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principles of fitness > component 7 > Flashcards

component 7 Flashcards

1
Q

what are the health risks of poor nutrition

A

in st, person can feel lethargic, fatigued, poor concentration/memory, via/min deficiency

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2
Q

name the illnesses due to a poor diet

A
  • obesesity
  • CHD
  • type 2 diabetes
  • cholesterol
  • hypertension
  • depression/stress
  • osteoperosis
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3
Q

what is the diet food model

A

EAT WELL PLATE

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4
Q

what are the 8 main guidelines for healthily eating

A
  • base all meals around starchy foods
  • lots of fruit/veg
  • eat more fish (2portions per week)
  • less saturated fats/sugars
  • less salt (no more than 6grams daily)
  • active lifestyle
  • lots of water (6-8glasses daily)
  • dont skip breakie
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5
Q

what is the macronutrient calorie content for carbs?

A

4cals/gram

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6
Q

what is the macronutrient calorie content for protein

A

4cals/gram

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7
Q

what is the macronutrient calorie content for fats

A

9cals/gram

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8
Q

what is the macronutrient calorie content for alcohol

A

7cals/gram

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9
Q

what are the 5 nutrient groups

A
  • carbs
  • proteins
  • fats
  • vitamins
  • minerals
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10
Q

what do carbs provide and do

A

provide body with fuel for energy

-brain dependant on glucose for fuel and muscles use glycogen so body stores small amounts of glycogen in liver/muscles

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11
Q

what are the 3 types nutrient from carbs

A

1-sugars (simple structure (glucose), found in fruit, juice, table sugar)

2-starches (complex structure (long chain of sacchorides) found in bread, pasta, rice, cereals, potatoes, veg)

3-fibre (indigestible, found in fruit, veg, whole grains, bran flakes (prevent constipation/bowel disease (insoluble fibre) soluble fibre lowers cholesterol)

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12
Q

what does protein provide and do

A

transports substances in the blood, allows for growth/repair at human tissue, aids recovery from heavy/intense exercise
-made up of amino acids (body uses 20!!!)

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13
Q

what are the 2 types of food that provide amino acids

A

1-animal sources (excellent form of protein (lots of amino acids) found in meat, poultry, fish, eggs)

2-plant sources (poorer source of protein, veg diet will need to have a variety of plant sources to be balanced, found in grains, cereals, nuts, beans, pulses)

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14
Q

what does fat provide and do

A

form component of all cell membranes/walls

  • enables body to absorb soluble its (A,D,E,K)
  • insulation under skin
  • protects internal organs
  • energy/energy storage
  • increases % of brain / spinal cord
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15
Q

what are the 3 types of fat? and where there found

A

1- saturated (eg meat, eggs, dairy, coconut oil))

2-monounsaturated (eg meat, olive oil, avocados, peanut oil)

3-polyunsaturated (eg oily fish, sunflower seeds, flax seeds, sunflower oil, dietary fats)

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16
Q

what do vits/mins provide and do

A

vital for normal growth, repair, functioning of body

  • diet rich in fruit/veg will be rich in its/mins
  • brighter/deeper colours = higher overall nutrient content
17
Q

what are the 2 types of vits/min sources

A

1-plant (fruit/ veg, nuts, whole grain/cereal (variety needed/colour ensures variety of vits/mins absorbed)

2-animal (meat, egg, dairy produce (provide its A,D,E,W and B6, B12, folic acid, zinc, iron, calcium)

18
Q

why is hydration important

A

vital to allow reactions in body/transport to occur

-water=2/3 total body weight (healthy weight)

19
Q

what is the amount of water needed dependant on

A
  • environment temp.
  • body temp.
  • humidity
  • physical activity
  • respiration rate
20
Q

1st sign of dehydration

A

THIRST!!! (body already dehydrated when this occurs )

21
Q

what are other signs of dehydration

A

lightheadedness, lack of energy, dark urine

22
Q

how much water should be consumed daily to remain hydrated/healthy

A

1.2-2L !!!

23
Q

why does the body loose more than 1.2-2L of water during the day

A

some is ingested in food, sweated out due to daily routine (some water is replaced by aerobic energy production called metabolic water)

24
Q

what is the recommended limit of caffeine to be consumed daily

A

300mg (6cups tea/coffee/2double espresso)

25
Q

what makes up energy intake

A

food, drink,all sources for taking energy into the body

26
Q

what makes up energy output

A

sources using energy (BMR, energy used at exercise/rest)

27
Q

what is saturated fat good for?

A

cells/nervous system

28
Q

what is monounsaturated fat good for?

A

protects body from disease

29
Q

what is polyunsaturated fat good for?

A

needed for all/brain functioning

principles of fitness (7 decks)

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