Physical education Flashcards
What is a micronutrient?
A nutrient that needs to be taken in small quantities
Identify micronutrients needed in a balanced diet
Vitamins
Minerals
What is a macronutrient?
A nutrient that needs to be taken in large quantities
Identify volume of calories men and women on average need
Men need 2500 calories per day on average.
Women need 2000 calories per day on average
Energy balanced equation
Calories consumed - calories burned
Identify the four factors that affect optimum weight
Gender, height, muscle girth, bone structure
Identify two ways athletes may manipulate their diet
Carbohydrate loading
Increase in protein intake
Describe the process of carb loading
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
What is the purpose of protein?
Protein is used for growth and repair
What is the purpose of carbs?
Carbs are used as energy sources. Complex carbs produce longer lasting energy while simple carbs produce energy quicker.
What is the purpose of fats?
Fats are used for long lasting energy and insulation.
Examples of protein
Meat, fish, dairy, lentils, nuts, seeds,
Examples of carbs
Simple: sugar, glucose, fructose, energy gels
Complex: bread, pasta, rice, potatoes
Examples of fats
Monounsaturated: olive oil, avocados
Polyunsaturated: oily fish, nuts, sunflower oil, soya beans
Saturated: full-fat dairy, fatty meats,
Purpose of minerals
Essential for many processes, taken in small amounts
Purpose of vitamins
Essential for many processes. Needed in small amounts
Examples of minerals
Calcium- milk, canned fish, brocoli
Iron- watercress, brown rice, meat
Zinc- shellfish, cheese, wheat germ
Potassium- fruit, pulses, white meat
examples of vitamins
A- dairy, oily fish, yellow fruit
B- vegetables, whole grain cereals
C- citrus fruit, brocoli, sprouts
D- oily fish, eggs, fortified cereals
Describe increase in protein intake
Where athletes increase their protein for muscle growth and repair
Purpose of water and requirements
- 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)
Purpose of fibre
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
How to work out BMI?
Kg/m squared
Sedentary lifestyle
Lifestyle where there is little, irregular or no physical activity
Overweight
Weighing more than the ideal weight for your heigh
