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1 - P.E - Exercise Physiology ❌ > Balanced Diet > Flashcards

Balanced Diet 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.

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2
Q

What is glucose?

A

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

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3
Q

What is glycogen?

A

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

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4
Q

What is the glycemic index?

A

This ranks carbohydrates according to their effect on our blood glucose levels.

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5
Q

What are carbohydrates?

A

The principal source of energy used by the body.

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

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6
Q

How do carbohydrates work in the body?

A

It’s 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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7
Q

What are the two types of carbohydrates?

A

Simple

Complex

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8
Q

What are complex carbohydrates?

A

Are found in nearly all plant-based foods, and usually take longer for the body to digest.
Found in bread, pasta, rice and veg.

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9
Q

What are simple carbohydrates?

A

Are found in fruits and are easily digested by the body.

They are also often found in processed foods and anything with refined sugar added.

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10
Q

Explain higher and lower glycemic index foods?

A

Low - cause a slower, sustained release of glucose to the blood. This means that blood glucose levels are maintained for longer.
Should be eaten 3/4 hours before exercise.

High - cause a rapid, short rise in blood glucose but this will be short lived.
1/2 hours before exercise

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11
Q

What are fats?

A

Concentrated source of energy - more than double the energy of carbs.
Energy fuel for low-intensity aerobic work.

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12
Q

What are the types of fat?

A

Saturated
Unsaturated
Trans-fats

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13
Q

What are saturated fats?

A

Found in both sweet and savoury foods, but most come from animal sources.
Bad fats

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14
Q

What can too much saturated fat cause?

A

Lead to excessive weight gain which will effect stamina levels, limit flexibility and lead to health problems such as coronary heart disease, diabetes and high blood pressure.
It can also lead to high cholesterol levels

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15
Q

What is cholesterol?

A

Type of fat found in the blood.

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16
Q

Where is cholesterol made?

A

Made predominantly in the liver and is carried by the blood as low-density lipoprotein (LDL) and high-density lipoprotein (HDL).

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17
Q

What is LDL?

A

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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18
Q

What is HDL?

A

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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19
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 oil (hydrogenation), which causes the oil to become solid at room temperature.

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20
Q

What can trans-fats do?

A

Artificial can allow foods to have a longer shelf life.

Lead to high levels of blood cholesterol.

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21
Q

How much trans-fat should we consume?

A

We should consume no more than 5 grams per day

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22
Q

What are unsaturated fats?

A

Good fats
Major source of energy in the body.
They are used for low intensity, aerobic work such as jogging.

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23
Q

Why can’t fats be used for high intensity exercise?

A

They require oxygen to be broken down and so can’t do that when the supply is limited.

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24
Q

What are proteins?

A

They are a combination of may chemicals called amino acids

25
Q

Why are proteins important?

A

Muscle growth and repair, and to make enzymes, hormones and haemoglobin.
A minor source of energy (when glycogen and fat stores are low).
Tend to be used more by power athletes

26
Q

What are amino acids?

A

Used in all body cells to build proteins

27
Q

Where are proteins found?

A

Meat, fish, eggs and dairy

28
Q

What are the exercise related functions of carbohydrates?

A

Principal source of energy for both low intensity and high intensity exercise.
They are the only food source that can be broken down anaerobically.

29
Q

What are the exercise related functions of proteins?

A

Minor source of energy and tend to be used more by power athletes who have a greater need to repair and develop muscle tissue.

30
Q

What are the exercise related functions of fats?

A

Used for long duration, low intensity exercise such as marathons.

31
Q

What are vitamins?

A

They are essential nutrients the body needs in small amounts in order to work properly.

32
Q

What are the types of vitamins?

A

Fat-soluble - A,D,E,K

Water-soluble - B’s,C

33
Q

What are fat-soluble vitamins?

A

Found in predominately fatty foods and animal products such as milk, dairy foods, veg oil, eggs, liver and oily fish.
The body stores them in the liver and fatty tissues for use at a later date.

34
Q

What are water-soluble vitamins?

A

Found in a wide range of foods such as fruits and vegetables and dairy products.
They aren’t stored in the body so they need to be taken daily.
Excessive consumption will not have any beneficial effects as any additional amounts will be excreted through urine.

35
Q

What is the source of vitamin C?

A

Green veg and fruits

36
Q

What are the exercise related functions of vitamin C?

A

Protects cells and keeps them healthy.

Helps in the maintenance of bones, teeth, gums and connective tissue such as ligaments.

37
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.

38
Q

What is the source of vitamin D?

A

Most is made under the skin when it is exposed to sunlight

To a lesser extent it can come from oily fish and dairy produce

39
Q

What are the exercise related functions of vitamin B1?

A

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

40
Q

What is the source of vitamin B1?

A

Yeast, egg, liver, wholegrain, bread, nuts, red meat and cereals

41
Q

What are the exercise related functions of vitamin B2?

A

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

42
Q

What is the source of B2?

A

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

43
Q

What are the exercise related functions of vitamin B6?

A

Helps form haemoglobin

Helps the body to use and store energy from protein and carbohydrate in food.

44
Q

What is the source for vitamin B6?

A

Meat, fish, eggs, bread, vegetables, cereals

45
Q

What are the exercise related functions of vitamin B12?

A

Makes red blood cells and keeps the nervous system healthy

Releases energy from food

46
Q

What is the source of vitamin B12?

A

Red meat, dairy products and fish.

47
Q

What are minerals?

A

They assist the bodily functions.

They tend to be dissolved by the body as ions and are called electrolytes.

48
Q

What are two functions of minerals?

A

Are to facilitate the transmission of the nerve impulses and enable effective muscle contraction, both of which are important during exercise.

49
Q

What are electrolytes?

A

Salts and minerals found in the blood that can conduct electrical impulses in the body.

50
Q

What are the exercise related function of calcium?

A

Needed for strong bones and teeth and is also necessary for efficient nerve and muscle function.

51
Q

What are the exercise related function of sodium?

A

This helps regulate fluid levels in the body.

Too much is linked to an increase in blood pressure which can increase the risk of a stroke or heart attack.

52
Q

What are the exercise related function of iron?

A

Helps in the formation of haemoglobin in red blood cells which helps transport oxygen.
A lack of iron can lead to anaemia.

53
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.

54
Q

What does dietary fibre cause?

A

Bulk in the small intestine, helping to prevent constipation and aiding digestion.

55
Q

What are sources of fibre?

A

Wholemeal bread, pasta, potatoes, nuts, seeds, fruit, vegetables and pulses.

56
Q

Why is water important?

A

It constitutes up to 60% of a persons body weight and is essential for good health.
It transports nutrients, hormones and waste products around the body.
It is the main component of many cells and plays an important part in regulating body temperature.

57
Q

What does water do when you exercise?

A

Energy is required and some of that energy is released as heat.
Water will keep you from overheating.
The evaporation of sweat helps to cool you down, but this means water is lost and dehydration can happen.

58
Q

What happens as a results of dehydration?

A

Blood viscosity increases - reducing blood flow to working muscles and the skin.
Reduced sweating to prevent water loss, which results in an increase in core temperature.
Muscle fatigue and headaches
Reduction in the exchange of waste products/transportation of nutrients.
Increased heart rate resulting in lower cardiac output.
Decreased performance/decreased reaction time/decreased decision making.

59
Q

What is dehydration?

A

Occurs when the body is losing more fluid than it is taking in.

1 - P.E - Exercise Physiology ❌ (5 decks)

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