Energy use, diet, nutrition and hydration

Question 1

How many litres of water should a man have daily?

Answer 1

2.5 l

Question 2

Affects of dehydration

Answer 2

> 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

Question 3

What is rehydration?

Answer 3

consuming water to restore hydration

Question 4

What is dehydration?

Answer 4

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

Question 5

What is hydration?

Answer 5

having enough water in the body to function normally

Question 6

A perfromer needs more water depending on…

Answer 6

> duration
temperature
altitude
intensity

Question 7

Water is lost as….

Answer 7

> urine
sweat/ faeces
water vapour when we breathe

Question 8

How much of our body weight is water?

Answer 8

60%

Question 9

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

Answer 9

2l

Question 10

What is a balanced diet?

Answer 10

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

Question 11

A balanced diet will…

Answer 11

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

Question 12

How much of our daily diet should consist of carbohydrates?

Answer 12

55-60%

Question 13

How much of your daily intake should consist of protein?

Answer 13

15-20%

Question 14

How much of your diet should consist of fat?

Answer 14

25-30%

Question 15

SIMPLE CARBOHYDRATES examples and effect on the body

Answer 15

broken down quickley and provide body with immediate energy

>sugar, glucose, chocolaate bars

Question 16

SIMPLE CARBOHYDRATES effect on performance

Answer 16

instant energy so you can have more energy from immediate impact

Question 17

COMPLEX CARBOHYDRATES examples and effects on body

Answer 17

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

>starches, pasts, potato

Question 18

COMPLEX CARBOHYDRATES effect on performance

Answer 18

provide long term energy throughout exercise maintaining performance

Question 19

What do FATS do?

Answer 19

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

Question 20

SATURATED FATS effect on body

and examples

Answer 20

Increases risk of obesity and heart disease

> butter, cheese, cakes, crisps

Question 21

SATURATED FATS effect on performance

Answer 21

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

Question 22

UNSATURATED FATS effect on the body

and examples

Answer 22

reduces risk of heart disease

> olive oil, oily fish, nuts

Question 23

PROTEINS effect on body

and examples

Answer 23

supports muscle growth and repair/ recover

>meat, pulses, fish, nuts, eggs

Question 24

PROTEINS effect on performance

Answer 24

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

Question 25

What are VITAMINS and MINERALS important for? | examples

Answer 25

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

Question 26

Benefits of a high protein diet

Answer 26

>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

Question 27

Benefits of carbo loading

Answer 27

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

Question 28

Daily calorie intake for males

Answer 28

2500kcal

Question 29

Daily caloire intake for women

Answer 29

2000kcal

Question 30

Factors affecting calories required | HEIGHT

Answer 30

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

Question 31

Factors affecting calories required | AGE

Answer 31

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

Question 32

Factors affecting calories required | GENDER

Answer 32

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

Question 33

Factors affecting calories required | ENERGY EXPENDITURE

Answer 33

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