Component 2: Soc 24 Energy Use, Diet, Nutrition And Hydration Flashcards
What 7 things is a balanced diet made up of?
- carbohydrates
- fats
- proteins
- vitamins
- fibre
- water
- minerals
What are macronutrients?
Types of food that you need in large amounts in your diet
Where are carbohydrates stored in?
Muscles and liver
What are the two types of carbohydrates?
Complex carbohydrates(starch) found in rice Simple carbohydrates(sugars)-found in natural found in fruit and vegtables
What are the three types of macronuturients?
- protein
- carbohydratws
- fats
What is carbohydrate loading?
A stratergy used to maximise the stores of glycogen in muscles and the liver
-high levels of catbohydrates before a race allow you to have as higher levels as possible
What should be had after exercise and why?
Carbohydrates to replace stores that have been lost
Protein repairs muscle growth after exercise
What are micronutrients?
Parts of your food needed for normal growth, NEDDED IN SMALL AMOUNTS
What are the two examples of micronutrients?
Vitamins and minerals
What are the classification of vitamins?
Water-soluble
Fat-soluble
What four factors affect optimum weight?
Height- taller person heavier than smaller person
Bone structure- people with heavier bone structure would be heavier in weight
Muscle girth- people with bigger muscles will weigh more
Gender- for men and women at the same height, the man is likely to have a higher optimum body weight because of the heavier bone struture and muscle girth
Two types of carbohydrates?
- simples carbohydrates
- complex carbohydrates
3 types of somatotypes?
- endomorph
- mesomorph
- ectomorph
Describe an endomorph?
- widehips
- narrow shoulders
- lots of fat on arms
Example: zumo wrestler
Describe a mesomorph?
Broad shoulders Narrow hips Muscular body -little body fat -strong forarms and thighs
Example:body builder
Describe an ectomorph?
- narrow shoulders
- narrow hips
- thin legs and arms
- little muscle and body fat
Example: marathon runner
Why are fats important?
They provide energy and with glycogen, help muslces work
Where are carbohydrates stored?
- muslces
- liver
Why are carbohydrates important?
Energy provides energy for exercise(half of daily intake)
Metabolic rate?
The rate at which
What are the two groups of vitamins?
Water-soluble vitamins(soluble in water)
Fat-soluble vitamins(soluble in fat)
What is vitamin A neccesary for?
Vision
What is Vitamin B necessary for
Working muscles (needed to release cabohydrates)
What is vitamin C necessary for?
Fighting infection
What is vitamin E necessary for?
Growth and development
What is calcium important for?
Is important for formation of bones
What do carbohydrates do?
Provide energy for exercise
What do fats do?
They provide energy and with glycogen, help muscles work
What do proteins do?
Help build and repair damaged tissue
Where is animal protein found?
In meat
Where is plant protein found?
In pulses(nuts)
When should protein be consumed?
After exercise to stimulate protein systheis
What is minerals needed for?
calcium is required to keep bones strong increase bone density
-iron is linked with haemoglobin so more oxygen can be carried throughout the body
Zinc promotes healing and cell growth, improved immune system so athelte remains healthy
Why is fibre needed?
For the digestive system to function, without it the body can’t get rid of waste products-leads to disease
What does water do?
Stops dehydration and keeps us hydrated
Vitamin D needed for?
Absorbtion of calcium-healthy bones
