Chapter 6

• function of carbs + sources

  • provide energy for all types of exercise of all intensities
  • bread, pasta, potatoes
• function of fat + sources

  • provides energy, but can only be used at low intensities
  • butter, cheese, meat
• function of protein + sources

  • growth and repair of body tissues, helps muscle growth, repair, strength
  • eggs, fish, dairy products
• function of vitamins + source

  • needed for maintaining the efficient working of all body systems and general health
  • organic substances
  • eggs, nuts
• function of minerals + sources

  • needed for the maintaining of efficient working of body systems and general health
  • inorganic substances
  • milk, meat
• function of fibre + sources

  • prevents constipation and can help reduce blood cholesterol
  • nuts, seeds, wholegrain products
• function and source of water

  • maintain hydration levels, helps with reactions, lubrication, maintaining body temperature, prevents dehydration
  • cucumber, water, juice
• hydration

  having enough water to enable the normal functioning of the body
• dehydration

  excessive loss of body water, interrupting normal function of the body
• how many calories does the average male need per day

  2500 Kcal/day
• how many calories does the average female need per day

  2000 Kcal/day
• 4 factors affecting how many calories someone needs per day

  • age
  • gender
  • height
  • lifestyle
• how does age affect the number of calories someone needs per day

  • as you grow and get bigger your body needs more energy (up to 25)
  • as you get older your body replaces muscle with fat and burns less calories
• how does height affect the number of calories someone needs

  • taller people tend to need more energy/calories
  • taller people have a larger skeleton
• how does gender affect the number of calories someone needs

  • males tend to require more energy/calories
  • because they tend to be more heavily built
• how does lifestyle affect the number of calories someone needs

  • the more you exercise the more energy/calories you need
  • you need more energy for more exercise
• BMR?


  • basal metabolic rate
  • how fast energy is used, can vary between individuals
• Balanced diet

  • a diet that provides the body with all the essential nutrients it needs to function properly and maintain good health
  • by eating a variety of food types
• reasons for having a balanced diet

  • suitable energy for exercise
  • so body gets the correct nutrients for growth and hydration
• somatotype

  a classification of body type/body shape/physique
• ectomorph

  • very thin and lean (usually tall)
  • narrow shoulders, hips, chest
  • not much fat/muscle
  • long arms and legs
• ectomorph sporting example

  high jump or long jump
• mesomorph

  • wedge-shaped body
  • large muscle content
  • low fat content
  • wide chest
  • thin waist/narrow hips
• mesomorph sporting example

  • rugby
  • gymnastics
• endomorph

  • pear-shaped body
  • high content of fat
  • wide hips
  • narrow shoulders
• endomorph sporting example

  • sumo wrestler
  • rugby prop
• sedentary lifestyle

  a person's choice to engage in little or irregular physical activity
• consequences of a sedentary lifestyle

  • weight gain
  • diabetes
  • feeling tired/lethargic
  • heart disease
  • poor sleep/insomnia
• social health and well-being

  basic human needs are being met, the individual has friends and support, some value in society, is socially active and has little stress in social circumstances
• positives of taking part in sport (in relation to social health + wellbeing)

  • opportunity to make friends and socialise
  • communication skills
  • team-working skills
  • access to essential human needs (food, shelter, clothing, showers)
• what are the 3 distinct components of health

  • physical
  • mental
  • social
• well being

  • a mix of physical, social and mental factors that gives people a sense of comfort, health and/or happiness
• physical health and wellbeing

  • all body systems working well, free from illness and injury
  • ability to carry out everyday tasks
• positive effects of exercise (in relation to physical health/wellbeing)

  • improved heart function - allows more oxygenated blood to pumped to active muscles, produces more energy/less fatigue = longer performance
  • reduce risk of some illnesses - diabetes, heart disease
  • provide a sense of happiness that you can exercise

  (diabetes reduces energy, if no energy then low performance)
• mental health and wellbeing

  • state of wellbeing in which every individual realises their potential, can cope with the normal stress in life, can work productively and fruitfully, and is able to make a contribution to their community
• positives of exercise (in relation to mental health and wellbeing)

  • reduces stress/tension - can focus on performance
  • releases serotonin = boosts mood
  • increase in confidence/self-esteem
  • helps to alleviate depression
• effects of dehydration

  • blood thickens = slows blood flow, less oxygen circulating, less removal of CO2/lactic acid from active muscles
  • heart has to work harder
  • muscle fatigue/cramp
  • slows down reaction
  • increased body temperature = overheat/dizzy/faint
• rehydration

  consuming water to restore hydration
• how does carb loading help

  • provide energy = starch stored as glycogen, converted into glucose for energy
  • glucose is slow release form of energy = useful to endurance athletes in last stages of performance
• high protein diets

  • builds muscle tissue
  • strength-training athletes have high protein diets to build strength
  • useful for repair of body and torn muscle