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PE - Year 12 > 4.1 Diet And Nutrition And Their Affect On Sport And Performance > Flashcards

4.1 Diet And Nutrition And Their Affect On Sport And Performance Flashcards

1
Q

What are the two types of carbohydrates?

A
  1. Simple carbohydrates are the quickest source of energy and easily digested by the body.
  2. Complex carbohydrates are found in nearly all plant based food, usually take longer for the body to digest.
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2
Q

What are carbohydrates?

A
  • Principle source of energy
  • main fuel for high intensity or anaerobic work
  • digested and converted into glucose and enters the bloodstream
  • Glucose is stored in the muscles and liver as glycogen, stores are limited so regular refuelling is necessary
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3
Q

What are the types of fat?

A
  1. Saturated fats
  2. Cholesterol
  3. Trans-fats
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4
Q

Where are saturated fats found?

A

found in both sweet and savoury foods but mostly come from animal sources.

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5
Q

What happens if there’s too much saturated fat?

A
  • Leads to excessive weight gain which decreases flexibility, stamina, and causes health problems (such as coronary heart disease, atherosclerosis, diabetes, high BP).
  • Causes high cholesterol levels.
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6
Q

Define cholesterol

A

A type of fat found in the blood

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7
Q

Where is cholesterol made?

A

Made predominantly in the liver and is carried by the blood as low density lipoprotein (LDP) and high density lipoprotein (HDP)

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8
Q

Define LDL

A

They transport cholesterol in the blood to the tissue and are classed as bad cholesterol since they increase the risk of heart disease.

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9
Q

Define HDL

A

They transport excess cholesterol in the blood back to the liver where it is broken down. They are classed as a good cholesterol since they lower the risk of developing heart disease.

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10
Q

What can too much LDL lead to?

A

Leads to fatty deposits developing in the arteries which reduces blood flow

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11
Q

What is the role of HDL?

A

Takes cholesterol away from the parts of the body where it has accumulated to the liver, where it is disposed of

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12
Q

What are trans-fats?

A

Artificial hydrogenated fats which can be found in meat and dairy products

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13
Q

Where are trans-fats mostly made?

A

Mostly made from an industrial process that allows food to have a longer shelf life

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14
Q

What can trans-fats lead to?

A

Lead to high levels of blood cholesterol, heart disease, diabetes

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15
Q

What type of physical activity are fats used for?

A

Low intensity, aerobic work such as jogging

Cannot be used for high intensity where there is a limited oxygen supply as fats require oxygen to be broken down

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16
Q

What is atherosclerosis?

A

Where arteries become clogged with fatty substances

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17
Q

What are proteins?

A
  • Combination of amino acids
  • Important for muscle growth and repair
  • Important to make enzymes, hormones, and haemoglobin
  • Minor source of energy
  • Used by power athletes
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18
Q

What are the six types of vitamins?

A 
C (absorbic acid)
D
B1 (thiamin)
B2 (riboflavin)
B6
B12 (folate)
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19
Q

What are the sources for each vitamin?

A

C - green vegetables and fruit
D - made by the body under the skin when exposed to sun, comes from oily fish and dairy
B1 - yeast, egg, liver, bread, nuts, red meat, cereal
B2 - dairy, liver, vegetables, egg, cereal fruit
B6 - meat, fish, egg, bread, vegetables, cereal
B12 - red meat, dairy, fish

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20
Q

What are the exercise-related functions of vitamin C?

A
  • protects cells and keeps them healthy
  • breaks down carnitine which is essential for transport of fatty acids into the mitochondria
  • maintenance of bones, teeth, gums, ligaments
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21
Q

What are the exercise-related functions of vitamin D?

A
  • has a role in the absorption of calcium which keeps bones and teeth healthy
  • helps with phosphocreatine recovery in the mitochondria
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22
Q

What are the exercise-related functions of vitamin B1?

A
  • helps break down and release energy from food

- keeps nervous system healthy

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23
Q

What are the exercise-related functions of vitamin B2?

A
  • helps break down and release energy from food

- keeps skin, eyes, and nervous system healthy

24
Q

What are the exercise-related functions of vitamin B6?

A
  • helps form haemoglobin

- helps body use and store energy from protein and carbohydrates in food

25
Q

What are the exercise-related functions of vitamin B12?

A
  • releases energy from food

- makes RBC and keeps nervous system healthy

26
Q

What are the different types of minerals?

