Sports science

yes

Define Cardio Vascular Endurance

• tests how well your heart and lungs supply oxygen

• it allows the body to move blood efficiently so you can get more oxygen in your cells

• More oxygen = more energy

Define Muscular Endurance

• Tests a certain muscle group to see how long it can perform repetitive contractions for

• Higher muscular endurance = more amt of reps

What are macronutrients

Nutrients taken into the body in large amounts and are a great source of energy

What are micronutrients

Nutrients are taken into your body in smaller amounts, which supports the immune system, and does not give us energy.

Examples of Macronutrients

• H20

• CHO

• Protein

• Lipid

Example of Micronutrients

• Vitamins

• Minerals

Recommended calorie intake for females (age 15)

1800-2400 Kcal

Recommended calorie intake for males (age 15)

2000-3200 Kcal

What are the two types of fats?

Health and unhealthy fats

Healthy fats

Healthy fats are known as unsaturated fats which help with brain function and keeping your heart healthy.

• avocados

• nuts

• fatty fish (salmon)

Unealthy fats

Also known as saturated fats which should be limited in diet as it can increase risks of heart diseases.

• red meat

• butter

• Processed foods

Five functions of fat

• Energy storage

• Hormone regulation

• Protection (Acts as a cushion )

• Insulation (Regulate body temperature)

• Cellular structure

  +Absorbtion of fat-soluble vitamins

What are simple carbohydrates? (give examples)

Can be quickly digested

• white bread

• sugar

• pear

What are complex carbohydrates? (give examples)

Take longer to break down in the body

• Wholemeal pasta

• oats

• whole-wheat

How many amino acids are there

20 in total

How many essential amino acids are there

8-9

Calories in 1g protein

4 Kcal

Calories in 1g carbohydrates

4 Kcal

calories in 1g fat

9 Kcal

Satiety

The feeling when you are fullness

Carbohydrates stored in our body is called:

Glycogen

Constipation

When u can’t shit bc poop (feces) get stuck in the large intestine (colon)

Fat-soluble vitamins

A,D,E,K —> dissolves in fat, and if too much taken in=toxic, body can store some vitamins for a long period of time

Vitamin A

Carrots, cheese, dark greens

• Helps with normal vision

• Growth

• Development

• Reproduction

Vitamin D

Milk, Egg, fatty fish

• Helps absorb calcium into the body

• Helps with immunity

Vitamin E

Leafy greens

• Reduces inflammation in the body

• Antioxidant

• Protects cell walls

Vitamin K

• Helps with blood clotting

Water soluble vitamins

B,C —> cant overdose on it bc u can pee (urinate) it out

Vitamin B

Milk products

• helps with energy metabolism

Vitamin C

Citrus, Kiwi

• helps with immunity

• Helps with iron absorbtion

Protein

Helps with muscle repair and growth, provides energy when carbs and fat intake is inadequate, unable to store excess protein which is excreted out through bodily fluids.

• needs 20 amino acids in order for protein to be consumed the way we needed

What are amino acids

Building blocks of protein

Osteoperosis

• condition where the loss of tissue occurs

• lack of vitamin D and protein

• Bones are very fragile

What are carbohydrates

• act as an energy source

• Controls blood glucose

• supports digestive health

Minerals

• iron —> carries oxygen in the blood

• zinc —> helps make protein and sperm

• Potassium—> fluid balance, helps with dehydration

• Calcium —> bones, teeth, blood clotting

• Sodium —> hydration

Fibre

• can get from complex carbs

• slows down digestion so it keeps the body from being imbalances

• Helps with intestine (specifically colon) health to prevent cancer