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PE Exercise And Physiology > 4.1 diet and nutrition > Flashcards

4.1 diet and nutrition Flashcards

1
Q

what makes up a balanced diet

A

1 carbohydrates
2 fats
3 proteins
4 vitamins
5 minerals
6 fibre
7 water

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2
Q

what are the two types of carbohydrates

A

simple
complex

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3
Q

what are simple carbohydrates

A
  • quick source of energy as they are broken down quickly
  • found in fruits and food with refined sugar
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4
Q

what are complex carbohydrates

A
  • take longer to digest
  • found in all plant-based food
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5
Q

what is carbohydrate’s main role

A
  • they are the principal source of energy as they are broken down into glucose
  • they are the source for both aerobic and anaerobic energy
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6
Q

what are the three types of fat

A

1 saturated fats
2 cholesterol
3 trans-fats

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7
Q

what are saturated fats

A
  • come from animal sources
  • leads to weight gain, limiting stamina and flexibility
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8
Q

what is cholesterol

A
  • type of fat found in the blood
  • it is carried by both low-density lipoproteins (LDL) and high density lipoproteins (HDL)
  • too much LDL can lead to fatty deposits in the arteries
  • too much HDL gets rid of excess cholesterol as it takes it to the liver to be broken down
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9
Q

what are trans-fats

A
  • artificial hydrogenated fats used to extend the shelf life of meat and dairy
  • lead to high levels of blood cholesterol
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10
Q

why are not all fats bad?

A
  • unsaturated fats are a major source of energy for low intensity aerobic work
  • they also act as a carrier of fat-soluble vitamins
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11
Q

what is the role of protein

A
  • protein is a combination of amino acids
  • they are used for muscle growth and repair
  • they also make enzymes, hormones and haemoglobin
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12
Q

what are the two types of vitamins

A
  1. fat-soluble- A,D,E,K - found in fatty animal products, can be stored in the body for later use
  2. water-soluble- B,C - found in fruit and vegetables, not stored in the body so need to be consumed daily
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13
Q

what are the exercise related benefits of vitamin C

A
  • protects cells, keeps them healthy
  • maintains bones, teeth, gums and connective tissue
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14
Q

what are the exercise related benefits of vitamin D

A
  • has a role in helping the absorption of calcium which keeps teeth and bones healthy
  • helps with phosphocreatine recovery in the mitochondria
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15
Q

what are the exercise related benefits of vitamin B1

A
  • found in red meat and wholegrain bread
  • works with other B groups to break down and release energy from food
  • keeps the nervous system healthy
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16
Q

what are the exercise related benefits of vitamin B2

A
  • found in dairy products and vegetables
  • works with other B groups to break down and release energy from food
  • keeps skin, eyes and nervous system healthy
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17
Q

what are the exercise related benefits of vitamin B6

A
  • found in meat, fish and bread
  • helps form haemoglobin
  • helps the body use and store energy from protein and carbohydrates
18
Q

what are the exercise related benefits of vitamin B12

A
  • found in red meat, dairy and fish
  • makes red blood cells
  • keeps nervous system healthy
  • helps release energy from food
19
Q

what are minerals

A

they assist with bodily function

20
Q

what are the 3 minerals you need to know for the exam

A

1 calcium
2 sodium
3 iron

21
Q

what are the exercise related benefits of calcium

A
  • strong bones and teeth
  • necessary for efficient nerve and muscle contraction
22
Q

what are the exercise related benefits of sodium

A
  • helps regulate fluid levels in the body
  • HOWEVER too much sodium can increase blood pressure
23
Q

what are the exercise related benefits of iron

A
  • involved in the formation of haemoglobin
24
Q

what is the role of fibre

A
  • it slows down the time it takes to digest food
  • this results in a more slow sustained release of energy
  • prevents constipation and aids digestion
25
Q

what is the role of water

A
  • transports nutrients, hormones, and waste products around the body
  • helps regulate body temperature through sweating
    HOWEVER this can cause dehydration
26
Q

what can dehydration result in

A
  • increase in blood viscosity, reduces venous return and stroke volume, increased HR
  • muscle fatigue
  • increased temperature
27
Q

what are the dietry supplements

A

1 glycogen loading
2 creatine
3 sodium bicarbonate
4 caffeine

28
Q

what is glycogen loading

A
  • a form of dietary manipulation to increase glycogen stores
29
Q

what are the two methods of glycogen loading

A

METHOD 1
- six days before competition eating protein high for three days whilst training at high intensities to deplete existing glycogen stores
- this is then followed by 3 days of high carbohydrates
- the idea is to completely diminish carbohydrate stores to then build them up to two times the original amount
METHOD 2
- the day before competition exercise opens a carb-window for 20 minutes post-exercise in which the body is most able to restore lost glycogen

30
Q

what are the advantages of glycogen loading

A
  • increases glycogen store
  • delays fatigue
  • increased endurance
31
Q

disadvantages of glycogen loading

A
  • bloating
  • problems with digestion
32
Q

what is the purpose of taking creatine

A
  • aims to increase the phosphocreatine stores in the muscles which is used in the ATP-PC energy system
33
Q

advantages of taking creatine

A
  • replenishes phosphocreatine stores
  • extends the duration of the ATP-PC system
  • improves muscle mass
34
Q

disadvantages of taking creatine

A
  • hinders aerobic performance
  • side effects, muscle cramps, bloating, vomiting, and diarrhea
  • not much research into effectivenesss
35
Q

what is the purpose of taking sodium bicarbonate

A
  • neutralises acidity in the blood aiming to delay fatigue
36
Q

advantages of taking sodium bicarbonate

A

-reduces acidity in the muscles
- delays fatigue

37
Q

disadvantages of taking sodium bicarbonate

A
  • side effects: vomiting, pain, cramping, bloating
38
Q

what is the purpose of taking caffeine

A
  • a stimulant increasing mental alertness and reducing fatigue
39
Q

advantages of caffeine

A
  • increases mental alertness
  • reduces effects of fatigue
  • thought to mobilise fatty acids within the body allowing them to be used as an energy source
40
Q

disadvantages of taking caffeine

A
  • loss of fine control
  • against the rules when consumed excessively
  • side effects: insomnia, muscle cramps, vomiting, diarrhea

PE Exercise And Physiology (3 decks)

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