Unit 1.1.5

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  • Unit 1.1.5
    • Definitions
      • DIET: The Normal Food We Eat
      • BALANCED DIET: A Balanced Diet Contains The Best Ratio Of Nutrients To Match Your Lifestyle And Maintain Good Health
        • Balanced diet will differ because of
          • Work
          • Metabolism
          • Body Type
          • Injury
    • Carbo-Loading
      • Boosting the amount of gycogen in the body before competition
      • Marathon runners/ triathletes
      • Make maximum use of athletes energy resourses
      • DIET PLAN
        • Early on - more protein to help muscles repair after high intensity training
        • Later on - High leels of carbs to increase glycogen stores, After race eat within 2 hours after race
    • Blood Flow
      • When excersize begins, blood is sent to the working muscles
      • Less Blood is therefore availible for digestion in the gut
        • Cramp
      • The flow of blood from other areas into the muscles is known as
        • BLOOD SHUNTING
      • An excersise session should not start until 2/3 hourse after a meal
    • Nutrients
      • Micronutrients
        • Minerals
          • Calcium
            • Vital to health, Strong bones, Muscle contraction, Strongest between 30-35
              • Milk, Cheese, Cereals, Green Veg
                • Lack causes osteoporosis
          • Iron
            • Carry Oxygen, Make red blood cells
              • Anemia
              • Meat, Liver, Green veg
          • Sodium
            • Regulate body water, Control blood pressure
              • Salt, Milk, Celery, Drinking Water
          • Potassium
            • Build muscle, Control Electrical activity of heart
              • Banana, Kiwi, Chicken, Fish
          • Zinc and Selenium in small amounts
        • Vitamins
          • A
            • GOOD FOR VISION
              • Milk, Cheese, Carrots
          • B
            • RELEASE CARBS
              • Whole Grains, Nuts
          • C
            • FIGHT INFECTION
              • Fruit, Veg
          • D
            • ABSORB CALCIUM
              • Milk, Liver, Fish, Eggs
          • E
            • GROWTH & DEVELOPMENT
              • Veg, Wholemeal bread
        • Fibre
          • Aids functioning of digestive system, Reduce cholesterol, Prevent constipation
            • SOLUBLE
              • Oats, Fruit, Veg,
            • INSOLUBLE
              • Wholegrain cereal and bread
        • Water
      • Macronutrients
        • Fats
          • 30%
          • GOOD
            • Oily fish, Leafy greens, Avocado, Nuts
          • BAD
            • Red Meat, Cheese, Dairy, Butter, Bacon
          • GOOD/ UNSATURATED FATS are good for hair, skin, nails, immune system
          • BAD/ SATURATED FATS clog arteries
        • Carbohydrates
          • COMPLEX
            • Slow-release energy. Stored in muscles and liver as gycogen
            • Oats, Rice, Cereal, Pasta
          • SIMPLE
            • Brown sugar, cakes, chocolate, sugar, fruit, veg
            • Release sugar quickly. Needs to be burnt off
          • 50%
        • Proteins
          • 15% max
          • Needed by every cell
          • Build muscle and provide energy
          • Sources
            • GOOD
              • Chicken, Oily Fish, Eggs, Nuts, Cereal, Rice, Pasta
            • BAD
              • Red Meat

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TomCorf

EPIC mindmap!

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