Soc 25-Energy Use,diet,nutrition And Hydration

Question 1

What is a balanced diet

Answer 1

A diet that contains a variety of different foods and nutrients essential to maintain a healthy lifestyle

Question 2

What are the seven key components to a balanced diet

Answer 2

Carbs
Fats
Proteins
Vitamins
Minerals
Water
Fibre

Question 3

What are macronutrients

Answer 3

Types of foods that you need in large amounts in your diet:protein,carbohydrates and fats

Question 4

What are carbohydrates

Answer 4

Stored in the muscles and liver as glycogen,it’s then quickly coverted into glucose when needed and used to provide energy

Question 5

What are complex carbohydrates

Answer 5

Starch found in natural foods such as bananas,brown rice,wholemeal bread and pasta,They help to provide slow release energy before exercise

Question 6

What are simple sugars

Answer 6

Found in fruits and cakes/chocolate,provide a quick release of energy before a match

Question 7

What do fats do

Answer 7

Provide energy and together with glycogen help muscles to work and also provide insulation,examples include nuts,oily fish,butter,bacon and margerine.Should be 30% of your total diet

Question 8

What are the two types of fats

Answer 8

Saturated and Trans

Question 9

What are proteins used for

Answer 9

Important to build muscle cells,assist growth and repair muscle tissues,particularly strength athletes use protein.Also provide energy

Question 10

What sports need lots of fats

Answer 10

Sumo wrestlers

Question 11

What sport needs lots of protein

Answer 11

Sprinters

Question 12

What sport needs the most carbs

Answer 12

Long distance runners

Question 13

What are vitamins and minerals used for

Answer 13

Vitamins and minerals are essential for a healthy body and to prevent certain diseases

Question 14

What is vitamin B used for

Answer 14

Release energy repair tissue

Question 15

What is vitamin C used for

Answer 15

Helps protect the body from infection,heals wounds and absorb minerals in food

Question 16

How does calcium help in the body

Answer 16

It’s important in the strength of bones and teeth and so reduces the risk of osteoporosis and means you are less likely to get injured

Question 17

Why is iron important in the body

Answer 17

It’s found in meat and important for the oxygen carrying capacity of the blood and formation of red blood cells.Without it the blood would not be able to carry oxygen around the body.Lack of Iron is called Anaemia which causes tiredness,shortness of breath and palpatations

Question 18

Why is water important

Answer 18

It transports nutrients waste and hormones around the body and controls the distribution of electrolytes.You need to hydrate and can add in tablets or have isotonic drinks to offset dehydration and reduce cramps

Question 19

What happens if your dehydrated

Answer 19

The blood is much thicker due to no water being present.Lose coordination,Nausea and cramps

Question 20

How do you maintain correct hydration levels before exercise

Answer 20

Test the colour of your urine,The paler,the more hydrated you are.If your urine is dark yellow you need water,Drink at regular intervals in the day around every 15 mins,drink a small amount before exercise

Question 21

How do you maintain correct hydration levels during exercise

Answer 21

If you feel thirsty drink,ensure water is accesible

Question 22

How do you maintain correct hydration levels after exercise

Answer 22

Start to drink as soon as you finish exercise within two hours replenish your stores,the sooner you replace fluid,the sooner you recover.Don’t drink alcohol straight after exercise as it’s a diuretic

Question 23

Why is fibre important in your diet

Answer 23

It aids the functioning of the digestive system and helps get rid of waste products,If you don’t rid yourself of these,it can lead to disease

Question 24

Why is soluble fibre useful ,incl examples

Answer 24

Help reduce blood cholesterol levels,examples include oats,fruit and veg

Question 25

Why is insoluble fibre useful ,incl examples

Answer 25

Bulking agent to prevent constipation,examples include wholegrain cereal and bread

Question 26

What is carbohydrate loading

Answer 26

A strategy athletes use to maximise the stores of glycogen (energy) in the liver and muscles

Question 27

What should an endurance athlete eat a week before a long race

Answer 27

Start of week,Protein based to repair muscles
After this you will eat high amounts of carbohydrates

Question 28

What is optimum weight

Answer 28

The most favourable weight to produce the best performance in your sport

Question 29

What are the factors affecting optimum weight

Answer 29

-Height
-Bone Structure
-Muscle Girth
-Gender

Question 30

What is dehydration

Answer 30

The loss of water and salts essential for normal body function

Question 31

What does hydrate mean

Answer 31

Take on water

Question 32

What is metabolic rate

Answer 32

The rate at which metabolic processes take place,the rate at which a body uses up energy

Question 33

What does hydration mean

Answer 33

Being hydrated means the body has the correct amount of water in cells,tissues and organs to function correctly

Question 34

How does iron benefit a sports perfromer

Answer 34

Helps increase haemoglobin so more oxygen can be carried around the bloodstream to prevent fatigue

Question 35

How does Zinc help a sports performer

Answer 35

Zinc promotes healing and cell growth/improved immune system so the athlete can remain healthy/fight off sickness