BIOLOGY - diet Flashcards

1
Q

what is a balanced diet essential for?

A

good health

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2
Q

what are the 7 nutrition groups?

A
carbohydrates
proteins
fats
minerals
vitamins
fibre
water
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3
Q

what form do we take energy from food in?

A

kilo joules and kilo calories

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4
Q

what does the amount of energy you need depend on?

A

your body type and the amount of physical activity you do

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5
Q

what does how you use and store energy influence?

A

your weight, shape and sporting performance

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6
Q

how do carbohydrates help us?

A

they provide quick energy

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7
Q

when do you need carbohydrates in sport?

A

In running as they improve runners speed, energy and alertness

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8
Q

examples of carbohydrates

A

pasta
cereals
potatoes

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9
Q

how do fats help us?

A

they provide slow energy

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10
Q

when do you need fats in sport?

A

walking and low impact exercise as they produce energy too slowly to be used when working hard

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11
Q

examples of fats

A

oils
dairy products
nuts
fish

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12
Q

how do proteins help us?

A

they build and repair muscles

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13
Q

when do you need proteins in sport?

A

when training hard and recovering from injury.

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14
Q

examples of protein

A

meat
pulses
fish

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15
Q

how do vitamins help us?

A
they help the body work.
vitamin a = for vision
vitamin b = for energy production and stress reduction
vitamin c = keeps skin healthy
vitamin d = to help bones and teeth
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16
Q

when do you need vitamins in sports?

A

staying calm and making quick decisions

17
Q

examples of vitamins

A

fresh fruit

fresh vegetables

18
Q

how do minerals help us?

A

they help release energy from food and decision making

19
Q

when do you need minerals in sports?

A

when training hard and competing

20
Q

examples of minerals

A

fruit
vegetables
fish

21
Q

how does fibre help us?

A

it can’t be digested and it fills you up

22
Q

why do you need fibre in sports?

A

because a healthy digestion helps in sports and it helps with weight control

23
Q

examples of fibre

A

fruit
vegetables
wholegrain cereals

24
Q

how does water help us?

A

maintains fluid levels

25
Q

when do you need water in sports?

A

whenever you sweat it prevents dehydration

26
Q

what do you need enough energy to meet the demands of?

A

your BMR and PAL

27
Q

what is a BMR?

A

basic metabolic rate (the number of kilo joules you use to stay alive each day)

28
Q

what is a PAL?

A

physical activity level (the number of kilo joules you use to fuel all of your physical activity

29
Q

BMR+PAL=?

A

your daily energy requirment

30
Q

what are the 3 body types?

A

ectomorphs, mesomorphs and endomorphs

31
Q

desbribe the ectomorph body type

A

narrow-shaped body, thin faced, with little fat or muscle

32
Q

describe the mesomorph body type

A

wedge-shaped body, wide shoulders, narrow hips, muscular

33
Q

describe the endomorph body type

A

pear-shaped body, wide shoulders, can have a lot of fat on body, arms and thighs