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Physical Education > Diets In Sport > Flashcards

Diets In Sport Flashcards

1
Q

What are the 7 components of a balanced diet?

A 
Carbohydrates
Fibre
Protein
Vitamins
Minerals
Water
Fats
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2
Q

What is the function of carbohydrates in the body?

A

To provide energy

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3
Q

What are some sources of carbohydrates?

A

Bread, rice, pasta ,potatoes

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4
Q

What is the function of fibre in the body?

A

Helps promote good digestive health and may lower your risk of heart disease and diabetes.

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5
Q

What are some sources of fibre?

A

Nuts and seeds, Wholegrain pasta, wholegrain rice, berries, peas, beans, broccolli.

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6
Q

What is the function of protein in the body?

A

Growth and repair / Renewell and repair of cells.

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7
Q

What are some sources of protein?

A

Chicken, eggs, beans, pulses, beef, poultry, fish.

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8
Q

How many vitamins are there?

A

There are 13 essential vitamins.

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9
Q

What are the main vitamins?

A

A, C, D, E, K, and the B vitamins. (B6 and B12)

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10
Q

What are all of the B vitamins?

A 
thiamin (B1)
riboflavin (B2)
niacin (B3)
pantothenic acid (B5)
pyridoxine (B6)
biotin (B7)
folate or 'folic acid' (B9)
cyanocobalamin (B12).
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11
Q

What is the function of vitamin A?

A
  • helping your body’s natural defence against illness and infection.
  • helping vision in dim light.
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12
Q

What is the function of vitamin C?

A
  • helping to protect cells and keeping them healthy.

- maintaining healthy skin, blood vessels, bones and cartilage.

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13
Q

What is the function of vitamin D?

A
  • helps regulate the amount of calcium and phosphate in the body.
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14
Q

What is the function of vitamin E?

A
  • maintain healthy skin and eyes, and strengthen the body’s natural defence against illness and infection.
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15
Q

What is the function of vitamin K?

A
  • blood clotting, helping wounds to heal.
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16
Q

What is the function of the B vitamins?

A
  • maintaining good health and well-being.
  • impact on your energy levels, brain function, and cell metabolism.
  • helps prevent infections and helps support or promote cell health.
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17
Q

Name 2 sources of vitamin A?

A 
cheese.
eggs.
oily fish.
fortified low-fat spreads.
milk and yoghurt.
 spinach
 carrots
 sweet potatoes 
red peppers
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18
Q

Name 2 sources of vitamin C?

A 
citrus fruit, such as oranges and orange juice.
peppers.
strawberries.
blackcurrants.
broccoli.
brussels sprouts.
potatoes.
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19
Q

Name 2 sources of vitamin D?

A

oily fish – such as salmon, sardines, herring and mackerel.
red meat.
liver.
egg yolks.
fortified foods – such as some fat spreads and breakfast cereals.

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20
Q

Name 2 sources of vitamin E?

A 
Wheat germ oil.
Sunflower, safflower, and soybean oil.
Sunflower seeds.
Almonds.
Peanuts, peanut butter.
Beet greens, collard greens, spinach.
Pumpkin.
Red bell pepper.
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21
Q

Name 2 sources of vitamin K?

A

Brussels sprouts, broccoli, cauliflower, and cabbage. Fish, liver, meat, eggs, and cereals.

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22
Q

Name 5 sources of vitamin B?

A 
milk.
cheese.
eggs.
liver and kidney.
meat, such as chicken and red meat.
fish, such as tuna, mackerel, and salmon.
shellfish, such as oysters and clams.
dark green vegetables, such as spinach and kale.
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23
Q

What are the minerals essential for health?

A

calcium, phosphorus, potassium, sodium, chloride, magnesium, iron, zinc, iodine, chromium, copper, fluoride, molybdenum, manganese, and selenium.

24
Q

Why are minerals essential for health?

A

They help your body grow, develop, and stay healthy.

25
Q

What does the mineral calcium do?

A
  • To maintain strong bones and to carry out many important functions.
  • Needed for muscles to move and for nerves to carry messages between the brain and every body part.
26
Q

What does the mineral phosphorus do?

A
  • Helps the formation of bones and teeth
  • It plays an important role in how the body uses carbohydrates and fats.
  • It is needed for the body to make protein for the growth, maintenance, and repair of cells and tissues.
27
Q

What does the mineral potassium do?

