4.1 Flashcards
7 classes of food which should all be present in someone’s diet
Carbs, Fats, Proteins, Vitamins, Minerals, Fibre, Water
2 types of carbs
Simple + complex
The type of natural + the type of unnatural food in which simple carbs are commonly found
Fruit + processed foods
What is added to make food processed
Refined sugar
The basis of food in which you find complex carbs
Plants
The difference in speed of digestion between the 2 types of carbs
Complex take longer than simple
4 examples of foods containing complex carbs
Veg, pasta, rice + bread
The role of carbs
To provide energy (for the body)
From which food groups must a balanced diet contain
All of them
The food group which fuels all intensities of exercise including rest
Carbs
The sugar which the carb in food is converted to during digestion
Glucose
Where the glucose produced from digestion goes
Into the bloodstream/blood
2 places where the body’s glycogen stores can be found
In the liver + muscles
Are the body’s glycogen stores limited
Yes
The type of sugar which glucose is
Simple
The type of sugar which is used by the body’s cells
Glucose
what the glycaemic index measures
The effect of different carbs on blood glucose levels/the release rate of carbs/the rate at which different carbs are digested
What it means when foods have a lower glycaemic index
They cause a slower, sustained release of glucose (to the blood)
The difference in he length of time for which blood glucose levels are maintained between food with a higher + lower glycaemic index
Foods with a lower glycaemic index maintain blood glucose levels for longer
The rate at which blood glucose levels rise immediately after consuming foods with high glycaemic indexes
Rapidly
The rough time in hours you should leave between eating foods with a low glycaemic index + exercise
3-4 hours
The rough time in hours you should leave between eating foods with a high glycaemic index + exercise
1-2 hours
The type of food which you should consume within the hour before exercise
Liquid (e.g. sports drinks + juices)
The 2 types of fat
Saturated + unsaturated
The basis of food products which contain saturated fats
Animal-based products
2 effects of consuming too much saturated fat on (components of) fitness
Reduced stamina, Reduced flexibility
4 health consequences of consuming too much saturated fat
Weight gain, Coronary heart disease, High blood pressure, Diabetes
The effect of consuming too much saturated fat on cholesterol levels
They increase
Where cholesterol is predominantly made in the body
In the liver
What in the body carries cholesterol
The blood
2 types of cholesterol
High-density lipoprotein (HDL) (good), Low-density lipoprotein (LDL) (bad)
What too much LDL can lead to develop in the arteries + the effect of this
Fatty deposits + reduced blood flow
The role of LDL
To transport cholesterol in the blood to the tissues
The medical condition which LDL are linked with
Heart disease
The function of HDL
To take cholesterol away from where it’s accumulated to the liver
What happens to the cholesterol delivered by the HDL to the liver
It’s disposed of
At type of unsaturated fat
Trans-fats
2 places where trans-fats can be naturally found
In meat + dairy products
The artificial process which is used to produce most trans-fats
Hydrogenation (of veg. oils)
What hydrogenation means for the state of veg. oils at room temp.
They’re solid
The benefit of artificial trans-fats on the food products which contain them
They increase their shelf life
What trans-fats can cause an increase in, in the blood
Cholesterol
The max. weight of trans-fats which we should consume in a day
5g
The healthier type of fats
Unsaturated
2 functions/benefits of fats
A major energy source, They carry fat-soluble vitamins
The intensity of exercise for which fats can provide energy for
Low intensity/aerobic exercise
Why fats can’t provide energy for anaerobic exercise
Oxygen = required for fats to be broken down
The only food class which can be broken down anaerobically
Carb.s
4 functions of proteins other than for general growth + repair
To make enzymes, hormones + haemoglobin, As a minor energy source
The type of athletes who would require more protein in their diet + the reason
Power athletes/anaerobic - for growth of muscle tissue + repair
When proteins provide more energy
When glycogen + fat stores = low
4 foods which are good sources of protein
Meat, fish, eggs + dairy products
The amount of vitamins + mineral needed in your diet compared to the other food classes
v. minimal
2 types of vitamins
Fat-soluble + water-soluble
The 4 fat-soluble vitamins
Vitamins A, D, E + K
Foods where fat-soluble vitamins = normally found
Fatty foods + animal products (e.g. dairy products , veg. oils, eggs, liver + oily fish
2 places where the body stores fat-soluble vit.s
In the liver + fatty tissues
The 5 water-soluble vit.s
Vitamins c/ascorbic acid, B1/thiamin, B2/riboflavin, B6 + B12/folate
3 examples of food containing water-soluble vit.s
Fruit, veg. + dairy products
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
Another name for vitamin C
Ascorbic acid
2 main sources of vitamin C
Green veg + fruit
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
The main source of vitamin D
Our body - under the skin when it’s exposed to sunlight
2 food products which you can get vitamin D from
Oily fish + dairy products
The exercise-related function of vitamin D (how it keeps bones + teeth healthy)
It has a role in the absorption of calcium
