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pe paper 2 > 3.2.1.1 - Diet and Nutrition > Flashcards

3.2.1.1 - Diet and Nutrition Flashcards

(complete)

1
Q

What does balanced mean?

A

Sufficient, enough, the correct amount of each component

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2
Q

What is a balanced diet essential for?

A
  • optimum performance
  • health
  • weight
  • energy levels
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3
Q

What are the 7 classifications of food?

A
  1. Carbohydrates
  2. Fats
  3. Protein
  4. Fibre
  5. Vitamins
  6. Minerals
  7. Water
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4
Q

What are the 2 types of carbohydrate?

A

Simple: Found in fruits, easily digested, processed foods, anything with refined sugar.

Complex: Found in plant-based foods, take longer for the body to digest e.g. bread, pasta, rice etc

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5
Q

How does the carbohydrate based food we eat become energy?

A

The carbohydrate is digested and converted into glucose.

The glucose is stored in the muscles and liver.

In itโ€™s stored form, it is called glycogen.

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6
Q

Define glucose

A

A simple sugar and the major source of energy for the bodyโ€™s cells, mainly found in blood.

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7
Q

Define glycogen

A

The stored form of glucose found in the muscles and liver

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8
Q

What is the glycemic index?

A

A figure representing the ability of a carbohydrate food to increase the level of glucose in blood.

low = <55
medium = 56-69
high = 70>

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9
Q

What is involved in a high glycemic index?

A

-Foods raise blood sugar quickly, and within 30 minutes, blood sugar falls.
-It falls below its starting point
-May lead to feeling tired and lacking energy

It is a rapid, short rise in glucose and should be taken 1-2 hours before exercise

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10
Q

What is involved in a low glycemic index?

A

-Foods increase blood sugar slowly, and within 30 minutes, blood sugar gently falls
-The level it reaches is at the same starting point
-Energy is provided for a longer period of time

It is a slow, sustained release of glucose and should be eaten 3-4 hours before exercise

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11
Q

What are proteins?

A

-Combinations of many chemicals called amino acids.
-Amino acids are used in all body cells to build protein
-Proteins are a minor source of energy

examples include; meat, fish, eggs, cheese

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12
Q

Why are proteins important? (4 reasons)

A
  • Growth and repair
  • Making enzymes
  • Making hormones
  • Making haemoglobin
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13
Q

When may proteins be used?

A

When energy is needed if carbohydrates and fats are low

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14
Q

Who may use protein to aid performance?

A

Power athletes

  • they have a greater need for growth and repair
  • when a muscle grows and repairs (hypertrophy), it has a larger contraction potential, allowing for more force
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15
Q

Negative effect of protein?

A

Too much can damage your liver and kidneys

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16
Q

What are the 2 types of fat?

A
  • Saturated e.g. cake, fried chicken
  • Unsaturated e.g. avocados, fatty fish, vegetable oils, peanut butter, olives/olive oil, vegetable oils
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17
Q

What can too much saturated fat lead to?

A
  • weight gain
  • poor stamina
  • poor flexibility
  • coronary heart disease
  • diabetes
  • high blood pressure (hypertension)
  • poor thermoregulation (body overheats)

They can also lead to high levels of cholesterol.

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18
Q

What is cholesterol?

A

Is made predominantly in the liver and is carried by the blood

It has 2 different forms:
-Low density lipoproteins (LDL)
-High density lipoproteins (HDL)

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19
Q

What do low density lipoproteins do?

A

Leave fatty deposits in the arteries and cause poor blood flow and oxygen transportation.

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20
Q

What do high density lipoproteins do?

A

Take cholesterol away from parts of the body where it has accumulated. It takes it to the liver - it is then disposed of.

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21
Q

What do unsaturated fats do?

A
  • Help to carry/transport vitamins (specifically A,D,E and K - fat soluble)
  • Help act as an insulator
  • Provide energy when intensity is low and duration is long

They are a crucial part of any endurance athleteโ€™s diet.

22
Q

What are Trans fats?

