Personal Health Flashcards
What is a balanced diet
Eating the right foods in the right amounts to help us to work and exercise properly
What are the nutrients
Proteins Fats Carbohydrates Minerals Vitamins Fiber Water
What are macronutrients
Carbohydrates
Fats
Proteins
The nutrients we need to have in our bodies in large quantities for energy growth and repair
What are carbs
Found in bread pasta potatoes and rice
Provide us with energy and sugars for aerobic and anaerobic activity
What are fats
In butter oil fatty meats and fried food
The smallest percentage of macronutrients
Provide us with energy but should be eaten in moderation
Easily stored in the body so can lead to weight gain
What are proteins
Found in egg cheese milk lean meat and fish
Used for growth and repair of the muscles can produce energy but no the main function
Aid muscle hypertrophy
What are micro nutrients
Vitamins and minerals
We need them to maintain good health
Our body can’t store some of them so wee need to eat them every day but in small quantities
What are vitamins
Found in fresh fruits and vegetables and can help to improve the immun system
Vitamin c aids the immune system
Vitamin d is found in dairy products and helps the body absorb calcium to keep the bones strong
What are minerals
Found in lots of different foods such as meat and vegetables
Helps with immune system as well as general health and growth
Calcium Is found in milk and other dairy products and helps to keep our bones strong
What are other nutrients
They are essential to keep us alive but not nutrients
Water prevents dehydration and is in most liquids and foods
Fibre aids the digestive system and is in foods like cereals and vegetables
How long before exercise should you eat
2 hours for an average meal
Up to 4 hours for a large meal
What happens when you eat too close to exercise
When you eat there is increased blood flow to the digestive system
When you exercise there needs to be increase blood flow to the working muscles
Undigested food in the stomach could cause pain
If digestion is not complete then we might not geht the energy we need to exercise
What is blood shunting
When we exercise the muscles need more oxygen
The heart rate and stroke volume increase so more blood is circulating in the body each minute
Blood is diverted away from inactive areas this is blood shunting usually it is diverted away from the stomach
What is vasoconstriction
When the blood vessels constrict and become smaller
When we exercise the inactive blood vessels vasoconstrict
What is vasodilation
The blood vessels dilate and become bigger
The blood vessels in the active areas dilate so more blood can travel to the active area to deliver oxygen
