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GCSE y10 > Physical education > Flashcards

Physical education Flashcards

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1
Q

What is a micronutrient?

A

A nutrient that needs to be taken in small quantities

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2
Q

Identify micronutrients needed in a balanced diet

A

Vitamins
Minerals

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3
Q

What is a macronutrient?

A

A nutrient that needs to be taken in large quantities

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4
Q

Identify volume of calories men and women on average need

A

Men need 2500 calories per day on average.
Women need 2000 calories per day on average

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5
Q

Energy balanced equation

A

Calories consumed - calories burned

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6
Q

Identify the four factors that affect optimum weight

A

Gender, height, muscle girth, bone structure

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7
Q

Identify two ways athletes may manipulate their diet

A

Carbohydrate loading
Increase in protein intake

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8
Q

Describe the process of carb loading

A

They reduce their intake of carbs around a week before event to de pleat glycogen stores. A few days before the event they will eat a load of carbs (mainly complex carbs) for their energy to last longer

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9
Q

What is the purpose of protein?

A

Protein is used for growth and repair

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10
Q

What is the purpose of carbs?

A

Carbs are used as energy sources. Complex carbs produce longer lasting energy while simple carbs produce energy quicker.

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11
Q

What is the purpose of fats?

A

Fats are used for long lasting energy and insulation.

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12
Q

Examples of protein

A

Meat, fish, dairy, lentils, nuts, seeds,

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13
Q

Examples of carbs

A

Simple: sugar, glucose, fructose, energy gels
Complex: bread, pasta, rice, potatoes

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14
Q

Examples of fats

A

Monounsaturated: olive oil, avocados
Polyunsaturated: oily fish, nuts, sunflower oil, soya beans
Saturated: full-fat dairy, fatty meats,

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15
Q

Purpose of minerals

A

Essential for many processes, taken in small amounts

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16
Q

Purpose of vitamins

A

Essential for many processes. Needed in small amounts

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17
Q

Examples of minerals

A

Calcium- milk, canned fish, brocoli
Iron- watercress, brown rice, meat
Zinc- shellfish, cheese, wheat germ
Potassium- fruit, pulses, white meat

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18
Q

examples of vitamins

A

A- dairy, oily fish, yellow fruit
B- vegetables, whole grain cereals
C- citrus fruit, brocoli, sprouts
D- oily fish, eggs, fortified cereals

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19
Q

Describe increase in protein intake

A

Where athletes increase their protein for muscle growth and repair

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20
Q

Purpose of water and requirements

A
  • Body needs to be hydrated to stay healthy
  • failing to replace lost fluid can result in dehydration
  • women should drink around 1.6l of fluid and men should drink around 2l of fluid per day (varies according to temp and exercise)
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21
Q

Purpose of fibre

A

Important part of healthy diet. Only found in plant-based foods.
Soluble fibre - helps to reduce cholesterol. E.g. oats, barley, fruits, root vegetables
Insoluble fibre - keeps the bowel healthy.
E.g. whole meal cereals, whole meal bread, nuts

22
Q

How to work out BMI?

A

Kg/m squared

23
Q

Sedentary lifestyle

A

Lifestyle where there is little, irregular or no physical activity

24
Q

Overweight

A

Weighing more than the ideal weight for your heigh

25
Q

Overfat

A

Having more than the ideal amount of body fat

26
Q

Obese

A

Weighing significantly more than the ideal weights for your heights and having an excess amount of body fat

27
Q

Give examples of health risks due to a sedentary lifestyle

A

Heart disease, type 2 diabetes, obeisity, osteoporosis, poor posture, poor fitness, depression

28
Q

How can excercise help prevent heart disease?

A

Cardiovascular exercise

29
Q

How can exercise help prevent Type 2 diabetes?

A

Improves insulin actiom

30
Q

How can exercise help prevent Obeisity?

A

Burns the calories off

31
Q

How can exercise help prevent Osteoporosis?

A

Strengthens the bones

32
Q

How can exercise help prevent Poor posture?

A

Strengthens muscles

33
Q

How can exercise help prevent Depression?

A

Gives your body endorphins

34
Q

What are performance enhancing drugs?

A

Substances used by athletes to improve their performances which artificially enhances personal characteristic

35
Q

Why might athletes take PEDS?

A
  • allows them to do better in their sport
  • sponsors
  • money
36
Q

How do anabolic Steroids enhance performance?

A

Increases testosterone levels, increases muscle mass and develop bone growth, allows athletes to train harder, faster recovery

37
Q

What are the negative side effects for anabolic steroids?

A

Early heart attacks
Strokes
Liver tumours
Kidney failure
Fatigue

38
Q

How do beta blockers enhance performance?

A

Controls heart rate
Better precision and accuracy

39
Q

What are the negative side effects for beta blockers?

A

Dizziness
Nausea
Nightmares
Insomnia
Diarrhea
Depression

40
Q

How do diuretics enhance performance?

A

Increases amount of urine produced and to increase kidney functions
Doesn’t enhance performance but helps performers to meet weight restrictions.

41
Q

What are the negative side effects for diuretics?

A

Dehydration
Dizziness
Muscle cramps
Kidney problems
Headaches

42
Q

How do narcotic analgesics enhance performance?

A

Temporarily relieves pain (painkillers), interrupts signals sent from brain and dampen effect of painful stimuli, thus masking pain.

Increases performers pain threshold and mask injury so they can continue to compete

43
Q

What are the negative side effects of narcotic analgesics?

A

Makes injury worse long term
Loss of concentration
Hallucinations
Loss of balance and coordination
Nausea
Kidney/ liver damage

44
Q

How do peptide hormones enhance performance?

A

Erythropoietin (EPO)
Increases red blood cell production and increases oxygen delivery to working muscles

45
Q

What are the negative side effects of peptide hormones?

A

Increased thickness in blood
Blood clots/ strokes/ deep vein thrombosis
Increased risk of heart attack

46
Q

How do growth hormones enhance performance?

A

Increase muscle mass and strength

47
Q

What are the negative side effects of growth hormones?

A

Abnormal growth of hands and feet
Arthritis
Diabetes
Heart failure
Often damages ligaments and tendons

48
Q

How do stimulants enhance performance?

A

Excites nervous system and raises heart rate

49
Q

What are the negative side effects of stimulants?

A

Insomnia
Irregular heart beat
Addiction
Increased heart rate
High blood pressure
Irritability

50
Q

How does blood doping enhance performance?

A

Illegal, improve sporting performance

Happens by artificially increasing the number of red blood cells in the blood stream, boosting ability to bring oxygen to the muscles

51
Q

What are the negative side effects of blood doping?

A

Blood clots
Deep vein thrombosis
Risk of heart attack and stroke

52
Q
A

GCSE y10 (3 decks)

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