A
  • A type of unsaturated fat
  • Mostly made from industrial processes by adding hydrogen
  • Gives the food a longer shelf-life
  • Causes high levels of LDL (bad cholesterol)
  • Most supermarkets have removed hydrogenated oil from own-brand products

examples include: fried foods, commercial baked goods, processed foods, margarine

23
Q

What are the 2 different types of vitamins?

A
  • Fat-soluble (A/K/E/D)
  • Water-soluble (B/C)
24
Q

What are fat soluble vitamins?

A
  • stored in the liver and fatty tissue (for use at a later date)
  • not essential to consume these types of vitamins every day

A/K/E/D

25
Q

What foods contain Vitamin A?

A
  • Primarily from animal products; milk, fish, eggs, cheese
  • Plant based foods such as carrots
26
Q

What foods contain Vitamin K?

A
  • Found most predominantly in green leafy vegetables; spinach, cabbage and broccoli
27
Q

What foods contain Vitamin E?

A
  • Roughly 60% comes from vegetable oil
  • Nuts, seed and cereals
28
Q

Where can vitamin D be sourced?

A
  • It is made by the body underneath the skin when exposed to sunlight

A smaller amount can be gained from;
- milk (dairy)
- oily fish

29
Q

What are the 2 exercise-related functions of vitamin D?

A
  • ๐—›๐—ฒ๐—น๐—ฝ๐˜€ ๐˜๐—ผ ๐—ฎ๐—ฏ๐˜€๐—ผ๐—ฟ๐—ฏ ๐—ฐ๐—ฎ๐—น๐—ฐ๐—ถ๐˜‚๐—บ- our bones are better able to absorb calcium, a performer is less likely to suffer from stress fractures caused by overuse. Also bones are less likely to break from impact within contact sports.
  • ๐— ๐—ฎ๐—ถ๐—ป๐˜๐—ฎ๐—ถ๐—ป๐˜€ ๐—ฏ๐—ผ๐—ป๐—ฒ๐˜€ ๐—ฎ๐—ป๐—ฑ ๐˜๐—ฒ๐—ฒ๐˜๐—ต
30
Q

What are water soluble vitamins?

A
  • not stored and need to be taken daily
  • any excess will not be beneficial - will be excreted
  • these vitamins can be easily destroyed or washed out during food preparation

B/C

31
Q

What are the 4 types of vitamin B? (where are they found and what is their exercise-related function?)

A

B1 - Eggs, Liver and red meat - break down and release energy from food
B2 - Eggs, liver and cereals - break down and release energy from food
B6 - Eggs and cereals - helps form red blood cells and haemoglobin
B12 - Red meat, liver, kidney and fish - helps form red blood cells and maintains nervous systems

32
Q

Where is Vitamin C found and what is itโ€™s exercise related function?

A
  • Known as an ascorbic acid
  • Can be found in many fruits and vegetables - most associated with citrus fruits: oranges, kiwis, strawberries etc
  • It protects cells, keeps them healthy and maintains bones, teeth, gums and ligaments
33
Q

What are minerals and what do they do?

A
  • Assist bodily functions
  • Dissolved by the body as ions (electrolytes)

Found in - meat, fish, eggs, dairy, cereals, vegetables, fruits and nuts

Main functions - facilitate transmission of nerve impulses and enable effective muscle contractions

34
Q

3 minerals and what they do?

A

Calcium - important for strong bones and teeth, allow for efficient nerve and muscle function

Sodium - regulates fluid levels; hydration - BUT too much causes hypertension which increases the risk of stroke/heart attack

Iron - forms haemoglobin in red blood cells which helps to transport oxygen - a lack of iron is called anaemia

35
Q

Where is fibre found and what is itโ€™s function?

A

Found in; wholemeal breads, pasta, nuts, seeds

Function - slows down the time it takes the body to break down food, therefore providing a slower, more sustained release of energy. It also helps to prevent constipation and assists digestion.

36
Q

Fibreโ€™s impact on cholesterol?

A
  • High fibre helps the body eliminate cholesterol (LDLs) by binding it in the digestive tract
  • Also fights diseases - can help to prevent colon cancer and heart disease
37
Q

Importance of water?

A

Constitutes 60% of a personโ€™s body weight
It is essential for good health
It is the main component of many cells

38
Q

What does water transport?

