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SHHS - GCSE PE Unit 2 > 1.3 Energy use, diet, nutrition and hydration > Flashcards

1.3 Energy use, diet, nutrition and hydration Flashcards

1
Q

What are the components of a balanced diet?

A 
Carbohydrates
Fates
Proteins
Vitamins
Minerals
Water
Fibre
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2
Q

What are the three macro nutrients?

A

Carbohydrates
Fates
Proteins

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3
Q

What are the two micro nutrients?

A

Vitamins

Minerals

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4
Q

What is the main function of carbohydrates?

A

For energy

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5
Q

What are the two types of carbohydrate?

A

Complex

Simple

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6
Q

Give three different foods which are complex carbohydrates

A

Potatoes
Brown rice
Wholemeal pasta
Wholemeal bread

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7
Q

Give three foods which are simple carbohydrates

A

Natural - fruit

Refined - biscuits, chocolate cakes

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8
Q

What is carbohydrate stored as in the muscles?

A

Carbohydrate

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9
Q

Why are complex carbohydrates better for an athlete?

A

They provide longer lasting, slow release energy

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10
Q

Give three examples of foods which are high in fat

A

Butter
Cheese
Cooking oils

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11
Q

What is the function of fats?

A

Energy - low intensity, long duration

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12
Q

What if the function of protein?

A

To build and repair muscle

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13
Q

Give three examples of foods which are high in protein

A 
Fish
Meat
Nuts
Pulses - lentils, chickpeas
Milk
Eggs
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14
Q

What sort of foods would a person with a vegan diet get their protein from?

A

Pulses - lentils, chickpeas, beans

Nuts

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15
Q

Different sports require different amounts of the macro nutrients.
What macro nutrient would a sumo wrestler need more of?

A

Fats

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16
Q

Different sports require different amounts of the macro nutrients.
What macro nutrient would a sprinter need more of?

A

Protein

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17
Q

Different sports require different amounts of the macro nutrients.
What macro nutrient would a marathon runner need more of?

A

Carbohydrate

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18
Q

Following exercise how soon after should you replace the carbohydrate used?

A

Within two hours

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19
Q

What macro nutrient is important for an athlete following training and competition to ensure maximum recovery?

A

Protein

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20
Q

Explain the term ‘carbo-loading’

A

The process where the week before a competition an endurance athlete will eat more carbohydrate than normal to build up their stores. This ensures they have maximum energy available for competition.

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21
Q

When should a power athlete take on protein?

A

Immediately after they have trained

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22
Q

Why is it important for a power athlete to take on protein immediately after they have trained?

A

Protein synthesis is at its highest
Minimise additional protein being broken down
Helps build muscle

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23
Q

What is the function of vitamins?

A 
Good skin
Good vision
Red blood cell formation
Healing
Healthy bones and teeth
Blood clotting
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24
Q

What is the function of vitamin C?

A

Helps to support the immune system, allows you to fight infection

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25
Q

Why is it important for athletes to have sufficient levels of vitamin C in their diet?

A

It helps with the immune system. This reduced their chance of becoming ill. If they are ill they will not be able to train or compete at their best.

26
Q

What food are high in vitamin C?

A

Fruit and vegetables

Citrus fruits such as oranges and grapefruit

27
Q

What is the function of vitamin D?

A

Helps calcium to be absorbed which is essential for strong bones

28
Q

Why is it important for athletes to have sufficient levels of vitamin D in their diet?

A

Strong bones will reduce the risk of injury.

29
Q

What foods are high in vitamin D?

A

milk, fish, liver, eggs

30
Q

What is the function of calcium?

A

Formation of bones and teeth. Helps to make bones strong

31
Q

Why is it important for athletes to have sufficient levels of calcium in their diet?

A

Strong bone will reduce the risk of injury

32
Q

What foods are high in calcium?

A

Milk, cheese and cereals

33
Q

What is the function of iron?

A

Improves the oxygen carrying capacity of the blood

34
Q

Why is it important for athletes to have sufficient levels of iron in their diet?

A

The more oxygen that can be carried the longer an athlete can work aerobicaly

35
Q

What foods are high in iron

A

Red meats

Most food have some iron in

36
Q

What is the function/s of water?

A

Holds oxygen
Main component of many cells
Transports nutrients, waste and hormones
Controls the distribution of electrolytes (body salts)

37
Q

How is water lost during exercise?

A

Through sweat

38
Q

As well as water what else is lost in our sweat?

A

Electrolytes (body salts)

39
Q

Define dehydration

A

The loss of water and slats for normal body function

40
Q

Define hydrate

A

Take on water

41
Q

Why is it important to remain hydrated when exercising?

A

Dehydration means the body cannot function properly and therefore performance decreases

42
Q

Is it best to hydrate at regular intervals or at the end of competition?

A

Regular intervals

43
Q

What is an isotonic drink?

A

A drink that contains electrolytes and carbohydrate to help replace what has been lost

44
Q

What is the function of fibre?

A

Adds bulk to food and aids digestion

45
Q

What is the consequence of not having enough fibre in your diet?

A

You cannot remove waste products. If these build up in your body it can lead to disease.

46
Q

Define the term optimum weight

A

The most favourable weight for a person to produce their best performance

47
Q

What are the factors that affect optimum weight?

A

Height
Bone structure
Muscle girth
Gender

48
Q

Explain how weight affects optimum weight

A

A taller person is most likely to be heavier than a shorter person

49
Q

Explain how bone structure affects optimum weight

A

People with heavier bone structure will normally be heavier in weight

50
Q

Explain how muscle girth affects optimum weight

A

People with bigger muscles will weigh more

51
Q

Explain how gender/sex can affect optimum weight

A

For a man and woman of the same height the man is likeley to weigh more as a result of denser bones and greater muscle girth

52
Q

How might the optimum weight differ for two people who play the same sport on the same team?

A

It might differ depending on the position they play.

53
Q

Give an example of two athletics events where optimum weight differs

A

10,000 m - light with very little fat or muscle mass
100 m - heavier with low fat and high muscle
Hammer - heavier with higher fat and muscle than other events

54
Q

Define metabolic rate

A

The rate at which our body uses energy

55
Q

Is everyone’s metabolic rate different?

56
Q

What is the average number of calories a woman should consume each day?

57
Q

What is the average number of calories a man should consume each day?

58
Q

Why does the average number of calories differ between men and women?

A

Men tend to be taller and heavier and therefore require more energy

59
Q

What tow things must be considered when deciding how many calories a person needs?

A
  1. Metabolic rate

2. Activity levels

60
Q

Can a person change their metabolic rate?

A

No. A person’s metabolic rate may change over the course of their life

61
Q

What is the recommended amount of water a person should have per day?

A

Men - 2.5 litres

Women - 2 litres

62
Q

Why should you not drink alcohol immediately after exercise?

A

It is a diuretic meaning it will make your body produce more urine and this removes water from your body.

SHHS - GCSE PE Unit 2 (10 decks)

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