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PE > 1.1.5 > Flashcards

1.1.5 Flashcards

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
Q

Where do you find calcium?

A

milk
cheese
cereals

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26
Q

What does iron have links with?

A

haemoglobin

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27
Q

What does iron do

A

increases the carrying capacity of oxygen in the blood

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28
Q

What can a lack of iron lead to?

A 
anemia:
tiredness
legsrthy
shortness of breath
heart palpitations
29
Q

What does sodium do?

A

regulated body water content and is involved with nerve functioning

30
Q

What does potassium do?

A

it’s important in the functioning of cells.

31
Q

What trace elements are also needed in the body in very small amounts?

A

zinc

selenium

32
Q

Why do we need vitamins?

A 
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
Q

What two groups do vitamins come in?

A

Water soluble vitamins- B+C
Fat soluble vitamins- A+D+E
(this is also why fat is needed in the diet)

34
Q

Where is vitamin A found?

A 
milk
cheese
egg yolk
liver
carrots
(these also help to prevent night blindness)
35
Q

Where is vitamin B1 found?

A

whole grains
nuts
meat
(need to release carbohydrate)

36
Q

Where is vitamin C found?

A

fruit and vegetables

helps healing, fighting infection and maintenance of bones, teeth and gums

37
Q

Where is vitamin D found?

A 
milk
fish
liver
eggs
sunshine
(needed for the absorption of calcium, which is necessary for healthy bones)
38
Q

Where is vitamin E found

A

vegetable oil
wholemeal bread
and cereals
(needed for growth and development)

39
Q

What percentage of the body does water count for?

A

50%

40
Q

What does water do?

A

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
Q

What are the two types of fibre?

A

Soluble and Insoluble

42
Q

What does soluble fibre do?

A

Helps cholesterol levels

43
Q

What does fibre do?

A

Aids the functioning of the digestive system

44
Q

Where can you find soluble fibre?

A

fruit and vegetables

45
Q

Where can you find insoluble fibre?

A

whole grain cereal

whole grain bread

46
Q

With out fibre what could the body not do?

A

get rid of waste products which would lead to many diseases

47
Q

As well as what you eat, what should you consider?

A

when you eat

The timing of dietary intake can be vital for optimum performance

48
Q

What do marathon runners do in dietary terms running up to their race?

A

carboloading

49
Q

What is carboloading?

A

when you eat loads and loads of carbohydrates before the event

50
Q

What type of training would you do a few days before a marathon?

A

Short distance, fast pace training

51
Q

Within how many hours after an event should you consume food in?

A

2 hours

52
Q

At the beginning of excersize where is blood sent to?

A

the muscles

53
Q

When the blood is sent to the muscles what system consequently has less blood in it?

A

the digestive system

54
Q

What is blood shunting

A

the term given to the process which results in the redistribution of blood flow

55
Q

How long after a meal should you wait to exercise?

A

2-3 hours

56
Q

What four things other than how much you eat and exercise can influence how much you weigh?

A

genetics
gender
bone structure
muscle girth

57
Q

Do men or women usually way more and why?

A

Men usually way more because they have more muscle

58
Q

Why do you weigh more if you have more muscle?

A

muscle weighs more than fat

59
Q

What is mainly passed on through genes from parent to child?

A

weight and body shape

60
Q

Give two sports where there is an obvious optimum weight

A

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
Q

what increases muscle girth

A

training

62
Q

Give 5 medical conditions related to weight

A 
underweight
anorexia
overnight
over fat 
obese
63
Q

define anorexia

A

a prolongs eating disorder due to a lack of exercise

64
Q

define obese

A

people who are very over fat

65
Q

define over fat

A

having body fat in excess of normal

66
Q

define overweight

A

having weight in excess of a normal amount (not harmful unless accompanied with over fat)

67
Q

define underweight

A

weighing less than is normal, healthy or required

68
Q

What are two ways used to loose weight

A

intake less calories

increase calories expenditure

PE (8 decks)

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