Topic 1.1.5 Your personal health and well being (DIET) Flashcards
What are the two types of Carbohydrates?
complex and simple
Carbohydrates give us
energy
Complex carbohydrates are referred to as….
starch
Complex carbohydrates can be found in…
Natural foods such as: - bananas - brown rice - wholemeal bread/pasta - nuts - potatoes
Carbohydrates should be what % of our daily intake
50%
Simple carbohydrates are referred to as…
sugars
Simple carbohydrates can be found in…
Fruit and vegetables
Carbohydrates are stored…
in the muscles and the liver as glycogen. This is then converted into glucose for energy
Which provides a slower and long lasting release of energy? (complex/simple carbohydrate)
Complex carbohydrate
Fats are important as they…
provide energy and help muscles to work
Fats can be found in…
butter, margarine and cooking oils. Bacon, cheese, and nuts
Fats should be what % of our daily intake
20%
Protein is important to…
build muscles and repair damaged tissue.
Minerals include:
Calcium an Iron
Calcium is vital for health especially…
growth and formation of bones and teeth
It is important to maintain calcium to reduce likelihood of…
Osteoporosis
The main source of calcium in the diet is…
Milk, cheese and cereals
Iron is essential to…
the blood
Lack of iron can lead to…
Anaemia
Many foods contain iron but the best most easy way to get iron is from…
meat
Vitamins are necessary for…
- Good vision - Good skin - Red blood cell formation - Healing - healthy bones and teeth - blood clotting
Water accounts for around how much of the body weight?
50%
Water is essential to…
control temperature
Elite sports performers make sure they eat a balanced diet.
Briefly explain the importance of carbohydrates to an elite athlete (2 marks)
Carbohydrates provide energy (1) so qaulity of performance remain high (1)
or
Carbohydrates provide energy (1) so they cna last longer in their game/race/event (1)
or
Carbohydrates provide energy (1) so they can maintain/continue activity level in game/race/event (1)
or
Carbohydrates provide energy (1) so can increase intensity/work rate when needed in a fast break (1)
Elite sports performers make sure they eat a balanced diet.
Briefly explain the importance of protein to an elite athlete (2 marks)
Preotein is used for growth/increased muscle mass/bigger muscles (1) so stronger/powerful/faster for their event (1)
or
Repair of tissue/muscle (1) to recover from injury / quicker recovery (1)
Adrianna is a basketball player. Due to a lack of time she oftern eats her dinner just before playing Basketball.
Explain why eating a large meal jsut before exercise might have a negative effect on performance (3 marks)
Blood shunting occurs (1)
Increased blood flow to the digestive system is required after eating a large meal (1)
However blood flow is required to the active muscles during exercise (1)
Resulting in insufficient blood flow for increased blood flow to both the digestive system and active muscles / exercise causes blood flow to digestive system to be restricted / blood goes to muscles rather than digestive system (1)
What nutrient is missing
Fats
Fibre
Water
Minerals
Vitamins
Protein
Carbohydrate
State the importance of carbohydrate in maintaining an active lifestyle
Provides energy
Some vitamins and minerals can increase bone strength.
Apart form diet, how else can a person increase their bone strength?
Weight bearing exercise
e.g. running, jogging, aerobics, playing tennis
Explain why we are told not to exercise immediately after eating a large meal (3 marks)
Blood shunting (1)
To digest food the digestive system needs a (greater) blood supply (1)
But during exercise muscles need a greater blood supply/blood is shunted form stomach to working muscles (1)
Therefore there would be insufficient blood flow to exercise effectively as needed by the digestive system (1)
Therefore food would not be completely broken down (1)
Which one of the following nutrients should form the largest proportion of our diet
A: Vitamins
B: Fats
C: Proteins
D: Carbohydrates
Carbohydrates
Which statement correctly identifies the effect of calcium on the skeletal system
A: Keeps the skeleton free from disease
B: Gives the skeleton strength
C: Provides the skeleton with energy
D: Assists the skeleton in the production of red blood cells
B: Gives the skeleton strength
Explain what would happen if a person had a lack of micronutrients (2 marks)
Insufficient can lead to deficiency illness OR Lack of vitamins/mineral can lead to ill health OR micronutrients are vitamins and minerals (1)
For exmaple without enough clacium an individual could suffer with osteoporosis/weak bones making it difficult to lead a healthy, active lifestyle (1)
Explain what would happen if a person had sufficient micronutrients (2 marks)
The correct ratio of micronutrients are vitamins and minerals OR they help to maintain health/body systems (1)
For example, Iron prevents anaemia, OR vitamin D and calcium help increase stength of bones (1)
Which onw of the following statments is true
A: There is no need to wait to exercise after eating a large meal
B: During exercsie blood is redistributed away from muscles being used
C: The amount of exercise, work and rest has no impact on personal health
D: Blood shunting is the term used to describe the redistribution of blood during exercise
D: Blood shunting is the term used to describe the redistribution of blood during exercise
Which of the two days, Monday or Tuesday, provided a more balanced diet?
Monday
- Breakfast - None
- Lunch - Burger and chips
- Dinner - Egg and chips
- Snack - chocolate abrs x 2
- drinks - 1 liter water, 1 litre coke
Tuesday
- Breakfast - Cereal
- Lunch - Tune sandwich from home
- Dinner - Chicken, potatoes, peas
- Snack - crisps
- drinks - 1 liter water
Tuesday
Explain the requirements of a balanced diet (4 marks)
Balanced diet should include carbohydrates, proteins, fats, vitamins, minerals, water and fibre (macronutrients and micronutrients) (1)
Correct amount of nutrients (1)
Fats or carbohydrates for energy OR protein for growth and repari (1)
Micronutrients (vitamins and minerals) for maintaining body health (1)
Water to avoid dehydration OR fibre to help digestion (1)
Planning what and when to eat is an important part of leading a healthy, active lifestyle. Which following would be the most appropriate amount of time to leave before exercising after a large meal?
A: No need to wait as the food will provide essential energy
B: Five minutes
C: Half an hour
D: Two hours
D: Two hours
Explain how diet may influence personal health (1)
Eat too muc become overweight which puts a strain on vital organs
OR
Don’t eat enough become anorexic
OR
Eating the wrong diet can cause health problems e.g. heart attack
Why do you need to consider what you eat if you exercise regularly
Carbohydrates needed to provide energy
OR
Protein needed to allow growth and repair
OR
The amount of energy you consume needs to equal the amount you use
OR
Balanced diet therefore well enough to exercise
