4.1 Flashcards
1
Q
7 classes of food which should all be present in someone’s diet
A
Carbs, Fats, Proteins, Vitamins, Minerals, Fibre, Water
2
Q
2 types of carbs
A
Simple + complex
3
Q
The type of natural + the type of unnatural food in which simple carbs are commonly found
A
Fruit + processed foods
4
Q
What is added to make food processed
A
Refined sugar
5
Q
The basis of food in which you find complex carbs
A
Plants
6
Q
The difference in speed of digestion between the 2 types of carbs
A
Complex take longer than simple
7
Q
4 examples of foods containing complex carbs
A
Veg, pasta, rice + bread
8
Q
The role of carbs
A
To provide energy (for the body)
9
Q
From which food groups must a balanced diet contain
A
All of them
10
Q
The food group which fuels all intensities of exercise including rest
A
Carbs
11
Q
The sugar which the carb in food is converted to during digestion
A
Glucose
12
Q
Where the glucose produced from digestion goes
A
Into the bloodstream/blood
13
Q
2 places where the body’s glycogen stores can be found
A
In the liver + muscles
14
Q
Are the body’s glycogen stores limited
A
Yes
15
Q
The type of sugar which glucose is
A
Simple
16
Q
The type of sugar which is used by the body’s cells
A
Glucose
17
Q
what the glycaemic index measures
A
The effect of different carbs on blood glucose levels/the release rate of carbs/the rate at which different carbs are digested
18
Q
What it means when foods have a lower glycaemic index
A
They cause a slower, sustained release of glucose (to the blood)
19
Q
The difference in he length of time for which blood glucose levels are maintained between food with a higher + lower glycaemic index
A
Foods with a lower glycaemic index maintain blood glucose levels for longer
20
Q
The rate at which blood glucose levels rise immediately after consuming foods with high glycaemic indexes
A
Rapidly
21
Q
The rough time in hours you should leave between eating foods with a low glycaemic index + exercise
A
3-4 hours
22
Q
The rough time in hours you should leave between eating foods with a high glycaemic index + exercise
A
1-2 hours
23
Q
The type of food which you should consume within the hour before exercise
A
Liquid (e.g. sports drinks + juices)
24
Q
The 2 types of fat
A
Saturated + unsaturated
25
The basis of food products which contain saturated fats
Animal-based products
26
2 effects of consuming too much saturated fat on (components of) fitness
Reduced stamina, Reduced flexibility
27
4 health consequences of consuming too much saturated fat
Weight gain, Coronary heart disease, High blood pressure, Diabetes
28
The effect of consuming too much saturated fat on cholesterol levels
They increase
29
Where cholesterol is predominantly made in the body
In the liver
30
What in the body carries cholesterol
The blood
31
2 types of cholesterol
High-density lipoprotein (HDL) (good), Low-density lipoprotein (LDL) (bad)
32
What too much LDL can lead to develop in the arteries + the effect of this
Fatty deposits + reduced blood flow
33
The role of LDL
To transport cholesterol in the blood to the tissues
34
The medical condition which LDL are linked with
Heart disease
35
The function of HDL
To take cholesterol away from where it's accumulated to the liver
36
What happens to the cholesterol delivered by the HDL to the liver
It's disposed of
37
At type of unsaturated fat
Trans-fats
38
2 places where trans-fats can be naturally found
In meat + dairy products
39
The artificial process which is used to produce most trans-fats
Hydrogenation (of veg. oils)
40
What hydrogenation means for the state of veg. oils at room temp.
