1.1.5 Flashcards
What is blood shunting?
Blood is moved away from muscles that don’t require it.
E.g. During exercise your gut doesn’t need blood because you aren’t digesting foot.
What four things contribute to a balanced lifestyle?
Exercise
Diet
Rest
Work
When should you eat before exercise?
2-3 hours before otherwise blood shunting can cause stomach cramps.
What is exercise?
Any form of physical activity
What is diet?
The food we eat
What is Rest?
Time we are not at work / exercising
What is work?
Some jobs are more physically active than others
What does a balanced diet do?
Provides the body with sufficient energy and vital nutrients for it to function properly.
What seven things contribute to a balanced diet?
Carbohydrates / fats / proteins / water / vitamins / minerals / fibre
What are the macro-nutrients?
Carbohydrates
Fats
Proteins
Function of Carbohydrates:
Slow release energy found in cereals, bread and pasta.
Function of fats:
Rich source of energy found in meat, oils and dairy.
Function of protein:
Growth and repair of muscles found in meat
What are the micro-nutrients?
Minerals
Vitamins
Function of minerals:
Ensures health of body
Two types of minerals:
Calcium - formation of bones and teeth found in Dairy and Cereals
Iron - transportation of oxygen in blood found in green vegetables and liver
Function of vitamins:
Ensures health of body - vit. d absorbs calcium.
Vits. Found in dairy, veg, fruit, whole grains.
What two other things make up a balanced diet?
Fibre and water
Function of fibre:
Efficient digestive system found in whole grain bread, cereals, fruit and veg.
Functions of water:
Transportation of nutrients
Regulates body temperature
Prevents dehydration
Found in fluids and some foods.
What is energy balance?
When energy consumed is the same as energy expended
If energy is not balance what are the five things that can happen?
Underweight Anorexic Overfat Overweight Obese
What is optimum weight?
The body weight which most favours the athlete for their sport.
What affects optimum weight?
Height Gender Bone structure Muscle girth Genetics
What is a somatotype?
A way of classifying body shapes
What are the three somatotypes?
Endomorph
Ectomorph
Mesomorph
If some is an endomorphic-mesomorph what somatotype are they predominantly?
Mesomorph
What is endomorph?
Dumpy/fat
Sumo-wrestler/weightlifter
What is an Ectomorph?
Tall/skinny
High jumper/long distance runner
What is a mesomorph?
Stocky
Rugby player/sprinter
