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Sport 2 - Coggle Diagram

- - - - What is it :question:
        
        • Growth (important for children / teens / pregnant women)
        • Building and repairing tissue
        • Immunity function
        • Making essential hormones / enzymes
        • Energy when carbohydrates are not available
        • Preserving lean muscle mass
      - Types
        
        Complete
        
        Cheese
        
        Fish
        
        Meat
        
        Poultry
        
        Milk
        
        Incomplete
        
        Beans
        
        Rice
        
        Cereals
        
        Bread
        
        Pasta
      - Quantities
        
        Men - No more than 55g a day
        Women - No more than 45g a day
    - - What is it :question:
        
        • Are the body's main sources of fuel
        • Are easily used by the body for energy
        • Are needed for the central nervous system, the kidneys, the brain and the muscles (including the heart) to function properly
        • Can be stored in the muscles and liver and later used for energy
        • Are important in intentinal health and waste elimination
      - Types
        
        Simple (Monosaccarides)
        
        'Quick release energy'
        
        Examples
        
        Sugar
        
        Jam
        
        Fizzy drinks
        
        Complex (Polysaccarides)
        
        'Slow release energy'
        
        Examples
        
        Rice
        
        Bread
        
        Bagels
        
        Pasta
        
        Cereals
      - Quantities
        
        • Complex carbohydrates should comprise 50%-60% of total calories consumed
        • More active individuals will need 70% to replace depleted glycogen store
    - - What is it :question:
        
        • Normal growth and development
        • Energy (fat is the most concentrated source of energy)
        • Absorbing certain vitamins (like vitamins A, D, E, K)
        • Providing heat insulation, cushioning and buoyancy for the organs
        • Maintaining cell membranes
        • Providing taste, consistency and stability to foods
      - Types
        
        Saturated
        
        Lard
        
        Butter
        
        Cream
        
        Meat
        
        Monosaturated
        
        Peanut butter
        
        Olive oil
        
        Rapeseed oil
        
        Polyunsaturated
        
        Soya oil
        
        Soft margarine
        
        Low-fat spreads
      - Quantities
        
        Too much saturated fat within our diet causes significant health problems :warning:
        
        Should comprise 20%-35% of our total calories
        
        Men - No more than 30g a day Women - No more than 20g a day
  - - - What is it :question:
        
        • Fat-soluble vitamin
        • Needed for the normal functioning of the eyes and respiratory tract
        • Keeps the immune system healthy
      - Forms
        
        Retinol (animal sources)
        
        Liver
        
        Whole milk
        
        Carotenoids (plant sources)
        
        Green leafy vegetables
        
        Carrots
        
        Orange coloured fruits
      - Quantities
        
        Men - 0.7mg a day
        Women - 0.6mg a day
        
        Too much vitamin A causes an increased risk of fractures
        
        Deficiency leads to poor vision / blindness
    - - What is it :question:
        
        • Support the breakdown and release of energy from food
        • Keep the eyes, skin and nervous system healthy
      - Examples
        
        Cereal
        
        Lean meats
        
        Eggs
        
        Wholegrain breads
      - Quantities
        
        Limited evidence of issues caused by too much vitamin B
        
        Most vitamins cannot be produced by your body and must be supplied by a balanced diet
    - - What is it :question:
        
        • Also known as ascorbic acid
        • Helps to protect cells, keeps them healthy
        • Needed in maintenance of healthy connective tissue
        • Helps wound healing
        • Acts as an antioxidant that protects the body from damage by free radicals
      - Examples
        
        Peppers
        
        Fresh citrus fruits
        
        Green vegetables
        
        Tomatoes
        
        Berries
      - Quantities
        
        Adults need 40mg of vitamin C a day
        
        Scurvy can result from lack of ascorbic acid. Scurvy leads to spots on the skin, bleeding gums and loose or loss of teeth
        
        Overnutrition of ascorbic acid is rare
    - - What is it :question:
        
        • Needed for the absorption of calcium and phosphorus from foods, keeping bones healthy
        • Enhances immune function and improves muscle strength
        • Found in our diet, but most is gained from sunlight
      - Examples
        
        Oily fish - such as salmon, sardines, herring and mackerel
        
        Red meat
        
        Liver
        
        Egg yolks
        
        Fortified foods – such as some fat spreads and breakfast cereals
      - Quantities
        
        Too much can lead to excess levels of calcium in the blood
        
        Deficiency of vitamin D leads to rickets and the formation of soft bones
        
        Deficiency in adults can cause pain and muscular weakness
        
        Young children, housebound older adults and people practicing certain religions where their skin must be covered are at risk of deficiency through lack of exposure of their skin to sunlight
    - - What is it :question:
        
        • Helping to build strong bones and teeth
        • Regulating muscle contractions, including heartbeat
        • Ensuring that blood clots normally
      - Examples
        
        Green leafy vegetables
        
        Cheese
        
        Milk
        
        Other dairy foods
      - Quantities
        
        Adults need 700mg of calcium a day
        
        Taking high doses of calcium supplements can cause stomach pains and diarrhoea
        
        Poor intakes of calcium can result in poor bone health, which can increase the risk of diseases such as osteoporosis later in life
    - - What is it :question:
        
        • Needed for the formation of haemoglobin in red blood cells, which transport oxygen around the body
        • Also required for energy metabolism and has an important role in the immune system
      - Examples
        
        Dried fruit such as dried apricots
        
        Beans
        
        Liver
        
        Meat
        
        Nuts
      - Quantities
        
        Men - 8.7mg a day
        Women - 14.8mg a day
        
        Too much iron in the diet can result in constipation, nausea and vomiting
        
        A lack of iron will lead to anaemia
  - - - Climate
        
        A hot / humid climate will require an increase in fluid intake
      - Levels of exercise
        