They're solid
41
The benefit of artificial trans-fats on the food products which contain them
They increase their shelf life
42
What trans-fats can cause an increase in, in the blood
Cholesterol
43
The max. weight of trans-fats which we should consume in a day
5g
44
The healthier type of fats
Unsaturated
45
2 functions/benefits of fats
A major energy source, They carry fat-soluble vitamins
46
The intensity of exercise for which fats can provide energy for
Low intensity/aerobic exercise
47
Why fats can't provide energy for anaerobic exercise
Oxygen = required for fats to be broken down
48
The only food class which can be broken down anaerobically
Carb.s
49
4 functions of proteins other than for general growth + repair
To make enzymes, hormones + haemoglobin, As a minor energy source
50
The type of athletes who would require more protein in their diet + the reason
Power athletes/anaerobic - for growth of muscle tissue + repair
51
When proteins provide more energy
When glycogen + fat stores = low
52
4 foods which are good sources of protein
Meat, fish, eggs + dairy products
53
The amount of vitamins + mineral needed in your diet compared to the other food classes
v. minimal
54
2 types of vitamins
Fat-soluble + water-soluble
55
The 4 fat-soluble vitamins
Vitamins A, D, E + K
56
Foods where fat-soluble vitamins = normally found
Fatty foods + animal products (e.g. dairy products , veg. oils, eggs, liver + oily fish
57
2 places where the body stores fat-soluble vit.s
In the liver + fatty tissues
58
The 5 water-soluble vit.s
Vitamins c/ascorbic acid, B1/thiamin, B2/riboflavin, B6 + B12/folate
59
3 examples of food containing water-soluble vit.s
Fruit, veg. + dairy products
60
Why water-soluble vit.s must be taken daily + why excessive consumption won't have any benefits
Water-soluble vit.s aren't stored in the body - any additional amounts = excreted in the urine
61
Another name for vitamin C
Ascorbic acid
62
2 main sources of vitamin C
Green veg + fruit
63
2 exercise-related functions of vitamin C (what it protects + 4 things it helps maintain)
It protects cells / keeps them healthy, It help maintain bones, teeth, gums + connective tissue
64
The main source of vitamin D
Our body - under the skin when it's exposed to sunlight
65
2 food products which you can get vitamin D from
Oily fish + dairy products
66
The exercise-related function of vitamin D (how it keeps bones + teeth healthy)
It has a role in the absorption of calcium
67
4 sources of vitamin B1 (thiamin)
Liver, eggs, cereals + nuts
68
What vitamin B1 (thiamin) helps to keep healthy (1 of its exercise-related functions)
The nervous system
69
What do vitamins B1 (thiamin) + B2 (riboflavin) work with other B group vitamins to do (one of their exercise-related functions)
Break down + release energy from food
70
4 sources of vitamin B2 (riboflavin)
Liver, eggs, cereals + veg
71
3 things which vitamin B2 (riboflavin) helps keep healthy (1 of its exercise-related functions)
Skin, eyes + nervous system
72
4 sources of vitamin B6
Meat, eggs, cereals + veg
73
1 of vitamins B6's exercise related functions (something it helps form)
It helps form haemoglobin
74
2 food groups which vitamin B6 helps the body to use + store energy from
Proteins + carbs
75
3 source of vitamin B12 (folate)
Red meat, dairy products + fish
76
A common exercise-related function of all B group vitamins
They release energy from food
77
An exercise-related function of vitamin B12 (folate) (what it makes)
It makes red blood cells
78
What vitamin B12 (folate) helps to keep healthy (an exercise-related function of vitamin B12 (folate))
The nervous system
79
What minerals assist in
Bodily functions
80
2 main things which calcium is needed for (2 of its exercise-related functions)
Strong bones + teeth, Efficient nerve + muscle function
81
What iron helps in the formation of (its exercise related functions)
Haemoglobin (in red blood cells - helps transport O2 - improves stamina)
82
What a lack of iron can lead to
Anaemia
83
The exercise-related function of sodium (what it helps regulate)
It helps regulate body fluid levels
84
What too much sodium is linked to + 2 things which this can increase your risk of
High blood pressure - increases risk of strokes + heart attacks
85
What electrolytes are
Salts + minerals found in the blood
86
How electrolytes are formed by the body
By dissolving minerals
87
2 main exercise-related functions of electrolytes
Facilitate transmission of nerve impulses / conduct the body's electrical impulses, Enable effective muscle contraction, Enable effective muscle contraction
88
4 good sources of minerals
Meat, eggs, cereals + veg
89
3 examples of minerals
Calcium, sodium + iron
90
5 good sources of fibre
Wholemeal bread + pasta, fruit, veg, nuts + pulses
91
Why fibre is important for during exercise
It slows down the time it takes the body to break down food - results in a slower, more sustained energy release
92
What fibre is also known as
Dietary fibre
93
How dietary fibre aids digestion + prevents constipation
It causes bulk in the small intestine
94
3 main roles of water in the body
The main component of cells /the body, For transport (of nutrients, hormones + waste products), Regulates body temp.
