Health And Well Being Flashcards
What is a balanced diet
A balanced diet means eating the right foods in the right amounts this will enable us to work out and exercise properly
If we don’t eat a variety of food in the correct proportions we will not get all of the macronutrients and micronutrients
The eat well guide
The eat well guide shows how we need to make up our diet from different types of food to get a correct balance
Eat well guide photo
Variety as well as balanced
You need a balance of food from the different groups and a variety from within each group for example eat well guide
Eg vegetables we recommend to get 5 to 10 a day
What is the seven different area of balanced diet
Carbohydrates vitamin water protein minerals fibre fats
The energy balance.
The energy bale is making sure the quantity we take in relates to how much we exercise
If we eat to much and exercise little you will become overweight
If we eat little and exercise a lot we will become underweight
What is macronutrients
Are nutrient that we need to have in our diet in large quantities
We need them for energy and growth and repair
What is macronutrients
Are nutrient that we need to have in our diet in large quantities
We need them for energy and growth and repair
What is nutrients
Is something that gives nourishment to the body
What type of stuff macronutrients involve
Carbohydrates fats protein
What type of stuff macronutrients involve
Carbohydrates fats protein
What dose carbohydrates contain
In bread pasta potatoes, rice it provide energy for use in aerobic and anaerobic activity
What type of food dose carbohydrates contain
In bread pasta potatoes, rice it provide energy for use in aerobic and anaerobic activity
What dose fats contain
Butter oil fatty meals and fried foods
Should form smallest percentage of macronutrients in diet
Provide energy but should be eaten in moderation
Easy stored in the body
What dose fats contain
Butter oil fatty meals and fried foods
Should form smallest percentage of macronutrients in diet
Provide energy but should be eaten in moderation
Easy stored in the body
What dose protein contain
Cheese milk egg meat
Used to growth and repair
Can produce energy
Used for performance such as sprinting
What is micronutrient
Micronutrients are the nutrients that we need to have in our diet in small quantities
What is micronutrient
Micronutrients are the nutrients that we need to have in our diet in small quantities
What type of food is found in micronutrients
Minerals bad vitamin are in the food
Why do we need Minaraks and vitamin micronutrients
To maintain a good health
Can are body store micronutrients for future use
No
What can vitamin and minerals help
It can help your immune system
Where are vitamins found in
Fresh vegetables
Where is vitamin D found in
Dairy food such as milk cheese and egg and help the body absorb calcium
Is calcium a mineral or a vitamin
Calcium is an mineral or
What food is calcium found in
Milk and other dairy it keeps are bones stronger
is Water and fibre a maicronutrient
Water and fire is not an micronutrients but they are still needed in are balanced diet
What dose water prevents
Dehydration and it’s in more liquids and foods
What food is fibre found in
Cereal vegetables and nuts
What dose fibre do
AIDS the digestive system
What is optimum weight
Is the ideal weight Someone should be
What is the main things that your weight will vary (optimum weight)
Bone structure
Height
Sex
Muscle girth
Bone structure
Some people have longer or wider bones than others and will also have greater bone density
Sex
Whether your a man or female can make a difference to your weight make tend to have more muscle mass and therefore weight more
Muscle growth
This is size of the muscle it’s circumference people with bigger muscle will eight more bigger
What sport is good for having bigger muscle
Javelin
What sport is better for men due to there weight
Athletic
Advantage of height in sports
Where you need to outreach your opponent for example basketball
When the use of longer lever may be beneficial for example blowing and cricket
Dietary manipulation
In order to optimise performance top performance will plan exactly what they eat
What is the advantage of dietary manipulation
The timing of protein intake for power athletes
Carbohydrate loading for endurance athletes
Why is protein intake important for power athletes
To maximise repair of muscle tissue broken down during explosive activity
And to rest and recovery
What approach is used for protein intake take
Performance that work anaerobically for example sprinters
Hammer throwers
Power lifters
Carbohydrate
This strategy increases the amount of carbohydrate stored as glycogen in the muscle to provide energy for performance the body can’t store carbohydrates so it’s normally converted into fat
Carbohydrates loading
Carbohydrate makes more energy from carbohydrates available for performance during activities
What is the method carbohydrates loading used by
It’s used by endurance performance for example
Cross country skiers
Marathon runners
Triathlete
Hydration for physical activity and sport
When we sweat during physical activity we lose water and salt it is vital that correct levels of these are maintained
What dose lack of fluid lead to
Dehydration
What dose dehydration cause
Dizziness
Nausea
Fatigue
Heat stroke
Muscle cramp
How do u avoid dehydration
You need to drink plenty water or energy drinks
Two hours before performance
Whenever during performance
what are the 3 things minerals include
calcium iron zinc
what are the importance of minerals
calcium to keep are bones stronger and increase bone density which will help to prevent fractures
irons oxygen carrying capacity of red blood cells prevent fatigue
zinc healing and cell growth improving immune system remain healthy and fight off illness
what dose eating more carbohydrate increase
the glycogen stored in uncles in liver mostly carbs
what doses some athletes do few days before a marathon run
for example they eat more potatoes rice but ensuring the intake of 2000 kcals glucose(glycogen) + oxygen
why doses athletes what to eat more carbohydrates few days before there race
increased carbohydrates result in increased glycogen stores in muscles which is readily available energy
(aerobic athletes marathon runner triathletes)
what dose protein do
repairs muscles and aids muscle growth
why is the timing of protein intakes important for power athletes
to maximise the repair of muscle tissues after training
what dose protein help athletes as soon as they take it after exercise
to maximise repair of tissue this increase protein synthesis and therefore muscle gowth
what are two micronutrients
minerals and calcium potassium zinc sulphur iron
vitamins specific vitamins
explain why it is importance for weight lifters to consider for timing of there protein intake
it allows the weightlifters muscle to repair grow
it should be consumed soon after exercise
so they can recover from training more quickly so they can increase protein synthesis
what happens if your exercise
your lose fluids
what happens if you don’t replace the fluids
you’ll become dehydrated
causes of dehydration
dizzy fatigue nausea cramp heat stroke
describe two possible benefits of drinking water during an event
maintains hydration prevent dehydration avoid dixxi fatigue headache
allows them to sweat so they can maintain core body temperature
increase blood flow to working muscles os transport to working muscles so they can work aerobically for longer
