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AQA A-level Physical Education > 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 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.
  • essential for optimum performance in all sporting activities.
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2
Q

What are the food groups?

A
  • carbohydrates
  • fats
  • proteins
  • vitamins
  • minerals
  • fibre
  • water
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3
Q

What are the types of carbohydrates?

A
  • simple carbohydrates: these are found in fruits and are easily digested by the body. They also often found in processed foods and anything with refined sugar added.
  • complex carbohydrates: these are found in nearly all plant-based foods, and usually take longer for the body to digest. They are most commonly found in bread, pasta, rice and vegetables.
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4
Q

What are carbohydrates?

A
  • the principle source of energy used by the body.

- they are also the main fuel for high intensity or anaerobic work.

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5
Q

How are carbohydrates stored?

A
  • is digested and converted into glucose and enters the bloodstream.
  • the glucose is stored in the muscles and liver as glycogen but these stores are limited so regular refuelling is necessary.
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6
Q

What is glucose?

A
  • a simple sugar and the major source of energy for the body’s cells.
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7
Q

What is glycogen?

A
  • the stored form of glucose found in the muscles and the liver.
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8
Q

What is the glycaemic index index?

A
  • this ranks carbs according to their effect on our blood glucose levels.
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9
Q

about foods with a low glycaemic index:

A
  • foods with a lower glycaemic index cause a slower, sustained release of glucose to the blood meaning that blood glucose levels are maintained for longer.
  • should be eaten 3-4 hours before exercise.
  • examples: beans on toast, pasta or rice with a vegetable-based sauce, breakfast cereal with milk.
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10
Q

about foods with a high glycaemic index:

A
  • foods with a high glycaemic index cause a rapid, short rise in blood glucose but this will be short-lived.
  • should be eaten 1-2 hours before exercise and include fruit smoothies, cereal bars, fruit-flavoured yoghurt and fruit.
  • one hour before exercise, liquid consumption appears more imprint at through sports drinks and cordials.
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11
Q

What are the different types of fats?

A
  • saturated fats
  • trans-fats
  • unsaturated fats
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12
Q

What are saturated fats?

A
  • can be found in both sweet and savoury foods but most come from animal sources.
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13
Q

Why are saturated fats ‘bad’?

A

Too much saturated fats:

  • leads to excessive weight gain which will affect levels of stamina, limit flexibility
  • lead to health problems such as coronary heart disease, diabetes and high blood pressure
  • leads to high cholesterol levels. Cholesterol is made predominantly in the liver and is carried by the blood as LDL and HDL.
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14
Q

What is the consequence of too much LDL?

A
  • too much LDL can lead to fatty deposits developing in the arteries which can have a negative effect on blood flow.
  • HDL, on the other hand, 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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15
Q

What is LDL?

A
  • low-density lipoproteins
  • they transport cholesterol in the blood to the tissues and are classed as ‘bad’ cholesterol since they are linked to an increased risk of heart disease.
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16
Q

What is HDL?

A
  • high-density lipoproteins
  • they transport excess cholesterol in the blood back to the liver where it is broken down.
  • they are classed as ‘good’ cholesterol since they lower the risk of developing heart disease.
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17
Q

What are trans-fats?

A
  • a type of unsaturated fats that can be found in meat and dairy products but most are made from an industrial process that adds hydrogen to liquid vegetable oils (hydrogenation)
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18
Q

Why are trans-fats ‘bad’?

A
  • lead to high levels of blood cholesterol
  • we should consume no more than five grams per day.
  • however: it is saturated fats we need to watch out for - unsaturated aren’t as bad.
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19
Q

Why are fats ‘good’?

A
  • replacing saturated and trans-fats with saturated fats is important as fat is a major source of energy in the body.
  • they are used for low- intensity, aerobic work such as jogging.
  • fats cannot be used for high intensity exercise where oxygen is in limited supply as they require oxygen to be broken down.
  • fats are also a carrier for thé fat-soluble vitamins A, D, E and K.
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20
Q

What are proteins?

A
  • a combination of many chemicals called amino acids and are important for muscle growth and repair and to make enzymes, hormones and haemoglobin.
  • a minor source of energy and ten to be used more by power athletes who have a greater need to repair and develop muscle tissue.
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21
Q

What are examples of proteins?

