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pe gcse > component 2- health fitness and wellbeing (4) > Flashcards

component 2- health fitness and wellbeing (4) Flashcards

1
Q

what is cirrhosis

A

liver stores glycogen , that produces short term energy

liver makes bile which helps digest fats

liver makes substances that clot the blood

liver processes and removes any alcohol , toxins or drugs

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2
Q

when does cirrhosis occur

A

when normal liver tissue is replaced with scar tissue which causes liver cells to die makimg it harder for liver to function

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3
Q

what is a sedentary lifestyle

A

when there is little, irregular or no physical activity

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4
Q

definition of overweight

A

weighing more than your ideal weight of your height

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5
Q

definition of over fat

A

having more than ideal amount of body fat

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6
Q

definition of obese

A

have an excess amount of body fat

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7
Q

what is BMI

A

BMI is an in accurate way of measuring body fat for an athlete because elite athletes are different physiques in comparison to the rest of the population

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8
Q

why is BMI inaccurate for elite athletes

A

because muscle weighs more than fat and therefore they are likely to be heavier than the reasonable measure provided by the doctors

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9
Q

what are the seven risks of a sedentary lifestyle

A

depression , CHD, hith blood pressure , osteoporosis, loss of muscle tone and poor posture , diabetes and components of fitness

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10
Q

what is macronutrients

A

make up most of our diet and provide us with energy . we need large amounts of carbohydrates fats and protein

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11
Q

what is micronutrients

A

make up a small part of our diet and are needed for our cells to function ( vitamins and minerals )

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12
Q

what should be noted about macro and micro nutrients

A

fiber and water aren’t in either categories

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13
Q

what are complex carbohydrates

A

Known as starch - provide a slow long lasting release of energy and contribute to long term health e. g pasta , potatoes , brown rice

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14
Q

what are simple carbohydrates

A

known as sugars. release energy quickly e.g chocolate , biscuits , cakes , fruit and veg

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15
Q

how can carbohydrates help athletes

A

provides a ready source of energy when the muscles require it. in the highly processed form of sugars they provide us with energy but no other nutrients so it is better to eat more starches. complex carbohydrates are stored as glycogen and released slowly

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16
Q

function of carbohydrates

A

stored in the liver and muscles as glycogen . converts to glucose and used as energy for muscles , brain and other organs .

depletion of glucose can lead to fatigue

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17
Q

what % do carbs make up of athletes and non athletes diet

A

non athlete : 50-60%

athlete : 60-70%

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18
Q

function of proteins

A

builds body muscle , repairs tissue and aids enzyme and hormone production. broken down as amino acids , power athletes need more than endurance athletes

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19
Q

how mucj protein do power athletes need

A

need more protein (1.2-1.7g per KG of body weight ) need more than endurance athletes as they need more body muscle to give them the power to

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20
Q

how much protein do endurance athletes need

A

1.2g per kg of body weight as they do not need so much body muscle built they need stamina

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21
Q

how can protein help an athlete

A

builds muscle and repairs tissue within the body . essential after an injury to heal quickly. sports people who need increases muscle mass need extra proportions of this food type

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22
Q

function of fats

A

provider of energy although not as readily available as other types. need to burn the calories we consume otherwise weight gain will occur. low intensity , long duration excercise burns fat. some vitamins are fat soluble

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23
Q

what are saturated fats

A

not good for our body and increases cholesterol , increased risk of CHD. a few examples are dairy products and red meats

24
Q

what are unsaturated fats

A

good for hair, skin , nails , immune system and metabolism. they can be found in oily fish , nuts and avocados. decrease risk of heart disease. HDL removes LDL