4 sources of vitamin B1 (thiamin)
Liver, eggs, cereals + nuts
What vitamin B1 (thiamin) helps to keep healthy (1 of its exercise-related functions)
The nervous system
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
4 sources of vitamin B2 (riboflavin)
Liver, eggs, cereals + veg
3 things which vitamin B2 (riboflavin) helps keep healthy (1 of its exercise-related functions)
Skin, eyes + nervous system
4 sources of vitamin B6
Meat, eggs, cereals + veg
1 of vitamins B6’s exercise related functions (something it helps form)
It helps form haemoglobin
2 food groups which vitamin B6 helps the body to use + store energy from
Proteins + carbs
3 source of vitamin B12 (folate)
Red meat, dairy products + fish
A common exercise-related function of all B group vitamins
They release energy from food
An exercise-related function of vitamin B12 (folate) (what it makes)
It makes red blood cells
What vitamin B12 (folate) helps to keep healthy (an exercise-related function of vitamin B12 (folate))
The nervous system
What minerals assist in
Bodily functions
2 main things which calcium is needed for (2 of its exercise-related functions)
Strong bones + teeth, Efficient nerve + muscle function
What iron helps in the formation of (its exercise related functions)
Haemoglobin (in red blood cells - helps transport O2 - improves stamina)
What a lack of iron can lead to
Anaemia
The exercise-related function of sodium (what it helps regulate)
It helps regulate body fluid levels
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
What electrolytes are
Salts + minerals found in the blood
How electrolytes are formed by the body
By dissolving minerals
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
4 good sources of minerals
Meat, eggs, cereals + veg
3 examples of minerals
Calcium, sodium + iron
5 good sources of fibre
Wholemeal bread + pasta, fruit, veg, nuts + pulses
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
What fibre is also known as
Dietary fibre
How dietary fibre aids digestion + prevents constipation
It causes bulk in the small intestine
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.
What sweating during exercise can result in
Dehydration
When dehydration occurs
When the body is losing more fluid than it’s taking in
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
An example of a sports drink + 2 of its functions
Lucozade Sport - boosts glucose levels (before performances) + the water rehydrates (during competition)
What supplements / dietary supplements are / their use
Products which enhance / improve sporting performance (provide additional nutrients to improve health + well-being + performance)
2 classes of dietary supplements
Legal + illegal
What glycogen loading is a form of
Dietary manipulation
The preferred fuel for the body for endurance sport
(muscle) Glycogen
What occurs if muscle glycogen breakdown exceeds its replacement
Glycogen stores become depleted
The food class which must be consumed to replenish glycogen stores
Carbohydrates
The main benefit / effect of glycogen loading + 2 other benefits
Increased glycogen storage / increased glycogen stores, Delayed fatigue, Increased endurance capacity
The type of performer who uses glycogen loading
Endurance athletes
2 phases of glycogen loading
The depletion phase + the carbo-loading phase
2 negative effects of glycogen loading on the performer during the depletion phase
Irritability, A lack of energy (can alter a training programme)
4 negative effects of glycogen loading on the performer during the carbo-loading phase
Water retention / bloating, Heavy legs, Affected digestion, Weight gain
The type of energy production which glycogen loading maximises
Aerobic energy production
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
How a performer’s diet is manipulated during the depletion phase of glycogen loading
They eat more protein ( + less carbohydrates)
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
How a performer’s diet is manipulated during the carbo-loading phase of glycogen loading
They eat more carbohydrates
The intensity of training during the carbo-loading phase of glycogen loading
Light
The overall reason for the depletion phase of glycogen loading
It allows glycogen storage capacity to increase (you can store more glycogen)
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
3 examples of dietary supplements
Creatine monohydrate, caffeine + sodium bicarbonate
4 positive effects of taking creatine monohydrate
Replenishes phosphocreatine stores, Allows the ATP-PC system to last longer, Provides more ATP, Increases muscle mass
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)
The type of energy which the ATP-PC energy system provides + how long it lasts during exercise
Quick bursts of energy - up to 10s
The type of exercise which creatine monohydrate benefits
Anaerobic
3 main benefits of taking sodium bicarbonate
Reduces acidity in muscle cells, Delays fatigue, Increases the buffering capacity of the blood
(5) Examples of side-effects of taking sodium bicarbonate
Vomiting, pain, cramping, diarrhoea + bloating
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)
The energy system which produces lactic acid
The lactic acid system
The type of drug/supplement which caffeine is
A stimulant
A characteristic of caffeine which means it increases the production of urine in a performer
It’s diuretic
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
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)
