Principles Of Nutrition: Physical Activity Programme! Trivia Quiz

Alcohol is not considered an essential nutrient because it does not provide any essential vitamins, minerals, or other nutrients necessary for the body's normal functioning. While it does contain calories, it is not necessary for survival and can actually have negative effects on health when consumed in excess. Essential nutrients, such as fats, vitamins, and proteins, are required for various bodily functions and must be obtained through diet.

Carbohydrates are the main source of energy in the diet. When consumed, they are broken down into glucose, which is used by the body for various functions, including fueling the brain and muscles. Carbohydrates provide quick and easily accessible energy, making them essential for overall bodily functions and physical activities. While they also play a role in other functions such as enzyme action and tissue repair, their primary function is to supply energy.

Including regular cardiovascular training as part of an effective fat loss program is recommended because it helps to increase the heart rate and burn calories. Cardiovascular exercises such as running, cycling, or swimming can help to improve cardiovascular fitness and increase the body's calorie expenditure. This type of exercise also helps to improve overall health and can contribute to weight loss when combined with a balanced diet. Severely restricting calorie intake, aiming to lose weight rapidly, and avoiding resistance training are not recommended as they can be detrimental to overall health and may lead to muscle loss.

Steaming vegetables in a small amount of water is recommended in order to retain the vitamins and minerals in them. This method of cooking helps to preserve the nutrients as the vegetables are not submerged in a large amount of water, which can cause them to leach out. Steaming also allows for a shorter cooking time, minimizing nutrient loss.

Atherosclerosis is the correct answer because it is a disease characterized by the accumulation of fatty deposits, known as plaques, within the arteries. These plaques can harden and narrow the arteries, leading to reduced blood flow and potential complications such as heart disease, stroke, or peripheral artery disease. Scoliosis is a condition characterized by an abnormal curvature of the spine, acidosis refers to excessive acidity in the body's fluids, and osteoporosis is a condition characterized by weak and brittle bones.

According to the Eatwell Plate pictured below, starchy foods such as bread, rice, pasta, and potatoes can be found in section A.

Increasing energy output and decreasing energy intake is a safe and effective weight loss plan. By increasing energy output through exercise and physical activity, and decreasing energy intake by consuming fewer calories, the body creates a calorie deficit. This deficit forces the body to use stored fat as fuel, leading to weight loss. This approach is considered safe because it promotes gradual and sustainable weight loss, rather than rapid weight loss, which can be harmful to overall health.

The stomach is the first organ in the digestive system. It receives food from the esophagus and begins the process of breaking it down. The stomach secretes gastric juices, including hydrochloric acid and enzymes, which help to break down proteins and kill bacteria. After the stomach, the partially digested food moves into the small intestine for further digestion and absorption of nutrients. Therefore, the stomach is the correct answer as it is the initial organ involved in the digestive process.

The individual who has been consciously eating healthily for the last 7 months is in the maintenance stage of change. This stage refers to the period where the person has successfully adopted the desired behavior and is actively working to sustain it. In this case, the person has already made the necessary changes to their eating habits and is now focused on maintaining their healthy lifestyle over the long term.

Saturated fats can be identified by their solid state at room temperature. This is because saturated fats have a higher melting point compared to unsaturated fats, causing them to solidify at room temperature. This characteristic is due to the structure of saturated fats, which consist of single bonds between carbon atoms, allowing them to pack tightly and form a solid. In contrast, unsaturated fats have double bonds between carbon atoms, causing them to have a lower melting point and remain liquid at room temperature. Therefore, the fact that saturated fats are solid at room temperature is a distinguishing feature that helps in their identification.

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During high intensity activity, the body relies primarily on glycogen as a fuel source for energy production. Glycogen is a form of glucose that is stored in the muscles and liver. It is easily broken down and converted into ATP (adenosine triphosphate), which is the primary energy currency of the body. Glycogen provides a quick and readily available source of energy during intense exercise when the demand for energy is high. Protein, iron, and fat are also important for energy production, but they are not the primary fuel sources during high intensity activity.

Increased tooth decay is a sign of Bulimia because individuals with this eating disorder often engage in episodes of binge eating followed by purging through self-induced vomiting or excessive exercise. The frequent exposure of stomach acid from vomiting can erode tooth enamel, leading to increased tooth decay. This is a common dental issue observed in individuals with Bulimia.

