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PE > Energy use, diet, nutrition and hydration > Flashcards

Energy use, diet, nutrition and hydration Flashcards

1
Q

How many litres of water should a man have daily?

A

2.5 l

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2
Q

Affects of dehydration

A

> increase heart rate and the heart has to work harder to pump around thicker blood
increase body temperature
increase reaction time make poor decisions
muscle fatigue leading to cramp
dizziness/ nausea/ headaches/ blurred vision
blood thickening more viscous slowing spped at which it travels around the body

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3
Q

What is rehydration?

A

consuming water to restore hydration

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4
Q

What is dehydration?

A

excessive loss of water from the body, interputing the normal functioning of the body

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5
Q

What is hydration?

A

having enough water in the body to function normally

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6
Q

A perfromer needs more water depending on…

A

> duration
temperature
altitude
intensity

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7
Q

Water is lost as….

A

> urine
sweat/ faeces
water vapour when we breathe

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8
Q

How much of our body weight is water?

A

60%

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9
Q

How many litres of water is recommened for a women per day?

A

2l

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10
Q

What is a balanced diet?

A

A diet that contains the right quantity of food so that you consume only as many calories as you expend

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11
Q

A balanced diet will…

A

> provide energy
help our bodies grow
repair injured tissues
provide hydration

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12
Q

How much of our daily diet should consist of carbohydrates?

A

55-60%

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13
Q

How much of your daily intake should consist of protein?

A

15-20%

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14
Q

How much of your diet should consist of fat?

A

25-30%

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15
Q

SIMPLE CARBOHYDRATES examples and effect on the body

A

broken down quickley and provide body with immediate energy

>sugar, glucose, chocolaate bars

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16
Q

SIMPLE CARBOHYDRATES effect on performance

A

instant energy so you can have more energy from immediate impact

17
Q

COMPLEX CARBOHYDRATES examples and effects on body

A

released slowly by the body less likely ot be stores as fat

>starches, pasts, potato

18
Q

COMPLEX CARBOHYDRATES effect on performance

A

provide long term energy throughout exercise maintaining performance

19
Q

What do FATS do?

A

provide energy but only when excersing at a low intensity below MHR 60%

20
Q

SATURATED FATS effect on body

and examples

A

Increases risk of obesity and heart disease

> butter, cheese, cakes, crisps

21
Q

SATURATED FATS effect on performance

A

consumption should be limited to avoid carrying excess body weight and to reduce heart disease

22
Q

UNSATURATED FATS effect on the body

and examples

A

reduces risk of heart disease

> olive oil, oily fish, nuts

23
Q

PROTEINS effect on body

and examples

A

supports muscle growth and repair/ recover

>meat, pulses, fish, nuts, eggs

24
Q

PROTEINS effect on performance

A

stronger muscle growth, tackle stronger. Recover quicker without risk of injury

25
Q

What are VITAMINS and MINERALS important for?

examples

A 
maintaining the effcetive/ efficient working of the body systems and general health
A- spinach
C- oranges
calcium- milk
iron- red meat
26
Q

Benefits of a high protein diet

A

> increases muscle size/ strength
can be used to lose weight- fat is cut from diet
used for rehabilitaion from injury to repair damaged tissues

eg weight lifters, jockeys

27
Q

Benefits of carbo loading

A

> increase carbohydrate intake before big event
high levels of starchy food rich in carbs
increases amount of glycogen in muscles whihc delays tiredness

28
Q

Daily calorie intake for males

A

2500kcal

29
Q

Daily caloire intake for women

A

2000kcal

30
Q

Factors affecting calories required

HEIGHT

A

you need to consume more calories each day the taller you are as taller people have a larger skelton

31
Q

Factors affecting calories required

AGE

A

people under 25 need more calories than older people. as you age your body replaces muscle with fat and fat burns fewer calories than muscles

32
Q

Factors affecting calories required

GENDER

A

men tend to require more calories than women because:
> men tend to have a larger skeleton
> men tend to have a greater muscle mass

33
Q

Factors affecting calories required

ENERGY EXPENDITURE

A

the more you exercise, the more energy you need and therefore the more calories you need to consume

PE (12 decks)

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