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A Level PE AQA > 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

Carbohydrates

A

Principle source of energy. Main fuel for anaerobic work

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2
Q

What are Carbs converted to?

A

Glucose which then enter the bloodstream

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3
Q

Where is glucose stored and what is it stored as?

A

It is stored in the muscle and liver cells as glycogen

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4
Q

What are Simple Carbs?

A

The quickest source of energy and are easily digested by the body.

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5
Q

Where are Simple Carbs found?

A

They are found in fruits as well as in processed foods and anything with refined sugar added

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6
Q

What are Complex Carbs?

A

A form of carbs that take longer for the body to digest and provide a slower release of energy

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6
Q

Where are Complex Carbs found?

A

Found in nearly all plant based foods and are also commonly found in bread, pasta, rice and vegetables

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7
Q

Glucose

A

A simple sugar and the major source of energy for the bodys cells

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8
Q

Glycogen

A

The stored form of glucose found in the muscles and the liver

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9
Q

High Density Lipoproteins (HDL)

A

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

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10
Q

Low Density Lipoproteins (LDL)

A

They transport cholesterol in the blood to the tissue and are classed as ‘bad cholesterol’ since they are linked to an increased risk of heart disease

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11
Q

Vitamin C

Source and Function

A

Found in green veg and fruit

It protects cells and keeps them healthy
It helps in the maintenance of bones, teeth, gums and connective tissue (ligaments)
Required for breakdown of carnitine

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12
Q

Vitamin D

Source and Function

A

Made naturally by body under skin when exposed to sunlight
Can come from oily fish and dairy produce.

It helps absorb calcium
Helps with phosphocreatine recovery in the mitochondria

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13
Q

Vitamin B1 (Thiamin)

Source and Function

A

Found in yeast, egg, liver, wholegrain bread, nuts, red meat and cereals

Works with other B-group vitamins to help break down and release energy from food
Keeps nervous system healthy

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14
Q

Vitamin B2 (Riboflavin)

Source and Function

A

Dairy products, liver, vegetables, eggs, cereals and fruit

Works with other B-group vitamins to help break down and release energy from food
Keeps skin, eyes, and nervous system healthy

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15
Q

Vitamin B6

Source and Function

A

Meat, fish, eggs, bread, vegetables, and cereals

Helps form haemoglobin
Helps body to use and store energy from protein and carbohydrates in food

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16
Q

Vitamin B12 (Folate)

Source and Function

A

Red meat, dairy products and fish

It makes red blood cells and keeps nervous system healthy

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17
Q

Cholesterol

A

A type of fat found in the blood

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18
Q

Saturated Fats

A

Found in sweet and savoury foods and too much of it leads to excess weight gain

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19
Q

Trans Fats

A

They are artificial hydrogenated fats that are found in meat and dairy products

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20
Q

Atherosclerosis

A

It is where arteries become clogged with fatty substances

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21
Q

What are fats used for?

A

It is used for low intensity, aerobic work such as jogging

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22
Q

Amino Acids

A

Used in all body cells to build proteins

23
Q

Proteins

A

A combination of amino acids that are important for muscle growth and repair and to make enzymes, hormones and haemoglobin

24
Q

What are the two types of vitamins?

A

Fat-soluble vitamins - A,D,E and K

Water-soluble vitamins - B1,2,6,12 and C

25
Q

What do vitamins do?

A

They keep an individual healthy with a good immune system

26
Q

Minerals

A

Nutrients that are required for healthy body functions

27
Q

What is the mineral, calcium required for?

A

It is needed for strong bones and teeth. It is necessary for efficient nerve and muscle contraction which is important during exercise

28
Q

What is the mineral, sodium required for?

A

Regulates fluid levels in the body

29
Q

What can too much sodium do?

A

It can lead to an increase in blood pressure which can lead to an increase of stroke or heart attack

30
Q

What does the mineral, iron help with?

A

It is involved in the formation of haemoglobin in red blood cells which help the transport of oxygen and this improves stamina.

31
Q

What can a lack of iron lead to?

A

Anaemia

32
Q

Why is fibre important?

A

It is important during exercise as it can slow down the time it takes the body to break down food and this results in a slower and more sustained release of energy

33
Q

Where can you find fibres?

A

Wholemeal bread, pasta, potatoes, nuts, seeds, fruits, vegetables and pulses

34
Q

How much of body weight is made up of water?

A

60%

35
Q

What does water transport?

A

It transports nutrients, hormones, and waste products around the body

36
Q

Why is water important?

A

Regulates body temperature

37
Q

What process does water get lost?

A

Cooling down process

38
Q

What can a lack of water cuase?

A

Dehydration

39
Q

What can dehydration lead to?

A

. increase in blood viscosity which reduces blood flow to working muscles and the skin
. sweating is reduced to prevent water loss which can result in the core temperature increasing
. muscle fatigues and headaches s
. reduction in the exchange of waste products/ transportation of nutrients
. increased heart rate, results in a lower cardiac output
. decreased performance/reaction time/decision making

40
Q

What is glycogen loading?

A

A form of dietary manipulation to increase glycogen stores over and above that which can normally be stored (supercompensation)

41
Q

How can you aid glycogen storage?

A

An increase in water intake aids glycogen storage

42
Q

What is method 1?

Glycogen Loading

A

Six days before competition, performers eat a diet high in protein for three days and exercise at a relatively high intensity to burn off any existing carbohydrate stores. Three days of a diet high in carbohydrate then follows and light training.

43
Q

What is method 2?

Glycogen Loading

A

A day before competition, three minutes of high intensity exercise opens a ‘carbo window’. Replenishing glycogen stores during the first 20 minutes immediately after exercise is when the body is most able to restore lost oxygen. The ‘carbo window’ closes after two hours

44
Q

What is method 3?

Glycogen Loading

A

Non-depletion protocol training intensity reduced the week before competition. Then three days before competition a high carbohydrate diet is followed with light intensity exercise

45
Q

What are the positive effects of glycogen loading?

A

+ increases glycogen storage
+ increases glycogen stores in the muscle
+ delays fatigue
+ increases endurance capacity

46
Q

What are the negative effects that occur during the carbo loading phase?

A

water retention which results in bloating
heavy legs
problems with digestion
weight increase

47
Q

What are the negative effects that occur during the depletion phase of glycogen loading?

A

irritability
need to alter training programmes through lack of energy

48
Q

What is creatine monohydrate?

A

It is a supplement used to increase the amount of phosphocreatine stored in the muscles

49
Q

What is phosphocreatine used for?

A

It is used to fuel the ATP-PC system which provides energy

50
Q

What does increasing the phosphocreatine in muscles do?

A

It allows for energy systems to last longer and helps improve recovery times

51
Q

What are the positive effects of creatine monohydrate?

A

+ aims to provide ATP
+ replenishes phosphocreatine stores
+ allows ATP-PC system to last longer
+ improves muscle mass

52
Q

What are the negative effects of creatine monohydrate?

A

muscle cramps, diarrhoea, water retention, bloating and vomiting
hinders aerobic performance
mixed evidence to show benefits

53
Q

What is sodium bicarbonate?

A

It is an antacid

54
Q

What does sodium bicarbonate do?

A

It increases buffering capacity of blood, so it can neutralise negative effects of lactic acid and hydrogen ions that are produced in the muscles during high-intensity activity

55
Q

Balanced Diet

A

Food intake containing sufficient amounts (enough but not excess) of all the nutrients required

A Level PE AQA (39 decks)

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