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
Overfat
Having more than the ideal amount of body fat
Obese
Weighing significantly more than the ideal weights for your heights and having an excess amount of body fat
Give examples of health risks due to a sedentary lifestyle
Heart disease, type 2 diabetes, obeisity, osteoporosis, poor posture, poor fitness, depression
How can excercise help prevent heart disease?
Cardiovascular exercise
How can exercise help prevent Type 2 diabetes?
Improves insulin actiom
How can exercise help prevent Obeisity?
Burns the calories off
How can exercise help prevent Osteoporosis?
Strengthens the bones
How can exercise help prevent Poor posture?
Strengthens muscles
How can exercise help prevent Depression?
Gives your body endorphins
What are performance enhancing drugs?
Substances used by athletes to improve their performances which artificially enhances personal characteristic
Why might athletes take PEDS?
- allows them to do better in their sport
- sponsors
- money
How do anabolic Steroids enhance performance?
Increases testosterone levels, increases muscle mass and develop bone growth, allows athletes to train harder, faster recovery
What are the negative side effects for anabolic steroids?
Early heart attacks
Strokes
Liver tumours
Kidney failure
Fatigue
How do beta blockers enhance performance?
Controls heart rate
Better precision and accuracy
What are the negative side effects for beta blockers?
Dizziness
Nausea
Nightmares
Insomnia
Diarrhea
Depression
How do diuretics enhance performance?
Increases amount of urine produced and to increase kidney functions
Doesn’t enhance performance but helps performers to meet weight restrictions.
What are the negative side effects for diuretics?
Dehydration
Dizziness
Muscle cramps
Kidney problems
Headaches
How do narcotic analgesics enhance performance?
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
What are the negative side effects of narcotic analgesics?
Makes injury worse long term
Loss of concentration
Hallucinations
Loss of balance and coordination
Nausea
Kidney/ liver damage
How do peptide hormones enhance performance?
Erythropoietin (EPO)
Increases red blood cell production and increases oxygen delivery to working muscles
What are the negative side effects of peptide hormones?
Increased thickness in blood
Blood clots/ strokes/ deep vein thrombosis
Increased risk of heart attack
How do growth hormones enhance performance?
Increase muscle mass and strength
What are the negative side effects of growth hormones?
Abnormal growth of hands and feet
Arthritis
Diabetes
Heart failure
Often damages ligaments and tendons
How do stimulants enhance performance?
Excites nervous system and raises heart rate
What are the negative side effects of stimulants?
Insomnia
Irregular heart beat
Addiction
Increased heart rate
High blood pressure
Irritability
How does blood doping enhance performance?
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
What are the negative side effects of blood doping?
Blood clots
Deep vein thrombosis
Risk of heart attack and stroke