The body needs a regular supply of vitamins and minerals to reduce free-radical damage. Free radicals are unstable molecules that can cause damage to cells and contribute to the development of chronic diseases. Vitamins and minerals act as antioxidants, which neutralize free radicals and protect the body from their harmful effects. Therefore, a regular intake of vitamins and minerals is necessary to maintain overall health and prevent oxidative stress.

Fiber in a balanced healthy diet slows down gastric emptying. This means that it takes longer for food to leave the stomach and enter the small intestine. This helps to regulate digestion and prevent spikes in blood sugar levels. Additionally, fiber adds bulk to the diet, promoting feelings of fullness and aiding in weight management. It also helps to prevent constipation and maintain bowel regularity.

Endurance athletes would use hypertonic drinks to top up muscle glycogen stores. Hypertonic drinks have a higher concentration of carbohydrates, which can be quickly absorbed by the body and converted into glycogen to replenish energy stores. This is important for endurance athletes who engage in prolonged physical activity and need to sustain their energy levels for extended periods of time. Water and hypotonic drinks, on the other hand, do not provide the same level of carbohydrate concentration and would not be as effective in replenishing muscle glycogen stores.

Vitamins B and C are water soluble vitamins. Water soluble vitamins are those that dissolve in water and are easily absorbed by the body. These vitamins are not stored in the body and any excess is excreted through urine. Vitamin B includes a group of vitamins such as B1, B2, B3, B5, B6, B7, B9, and B12, which are important for energy production, metabolism, and overall health. Vitamin C, also known as ascorbic acid, is important for immune function, collagen production, and antioxidant activity.

A registered dietician should be referred to for evaluating the need for supplementation because they have the expertise to assess an individual's nutritional needs and determine if any specific nutrients are lacking in their diet. Supplementation may be necessary if a person is not getting enough essential vitamins or minerals from their food alone. A dietician can evaluate the person's current diet and health status to determine if supplementation is necessary and recommend the appropriate supplements if needed.

Person 2 has a body mass index (BMI) that would be considered healthy because their weight (70kg) divided by their height squared (1.72m^2) falls within the healthy range for BMI. BMI is a measure of body fat based on weight and height, and a healthy BMI typically falls between 18.5 and 24.9. Person 2's BMI would fall within this range, indicating a healthy weight for their height.

Jam is a simple carbohydrate because it is made primarily of sugar. Simple carbohydrates are composed of one or two sugar molecules and are quickly digested and absorbed by the body, leading to a rapid increase in blood sugar levels. Vegetables, bran, and grains are complex carbohydrates, which are made up of multiple sugar molecules and take longer to digest, providing a more sustained release of energy.

The correct answer is Fat, saturated fat, sugar, salt. The traffic light labeling system is used to indicate the amount of these four nutrients in a food product. This system uses color-coded labels (red, amber, and green) to help consumers make healthier choices. Fat, saturated fat, sugar, and salt are considered key nutrients to monitor and limit in a balanced diet to maintain good health.

Glucose is the correct answer because it is the primary source of energy for the body. When fat is broken down, it is converted into glucose through a process called gluconeogenesis. Glucose is then used by the body for various functions, including providing energy for the cells. Without glucose, the effective utilization of fat would not be possible.

Soy-bean is the correct answer because it is a complete protein source, meaning it contains all the essential amino acids that our body needs. Peanuts, lentils, and pasta do not contain all the essential amino acids, making them incomplete protein sources. Soy-bean, on the other hand, is a plant-based protein that is considered a complete protein, making it a good choice for individuals looking to meet their protein needs without consuming animal-based products.

A medium-sized potato does not qualify as a portion of fruit or vegetables because it is a starchy vegetable rather than a fruit or non-starchy vegetable. While potatoes do provide some nutritional value, they are higher in carbohydrates and calories compared to most fruits and non-starchy vegetables. Therefore, it is important to consume a variety of fruits and non-starchy vegetables in order to get a wide range of nutrients.

Weighing scales would be the least effective method for measuring fat loss because they only provide overall body weight and do not differentiate between fat, muscle, or water weight. Other methods such as tape measure, bio-electrical impedance, and skin fold calipers are more accurate in measuring fat loss as they can provide information about body composition and fat distribution.

