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

component 2- health fitness and wellbeing (4) Flashcards

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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
Q

how can fats help an athlete

A

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
Q

what is carbohydrate loading

A

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
Q

benefits of carbohydrate loading

A

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
Q

who what and why uses protein intake

A

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
Q

why does protein intake help athletes

A

athletes can recover from training more quickly and build muscle mass

30
Q

function of vitamins

A

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
Q

what are fat soluble vitamins

A

such as vitamin A , D , E and K are stored in the fatty tissues and released when needed

32
Q

what are water soluble vitamins

A

such as vitamin C, folic acid and B vitamins cannot be stored and must be replenished every day

33
Q

what does vitamin C do

A

heals and fights infection

34
Q

what does vitamin B1 do

A

needed to release carbohydrates for working muscles

35
Q

what does vitamin D do

A

needed for the absorption of calcium

36
Q

how can vitamins help an athlete

A

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
Q

function of minerals

A

essential for body health and each mineral has a particular function

38
Q

why is calcium important

A

important in formation of bones and teeth

help make bones strong

important for older people as it helps maintain bone density

39
Q

why is iron important

A

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
Q

how can minerals help an athlete

A

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
Q

function of fibre

A

aids digestion by providing bulk. not being able to get rid of waste can lead to disease

42
Q

what are insoluble fibres

A

helps keep food moving through digestive system and reducing constipation

43
Q

what is soluble fibres

A

helps reduce cholesterol

44
Q

how can fibres help the athlete

A

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
Q

function of water

A

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
Q

what affects how much water we should drink

A

environmental conditions , excercise intensity and excercise duration affect how much water needs to be consumed

47
Q

what does water do in body

A

transports nutrients , waste and hormones around the body

removes waste through urine e.g lactic acidosis

essential in control of body temperature

48
Q

how can water help an athlete

A

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
Q

what is optimum weight

A

the most favorable weight for a person in their sport to produce the best performance in sport

50
Q

factors affecting optimum weight

A

height gender muscle girth and bone structure

51
Q

how does height affect optimum weight

A

the taller a person the greater the optimum weight

52
Q

how does gender affect optimum weight

A

women have more body fat than men (women 30%)

men also have an increased muscle mass and larger skeleton

53
Q

how does muscle girth affect optimum weight

A

the circumference of a muscle

people who have greater muscle girth have more muscle mass so therefore will be heavier

54
Q

how does bone structure affect optimum weight

A

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
Q

what does this mean

increased food intake + decreased energy expenditure = weight gain

A

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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