BIOLOGY - diet Flashcards
what is a balanced diet essential for?
good health
what are the 7 nutrition groups?
carbohydrates proteins fats minerals vitamins fibre water
what form do we take energy from food in?
kilo joules and kilo calories
what does the amount of energy you need depend on?
your body type and the amount of physical activity you do
what does how you use and store energy influence?
your weight, shape and sporting performance
how do carbohydrates help us?
they provide quick energy
when do you need carbohydrates in sport?
In running as they improve runners speed, energy and alertness
examples of carbohydrates
pasta
cereals
potatoes
how do fats help us?
they provide slow energy
when do you need fats in sport?
walking and low impact exercise as they produce energy too slowly to be used when working hard
examples of fats
oils
dairy products
nuts
fish
how do proteins help us?
they build and repair muscles
when do you need proteins in sport?
when training hard and recovering from injury.
examples of protein
meat
pulses
fish
how do vitamins help us?
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
when do you need vitamins in sports?
staying calm and making quick decisions
examples of vitamins
fresh fruit
fresh vegetables
how do minerals help us?
they help release energy from food and decision making
when do you need minerals in sports?
when training hard and competing
examples of minerals
fruit
vegetables
fish
how does fibre help us?
it can’t be digested and it fills you up
why do you need fibre in sports?
because a healthy digestion helps in sports and it helps with weight control
examples of fibre
fruit
vegetables
wholegrain cereals
how does water help us?
maintains fluid levels
when do you need water in sports?
whenever you sweat it prevents dehydration
what do you need enough energy to meet the demands of?
your BMR and PAL
what is a BMR?
basic metabolic rate (the number of kilo joules you use to stay alive each day)
what is a PAL?
physical activity level (the number of kilo joules you use to fuel all of your physical activity
BMR+PAL=?
your daily energy requirment
what are the 3 body types?
ectomorphs, mesomorphs and endomorphs
desbribe the ectomorph body type
narrow-shaped body, thin faced, with little fat or muscle
describe the mesomorph body type
wedge-shaped body, wide shoulders, narrow hips, muscular
describe the endomorph body type
pear-shaped body, wide shoulders, can have a lot of fat on body, arms and thighs
