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Pe > 4.1 - Diet > Flashcards

4.1 - Diet Flashcards

Diet and nutrition

1
Q

What is 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

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2
Q

What are the seven food groups/nutrients?

A 
Carbohydrates
Fats
Proteins
Vitamins
Minerals
Fibre
Water
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3
Q

What are the two types of carbohydrates?

A

Simple and complex carbohydrates.

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4
Q

What are simple carbohydrates?

A

Carbohydrates that are easily digested and give a quick release of glucose into the blood.
E.g. fruits

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5
Q

What are complex carbohydrates?

A

Carbohydrates type that take longer for the body to digest and they provide a slow and sustained release of glucose into the blood.
E.g. Plant-based foods + bread,pasta,rice

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6
Q

What is the function of carbohydrates?

A

They are the main source of energy for the body during high, anaerobic exercise.

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7
Q

How do carbohydrates provide energy to the body?

A

Food is digested and converted into glucose which then goes into the blood. Glucose is stored in the muscles and liver as glycogen

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8
Q

What is the Glycaemic index?

A

This ranks carbohydrates according to their effect on our blood glucose levels.

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9
Q

What are the characteristics of foods that are low on the Glycaemic index?

A

Slow and sustained release of glucose to the blood
Complex carbohydrates
Should be eaten 3-4 hours before exercise
Cereal, jam, honey, pasta

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10
Q

What are the characteristics of foods that are high on the Glycaemic index?

A

Small and quick release of glucose to the blood
Should be eaten 1-2 hours before exercise
Simple carbohydrates
Smoothies, yoghurt, fruit

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11
Q

What are the two types of fats?

A

Saturated and unsaturated fats

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12
Q

What are the characteristics of fats?

A

They are a secondary source of energy
Good for aerobic low intensity exercise
Fats carry vitamins A,D,E,K

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13
Q

What are the negatives of too much saturated fat in the diet?

A

Weight gain
Decreased levels of stamina/flexibility/agility
Increased blood pressure

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14
Q

How do proteins contribute positively to a balanced diet?

A

3rd source of energy
Muscle growth
Muscle repair
Make enzymes, haemoglobin and hormones

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15
Q

What are proteins made from and what are examples of protein?

A

Made up of amino acids

E.g. meat, fish, eggs

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16
Q

What are the fat-soluble vitamins? Examples?

A

A, D, E + K

Fatty foods –>dairy products, meats and fish

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17
Q

What are the water-soluble vitamins? Examples?

A

B + C vitamins

Fruit and vegetables

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18
Q

What is the minerals’ main characteristic?

A

Assist in bodily functions

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19
Q

What is the functions of high calcium levels?

A

Strong bones
Strong teeth
Forms haemoglobin
Nerve efficiency

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20
Q

What are the functions of high sodium levels?

A

Regulate fluid levels
Can increase blood pressure
Increase heart attack risk

21
Q

What is fibre’s main function for the body? Examples?

A

Slows down the time to breakdown food allowing energy to be released at a sustained rate.
E.g. bread, pasta, potatoes

22
Q

What are the benefits of fibre in the diet?

A 
Aids digestion (stops constipation)
Allows a sustained release of energy from the breakdown of food.
23
Q

What are three functions of water in the diet?

A

Transports hormones, nutrients + waste products
Important for the structure of cells
Helps cool down the body

24
Q

State three affects of dehydration on the body?

A
  • Increased blood viscosity
  • Reduced sweating–>hot water remains in body
  • Increased muscle fatigue
  • Less transport within the body
  • Increased heart rate because lower cardiac output
  • Reduced performance
25
Q

What are the 2 functions of iron in the body?

A

1) Forms haemoglobin in the blood
2) Improves metabolism

Found in meats

26
Q

What are the 3 functions of the minerals electrolytes?

A

1) High body organ functions
2) Conduct electrical impulses
3) Improves force of contractions

Found in water

27
Q

What are the 4 functions of vitamin C (Ascorbic acid)?

A

1) Collagen production
2) Bone and cell production
3) Maintains connective tissue
4) Bone growth
5) efficiency of bodily functions

28
Q

What are 4 functions that vitamin B1 (Thiamine) benefits?