A

Calcium
Sodium
Iron

27
Q

What is the exercise-related function of calcium?

A
  • needed for strong bones and teeth

- necessary for efficient nerve and muscle contractions

28
Q

What is the exercise-related function of sodium?

A
  • helps regulate fluid levels in the body
29
Q

What happens if someone has too much sodium?

A

Increases blood pressure -> risk of stroke + heart attack

30
Q

What is the exercise-related function of iron?

A
  • involved in formation of haemoglobin in RBC, this helps transport oxygen and improves stamina
31
Q

What can a lack of iron cause?

A

Anaemia

32
Q

Why is fibre important during exercise?

A

It slows down the time it takes the body to break down food, which results in a slower, more sustained release of energy.

33
Q

What is dietary fibre?

A

Causes bulk in small intestine which helps to prevent constipation and aids digestion.

34
Q

What are the sources of fibre?

A

Wholemeal bread, pasta, potatoes, nuts, seeds, fruit, veg, pulses.

35
Q

How much % of body weight is water?

A

60%

36
Q

What is the role of water in the body?

A
  • Transports nutrients, hormones, waste products around the body.
  • Regulates body temperature
  • Main component of many cells
  • Prevents overheating
37
Q

What does dehydration cause?

A
  1. increased blood viscosity = reduces blood flow to working muscles and skin
  2. reduced sweating = increased core temperature
  3. muscle fatigue and headaches
  4. reduction in exchange of waste products and transport of nutrients
  5. increased HR = lower cardiac output
  6. decreased performance/reaction time/decision making
38
Q

Define dehydration

A

Occurs when the body is losing more fluid and it’s taking in

39
Q

Define glycogen loading

A

A form of dietary manipulation to increase glycogen stores above that which can normally be stored. Used by endurance performers.

40
Q

What is the first method of glycogen loading?

A
  1. Starts 6 days before competition.
  2. Athlete eats diet high in protein for 3 days + exercises at high intensity to burn off existing carb stores.
  3. Then 3 days of a diet high in carbs and light training.

The theory is that by totally depleting glycogen stores they can then be increased by up to 2 times the original amount (supercompensation) and prevents performer from “hitting the wall”.

41
Q

What is the second method of glycogen loading?

A
  1. Starts day before the competition.
  2. 3 minutes of high intensity exercise opens a ‘carb window’.
  3. Replenishing glycogen stores during the first 20 mins immediately after exercise, the body is most able to restore lost glycogen.
  4. Carb window closes after 2 hours.
42
Q

What is the third method of glycogen loading?

A
  1. Non depletion protocol.
  2. Training intensity reduced the week before competition.
  3. Then 3 days before competition, a high carb diet is followed with light intensity exercise.
43
Q

What are the positive effects of glycogen loading?

A
  • increased glycogen stores especially in muscles
  • delays fatigue
  • increases endurance capacity
44
Q

What are the negative effects of carbo-loading phase?

A
  • water retention, which can lead to bloating
  • heavy legs and increased weight
  • digestion problems
45
Q

What are the negative effects of the depletion phase?

A
  • irritability

- need to alter training program due to lack of energy

46
Q

Define creatine monohydrate

A

Supplement used to increase the amount of phosphocreatine stored in the muscles.

47
Q

What is phosphocreatine used for?

A

To fuel the ATP-PC system which provides energy

48
Q

What are the positive effects of creatine supplementation?

A
  • aims to provide ATP
  • allows ATP-PC system to last longer
  • improves muscle mass
49
Q

What are the negative affects of creatine supplementation?

A
  • side effects = muscle cramps, bloating, vomiting

- hinders aerobic performance

50
Q

Define sodium bicarbonate

A

A white soluble compound used as an antacid.

51
Q

What are the positive effects of sodium bicarbonate?

A
  • delays fatigue
  • reduces acidity in muscle cells
  • increased buffering capacity of the blood
52
Q

What are the negative effects of sodium bicarbonate?

A
  • side effects = vomiting, pain, cramping, bloating
53
Q

Define caffeine

A

A naturally occurring stimulant

54
Q

What are the positive effects of caffeine?

A
  • increased mental alertness
  • reduces effects of fatigue
  • allows fats to be used as energy
  • benefits endurance athletes
55
Q

What are the negative effects of caffeine?

A
  • loss of fine control
  • against sporting rules
  • side effects = insomnia, stomach cramps, irregular heartbeat

PE - Year 12 (12 decks)

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