sports med unit 4

what are the 6 types of nutrients

carbs, protein, fat, vitamins, minerals, water

3 macronutrients

carbs, protein, fat

3 micronutrients

vitamins, minerals, water

why are they called macronutrients

bigger + easier to see

what percent of our diet needs to be carbs

55-75%

what percent of our diet needs to be proteins

12-15%

what percent of our diet needs to be fats

<25%

how many calories a gram does carbs provide

4 cal/g

how many calories a gram does protein provide

4 cal/g

how many calories a gram does fat provide

9 cal/g

what are carbs

bodys most efficient energy source

3 simple carbs

fruits, syrup, honey

complex carbs

rice, bread, potatoes

5 examples of protein

eggs, chicken, lentils, greek yogurt, tofu

proteins function

growth, maintenance, repair

what is a building block of energy called

amino acids

2 types of fats

saturated and unsaturated

example of unsaturated fats

avocado

example of saturated fats

butter

is saturated or unsaturated fats bad

saturated

why are they called micronutrients

cant be seen

main purpose of micronutrients

support essential body functions

2 types of vitamins

fat soluble and water soluble

Vitamin A, D, E, K are which type

fat soluble

B1-8, Vitamin C are which type

water soluble

why are minerals important

need for body process

what two minerals are athletes low in

iron + calcium

Whats an example of an electrolyte

sodium

why do athletes need electrolytes

prevent dehydration

how much water does the body need daily

8-10 cups

formula for how much water your body needs

½ of bodyweight / 2 = oz of water

signs of dehydration

thirst, dark urine, dry lips

anorexia

intense fear of gaining weight and distorted body image

how are you more likely to develop anorexia

distorted body image, constant concern

healthy fat range for females is

12-15%

healthy fat range for males is

5-18%

what 3 things do athletes loose when theyre hurt

skill, mental confidence,

what 5 emotions

denial, anger, bargaining, depression, acceptance

two types of goals

short and long term

Goals should be

Specific Measurable Achievable Relevant Time bound

exhaustion

physical/emotional exhaustion

anxiety

sense of apprehension or fear

depression

overwhelming feeling of hopelessness or loneliness

overtraining

excessive amount of exercise that leads to exhaustion or injury

who decides when an athlete can return

doctor

what factors should be considered

physical recovery, mental readiness, medical clearance