A

1) Allows carbohydrates to provide energy.
2) Good for main organ functions
3) Helps metabolism
4) Maintains nervous system

29
Q

What are the 3 main functions that vitamin B2 (Riboflavin) help with?

A

1) Helps break down all of the energy sources
2) Produces ATP for food into the blood
3) Increased neural control

30
Q

What are the 2 functions that vitamin B6 helps with?

A

1) Good for the metabolism of proteins, fats and carbs.

2) Creates red blood cells and neurotransmitters.

31
Q

What are the 3 functions vitamin B12 (folate) helps with?

A

1) Metabolism of cells in the body
2) Benefits DNA synthesis
3) Allows amino acids metabolism

32
Q

State the 4 main functions of vitamin A……..

A

1) Benefits vision
2) Benefits the immune system
3) Benefits reproduction
4) Improves the function of the heart, kidney and lungs.

33
Q

State the 3 main functions of vitamin D?

A

1) Improves bone strength
2) Supports muscular functions
3) Improves general health

34
Q

State the 3 main functions of vitamin K……..

A

1) Improves blood clotting
2) Develops blood calcium levels
3) Develops cardiovascular effiency

35
Q

What is the definition of glycogen loading?

A

“Glycogen loading is the process in which mainly endurance athletes maximise their glycogen stores in their liver and muscles.”

36
Q

What happens 6 days prior to the event in glycogen loading?

A
  • Athlete eats a protein-rich diet for 3 days.
  • Exercise happens at a high intensity to deplete existing glycogen stores.
  • This allows the affinity for carbohydrates in glycogen is increased leading to performance.
37
Q

What happens 3 days prior to the event when glycogen loading?

A
  • Change in the diet to a carbohydrate-rich diet.
  • Exercise to a light intensity so you are using other energy sources. This is known as ‘tapering’.
  • This stage is known as ‘super-compensation’ where depleting the glycogen stores can allow them to double in size.
38
Q

What happens on the day of the event when glycogen loading?

A

Before the event:

  • Heavy glucose-based diet
  • Tops up blood-glucose levels

After event:

  • 20 mins after exercise, performer will eat carbs and protein in the ratio 3:1 or 4:1.
  • Glycogen levels are restored and allow rest thesis to occur.
39
Q

What is Creatine?

A

Creatine is made up of 3 amino acids (glycine, arginine and methionine) that provides extra ATP.

40
Q

What are the benefits of creatine for a performer?

4

A

1) Increases amount of phosphocreatine in the muscles.
2) Allows ATP-PC system to last longer.
3) Improves recovery time so allows explosive movements to occur faster.
4) Improves muscle mass

41
Q

What are the negatives of creatine to the performer?

3

A

1) Dehydration, bloating, muscle cramps
2) Hinders aerobic performance
3) Vomiting and causes liver damage

42
Q

Name a type of performer that may be likely to use creatine in performance?

A

1) Sprinters
2) Athletics field athletes

In general: explosive athletes

43
Q

What is sodium bicarbonate?

A

“It is an antacid that neutralises lactic acid to maintain blood glucose levels.”

44
Q

State the 3 benefits of sodium bicarbonate to the performer………

(SAH)

A

1) Delays the effects of fatigue
2) Allows performer to work at a higher intensity for a longer duration.
3) Higher lactate threshold

45
Q

State the 4 negatives of sodium bicarbonate to the performer ……..

A

1) Vomiting
2) Muscle Cramps
3) Diarrhoea
4) Bloating

46
Q

State the types of performer that are likely to use sodium bicarbonate……

A
  • 400m runner = main example

- Athletes that work in-between anaerobic and aerobic zones.

47
Q

What is caffeine?

A

“Caffeine is a supplement that can be classed as a naturally occuring stimulant, hence it increases mental awareness.”

48
Q

State the 3 benefits of using caffeine as a supplement for a performer………

A

1) Reduces the effects of fatigue
2) Allows fats to be used as an energy source so it delays the use of glycogen stores.
3) Reduces reaction time and improves decision making.

49
Q

What are the 4 drawbacks of using caffeine as a supplement for athletes?

A

1) Loss of fine control
2) Against the rules of most sports
3) Is not effective for everyone
4) Causes dehydration/insomnia and an increase in heart rate

Pe (7 decks)

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