Component 2 (Energy Use, Diet, Nutrition, And Hydration): Soc 25 Flashcards

1
Q

What are the 7 elements of a balanced diet?

A
  • Carbohydrate
  • Fats
  • Protein
  • Vitamins
  • Minerals
  • Water
  • Fibre
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2
Q

What are micronutrients?

A

Types of food that you need in large amounts in your diet carbohydrates, fats and protein

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3
Q

What are carbohydrates?

A

Stored in the muscles and the liver as glycogen which is then converted into gluclose used to provide energy

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4
Q

What are the two types of carbohydrates?

A
  1. Complex
  2. Simple
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5
Q

What are complex carbohydrates?

A

Starch that are found in natural foods such as bananas, brown rice, wholemeal bread, wholemeal pasta. Food of this that provide energy for exercise and form about half of your dail intake

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6
Q

What are simple carbohydrates?

A

Sugars that are found in their natural form in fruit and vegetables and their refined form in busciuits, cakes, chocolates and confectionery

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7
Q

What are fats?

A

The ones that provide energy and together with glycogen, help muscles to work. Fats are found in butter, margarine and cooking oils. They can be found in food such as bacon, cheese, oily fish and nuts. Provide energy about 30 per cent

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8
Q

What are proteins?

A

Help build muscle and to repair damaged tissue. Proteins are particularly important to strength athletes, such as rugby players and shot and hammer throws. Proteins are also used to provide energy during extended periods of exercise e.g marathon running

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9
Q

What are the two types of food from protein?

A
  1. Animal protein
  2. Plant or vegetable protein
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10
Q

What are the three required balance of micronutrients?

A
  1. Sumo wrestling need more fat - weight
  2. Sprinters need more protein - explosive strength
  3. Marathon runners need more carbohydrates - run faster/further
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11
Q

What are micronutrients?

A

Parts of your food that you need for normal growth but only in small amounts - usually called vitamins and minerals

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12
Q

Why are vitamins important?

A

Balanced supply of it would help function the body properly for:
1. Good vision
2. Good skin
3. Red blood cell formation
4. Healthy bones and teeth
5. Blood clotting

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13
Q

Why are minerals important?

A

Essential for a health body. Two key minerals needed are:
1. Calcium
2. Iron

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14
Q

What is calcium?

A

Found in milk, cheese and cereals is important for the formation of bones and teeth and help the bones be strong - reduces the risk of osteoperosis

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15
Q

What is iron?

A

Found in many foods including meat it is linked with haemogoblin the oxygen carrying capacity of blood and the formation of cells. Without it can lead to anaemia - tiredness, shortness of breath

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16
Q

What does the water do to your body?

A
  • Holds oxygen and many components of cells
  • Transports nutrients, waste and hormones
  • Controls the distribution of electrolytes
17
Q

What is hydration?

A

When exercising you loose a litre of fluid through sweating and breathing therefore if you don’t rehydrate affects the health and performance

18
Q

What is fibre?

A

An aid that functions the digestive system which there are two types of fibre:

-Soluble
-Insoluble

19
Q

What is carbohydrate loading?

A

A strategy for athletes to maximise the stores of glycogen in the muscles and liver