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PE - Year 1 > 4.1 - Diet and nutrition and their effect on physical activity and performance > Flashcards

4.1 - Diet and nutrition and their effect on physical activity and performance Flashcards

1
Q

what are simple carbohydrates?

A
  • quickest source of energy
  • easily digested by the body
  • found in fruits and processed foods
  • anything with refined sugar added
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2
Q

what are complex carbohydrates?

A
  • found in nearly all plant-based foods
  • usually takes longer for the body to digest
  • most commonly found in bread, rice pasta and vegetables
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3
Q

what type of exercise are carbohydrates used for?

A
  • main fuel for high-intensity/ anaerobic work
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4
Q

how are carbohydrates broken down?

A
  • they are digested and converted into glucose
  • then enters the bloodstream
  • then stored in the muscles and liver as glycogen
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5
Q

what are saturated fats?

A
  • found in sweet and savoury foods
  • most come from animal sources
  • too much = excessive weight gain
  • ultimately: reducing stamina, flexibility and can lead to health problems, e.g, coronary heart disease, atherosclerosis, diabetes and an increase in blood pressure
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6
Q

what is cholesterol?

A
  • type of fat found in blood
  • too much saturated fats will lead to an increase in cholesterol
  • mainly made in the liver
  • carried in the blood as LDL and HDL
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7
Q

what do the LDL and HDL do in the body?

A

LDL
- too much leads to fatty deposits in arteries

HDL
- takes cholesterol away from the parts of the body where it has been accumulated to the liver where it is disposed of

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8
Q

what are trans-fats?

A
  • artificial hydrogenated fat
  • found in meat and dairy products
  • most is made from an industrial process –> allowing food to have a longer shelf life
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9
Q

what can trans-fats lead to?

A
  • high levels of blood cholesterol
  • heart disease
  • diabetes
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10
Q

what are fats used for?

A
  • low-intensity aerobic work (e.g jogging)

- can’t be used for high-intensity as oxygen is in limited supply and it needs oxygen to be broken down

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11
Q

what can fats carry?

A
  • fat-soluble vitamins

- e.g: vitamins A, D, E and K

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12
Q

are all fats bad?

A

No

- should replace saturated fats and trans-fats with unsaturated fats –> major source of energy in the body

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13
Q

what is atherosclerosis?

A

where arteries become clogged with fatty substances

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14
Q

what are HDLs and what do they do?

A

High Density Lipoproteins

  • transport excess cholesterol in the blood back to the liver to be broken down
  • classed as ‘good’ cholesterol (lowers the risk of developing heart disease)
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15
Q

what are LDLs and what do they do?

A

Low Density Lipoproteins

  • transport cholesterol in the blood to the tissues
  • classed as ‘bad’ cholesterol (linked to an increase risk of heart disease)
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16
Q

what are proteins and what do they do?

A
  • combination of mainly amino acids –> major source of energy
  • important for muscle growth and repair to make enzymes, hormones and haemoglobin
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17
Q

who tends to consume more proteins?

A
  • power athletes

- have a greater need to repair and develop muscle tissue –> muscular hypertrophy

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18
Q

what do vitamins do?

A
  • keeps an individual healthy with a good immune system

- allows a performer to train maximally and recover quickly

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19
Q

what is vitamin C?

A

aka Ascorbic acid

- source: green vegetables and fruit

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20
Q

what are the exercise-related functions of vitamin C?

A
  • protects cells -> keeps them healthy
  • required for the breakdown of carnitine
  • helps in the maintenance of bones, teeth, gums and connective tissue (e.g ligaments)
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21
Q

what is carnitine?

A

a molecule essential for the transport of fatty acids into the mitochondria
(VC helps mitochondria in converting food sources)

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22
Q

what is vitamin D?

A

made by our body under the skin when it’s exposed to sunlight
(lesser extent you can get it from oily fish and dairy produce)

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23
Q

what are the exercise-related functions of vitamin D?

A
  • has a role in the absorption of calcium –> keeps bones and teeth calcium
  • helps with phosphocreatine recovery in the mitochondria
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24
Q

what is vitamin B1?

A

Thiamin

  • helps break down and release energy from food
  • keeps nervous system healthy
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25
Q

what is the source of vitamin B1?

A 
yeast 
egg 
liver 
wholegrain bread 
nuts 
red meat 
cereals
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26
Q

what is vitamin B2?

A

Riboflavin

  • helps break down and release energy from food
  • keeps skin, eyes and nervous system healthy
27
Q

what is the source of vitamin B2?

A 
dairy products 
liver 
vegetables 
eggs 
cereals 
fruit
28
Q

what is vitamin B6?

A
  • helps to form haemoglobin

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

29
Q

what is the source of B6?

A 
meat 
fish 
eggs 
bread 
cereals 
vegetables
30
Q

what is vitamin B12?

A

Folate

  • makes red blood cells and keeps the nervous system healthy
  • releases energy from food
31
Q

what is the source of B12?

A

red meat
dairy products
fish

32
Q

what is the importance of calcium during exercise?

A
  • needed for strong bones and teeth

- necessary for efficient nerve and muscle contraction

33
Q

what is the importance of sodium during exercise?

A
  • helps to regulate fluid levels in the body

- too much sodium: increase blood pressure which increases the risk of stroke or heart attack

34
Q

what is the importance of iron during exercise?

