Topic on a page - energy use, diet, nutrition and hydration Flashcards
what is a balanced diet
- eating the right foods in the right amounts. this will allow us to exercise and work properly
- insufficient nutrients can cause ill health such as anaemia, rickets and scurvy
- no single food contains all of the nutrients the body needs, so you need to eat a variety of foods in the correct proportions
what are the reasons for a balanced diet
- any unused energy is stored as fat, which could cause obesity (particularly saturated fat)
- to provide suitable energy that can be used for activity
- to provide the nutrients needed for energy, growth and hydration
what is energy measured in
in calorie (Kcal)
where does energy come from
it is obtained from the food we eat
how many calories does the average male require per day
2500Kcal
how many calories does the average female require per day
2000 Kcal
what does the number of calories you need depend on
- age
- gender
- height
- energy expenditure (exercise)
explain energy balance
if we eat too much in relation to the amount of activity we do, we will become overweight
if we eat too little in relation to the amount of activity we do, we will become underweight
what do we require in our diet
- carbohydrates
- fats
- proteins
- vitamins and minerals
what are carbohydrates
the main preferred energy source for all types of exercise of all intensities (aerobic and anaerobic)
what percentage of a balanced diet should carbohydrates be
55% to 60%
what are examples of carbohydrate foods
- bread
- pasta
- rice
- potatoes
what are fats
fats are an energy source; they provide more energy than carbohydrates but only at a low intensity. it is easily stored in the body and can lead to weight gain
what percentage of a balanced diet should fats be
25% to 30%
what are examples of fatty foods
- butter
- oil
- fatty meats
- fried food
what is protein
protein are for growth and repair of muscle tissue. it is used by performers such as sprinters to aid muscle growth (hypertrophy)
what percentage of a balanced diet should be protein
15% to 20%
what are example of protein foods
- cheese
- milk
- eggs
- fish
- meat
what are vitamins and minerals
vitamins and minerals are for maintaining the efficient working of the body systems and general health this includes keeping our bones strong and our immune system working
what are foods with vitamins in
- fresh fruit
- vegetables
what are foods with minerals in
- meat
- vegetables
what is dehydration
excessive loss of body water, such that it interrupts the function of the body
what is hydration
having enough water to enable normal functioning of the body
what is rehydration
consuming water to restore hydration
what is water balance
taking in water (hydrating) to prevent dehydration due to loss of fluids
what are the effects of dehydration
- blood thickening (increased viscosity)
- increase in heart rate causing irregular rhythm
- increase in body temperature
- slowing of reactions
- muscle fatigue
what is the effect of blood thickening (increased viscosity)
slows blood flow which prevents the delivery of oxygen
what is the effect of increase in heart rate causing irregular rhythm
the heart has to work harder to deliver oxygen to the working muscles
what is the effect of an increase in body temperature
causes overheating, leading to heat exhaustion
what is the effect of slowing of reactions
increases reaction time which can slow down the time to make important decisions
what is the effect of muscle fatigue
causes cramp in muscles
