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Diet
Descripción
GCSE PE Mapa Mental sobre Diet, creado por CarolineW el 07/04/2015.
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Mapa Mental por
CarolineW
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Resumen del Recurso
Diet
Food
Macronutrients
Protein
Aids repair, muscle growth, 15-20% of your diet.
Carbohydates
Main energy source to the body, simple & complex, 55-60% of your diet.
Fats
Weight gain, energy store reserve, 25-30% of your diet.
Micronutrients
Vitamins
Vitamin A: eyesight
Vitamin C: fight infection
Vitamin D: bone strength
Minerals
Calcium: bone strength
Iron: haemoglobin transportation
Timing
Undigested food remains in the gut ~ leading to nausea.
Digestive enzymes are diverted to the working muscles.
Energy is not absorbed so there is no energy for exercise.
Food should be eaten no less than two hours before exercise.
Cholesterol
HDL
Good unsaturated fats
Oily fish
LDL
Bad saturated fats
cheese, chips
Personal Health & Wellbeing
Fibre
Removes waste products.
Water
Helps hydration.
Body
Optimum Weight
Weight at which the performer can compete to their maximum potential.
Gender, muscle mass, bone structure & height all influence optimum weight.
Sporting Example: Jockeys will need to be much lighter for the horse to have as little load as possible.
Sporting Example: Sumo wrestlers may need to be heavier to destroy opponents.
Weight categories
Obesity
20% over standard weight to height ratio.
Under Weight
10% under standard weight to height ratio.
Side effects: fatigue, effectiveness (e.g. rugby), prone to infection.
Anorexia
Prolonged eating disorder.
Side effects: fatigue, prone to infection.
Over weight
Weight in excess of normal.
Side effects: fatigue, less agile, stress on joints, reduced oxygen supply.
Obesity Side Effects
Blocked arteries ~ high blood pressure.
High cholesterol.
Heart disease.
Joint problems.
Diabetes.
Flexibility.
Mental
Serotonin is a hormone released which, when released, reduces stress.
Carbo-Loading
Undertaken by marathon runners or endurance competitors.
1) 7 days beforehand, energy stores are depleted and training intensity peaks.
2) 4-6 days beforehand, low carb diet, high protein diet.
3) 1-3 days beforehand, carb rich diet.
4) Night beforehand, carb rich meal/pasta party
High Protein Diet
Commonly used by bodybuilders and weight lifters to build muscle mass.
Can be used for rehabilitation and repair.
Burns fat and increases muscle mass.
Small amounts of carbs, lots of water.
Can raise cholesterol levels with stroke chances increased also.
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