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GCSE PE > Soc 25 - Energy Use, Diet, Nutrition & Hydration > Flashcards

Soc 25 - Energy Use, Diet, Nutrition & Hydration Flashcards

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1
Q

What is a balanced diet

A

A diet that contains a variety of different foods and nutrients essential for maintaining a healthy lifestyle

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2
Q

7 elements in a balanced diet

A
  • carbohydrates
  • fats
  • protein
  • minerals
  • water
  • fibre
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3
Q

Macronutrients

A

Types of food that you need in large amounts in your diet

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4
Q

3 macronutrients

A

Protein, carbohydrates, fats

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5
Q

What are carbohydrates

A

Stored in liver and muscles as glycogen, which is quickly converted into glucose and used to provude energy

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6
Q

What are complex carbohydrates

A

Found in natural foods, slow releasing energy source and helps release energy for exercise and should form about half your daily intake

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7
Q

Examples of complex carbohydrates

A

Bannanas, brown rice, wholemeal bread

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8
Q

What are simple carbohydrates

A

Quick release of energy through sugars. Found in their natural form in fruit and veg

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9
Q

Examples of simple carbohydrates

A

Biscuits, cakes, chocolate

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10
Q

What do fats provide

A

A source of energy and together with glycogen and helps muscles to work

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11
Q

What foods contain fats

A

Margarine, cooking oils, bacon, cheese

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12
Q

Why are proteins important

A

Helps build and repair damaged muscle tissues. Proteins are particularly important to strengthen athletes such as rugby. Also used to provide energy

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13
Q

What athletes need fats

A

Sumo wrestlers

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14
Q

What athletes need proteins

A

Sprinter for explosive strength and muscles

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15
Q

What athlete need more carbohydrates

A

Marathon runners

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16
Q

Why do we need vitamins and minerals ( micronutrients)

A

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

17
Q

Why do vitamin and minerals come under micronutrients

A

Because we only need small amounts of them

18
Q

Vitamin B

A

Release energy, repair tissue

19
Q

Vitamin C

A

Protects body from infection, heal wounds and absorb minerals from food

20
Q

What is the purpose of having water in the body

A

Transports nutrients, waste and hormones around the body and controls the distribution of electrolytes. Water also controls body temperature

21
Q

Why are minerals important for the body

A

Essential for the health of the body.

22
Q

2 key minerals the body needs

A

Calcium and iron

23
Q

What happens if your dehydrated

A

The blood is thicker due to no water being present, loss of co-ordination, nausea and cramps

24
Q

How to maintain hydration levels before exercise

A
  • test colour of urine: if yellow to orange you need more fluid
  • drink in regular intervals throughout the day
  • 15 mins before top up fluid
25
Q

How to maintain hydration levels during exercise

A
  • if you feel thirsty drink, don’t be tempted to carry on if you know you should stop for a water break
  • think about the best way to have water on hand whilst you exercise
26
Q

How to maintain hydration levels after exercise

A
  • start to drink fluid after exercise - the sooner you take on fluids, the sooner you will recover
  • don’t drink alcohol straight after exercise
27
Q

Why shouldn’t you drink alcohok straight after exercise

A

Alcohol is a duiretic which makes you produce more urine which removes water from the body

28
Q

Why is fibre important

A

It is important as it aids the functioning of the digestive system. This gets rid of waste products which could lead to a disease

29
Q

2 types of fibre

A

Soluble, insoluble

30
Q

Soluable fibre

A

Helps reduce cholersterol levels

31
Q

Insoluable fibre

A

Bulking agent which prevents constapation

32
Q

What is carbohydrate loading

A

Strategy that athletes use to maximise the stores of glycogen (or energy) in their muscles and liver

33
Q

What should an athlete eat in the week leading up to a distance race

A
  • start of week: eat more protein which helps muscles repaire
  • end of week: high levels of carbohydrates
34
Q

How does iron benefit a sports performer

A
  • iron is linked with haemoglobin/the oxygen carrying capactiy of RBC
  • more oxygen can be carried around the body
  • prevents fatigue / onset of lactic acid
35
Q

How does zinc benefit a sports performer

A
  • promotes healing and cell growth / improved immune system
  • so athlete remains healthy and fights off sickness

GCSE PE (27 decks)

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