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PE Paper 2 > Dietary + Nutrition + Hydration + Vitamins and Minerals > Flashcards

Dietary + Nutrition + Hydration + Vitamins and Minerals Flashcards

1
Q

Define a Balanced Diet

A

Balanced Diet - Taking in the right amount of energy to match the level of expenditure / exercise

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2
Q

How much of each Micro nutrients should be included in a Balanced Diet? (in percentage)

A

Micro nutrients in a Balanced Diet
- Carbohydrates = 55%
- Protein = 15%
- Fats = <30%

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3
Q

What is a Carbohydrate?

A

Carbohydrate - Main source of energy, essential for providing energy to the muscles

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4
Q

What foods can Carbohydrates been found in?

A

Carbohydrates can be found in:
- Bread
- Pasta
- Rice
- Sugars (honey)

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5
Q

What are the two types of Carbohydrates?

A

Types of Carbohydrates
- Simple Carbohydrates
- Complex Carbohydrates

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6
Q

What are Complex Carbohydrates?

A

Complex Carbohydrates - Releases energy steadily over a long period of time, compared to simple carbohydrates

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7
Q

What are Simple Carbohydrates?

A

Simple Carbohydrates - Releases energy rapidly / instantly

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8
Q

Where are excess Carbohydrates stored?

A

Excess Carbohydrates are stored in the Liver and Muscles as Glycogen

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9
Q

What happens if there are too much Carbohydrates?

A

When there is too much Carbohydrates, they are turned into Fat, these are called Triglycerides

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10
Q

How much does Carbohydrates account for in energy during Physical Activity / Sports?

A

Carbohydrates count for 75% of energy for Physical Activity / Sports

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11
Q

What is Protein?

A

Protein - Essential for growth and repair of muscle cells and the production of haemoglobin

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12
Q

What foods can Protein be found in?

A

Protein can be found in:
- (Red) Meat
- Fish
- Eggs

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13
Q

What are Fats?

A

Fats - Insulate and cushion organs and provide an energy source

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14
Q

What are the two Types of Fats?

A

Types of Fats
- Saturated Fats
- Unsaturated Fats

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15
Q

What type of Fats are beneficial to athletes, and why?

A

Unsaturated Fats are beneficial for athletes because:
- Boost oxygen uptake / delivery
- Improve endurance rates
- Increase recovery time
- Reduce swelling + inflamation

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16
Q

When are Fats used as an energy source?

A

Fats are used for energy at low-moderate intensity exercise (aerobic)

17
Q

What micro nutrient is used for energy during low-moderate intensity exercise?

A

Fats are used for energy at low-moderate intensity exercise

18
Q

What micro nutrient is used for energy during aerobic exercise?

A

Fats are used for energy during aerobic exercise

19
Q

What micro nutrient is used for energy during high intensity exercise?

A

Carbohydrates are used for energy during high intensity exercise

20
Q

What micro nutrient is used for energy during anaerobic exercise?

A

Carbohydrates are used for energy during anaerobic exercise

21
Q

What food can Unsaturated Fats be found?

A

Unsaturated Fats can be found in Fish

22
Q

Why is Hydration important?

A

Hydration is needed to carry nutrients around the body

23
Q

Why do sport drinks contain Sugar (Glucose) and Salts (Electrolytes)?

A

To replace fluids lost through sweat

24
Q

What are the impacts of Hydration?

A

Impacts of Hydration
- Regulate temperature
- Maintain concentration
- Improve muscle contraction

25
Q

What are the impacts of Dehydration?

A

Impacts of Dehydration
- Decrease sweat levels
- Decrease skill level
- Fatigue
- Increase muscle cramps
- Increase body temperature
- Increase heart rate / Decrease stroke volume
- Increase blood viscosity (-> Bloodclots -> Heart attack)
- Decrease in oxygen levels to working muscles

26
Q

Why are Vitamins important?

A

Vitamins are required for:
- Blood clotting
- Eye
- Skin
- Connective tissue
- Bone health
- Reduce illness

27
Q

What food can Vitamins be found in?

A

Vitamins can be found in:
- Fruits
- Vegetables

28
Q

What is a Fat soluble?

A

Fat soluble - Vitamins stored in the body

29
Q

What is the function of Vitamin A

A

Vitamin A - Needed for growth + vision

30
Q

What is the function of Vitamin D

A

Vitamin D - Needed for strong bones (preventing injury)

31
Q

What is the function of Vitamin C

A

Vitamin C - Good for skin + strong immune system

32
Q

What is a Water soluble?

A

Water soluble - Cannot be stored, need to be consumed regularly

33
Q

Why are Minerals important?

A

Minerals
- Needed for healthy bones and teeth and to build other tissues
- Help in many chemical reactions in the body

34
Q

Why is Calcium important?

A

Calcium - Needed for strong bones and muscular contractions

35
Q

Why is Iron important?

A

Iron - Used when making red blood cells

36
Q

What is Fibre?

A

Fibre - Needed to maintain function of the digestive system

37
Q

What is the impact of Good Digestion?

A

Good digestion means the body gets the nutrients to perform efficiently and maintain health

38
Q

What food can Fibre be found in?

A

Fibre can be found in:
- Fruit
- Vegetables
- Baked potato
- Beans
- Wholemeal bread

PE Paper 2 (9 decks)

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