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PE > 1.1.5 > Flashcards

1.1.5 Flashcards

(68 cards)

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1
Q

What does excursive provide?

A

fitness

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2
Q

What does food provide?

A 
nutrition
health
fitness
strength
wellbeing
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3
Q

What is the diet

A

the food we eat

sometimes used to describe a special does due to allergies, lifestyle choices or to control weight

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4
Q

What should the calories in =

A

the calories out

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5
Q

What type of nutrients is the diet made up of?

A

Macro and Micro nutrients

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6
Q

What are 3 macro nutrients

A

carbohydrates
fats
proteins

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7
Q

What are 3 micro nutrients

A

calcium
iron
vitamins

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8
Q

What are iron and calcium

A

minerals

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9
Q

Who would have a lot of carbohydrates

A

A long distance runner

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10
Q

Quo would eat a lot of fat

A

A sumo wrestler

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11
Q

Who would eat a lot of protein

A

a sprinter

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12
Q

Why are carbohydrates important?

A

They give us energy

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13
Q

What percentage of your daily food intake should be carbohydrates?

A

50%

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14
Q

What are carbohydrates often referred to as

A

starch

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15
Q

What are carbohydrates found in

A 
bananas
brown rice
whole meal bread 
potatoes
wholemeal pasta
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16
Q

Where are carbohydrates stored?

A

In the muscles and liver as glycogen

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17
Q

What is glycogen converted to

A

glucose

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18
Q

What does protein do

A

Help build up and repair muscles
To provide energy during extended periods of excursive (such as marathon running when all carbohydrates have been used up)

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19
Q

Where does protein come from?

A

2/3 Animal protein- poultry, fish, dairy

1/3 Vegetable protein- pulses, nuts, bread, potatoes

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20
Q

What are fats used for

A

To provide energy

They work together with glycogen to help muscles work

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21
Q

What percentage of the diet should fats be?

A

30%

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22
Q

Where do you find fat?

A 
butter
margarine
cooking oils
bacon
nuts
oily fish
cheese
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23
Q

What is calcium used for?

A

It is vital to health especially during childhood and adolescent growth.
Important in the formation of bones and teeth.
Helps prevent osteoporosis which is where the bones become weak.

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24
Q

When do bones reach the peak of their strength?

A

Aage 30-35

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25
Where do you find calcium?
milk cheese cereals
26
What does iron have links with?
haemoglobin
27
What does iron do
increases the carrying capacity of oxygen in the blood
28
What can a lack of iron lead to?
``` anemia: tiredness legsrthy shortness of breath heart palpitations ```
29
What does sodium do?
regulated body water content and is involved with nerve functioning
30
What does potassium do?
it's important in the functioning of cells.
31
What trace elements are also needed in the body in very small amounts?
zinc | selenium
32
Why do we need vitamins?
``` They are good for the skin and vision They help in red blood cell formation They help get healthy bones and teeth Stop blood from clotting Encourage healing ```
33
What two groups do vitamins come in?
Water soluble vitamins- B+C Fat soluble vitamins- A+D+E (this is also why fat is needed in the diet)
34
Where is vitamin A found?
``` milk cheese egg yolk liver carrots (these also help to prevent night blindness) ```
35
Where is vitamin B1 found?
whole grains nuts meat (need to release carbohydrate)
36
Where is vitamin C found?
fruit and vegetables | helps healing, fighting infection and maintenance of bones, teeth and gums
37
Where is vitamin D found?
``` milk fish liver eggs sunshine (needed for the absorption of calcium, which is necessary for healthy bones) ```
38
Where is vitamin E found
vegetable oil wholemeal bread and cereals (needed for growth and development)
39
What percentage of the body does water count for?
50%
40
What does water do?
Transports waste and hormones around the body controls the distribution of electrolytes (some isotonic drinks claim to do this but a balanced diet should do this naturally) Essential to control body temperature
41
What are the two types of fibre?
Soluble and Insoluble
42
What does soluble fibre do?
Helps cholesterol levels
43
What does fibre do?
Aids the functioning of the digestive system
44
Where can you find soluble fibre?
fruit and vegetables
45
Where can you find insoluble fibre?
whole grain cereal | whole grain bread
46
With out fibre what could the body not do?
get rid of waste products which would lead to many diseases
47
As well as what you eat, what should you consider?
when you eat | The timing of dietary intake can be vital for optimum performance
48
What do marathon runners do in dietary terms running up to their race?
carboloading
49
What is carboloading?
when you eat loads and loads of carbohydrates before the event
50
What type of training would you do a few days before a marathon?
Short distance, fast pace training
51
Within how many hours after an event should you consume food in?
2 hours
52
At the beginning of excersize where is blood sent to?
the muscles
53
When the blood is sent to the muscles what system consequently has less blood in it?
the digestive system
54
What is blood shunting
the term given to the process which results in the redistribution of blood flow
55
How long after a meal should you wait to exercise?
2-3 hours
56
What four things other than how much you eat and exercise can influence how much you weigh?
genetics gender bone structure muscle girth
57
Do men or women usually way more and why?
Men usually way more because they have more muscle
58
Why do you weigh more if you have more muscle?
muscle weighs more than fat
59
What is mainly passed on through genes from parent to child?
weight and body shape
60
Give two sports where there is an obvious optimum weight
jockey- you have to be a certain race weight rugby- if you are not heavy you will be easily pushed over and they usually have a larger muscle girth
61
what increases muscle girth
training
62
Give 5 medical conditions related to weight
``` underweight anorexia overnight over fat obese ```
63
define anorexia
a prolongs eating disorder due to a lack of exercise
64
define obese
people who are very over fat
65
define over fat
having body fat in excess of normal
66
define overweight
having weight in excess of a normal amount (not harmful unless accompanied with over fat)
67
define underweight
weighing less than is normal, healthy or required
68
What are two ways used to loose weight
intake less calories | increase calories expenditure

PE (8 decks)

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