A2 Exercise Physiology Flashcards
What is meant by having a balanced diet?
Having the correct proportions of all 7 components to ensure an adequate intake of nutrients
Why do different people have different balanced diets?
Different performers need different proportions of the components e.g. a weightlifter needs more protein than a marathon runner
What are the 7 components of a balanced diet?
Carbohydrates, proteins, fats, vitamins, minerals, water and fibre
What are carbohydrates?
The primary source of energy for high intensity exercise
What are the 2 types of carbohydrates?
Simple and complex
What are simple carbohydrates?
Fast release energy within 30 mins e.g. fruits
What are complex carbohydrates?
Slow release energy, 24 hours e.g. pasta
How and where is glucose stored in the body?
- glycogen
- liver and muscles
What is glycaemic index?
- ranks carbohydrates according to effect on blood glucose levels
- food with low glycaemic index has slow release glucose
What are fats?
Primary source of energy for low intensity exercise
What are the 4 types of fats?
LDL, HDL, saturated fats and unsaturated fats
What are HDLs?
- high density lipoproteins
- good ones
- transport cholesterol to liver where it is broken down to lower risk of heart disease
What are LDLs?
- low density lipoproteins
- bad ones
- transport cholesterol to cholesterol on blood to tissues and deposit them as atheroma
What are saturated fats and what is their effect?
- comes from meats
- an excess leads to weight gain and high cholesterol
What are unsaturated fats?
- come from meat and dairy
- artificial fats for a high shelf life
