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Pe > Health And Well Being > Flashcards

Health And Well Being Flashcards

1
Q

What is a balanced diet

A

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

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2
Q

The eat well guide

A

The eat well guide shows how we need to make up our diet from different types of food to get a correct balance

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3
Q

Eat well guide photo

A
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4
Q

Variety as well as balanced

A

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

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5
Q

What is the seven different area of balanced diet

A

Carbohydrates vitamin water protein minerals fibre fats

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6
Q

The energy balance.

A

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

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7
Q

What is macronutrients

A

Are nutrient that we need to have in our diet in large quantities
We need them for energy and growth and repair

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8
Q

What is macronutrients

A

Are nutrient that we need to have in our diet in large quantities
We need them for energy and growth and repair

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9
Q

What is nutrients

A

Is something that gives nourishment to the body

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10
Q

What type of stuff macronutrients involve

A

Carbohydrates fats protein

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11
Q

What type of stuff macronutrients involve

A

Carbohydrates fats protein

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12
Q

What dose carbohydrates contain

A

In bread pasta potatoes, rice it provide energy for use in aerobic and anaerobic activity

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13
Q

What type of food dose carbohydrates contain

A

In bread pasta potatoes, rice it provide energy for use in aerobic and anaerobic activity

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14
Q

What dose fats contain

A

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

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15
Q

What dose fats contain

A

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

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16
Q

What dose protein contain

A

Cheese milk egg meat
Used to growth and repair
Can produce energy
Used for performance such as sprinting

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17
Q

What is micronutrient

A

Micronutrients are the nutrients that we need to have in our diet in small quantities

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18
Q

What is micronutrient

A

Micronutrients are the nutrients that we need to have in our diet in small quantities

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19
Q

What type of food is found in micronutrients

A

Minerals bad vitamin are in the food

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20
Q

Why do we need Minaraks and vitamin micronutrients

A

To maintain a good health

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21
Q

Can are body store micronutrients for future use

A

No

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22
Q

What can vitamin and minerals help

A

It can help your immune system

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23
Q

Where are vitamins found in

A

Fresh vegetables

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24
Q

Where is vitamin D found in

A

Dairy food such as milk cheese and egg and help the body absorb calcium

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25
Q

Is calcium a mineral or a vitamin

A

Calcium is an mineral or

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26
Q

What food is calcium found in

A

Milk and other dairy it keeps are bones stronger

27
Q

is Water and fibre a maicronutrient

A

Water and fire is not an micronutrients but they are still needed in are balanced diet

28
Q

What dose water prevents

A

Dehydration and it’s in more liquids and foods

29
Q

What food is fibre found in

A

Cereal vegetables and nuts

30
Q

What dose fibre do

A

AIDS the digestive system

31
Q

What is optimum weight

A

Is the ideal weight Someone should be

32
Q

What is the main things that your weight will vary (optimum weight)

A

Bone structure
Height
Sex
Muscle girth

33
Q

Bone structure

A

Some people have longer or wider bones than others and will also have greater bone density

34
Q

Sex

A

Whether your a man or female can make a difference to your weight make tend to have more muscle mass and therefore weight more

35
Q

Muscle growth

A

This is size of the muscle it’s circumference people with bigger muscle will eight more bigger

36
Q

What sport is good for having bigger muscle

A

Javelin

37
Q

What sport is better for men due to there weight

A

Athletic

38
Q

Advantage of height in sports

A

Where you need to outreach your opponent for example basketball

When the use of longer lever may be beneficial for example blowing and cricket

39
Q

Dietary manipulation

A

In order to optimise performance top performance will plan exactly what they eat

40
Q

What is the advantage of dietary manipulation

A

The timing of protein intake for power athletes

Carbohydrate loading for endurance athletes

41
Q

Why is protein intake important for power athletes

A

To maximise repair of muscle tissue broken down during explosive activity

And to rest and recovery

42
Q

What approach is used for protein intake take

A

Performance that work anaerobically for example sprinters
Hammer throwers
Power lifters

43
Q

Carbohydrate

A

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

44
Q

Carbohydrates loading

A

Carbohydrate makes more energy from carbohydrates available for performance during activities

45
Q

What is the method carbohydrates loading used by

A

It’s used by endurance performance for example

Cross country skiers
Marathon runners
Triathlete

46
Q

Hydration for physical activity and sport

A

When we sweat during physical activity we lose water and salt it is vital that correct levels of these are maintained

47
Q

What dose lack of fluid lead to

A

Dehydration

48
Q

What dose dehydration cause

A

Dizziness
Nausea
Fatigue
Heat stroke
Muscle cramp

49
Q

How do u avoid dehydration

A

You need to drink plenty water or energy drinks
Two hours before performance
Whenever during performance

50
Q

what are the 3 things minerals include

A

calcium iron zinc

51
Q

what are the importance of minerals

A

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

52
Q

what dose eating more carbohydrate increase

A

the glycogen stored in uncles in liver mostly carbs

53
Q

what doses some athletes do few days before a marathon run

A

for example they eat more potatoes rice but ensuring the intake of 2000 kcals glucose(glycogen) + oxygen

54
Q

why doses athletes what to eat more carbohydrates few days before there race

A

increased carbohydrates result in increased glycogen stores in muscles which is readily available energy
(aerobic athletes marathon runner triathletes)

55
Q

what dose protein do

A

repairs muscles and aids muscle growth

56
Q

why is the timing of protein intakes important for power athletes

A

to maximise the repair of muscle tissues after training

57
Q

what dose protein help athletes as soon as they take it after exercise

A

to maximise repair of tissue this increase protein synthesis and therefore muscle gowth

58
Q

what are two micronutrients

A

minerals and calcium potassium zinc sulphur iron

vitamins specific vitamins

59
Q

explain why it is importance for weight lifters to consider for timing of there protein intake

A

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

60
Q

what happens if your exercise

A

your lose fluids

61
Q

what happens if you don’t replace the fluids

A

you’ll become dehydrated

62
Q

causes of dehydration

A

dizzy fatigue nausea cramp heat stroke

63
Q

describe two possible benefits of drinking water during an event

A

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

Pe (11 decks)

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