Nutrition
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| What are the 3 macronutrients? | Carbohydrates, Fat and Protein
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| What are the 2 types of carbohydrate? | Simple and Complex
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| What is the difference between the two? | Simple are processed quickly, Complex take longer
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| What is the RDA for Carbohydrate in grams | 300g
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| What is the RDA for Carbohydrate as a percentage? | 50-60%
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| On average how much Carbohydrate can the body store? | 600g (500g in the muscles, 100g in the Liver)
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| What is Protein made up of? | Amino Acids
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| In the first stage of digestion what is Protein broken down into? | Polypeptides
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| Define 'Essential Amino Acids' | Amino Acids that must come from our diet
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| What is the RDA for Protein in grams? | 55g
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| What is the RDA for Protein as a percentage? | 20-30%
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| How many Amino Acids are there? | 20
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| What are the different types of fat? | Saturated, Monounsaturated, Polyunsaturated
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| What is the RDA for Fat in grams? | 30g for males, 20g for females
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| How many grams per 100g are High Fat Foods? | > 20g
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| How many grams per 100g are Low Fat Foods? | < 3g
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| What is the total number of vitamins? | 13
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| What are the 2 types of Vitamins | Fat Soluble and Water Soluble
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| What type of Vitamins are A, D, E and K? | Fat Soluble
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| What is the RDA for Fibre in grams? | 18g
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| What are the functions of the digestive system? | Digestion, Absorption, Excretion
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| Calculate the energy expenditure of a 36 year old male decathlete who weighs 80kg and has an estimated activity level of 80% | 3,346 kcal
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| Calculate the energy expenditure of a 38 year old female marathon runner who weighs 56kg and has an estimated activity level of 75% | 2,070 kcal
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| Convert 156 kcal into kJ? | 652.7 kJ
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| There are 4 commonly used skin-fold sites, what are they? | Triceps, Biceps, Subscapular and Suprailiac
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| Calculate the daily fluid requirement for a 85kg male? | 2.8 litres
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| How much fluid should an athlete take in 5 minutes prior to an event? | 300 - 600ml
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| How much and how often should an athlete take in fluid during an event, if possible? | 150 - 200 ml every 15 - 20 mins
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| List the 3 different types of sports drinks available | Hypotonic, Isotonic and Hypertonic
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| How much fluid should an athlete take in post event? | 1.5 litres/kg of body weight lost
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