During moderate to high intensity activity, the body primarily relies on stored muscle glycogen for energy. Muscle glycogen is the storage form of glucose in the muscles. The duration for which stored muscle glycogen can last depends on the intensity of the activity. During moderate to high intensity activity, the body depletes its glycogen stores at a faster rate. On average, stored muscle glycogen can last for about 1 to 1.5 hours during such activities. After this time, the body may start to rely on other energy sources such as fat.

The recommended daily protein intake for a sedentary adult is 0.8g/kg body weight. This means that for every kilogram of body weight, the individual should consume 0.8 grams of protein. This amount is considered sufficient for a sedentary lifestyle, providing the necessary nutrients for bodily functions and maintenance. Higher protein intake may be recommended for individuals with more active lifestyles or specific dietary needs.

The initials TEF stand for Thermic Effect of Food. This term refers to the energy expenditure that occurs during the process of digesting, absorbing, and metabolizing food. When we eat, our body uses energy to break down the food and convert it into usable forms. This energy expenditure is known as the thermic effect of food, and it contributes to the total energy expenditure of an individual.

Zinc is classified as a trace element because it is required by the body in very small amounts. It plays a crucial role in various bodily functions such as immune system function, cell division, wound healing, and DNA synthesis. While calcium, potassium, and phosphorus are all essential minerals, they are not considered trace elements as they are required in larger quantities by the body.

In a healthy diet, it is recommended that 50-60% of kilocalories (kcal) should come from carbohydrates. Carbohydrates are an essential source of energy for the body and are found in foods like grains, fruits, vegetables, and legumes. This range ensures that an adequate amount of carbohydrates is consumed to fuel the body's functions and provide energy for daily activities.

The total percentage of fats recommended in a balanced healthy diet should not exceed 35%. This is because while fats are an essential part of our diet, consuming too much can lead to weight gain and increase the risk of heart disease. It is important to choose healthy fats, such as those found in nuts, avocados, and olive oil, and limit the intake of saturated and trans fats. Keeping the fat intake below 35% helps maintain a balanced and healthy diet.

The approximate energy expenditure of a 65kg individual during brisk walking is 6 kcal/min. This means that for every minute of brisk walking, the individual burns approximately 6 kilocalories of energy. This is a moderate level of energy expenditure and is commonly recommended for maintaining overall health and fitness.

Ketosis occurs when the body doesn't have enough carbohydrates to use as its primary source of energy. In the absence of carbohydrates, the body starts breaking down stored fat for energy, resulting in the production of ketones. Therefore, the primary cause of ketosis is the lack of carbohydrates in the diet.

Full fat milk provides the best source of vitamin A because it is a rich source of retinol, which is a form of vitamin A that is easily absorbed by the body. Lentils, apples, and brown rice do not contain significant amounts of vitamin A.

When glycogen stores are depleted, the liver obtains amino acids from the breakdown of muscle for conversion to glucose. This process is known as gluconeogenesis, where the liver synthesizes new glucose molecules from non-carbohydrate sources such as amino acids. The breakdown of muscle tissue provides a source of amino acids that can be used by the liver to produce glucose and maintain blood sugar levels.

Cholesterol is important for bile production because it is a key component of bile. Bile is produced by the liver and stored in the gallbladder, and it plays a crucial role in the digestion and absorption of fats. Cholesterol is one of the main components of bile, along with bile salts, phospholipids, and bilirubin. These substances help to emulsify fats, breaking them down into smaller droplets that can be more easily digested by enzymes. Without cholesterol, the production and function of bile would be impaired, leading to difficulties in fat digestion and absorption.

The Scholfield calculation is a method used to estimate daily energy requirements. It takes into account factors such as age, sex, weight, and activity level. In this case, the question states that the individual is a 20-year-old male who weighs 80kg and is very active. Based on this information, the correct answer of 3610 kcal is likely calculated using the Scholfield equation.

The correct answer is 27.6%. This can be determined by looking at the food label and identifying the amount of kilocalories derived from carbohydrate. In this case, the percentage is 27.6% of the total kilocalories.

A low protein diet can lead to decreased muscle growth and repair because protein is essential for building and repairing muscle tissues. It can also result in decreased potential to store body fat since protein helps regulate appetite and promotes satiety. However, increased uptake of minerals is not a direct consequence of eating a low protein diet.