95
What sweating during exercise can result in
Dehydration
96
When dehydration occurs
When the body is losing more fluid than it's taking in
97
6 effects of dehydration
Increased blood viscosity (causes reduced blood flow to working muscles + the skin), Reduced sweating (prevents water loss + causes an increased core body temp.), Muscles fatigue / headaches, Reduction in transport of waste products / nutrients, Increased HR, Decreased performance / reaction time / decision making ability
98
An example of a sports drink + 2 of its functions
Lucozade Sport - boosts glucose levels (before performances) + the water rehydrates (during competition)
99
What supplements / dietary supplements are / their use
Products which enhance / improve sporting performance (provide additional nutrients to improve health + well-being + performance)
100
2 classes of dietary supplements
Legal + illegal
101
What glycogen loading is a form of
Dietary manipulation
102
The preferred fuel for the body for endurance sport
(muscle) Glycogen
103
What occurs if muscle glycogen breakdown exceeds its replacement
Glycogen stores become depleted
104
The food class which must be consumed to replenish glycogen stores
Carbohydrates
105
The main benefit / effect of glycogen loading + 2 other benefits
Increased glycogen storage / increased glycogen stores, Delayed fatigue, Increased endurance capacity
106
The type of performer who uses glycogen loading
Endurance athletes
107
2 phases of glycogen loading
The depletion phase + the carbo-loading phase
108
2 negative effects of glycogen loading on the performer during the depletion phase
Irritability, A lack of energy (can alter a training programme)
109
4 negative effects of glycogen loading on the performer during the carbo-loading phase
Water retention / bloating, Heavy legs, Affected digestion, Weight gain
110
The type of energy production which glycogen loading maximises
Aerobic energy production
111
The length of time for which each phase of glycogen loading takes place + when they occur
Depletion phase: 6-3days before performance, Carbo-loading phase: Starts 3 days before performance + continues until the performance
112
How a performer's diet is manipulated during the depletion phase of glycogen loading
They eat more protein ( + less carbohydrates)
113
The intensity of a performer's training sessions during the depletion phase of glycogen loading the reason for this
It is of high intensity - to burn off existing glycogen stores
114
How a performer's diet is manipulated during the carbo-loading phase of glycogen loading
They eat more carbohydrates
115
The intensity of training during the carbo-loading phase of glycogen loading
Light
116
The overall reason for the depletion phase of glycogen loading
It allows glycogen storage capacity to increase (you can store more glycogen)
117
5 reasons why performers drink chocolate milk within 20 minutes post-exercise
Optimise recovery, Enhance performance the following day, (The ratio of carbs-to-protein) Helps the body re-synthesise muscle glycogen more efficiently (than carbohydrates alone), A liquid can be absorbed faster than a solid, It rehydrates the performer
118
3 examples of dietary supplements
Creatine monohydrate, caffeine + sodium bicarbonate
119
4 positive effects of taking creatine monohydrate
Replenishes phosphocreatine stores, Allows the ATP-PC system to last longer, Provides more ATP, Increases muscle mass
120
3 main negative effects of taking creatine monohydrate
Hinders aerobic performance, Mixed evidence of its benefits, Possible side effects (e.g. muscle cramps / diarrhoea / water retention / bloating / vomiting)
121
The type of energy which the ATP-PC energy system provides + how long it lasts during exercise
Quick bursts of energy - up to 10s
122
The type of exercise which creatine monohydrate benefits
Anaerobic
123
3 main benefits of taking sodium bicarbonate
Reduces acidity in muscle cells, Delays fatigue, Increases the buffering capacity of the blood
124
(5) Examples of side-effects of taking sodium bicarbonate
Vomiting, pain, cramping, diarrhoea + bloating
125
How sodium bicarbonate increases the buffering capacity of the blood
It neutralises the pH in muscle cells (by neutralising the acidic conditions created by the production of lactic acid)
126
The energy system which produces lactic acid
The lactic acid system
127
The type of drug/supplement which caffeine is
A stimulant
128
A characteristic of caffeine which means it increases the production of urine in a performer
It's diuretic
129
5 main benefits of taking caffeine as a supplement
It stimulates / increases mental alertness, Reduced (effects of) fatigue, Allows fats to be used as an energy source (by mobilising fatty acids) / delays use of glycogen stores, Improves decision making / reaction time, Benefits aerobic / endurance athletes
130
3 main negative effects of taking caffeine
Loss of fine control, Against the rules of most sports in large quantities, Possible side effects (dehydration / insomnia / muscle cramps / stomach cramps / vomiting / irregular heartbeat / diarrhoea)
