Ap2 Flashcards
What are the 3 stages of a warm up
Pulse raiser, dynamic stretches and sport specific exercise
What does pulse raiser do
- warms up muscles
- increases oxygen delivery to working muscles
- increases heart rate
What do dynamic stretches do
- reduces risk of injury
- increases muscle elasticity
- increases body temperature
What does a sport specific exercise do
- helps practise skills
- helps mentally prepare
What is a balanced diet
Eating all nutrients in the right proportion
Calories in > calories out =
= weight gained
Calories in = calories out =
= weight stays the same
Calories in < calories out =
Weight loss
What is a macronutrient
The large part of the diet
What are the 3 macronutrients
Carbohydrates, proteins and fats
What is a micronutrient
The small part of the diet
What are the 3 micronutrients
Fibre,water, vitamins & minerals
What do carbohydrates do
They are the preferred source of energy source, stored as glycogen
What does protein do
Helps with muscle growth and repair
What do fats do
They are used as a backup store of energy
What are he functions of hydration
- controls temperature
- transports nutrients
- lubricates joints
- removes waste
What are the symptoms of de-hydration
- thirsty
- headache
- Thikens blood/ increase HR
- muscle fatigue
- confusion/ overheat
How does water control temperature
Body will start to sweat if too hot. Sweat cools on the body
How does water transport nutrients
Water thins the blood which helps blood move around the body. Carrying nutrients
How does water lubricate joints
The fluid between joints to stop friction is mainly water
How does urine help remove waste
Urine helps remove Watsonville from the body whilst i the body
Why do you get a headache if you are de-hydrated
Fluid loss to brain causes shrinking, headaches make it difficult to concentrate on tasks or performance
Why does the blood thicken and heart rate increases during dehydration
Without water to thin the blood it thickens and the heart has to work harder to pump nutrients around the body. Less oxygen delivery to muscles
How does de-hydration cause muscle fatigue
Without waste being removed there is a build up of lactic acid. Muscles won’t be able to work as hard, could cause cramp
How does de hydration cause confusion/ overheat
Makes it difficult to perform tasks, lack of focus , getting to hot could cause fainting
