energy use, diet, nutrition and hydration Flashcards
why we should have a balanced diet?
-allows us to exercise and work properly
-insufficient nutrients can lead to illness
-no single food contains all the nutrients the body needs
-any unused energy is stored as fat- leads to obesity
-to provide suitable energy that can be used for activity
-to provide the nutrients needed for energy, growth and repair
how many calories do male and females need per day?
male- 2500 kcal
female-2000kcal
what factors affect how many calories someone needs?
age, height, gender, energy expenditure
why do we need an energy balance?
too much- will become overweight
too little-underweight
what are the 4 main categories of food we need for a balanced diet?
carbohydrates, fats, proteins, vitamins and minerals
why do we need carbs in our diets?
-main energy source for all types of exercise- 55-60% of our diet should be these
examples of foods that are high in carbohydrates?
bread, pasta, rice, potatoes
why do we need fats in our diets?
fats are an energy source, they provide more energy than carbohydrates but at a low intensity. it can easily be stored in the body and lead to weight gain
25-30% of our diet should be fats
examples of foods high in fats?
butter, oil, fatty meats, fried foods
why do we need protein in our diets?
-needed for growth and repair of muscle tissue. It is used by performers such as sprinters to aid muscle growth (hypertrophy)
diet should contain 15-20% of protein
examples of foods high in protein?
cheese, eggs, milk, fish, meat
why do we need vitamins and minerals in our diets?
needed for maintaining efficient body systems and general health such as keeping our bones strong
foods that are high in vitamins?
fresh fruit, vegetables
foods that are high in minerals?
meat, vegetables
what is dehydration?
excessive loss of body water, such that it interrupts the function of the body
what is hydration?
having enough water to enable normal functioning of the body
what is rehydration?
consuming water to restore hydration
what is water balance?
taking in water to prevent dehydration due to loss of fluids
what are the 5 effects of dehydration?
blood thickening
increase in heart rate causing irregular rhythm
increase in body temperature
slowing of reactions
muscle fatigue
disadvantages of blood thickening due to dehydration?
slows blood flow, which is preventing the delivery of oxygen
disadvantages of increased heart rate causing irregular heart rhythm due to dehydration?
the heart has to work harder to deliver oxygen to the working muscles- strain on heart
disadvantages of increased body temp due to dehydration?
causes overheating, leading to heat exhaustion
disadvantages of slowing of reactions due to dehydration?
increases reaction time, which can slow the time to make important decisions
disadvantages of muscle fatigue due to dehydration?
causes cramp in muscles
