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P.E- Mr Jones > 6.6. Diet and Nutrition > Flashcards

6.6. Diet and Nutrition Flashcards

1
Q

Healthy, balanced diet:

A

a way of eating all the right nutrients the the body needs to be healthy

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2
Q

Nutrients:

A

a substance that provides nourishment essential for life and growth

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3
Q

How many calories should a female intake on average?

A

1940

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4
Q

How many calories should a male intake on average?

A

2550

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5
Q

What are the 7 food groups?

A
  • carbohydrates
  • proteins
  • fats
  • minerals
  • vitamins
  • fibre
  • water
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6
Q

Percentage of carbohydrates that should be eaten

A

55%

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7
Q

Percentage of protein that should be eaten

A

15%

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8
Q

Percentage of fat that should be eaten

A

no more than 30%

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9
Q

Sports supplements

A

products used to enhance athletic performance
may include vitamins, minerals, amino acids or a combo of these

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10
Q

Carbohydrates function

A
  • provides muscles with main source of fuel for ATP re synthesis
  • starches stored as glycogen in muscles and liver
  • sugars stored as glucose in blood
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11
Q

Importance of carbohydrates to sports performance

A
  • glycogen used as fuel -> only fuel that can be broken down aerobically and anaerobically
  • athletes will eat a diet high in carbohydrate
  • endurance athletes will carbohydrate load before an event
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12
Q

Protein functions

A
  • made of amino acids
  • 20 essential amino acids for human life
  • amino acids build and repair muscles
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13
Q

Importance of proteins to sports performance

A
  • strength athletes require more protein than endurance athletes
  • a diet with too much protein and not enough carbohydrates means protein will be used to fuel ATP re synthesis rather than to build muscle
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14
Q

Fats function

A
  • provide muscles with a source of fuel for ATP production in aerobic exercise
  • helps the body absorb vitamins
  • forms a protective cushion for internal organs
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15
Q

Importance of fats on sports performance

A
  • fats are broken down to FFAs
  • FFAs are broken down further to provide energy for low intensity aerobic exercise
  • athletes should consume moderate amounts of unsaturated fats and a reduced intake of saturated fats
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16
Q

Functions of vitamins and minerals

A
  • boosts the immune system
  • supports normal growth and development
  • helps cells and organs to function healthily
17
Q

What are fat soluble vitamins?

A
  • A,D,E,K
  • dissolve in fat and can be stored in the body
18
Q

What are water soluble vitamins?

A
  • C,B
  • need to dissolve in water
  • before absorption and cannot be stored
19
Q

Examples of vitamins:

A
  • A: aids growth and development
  • B: helps make RBCs and convert glycogen to energy
  • C: forms collagen for healthy bones and immune system
  • D: strengthens bones
  • E: skin, eyes, immune system
  • K: promotes blood clotting
20
Q

Examples of minerals:

A
  • calcium: builds strong bones
  • iron: helps haemoglobin carry O2
  • magnesium: promotes muscle and nerve function
21
Q

Fibre function:

A
  • made up of the indigestible compounds of plants
  • keeps the digestive system healthy
22
Q

Importance of fibre on sports performance

A

can prevent CHD, weight gain, diabetes

23
Q

Water function

A
  • body consists of 60-70% water
  • helps regulate body temp, heart rate and transport of essential nutrients
24
Q

Importance of water on sports performance

A
  • effective hydration is crucial to sports performance
  • a state of hydration:
    • increases perceived effort
    • decreases performance
    • impairs concentration and judgement
25
Q

Energy intake:

A

the total energy/ calories consumed in food and drink

26
Q

Energy expenditure:

A

the total energy/ calories used

daily EE = BMR + physical activity + thermic effect

27
Q

Energy balance:

A

the relationship between energy intake + energy expenditure

28
Q

Basal metabolic rate:

A

the lowest rate of EE needed to sustain the body’s essential physiological processes at rest, after 8 hrs sleep and 12 hrs fasting

29
Q

Resting metabolic rate:

A

the same as BMR but without 8 hrs sleep and 12 hrs fasting

30
Q

Thermic effect:

A

the energy/ calories used in the process of eating, digesting and absorbing food

31
Q

Metabolic equivalent (MET):

A

a physiological measure expressing the energy expenditure during physical activities

32
Q

EI > EE

A

= weight gain, positive energy balance

e.g. rugby player trying to gain mass

33
Q

EI < EE

A

= weight loss, negative energy balance

e.g. boxer trying to make a certain weight category

34
Q

EI = EE

A

weight maintained, neutral energy balance

e.g. football player at their ideal weight for optimal performance

35
Q

Metabolic rate:

A

the rate of the body’s energy expenditure

36
Q

Metabolic equivalent tasks (METs)

A
  • the ratio of a performer’s working metabolic rate relative to their resting metabolic rate
  • 1 met is equivalent to your resting vo2 and therefore represents your BMR. This equates to 0.0175 kcal/kg/min

P.E- Mr Jones (18 decks)

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