A
  • meat
  • fish
  • eggs
  • dairy products.
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22
Q

What are vitamins?

A
  • essential nutrients that your body needs in small amounts in order to work properly.
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23
Q

What are the two types of vitamins?

A
  • fat-soluble vitamins

- water-soluble vitamins

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24
Q

What are fat-soluble vitamins?

A
  • vitamins A, D, E, K
  • these vitamins are found in fatty foods and animal products: milk, dairy foods, vegetable oils, eggs, liver and oily fish.
  • the body stores fat-soluble vitamins in the liver and fatty tissues for use at a later date.
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25
Q

What are water-soluble vitamins?

A
  • the B vitamins and vitamin C
  • found in fruit, vegetables and dairy products
  • need to be taken daily as they are not stored in the body.
  • excessive consumption will not have any beneficial effects as any additional amounts will be excreted through urine.
26
Q

Vitamin C - source and exercise related function:

A

source - green vegetables and fruit

Exercise-related function:

  • protects cells and keeps them healthy
  • helps in the maintenance of bones, teeth, gums and connective tissue such as ligaments.
27
Q

Vitamin D - source and exercise related function:

A

source - made by our body under the skin when exposed to sunlight. It can come from oily fish and dairy produce.

Exercise-related function:
* has a role in the absorption of calcium, which keeps bones and teeth healthy.

28
Q

Vitamin B1 - source and exercise related function:

A

source - yeast, egg, liver, whole grain bread, nuts, red meat and cereals.

Exercise-related function:

  • works with other B group vitamins to help break down and release energy from food.
  • keeps the nervous system healthy.
29
Q

Vitamin B2 - source and exercise related function:

A

source - dairy products, liver, vegetables, eggs, cereals, fruit

Exercise-related function:

  • works with other B group vitamins to help break down and release energy from food
  • keeps the skin, eyes and nervous system healthy.
30
Q

Vitamin B6 - source and exercise related function:

A

Source - meat, fish, eggs, bread, vegetables and cereals

Exercise-related function:

  • helps form haemoglobin
  • helps the body to use and store energy from protein and carbohydrate in food
31
Q

Vitamin B12 - source and exercise related function:

A

Source - red meat, dairy products and fish

Exercise-related function:

  • makes red blood cells and keeps the nervous system healthy
  • releases energy from food
32
Q

What are minerals?

A
  • minerals assist in bodily functions; calcium, for example is important for strong bones and teeth
  • iron helps form haemoglobin, which will enhance the transport of oxygen and therefore improve stamina levels.
  • minerals tend to be dissolved by the body as ions and are called electrolytes.
33
Q

What are the functions of minerals?

A
  • facilitate the transmission of the nerve impulses
  • enable effective muscle contraction.
  • both of these are important during exercise.
34
Q

Examples of minerals?

A
  • meat
  • fish
  • fruit and nuts
  • eggs
  • dairy products
  • cereals
  • vegetables
35
Q

What are electrolytes?

A
  • salts and minerals found in the blood that can conduct electrical impulses in the body.
36
Q

What is fibre?

A
  • important during exercise as it can slow down the time it takes the body to break down food, which results in a slower, more sustained release of energy.
  • dietary fibre causes bulk in the small intestine, helping to prevent constipation and aiding digestion.
37
Q

Examples/sources of fibre?

A
  • whole meal bread
  • pasta
  • potatoes
  • nuts
  • seeds
  • fruits
  • vegetables
  • pulses
38
Q

What is water?

A
  • it constitutes up to 60% or a person’s body weight and is essential for good health.
  • it transports nutrients, hormones and waste products around the body.
39
Q

Why do you need water?

A
  • main component of many cells and plays an important part in regulating body temperature.
  • during exercise, energy is required and some of that energy is released as heart. Water toll keep you from overheating as the evaporation of sweat will cool you down.
40
Q

what are the consequences of being dehydrated?

A

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

  • blood viscosity increases, reducing blood flow to working muscles and the skin.
  • muscle fatigue and headaches
  • reduced sweating to prevent water loss, which results in an increase in core temperature
  • reduction in the exchange of waste products/transportation of nutrients.
  • increased heart rate resulting in a lower cardiac output
  • decreased performance/decreased reaction time/ decreased decision making
41
Q

Examples of dietary supplements:

A
  • glycogen loading (carbo-loading)
  • créatine monohydrate
  • sodium bicarbonate
  • caffeine
42
Q

What is glycogen loading?