A

Nutrients, hormones and waste products

39
Q

What does water aid in?

A

Regulating body temperature

40
Q

How does water impact exercise? (why is it needed?

A

-When we exercise and muscles contract, energy is generated by breaking bonds of ATP.
-When these bonds are broken, heat is released as a by-product
-Consuming water prevents us from overheating during this process

BUT - as more energy is generated, more heat is released and our body begins to cool itself - via radiation and evaporation

41
Q

When does evaporation occur?

A

-Takes place as an athlete sweats - it does this to cool the body
-Water is lost during this process
-If water levels are not replenished then dehydration will occur

42
Q

What can dehydration lead to?

A
  • headaches and muscle fatigue
  • increased HR - lower cardiac output
  • reduction in transportation of oxygen and nutrients
  • reduction in exchange of waste products
  • increases reaction time and decision making
  • reduced sweating to prevent water loss
  • increased core temperature
  • blood viscosity will increase
  • reduces blood flow to muscles and skin
  • loss of electrolytes/possible cramps
43
Q

How may a performer rehydrate during competition?

A
  • sports drink - boosts glycogen levels before competition
  • water - rehydrate during competition

For every 1KG of body weight lost during exercise, the performer needs to drink 1.5l of fluid

44
Q

Define a balanced diet

A

A diet containing a variety of foods from each of the food groups, so there is an adequate intake of nutrients.

45
Q

Define dehydration?

A

When the body loses more fluid than it takes in

46
Q

What is Creatine Monohydrate and what does it do?

A
  • Commonly referred to as โ€˜creatineโ€™ - it increases the amount of phosphocreatine stores in the muscle
  • Phosphocreatine is used to fuel the ATP-PC system which gives us energy for up to 10 seconds
  • Increasing creatine will allow this energy system to work longer, decrease recovery time, and allow for performance at a higher intensity
    e.g. sprinters,jumpers,throwers
47
Q

Advantages and disadvantages of Creatine Monohydrate?

A

Advantages:
- provides energy
- replenishes phosphocreatine stores
- allows ATP-PC system to last longer
- improves muscle mass
- decreases recovery time
Disadvantages:
- dehydration
- liver damage
- muscle cramps
- vomiting
- water retention

48
Q

What is Sodium Bicarbonate and what does it do?

A
  • It is an antacid (neutralises acidity in stomach)
  • It increases the buffering capacity of the blood , and neutralises the negative effects of lactic acid and hydrogen ions
  • Reduces the acidity within the muscle cells, delaying fatigue, allowing performers to maintain high intensity for longer.

e.g. athletes who engage the โ€˜anaerobic glycotic systemโ€™ - elite 400m runners

49
Q

Advantages and disadvantages of Sodium Bicarbonate?

A

Advantages:
- reduces acidity in the muscle cells
- delays fatigue
- increases the buffering capacity of the blood
Disadvantages:
- vomiting
- pain
- cramping
- diarrhoea
- bloating

50
Q

What is caffeine and what does it do?

A
  • A stimulant that increases mental alertness and reduces fatigue (and therefore improves reaction time and decision making)
  • It improves mobalisation of fatty acids so they are more able to use as energy
  • Used by endurance performers using aerobic energy system
  • 3mg caffeine per KG body weight is best
51
Q

Advantages and disadvantages of caffeine?

A

Advantages:
- increased mental alertness
- reduces effects of fatigue
- allows fats to be used as an energy source
- delays the use of glycogen stores
Disadvantages:
- loss of fine control
- against rules of most sports in large quantities
- dehydration, insomnia, muscle cramps, stomach cramps, vomiting, irregular heartbeat, diarrhoea

52
Q

2 types of glycogen loading?

A

Supercompensation - 6 days before competition - day 1,2,3 consume all protein and exercise at a high intensity (burns off carbohydrate stores, depleting them) // day 4,5,6 consume all carbohydrates and exercise at a low intensity (allows glycogen stores to be increased by up to 2x the original amount).
This prevents fatigue.

Carbo-window - Replenish glycogen stores during the first 20 minutes will enhance performance for the next day as this is when the body is most able to restore lost glycogen.

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