PE Flashcards
Components of a balanced diet
Protein Fat Carbohydrates Water Dietary fiber Minerals Vitamins
What is the function of carbohydrates?
Main energy supply
Available for immediate energy
How is carbohydrates used?
Absorbed as glucose in small intestine
Excess stored as muscle and liver glycogen and as fat
What is the function of fats?
Secondary energy supply
Energy source for long duration low intensity aerobic exercise
What is proteins used for?
Used for growth and repair by all tissues
Used as energy source when body is depleted of CHO and fat
Used as energy supply
What is vitamins used for?
Organic substances used for crucial function in almost all bodily functions Regulate metabolism Facilitate energy release Bone formation Tissue synthesis
Function of mineral
Calcium = structure in bones and teeth
Iron = red blood cell production
Other minerals assist in synthesising glycogen,fat and protein
Function of dietary fibre
Give bulk to food residues in the intestines
Aid gastrointestinal functioning
Function of water
Transports nutrients and leaves the body in urine and faces
Lubricates joints, keeping bony surfaces from grinding against each other
Provides structure and form to the body
What is energy balance?
Neutral energy balance
Energy intake = Energy expenditure
Positive energy balance
How to create a positive energy balance?
More energy is eaten as food than energy via exercise
What is excess carbohydrates stored as?
Glycogen
How is carbohydrates stored?
When glycogen stores are filled, CHO with fat intake are converted to fatty acids and glycerol which are then stored as triglycerides or fat in adipose tissues, around major organs, underneath the skin, and in the skeletal system
What causes coronary heart disease/hypertension?
Excessive weight gain
How to control obesity?
To shift the energy relationship so that the energy output exceeds energy intake- aka negative energy balance
energy intake < energy expenditure
More energy expended than eaten
How do you manipulate diet to account for intensity and duration for exercise?
Glycogen - any type of exercise
60 and 70% of daily energy intake from carbohydrates
The longer the duration, the greater the % of CHO intake
Marathon running = dietry manipulation technique (carbo-loading) = increase muscle glycogen store
What is carbo-loading/
A process where extra carbohydrate is taken in after short period of carbohydrate starvation
Why eat 2 hours before exercise?
Increases blood glucose concentrations and hence stimulating the greater insulin release needed to covert glucose to glycogen
What is protein needed for?
Additional protein intake is needed to compensate for increased muscle breakdown that happens during and after exercise
Build up new muscle cells
Strength training
What part of the balanced diet plate should be restricted and when can it be used?
Fat intake
Unless additional body mass is required,sumo wrestling
Which fat is preferable?
Unsaturated fats
How to get the right balance of vitamins and minerals?
Daily recommended intake of fresh fruit/vegetables
When and what should you eat before and exercise period?
Food should be eaten 3-4 hours prior to competition so that it is well digested and absorbed into the bloodstream
Meal should be high in carbohydrates, low in fat and moderate in fibre to aid digestive process
