amount of food that is typically consumed in one sitting. It is important for understanding how many calories and nutrients are in a specific portion of the product.
Explain how to determine the macronutrient content of a recipe.
To determine the macronutrient content of a recipe, calculate the grams of carbohydrates, proteins, and fats in each ingredient, then sum them up.
Explain the role of protein in the body. What are its main functions?
Protein's main functions include building and repairing tissues, supporting immune function, and hormone production
Explain how the glycolytic system works and what type of exercise it primarily supports.
The glycolytic system works by breaking down glucose and glycogen for energy, primarily supporting high-intensity, short-duration activities lasting up to 2 minutes.
Explain why carbohydrates are essential for fat oxidation during exercise.
Carbohydrates are essential for fat oxidation because they provide the glucose necessary for energy metabolism. Without adequate carbohydrates, the body cannot efficiently use fat for energy.
Why is ingredient order on a label important when assessing a food product?
Ingredient order on a label is important because ingredients are listed from highest to lowest amount by weight; knowing this helps assess the quality of the food.
What is the significance of measuring ingredients accurately when preparing a recipe?
Accurate measurements are significant in recipe preparation to ensure the correct balance of flavors and nutritional content.
Why are fats important for long-duration exercise? What functions do they serve in the body?
Fats provide long-lasting energy during low to moderate intensity exercise, support cell membrane structure, and assist in hormone production. They are important for endurance athletes.
Describe the oxidative energy system and its importance during sustained physical activity.
The oxidative energy system uses carbohydrates and fats for energy during sustained, low to moderate intensity activities. It is the most efficient in producing ATP for longer durations.
How does the macronutrient ratio change for athletes compared to non-athletes?
Athletes have higher carbohydrate needs due to their increased energy expenditure and better ability to store glycogen, allowing for improved performance and recovery.
Explain how to use the % Daily Value on a label to assess the nutritional quality of a food item.
The % Daily Value helps assess how a food contributes to your daily diet; a percentage over 20% is considered high, while under 5% is low.
How is the supermarket typically organized, and what sections would you find fresh produce, dairy, and proteins?
Supermarkets are typically organized into sections such as produce, dairy, meats, grains, and packaged foods. Fresh produce is usually at the entrance, while frozen and canned goods are often located toward the back.
Describe the relationship between "calories in" and "calories out." How does this affect body weight?
"Calories in" refers to the calories consumed through food and drink, while "calories out" refers to calories burned through metabolic processes and physical activity. This balance affects body weight; maintaining energy balance is key for weight maintenance.
Discuss how exercise intensity and duration affect the interchange between energy systems.
Exercise intensity and duration affect the interchange between energy systems; the body shifts from the phosphagen system to the glycolytic system as intensity increases, then to the oxidative system for longer durations
Calculate the macronutrient ratio in CALORIES for a meal that contains 150g carbohydrates, 60g protein, and 70g fat.
Total calories from 150g carbohydrates (600 kcal), 60g protein (240 kcal), and 70g fat (630 kcal) equals 1470 kcal.
How can you determine if a food item is high in sugar by reading the label?
You can determine if a food item is high in sugar by looking at the "Total Sugars" line on the label; if it's a significant percentage of the total carbohydrates, it may be high in sugar.
Where in the supermarket would you typically find whole grains and cereals, and why is this placement significant for shoppers?
Whole grains and cereals are usually found in the aisles near the middle of the store, often alongside other packaged foods. This placement is significant because it encourages shoppers to consider their carbohydrate choices while browsing other items.