1. Learning aim C Understand programme-related nutritional needs
Unit 2: Fitness Training and Programming for Health, Sport and Well-being
Learning aim C
Understand programme-related nutritional needs

2. Key terms to research Factsheet Dietary reference values (DRV’s)
Reference Nutrient Intake (RNI)
Estimated Average Requirements (EAR)
Lower Reference Nutrient Intake (LRNI)
Safe Intake (SI)
Basal metabolic rate (BMR)

3. Common terminology Video Dietary Reference values (DRV’s)
Reference Nutrient Intake (RNI)
Estimated amount of a nutrient needed for 97% of a group
Estimated Average Requirement (EAR)
Energy intake needed to meet average nutrient needs of a group
Lower Reference Nutrient Intake (LRNI)
Estimated amount of a nutrient for a small percentage of a group
Safe Intake (SI)
Estimated amount of nutrient for which there is no RNI, EAR or LRNI
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4. Dietary reference values
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5. Website
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6. Energy Balance
Draw a diagram showing what you understand about Energy Balance
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7. Negative energy balance
A negative energy balance does lead to weight loss. The body detects an energy “deficit” and fat reserves are called upon to make up the difference.
A severe negative energy balance can lead to a decline in metabolism, decreases in bone mass, reductions in thyroid hormones, reductions in testosterone levels, an inability to concentrate, and a reduction in physical performance.
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8. Positive energy balance
With too much overfeeding, plaques can build up in arteries, the blood pressure and cholesterol in our body can increase, become insulin resistant and suffer from diabetes, increase our risk for certain cancers, and so on.

9. Calculate your calorie intake for yesterday…
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10. Definitions to research
Basal Metabolic Rate (BMR)
Resting Metabolic Rate (RMR)
Dietary Thermogenesis (DT)
Physical Activity (PA)
Adaptive Thermogenesis (AT)
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11. Common terminology Basal Metabolic Rate (BMR)
The lowest rate of energy use that can sustain life
Resting Metabolic Rate (RMR)
Metabolic rate of person at rest – accounts for 60–70% of total energy output
Dietary Thermogenesis (DT)
Energy expended above RMR for digestion, absorption and storage of food
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12. Common terminology Physical Activity (PA) Adaptive Thermogenesis (AT)
Energy expended above RMR and DT due to physical activity
Adaptive Thermogenesis (AT)
Energy expended due to environmental or physiological stresses (e.g. shivering or fidgeting)
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13. BMR
Your BMR (Basal Metabolic Rate) is an estimate of how many calories you would burn if you were to do nothing but rest for 24 hours. It represents the minimum amount of energy needed to keep your body functioning, including breathing and keeping your heart beating.
Your BMR does not include the calories you burn from normal daily activities or exercise.
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14. Basal metabolic rate (BMR)
To estimate energy requirements, calculate BMR in kilocalories per day.
It is affected by:
Age
Gender
Climate
Physical activity
Age (years)
Basal metabolic rates in kcal per day (W = weight in kg)
Males
10-17
BMR = 17.7W + 657
18-29
BMR = 15.1W + 692
30-59
BMR = 11.5W + 873
60-74
BMR = 11.9W + 700
Females
BMR = 13.4W + 691
BMR = 14.8W + 487
BMR = 8.3W + 846
BMR = 9.2W + 687
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15. Task
Calculate your own energy requirements. Don’t forget to consider your:
gender
age
weight
activity levels.
Calculate your BMR and PAL in Tables 2.9 and 2.10.
You will also need your results from Worksheet 2.6: Health monitoring tests.
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16. Harris Benedict Formula
Once you've calculated your BMR, this is then put into the Harris Benedict Formula, which calculates your total calorie intake required to maintain your current weight. This is as follows:
Little/no exercise: BMR * 1.2 = Total Calorie Need
Light exercise: BMR * = Total Calorie Need
Moderate exercise (3-5 days/wk): BMR * 1.55 = Total Calorie Need
Very active (6-7 days/wk): BMR * = Total Calorie Need
Extra active (very active & physical job): BMR * 1.9 = Total Calorie Need
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17. Components of a balanced diet
In groups of 3
Group 1 - Carbohydrates, Fats and Protein
Group 2 - Vitamins, Minerals Calcium and Iron
Group 3 - Hydration, fluid intake, dehydration & hyper hydration
Using the textbook research your own nutrient, produce notes for a group handout and then feedback to the class
Use the key terms that are used in the book.
Pages 87-93
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18. Macronutrients Carbohydrates Proteins Fats
Most readily available source of energy
Simple or complex
Stored as glycogen in the body
Carbohydrates = 45–70% of calories consumed
Proteins
Smallest units = amino acids (building blocks of protein)
Build and repair body tissues
Secondary source of energy after carbohydrates and fats
Fats
Most concentrated source of energy
Provide body with insulation, cushioning and buoyancy
Stored in adipose tissue
Fat = 20–30g per day
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19. Micronutrients Minerals Calcium Iron Non-calorific essential for life
Macrominerals required in large amounts (several hundred mgs per day)
Trace elements, e.g. copper and selenium required in smaller amounts (micrograms per day)
Calcium
Essential for development of healthy bones and teeth
Required for blood clotting, muscle and nerve activity and cell permeability
Reference intake 700 mg per day for adults
Iron
Component of haemoglobin.
Lack of iron leads to anaemia, decreasing oxygen transport leading to fatigue
Reference intake 8.7 mg for men and 14.8 mg for women
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20. Micronutrients: Vitamins
Vitamins A, B, C & D
Vital non-calorific nutrients required in small amounts
A – helps eyes functions and respiration. Found in green vegetables and carrots)
B – essential to release energy from foods. Found in lean meats, eggs, cereals, wholegrains and milk
C – essential for formation and healthy functioning of collagen (major component of skin, bone and connective tissue) and a stimulant for the body’s defences. Found in vegetables and citrus fruits.
D – helps with absorption of calcium and phosphorus to aid bone health. Found in oily fish, eggs, margarine or produced in skin by ultraviolet light.
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21. Daily water balance for an adult male
Hydration
Water makes up 50–60% of the body
Main transport system for the body
Dehydration can reduce strength, power and aerobic capacity
Hyperhydration is an elevated bodily water content that can be dangerous to health
Hyponatremia is a state of low sodium levels in the body fluids and can be fatal
Daily water input
Daily water output
Source
Millilitres
Fluids
1200
Skin
850
Food
1000
Urine and faeces
1350
Metabolism
350
Lungs
Total
2550
Daily water balance for an adult male
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22. Nutritional strategies
Adapting diet to gain/lose weight
For gains in lean body mass, progressive strength programmes can be supported by high protein, low fat diet
Different sports require different optimal body weight
Weight loss often means fat loss
Using ergogenic aids
Energy gels/bars – designed to replenish carbohydrate
Protein drinks – only take 30 minutes to reach muscle area after ingestion
Carbohydrate loading – used by endurance athletes to maximise glycogen storage. Maximising carbohydrate intake 2-3 days before event will aid this storage.
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