A
  • a form of dietary manipulation to increase glycogen stores over and above that which can normally be stored.
  • six days before competition - a performer eats a diet high in protein for three days and exercises at relatively high intensity to burn off any existing carbohydrate stores.
  • this is followed by three days of a diet high in carbohydrates and some light training.
  • the theory is that by totally depleting glycogen stores, they can then be increased by up to two times the original amount and can prevent a performer from ‘hitting the wall’
43
Q

what are the positive effects of glycogen loading?

A
  • increased glycogen storage
  • increased glycogen stores in the muscle
  • delays fatigue
  • increases endurance capacity.
44
Q

What are the negative effects of glycogen loading?

A

During the carbo-loading phase:

  • water retention, resulting in bloating
  • heavy legs
  • weight increase
  • affects digestion

During the depletion phase:

  • irritability
  • can alter the training programme through a lack of energy
45
Q

What is créatine monohydrate?

A
  • a company the body can naturally make which supplies energy for muscular contraction; can also be used as a supplement to increase athletic performance.
  • used to increase the amount of phosphocreatine stored in the muscles.
  • sporting example: explosive events such as sprints, jumps and throws - can perform at higher intensities.
46
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.
47
Q

Why is créatine used?

A
  • used to fuel the ATP-PC system which provides energy. increasing the amount of créatine in the muscles will allow this energy system to last longer.
  • it can also improve recovery times.
48
Q

What are the positive effects of créatine?

A
  • aims to provide ATP (energy)
  • replenishes phosphocreatine stores
  • allows the ATP-PC system to last longer
  • improves muscle mass
49
Q

What are the negative effects of créatine!?

A
  • hinders aerobic performance
  • mixed evidence to show benefits
  • possible side effects:
  • muscle cramps
  • diarrhoea
  • water retention
  • bloating
  • vomiting
50
Q

What is sodium bicarbonate?

A
  • a white soluble compute used as an antacid
    can increase the buffering capacity of the blood - neutralises the negative effects of lactic acid and hydrogen ions that are produced in the muscles during high-intensity activity.
51
Q

Why is sodium bicarbonate used?

A
  • reduces the acidity within the muscle cells, in order to delay fatigue, and allows the performer to continue exercise at a very high intensity for longer.
52
Q

Sodium Bicarbonate - sporting example:

A
  • 400m in athletics will orifice a lot of acidity and can benefit from ‘soda loading’
53
Q

Buffering definition:

A
  • the ability of the blood to compensate for the built-up or lactic acid or hydrogen ions to maintain the pH level.
54
Q

Hydrogen ions definition:

A
  • responsible for the acidity of the blood
55
Q

Lactic acid definition:

A
  • a by-product or anaerobic respiration: as it accumulates, it causes fatigue
56
Q

what are the positive effects of sodium bicarbonate?

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

What are the negative effects of sodium bicarbonate?

A
  • possible side effects:
  • vomiting
  • pain
  • cramping
  • diarrhoea
  • bloating
58
Q

What is caffeine?

A
  • a stimulant so it can increase mental alertness and reduce fatigue.
  • it is also thought to improve the mobilisation of fatty acids in the body, thereby sparing muscle glycogen stores.
59
Q

When is caffeine used?

A
  • by endurance performer who predominantly use the aerobic system since fats are the preferred fuel for low-intensity, long-distance exercise.
60
Q

Where can caffeine be found?

A
  • coffee
  • tea
  • cola
  • chocolate
  • energy bars with caffeine
  • caffeine gels.
61
Q

What are the positive effects of caffeine?

A
  • stimulant/increased mental alertness
  • refuses effects of fatigue
  • allows fats to be used as an energy source/delays use of glycogen stores
  • improves decision making/improves reaction time
  • may benefit aerobic performance/ endurance athletes.
62
Q

What are the negative effects of caffeine?

A
  • loss of fine control
  • against rules of most sports in large quantities
  • possible side-effects include:
  • dehydration
  • insomnia
  • muscle cramps
  • stomach cramps
  • vomiting
  • irregular heartbeat
  • diarrhoea

AQA A-level Physical Education (15 decks)

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