25
how can fats help an athlete
increase size and weight of the body . important for performers who benefit from having extra bulk. unnecessary weight can inhibit performance and lead to high cholesterol levels . fats are stored and released slowly when there is a lack of carbohydrates
26
what is carbohydrate loading
a technique used to increase the stores of glycogen in the muscles before an endurance event. a few days before the event ( 4) the performer gradually decreases training levels and increases the amount of carbohydrates eaten. mainly used for long distance runners , cyclists, triathletes and cross country ski elites
27
benefits of carbohydrate loading
carbohydrate loading is known to produce an increase in stored muscle glycogen ; which is known to prolong excercise, along with improve long term performance
28
who what and why uses protein intake
who ?- power athletes what ? - consume protein soon after excercise why ? small tears appear in the muscles after training and when these heal , muscle mass increases. protein is used to repair and build muscles so thid aids process
29
why does protein intake help athletes
athletes can recover from training more quickly and build muscle mass
30
function of vitamins
help with general health and bodily functions - vision , skin condition , forming of red blood cells and blood clotting and the good condition of bones and teeth . vitamins are with fat or water soluble
31
what are fat soluble vitamins
such as vitamin A , D , E and K are stored in the fatty tissues and released when needed
32
what are water soluble vitamins
such as vitamin C, folic acid and B vitamins cannot be stored and must be replenished every day
33
what does vitamin C do
heals and fights infection
34
what does vitamin B1 do
needed to release carbohydrates for working muscles
35
what does vitamin D do
needed for the absorption of calcium
36
how can vitamins help an athlete
general health of an athlete is important if they need to perform well. when training hard, vitamins from group B are used more and so need to be replenished through food or taking vitamin supplements
37
function of minerals
essential for body health and each mineral has a particular function
38
why is calcium important
important in formation of bones and teeth help make bones strong important for older people as it helps maintain bone density
39
why is iron important
important in formation of red blood cells essential for long distance athletes lack of iron can cause tiredness , shortness of breath and an irregular heartbeat
40
how can minerals help an athlete
increase efficiency of carrying O2 to working muscles. iron helps produce red blood cells to carry more O2 helping to prevent fatigue . calcium helps blood to clot aiding recovery from injury and strengthens bones and muscles
41
function of fibre
aids digestion by providing bulk. not being able to get rid of waste can lead to disease
42
what are insoluble fibres
helps keep food moving through digestive system and reducing constipation
43
what is soluble fibres
helps reduce cholesterol
44
how can fibres help the athlete
less cholesterol in the body makes the heart more efficient in transporting blood to the working muscles. by keeping the digestive system functioning regularly the body retains less waste
45
function of water
2/3 of body is made up for water. we need regular intakes fo replenish what is lost in urine, sweat and condensation as we breathe. men are advised to drink 2.5L and day and females 2L
46
what affects how much water we should drink
environmental conditions , excercise intensity and excercise duration affect how much water needs to be consumed
47
what does water do in body
transports nutrients , waste and hormones around the body removes waste through urine e.g lactic acidosis essential in control of body temperature
48
how can water help an athlete
allows blood to flow more easily which is important during excercise when body demands more O2 nutrients , heat control and waste removal. in endurance events and hot weather , water is lost quickly and can lead to dehydration if not replenished athletes must hydrate regularly. small amounts at regular interval is proven to be effective
49
what is optimum weight
the most favorable weight for a person in their sport to produce the best performance in sport
50
factors affecting optimum weight
height gender muscle girth and bone structure
51
how does height affect optimum weight
the taller a person the greater the optimum weight
52
how does gender affect optimum weight
women have more body fat than men (women 30%) men also have an increased muscle mass and larger skeleton
53
how does muscle girth affect optimum weight
the circumference of a muscle people who have greater muscle girth have more muscle mass so therefore will be heavier
54
how does bone structure affect optimum weight
a person with a broad or large frame will vary in weight to a person with a narrow / small frame. bigger bones weigh more studies have shown that an active lifestyle from early years increases the density and therefore weight of children’s bones
55
what does this mean increased food intake + decreased energy expenditure = weight gain
it shows if you eat more calories than you burn you gain weight , but if you burn more calories than you eat you loose weight. if you burn the same amount of calories you eat you maintain weight

pe gcse (4 decks)

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