A
  • involved in the formation of haemoglobin in red blood cells (helps transport oxygen and therefore improve stamina)
  • lack of iron can lead to anaemia
35
Q

define a balanced diet

A

a diet containing a variety of foods from each of the food groups so there is adequate intake of nutrients

36
Q

define glucose

A

a simple sugar and the major source of energy for the body’s cells

37
Q

what is the source of fibre?

A

wholemeal bread, pasta, potatoes, nuts, seeds, fruit, vegetables, pulses

38
Q

why is fibre important for exercise?

A

it can slow down the time it takes the body to break down food
- results in a slower, more sustained release of energy

39
Q

what does dietary fibre do?

A

causes bulk in the small intestine

to prevent constipation and aid digestion

40
Q

define dehydration

A

occurs when the body is losing more fluid than it is taking in

41
Q

what does water do for your body?

A
  • transports nutrients, hormones and waste products around the body
  • regulates body temperature (keeps you from overheating) –> especially during exercise when energy is released as heat (sweat)
  • essential for good health
  • makes up 60% of a person’s weight
42
Q

what does dehydration cause?

A
  • increase in blood viscosity –> reducing blood flow to working muscles and skin
  • reducing sweating to prevent water loss (therefore increase in core temperature
  • muscle fatigue
  • headaches
  • reduction in the exchange of waste products/ transport of nutrients
  • increased heart rate –> lower cardiac output
  • decrease in performance/ reaction time and decision making
43
Q

what are the 4 dietary supplements?

A
  1. glycogen loading
  2. creatine monohydrate
  3. sodium bicarbonate
  4. caffeine
44
Q

what is glycogen loading?

A

used to increase glycogen stores over and above that which can normally be stored (supercompensation)
- used by endurance performers

45
Q

what are the methods of glycogen loading?

A
  1. 6 days before competition –> first 3 days = high protein, exercise of high intensity. next 3 days = high carbs, light intensity exercise
    (totally depleting glycogen stores can increase it up to 2 times –> supercompensation)
  2. day before –> 3 minutes high intensity exercise (opens carbo window), replenish glycogen in the next 20 minutes
  3. non-depletion protocol (week before) –> training intensity reduced, 3 days before = high carbs and light intensity exercise
46
Q

what are the positive effects of glycogen loading?

A
  • increased glycogen storage (in muscles)
  • delays fatigue
  • increases endurance capacity
47
Q

what are the negative during carbo-loading?

A
  • water retention (bloating)
  • heavy legs
  • problems with digestion
  • weight increase
48
Q

what are the negative during depletion?

A
  • irritability

- need to alter training through lack of energy

49
Q

what is creatine monohydrate?

A

used to increase the amount of phosphocreatine stored in the muscles (this will allow the energy system to last longer)
- used by athletes in explosive events (e.g sprints)

50
Q

what does phosphocreatine do?

A

fuels the ATP system

- when in the muscles it allows the energy systems to last longer

51
Q

what are the positive effects of creatine monohydrate?

A
  • aims to provide ATP (energy)
  • can help improve recovery time
  • replenishes phosphocreatine stores
  • allows the ATP-PC system to last longer
  • improves muscle mass
52
Q

what are the negative effects of creatine monohydrate?

A
  • side effects include: muscle cramps, diarrhoea, water retention, bloating and vomiting
  • hinders aerobic performance
  • mixed evidence to show benefits
53
Q

what is the ATP-PC system?

A

an energy system that provides quick bursts of energy and is used for high intensity exercise but it can only last for up to 10 seconds

54
Q

what is lactic acid?

A

a by product of anaerobic respiration

- as it accumulates, it causes fatigue

55
Q

what is sodium bicarbonate?

A
  • an antacid
  • increases the buffering capacity of the blood (neutralises negative effects of lactic acid/ hydrogen ions)
  • drinking it (or ‘soda loading’) will reduce the acidity within muscle cells
  • therefore delaying fatigue and allowing the performer to continue exercise at a very high intensity for longer
56
Q

what are the positive effects of taking sodium bicarbonate?

A
  • reduces acidity in the muscle cells
  • delays fatigue
  • increases buffering capacity of the blood
57
Q

what are the negatives effects of taking sodium bicarbonate?

A
  • possible side effects include: vomiting, pain, cramping, diarrhoea and feeling bloated
58
Q

what are hydrogen ions?

A

responsible for the acidity of the blood

59
Q

define buffering

A

the ability of the blood to compensate for the build up of lactic acid/ hydrogen ions to maintain pH level

60
Q

what is caffeine?

A

a naturally occurring stimulant

  • increases mental alertness
  • reduces fatigue
  • improves mobilisation of fatty acids in the body (therefore, sparing muscle glycogen stores)
  • used by endurance performers (who rely on aerobic system –> since fats are the preferred fuel for low intensity, long-endurance exercise)
61
Q

name the sources of caffeine.

A 
coffee
tea 
cola 
chocolate 
caffeinated gels 
certain energy bars
62
Q

what are the positive effects of taking caffeine?

A
  • stimulant –> increases mental alertness
  • reduces effects of fatigue
  • delays use of glycogen stores (can be used as an energy source)
  • improves reaction time and decision making
  • may benefit aerobic performance
63
Q

what are the negative effects of taking caffeine?

A
  • loss of fine control
  • against rules in most sports (when consumed in large quantities)
  • side effects: dehydration, insomnia, muscle cramps, stomach cramps, vomiting, irregular heartbeat, diarrhoea

PE - Year 1 (16 decks)

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