        Athletes need to ensure they are fully hydrated before exercise, during and after
      - Programme type
        
        The more intense the activity, the more absorption is slowed down
      - Time of year
        
        More care to maintain hydration levels is need in the summer months
    - - Dehydration can impair athletes' strength, power and aerobic capacity. Severe dehydration can be fatal
      - Just a 2% loss of water can affect ability
      - Signs and symptoms of dehydration
        
        Advanced dehydration :warning:
        
        Headache
        
        Disorientation
        
        Shortness of breath
        
        Nausea
        
        Feeling hot
        
        Lack of energy
        
        Early fatigue in exercise
        
        Clammy / flushed skin
        
        Not needing to go to the toilet
    - - The state of excessive hydration, producing greater than normal body water content
      - Starting exercise in this state can improve:
        • Thermoregulation
        • Heat dissipation
        • Exercise performance
      - Symptoms of hyperhydration often mimic those of dehydration
    - - Pre-event
        
        300-500ml of fluid 10-15 minutes before exercise
      - Inter-event
        
        150-200ml every 15-20 minutes during exercise, especially if the exercise lasts longer than an hour
      - Post-event
        
        After exercise fluid losses should be replaced 1.5 times within the first 2 hours of recovery
      - Fluid sources / requirements
        
        Water - Is adequate and suitable for most exercise
        
        Sports drinks - Are useful if exercising at higher intensities and for longer durations
        
        10% of daily requirements come from metabolic processes which release water from the body.
        90% is taken from the diet
- - - - Strategy to increase the amount of fuel stored in your muscles to improve athletic performance for endurance events
      - Involves continuing to eat a high-carbohydrate 'training diet' while scaling back your activity level
      - Carb-loading is most beneficial for endurance athletes, such as marathon runners, swimmers or cyclists
      - Carb-loading is completed the week prior to high-endurance activity
    - - Can be consumed on the move
      - Are light and easily digestible
      - Help replenish carbohydrates
      - Help replenish glycogen / calories
      - Deliver a quick supply of energy to your muscles when you need it most - on the go
      - Timing and frequency of using energy gels / bars is crucial for effectiveness
    - - What is it :question:
        
        Powders are the most popular and are generally consumed immediately before or after exercising, or in place of a meal
      - They are used to:
        
        Increase fat loss
        
        Increase muscle size and strength
        
        Reduce muscle soreness post-training
        
        Accelerate gains in aerobic strength
        
        Accelerate gains in anaerobic strength
        
        Reduce hunger
      - Problems with protein supplements :red_cross:
        
        Excess calories and protein intake
        
        Taste
        
        Cost
    - - Used to improve performance during high-intensity physical exercise. They give you a mental or physical edge while exercising or competing
  - - - Complete strength training
      - Eat nutritious foods
      - Treat yourself
      - Add nutritious drinks to your diet
      - Eat regularly
      - Don't drink before meals
      - Snack healthily
    - - Eat regular meals
      - Don't skip breakfast
      - Get more active
      - Eat plenty of fruit / veg
      - Drink plenty of water
      - Plan meals
      - Eat high-fibre foods
      - Read food labels
      - Use a smaller plate
      - Don't stock junk food
      - Reduce alcohol
      - Don't ban food groups
  - - - Carb content: 1-3%
        Purpose: Quickly replace fluid lost
        Used by: Gymnasts, jockeys
    - - Carb content: 6-8%
        Purpose: Quickly replace fluid lost & boost carbs
        Used by: Athletes, footballers
    - - Carb content: 10%+
        Purpose: To supplement carb intake
        Used by: Athletes needing high energy, marathon runners
- - - - Guidelines about the approximate amount of particular nutrients / calories required for a healthy diet
    - - 1000 calories = 1 kilocalorie = 1 kcal
      - 1000 joules = 1 kilojoule = 1 kJ
  - - - • Occurs when we regularly put more energy into our bodies than we use
        • Over time, that excess energy is stored by the body as fat
        • Leads to weight gain
    - - • Occurs when we don't put enough energy into the body for what we use
        • Leads to weight loss
    - - Resting metabolic rate (RMR)
        
        • Number of calories your body burns if you do nothing
        • The energy used to keep the essential body functions going
      - Dietary thermogenesis (DT)
        
        • Refers to the energy expended above that of RMR for the processes of digestion, absorption, transport and storage of food
        • Influenced by calories content and composition of diet along with individual nutritional status
      - Physical activity (PA)
        
        • Represents the most variable component of your total energy expenditure (energy above RMR and DT)
        • Varies depends on how active your lifestyle is (frequency, intensity, time and type)
      - Adaptive thermogenesis
        
        • Energy expenditure that occurs as a result of environmental or physiological stresses placed on your body
        • Examples such as change in temperature which requires a response of shivering or stress that causes anxiety and fidgeting
    - - What is it :question:
        
        Number of calories expended to maintain essential processes, such as breathing and organ function during sleep
      - Factors affecting BMR
        
        Age
        
        BMR decreases with increasing age
        
        Gender
        
        Males generally have a higher BMR due to greater muscle mass
        
        Climate
        
        Exposure to hot / cold climates causes an increase in BMR
        
        Physical activity
        
        Affects the energy requirements needed
      - Calories used in different activities
        
        Moderate-intensity
        
        Examples
        
        Yoga
        
        Walking
        
        Golfing
        
        Between 150 and 300 calories per hour
        
        High-intensity
        
        Examples
        
        Swimming
        
        Basketball
        
        Running
        
        Approximately 500+ calories per hour