A
  • helps nerves and muscles “communicate”
  • helps nutrients move into cells and waste products move out of cells
  • helps the heart function healthily.
28
Q

What does the mineral sodium do?

A
  • It helps keep the water (the amount of fluid inside and outside the body’s cells) and electrolyte balance of the body.
  • It is important in how nerves and muscles work.
29
Q

What does the mineral iron do?

A
  • It is an essential element for blood production:
    About 70 percent of the body’s iron is found in the red blood cells called hemoglobin and in muscle cells called myoglobin. (Hemoglobin is essential for transferring oxygen in your blood from the lungs to the tissues)
30
Q

What does the mineral fluoride do?

A
  • helps the mineralisation of bones and teeth.

- protects the teeth from dental caries

31
Q

What is a deficiency of iron called?

A

Iron deficiency anemia

32
Q

What are the symptoms of anemia?

A 
extreme tiredness (fatigue)
lack of energy (lethargy)
breathlessness.
feeling faint.
headaches.
pale skin.
noticeable heartbeats (palpitations)
33
Q

What is the function of water in the body?

A
  • Regulates body temperature.
  • Moistens tissues in the eyes, nose and mouth.
  • Protects body organs and tissues.
  • Carries nutrients and oxygen to cells
34
Q

What is caused by a lack of water?

A

Dehydration

35
Q

What are the symptoms of dehydration?

A 
feeling thirsty.
dark yellow and strong-smelling pee.
feeling dizzy or lightheaded.
feeling tired.
a dry mouth, lips and eyes.
peeing little, and fewer than 4 times a day.
36
Q

What is the function of fats in the body?

A
  • it is a source of essential fatty acids, which the body cannot make itself.
  • helps the body absorb vitamin A, vitamin D and vitamin E.
37
Q

Name 2 sources of fats?

A 
Avocados. 
Dark Chocolate. 
Whole Eggs.
Fatty Fish.
Nuts. 
Chia Seeds. 
Extra Virgin Olive Oil.
Butter/fatty spreads.
38
Q

What are the 2 types of carbohydrates?

A

Complex carbohydrates and Simple carbohydrates.

39
Q

What is the difference between simple and complex carbohydrates?

A

Simple - sugars

Complex - starch

40
Q

What are the two types of fibre?

A

Soluble and Insoluble

41
Q

What is the difference between soluble and insoluble fibre?

A

`Soluble - oats, fruit and vegetables

Insoluble - wholegrain cereal and bread

42
Q

What is a macronutrient?

A

Types of food needed in large amounts for energy, growth and repair.

43
Q

What is a micronutrient?

A

Types of food needed in small amounts for growth, the immune system and to maintain good health.

44
Q

What are the 3 macronutrients?

A

Protien, fats and carbohydrates.

45
Q

What are the 2 micronutrients?

A

Vitamins and minerals.

46
Q

What is carbohydrate loading?

A

A strategy used by endurance athletes, such as marathoners and triathletes, to maximize the storage of glycogen in the muscles and liver. Carbohydrate loading occurs when you eat a high-carbohydrate “training diet” at the same time that you scale back your activity level in the days before an event.

47
Q

What is energy balance?

A

The basis of weight control. Taking in and using up an equal number of calories is how body weight remains constant.

48
Q

What is metabolic rate?

A

the amount of energy expended by an organism in a given time period - usually daily.

49
Q

What 2 ways can we use to work out optimum weight?

A

Height/weight chart

BMI chart

50
Q

What are the factors that can affect optimum weight?

A

Height
Bone structure
Muscle girth
Gender

51
Q

What is energy measured in?

A

Calories

52
Q

What is the recommended daily calorie intake?

A

Men: 2500 per day
Women: 2000 per day

53
Q

What is the recommended daily protein intake?

A

Men: 56 grams per day
Women: 46 grams per day

54
Q

What is the recommended daily fat intake?

A

20-35% of calories

55
Q

What is the recommeded daily carbohydrate intake?

A

45-65% of calories

56
Q

How much water should you drink a day?

A

6-8 cups
Men: 3.7 litres
Women: 2.7 litres

57
Q

What is the recommended daily fibre intake?

A

30 grams per day

Physical Education (14 decks)

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