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A LEVEL PE - Exercise Physiology > D1 Exercise related function of food groups > Flashcards

D1 Exercise related function of food groups Flashcards

1
Q

which food types are included in a healthy diet

A
  • carbohydrates
  • vitamins
  • fats
  • minerals
  • protein
  • water
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2
Q

proportions of the 3 main food groups

A

carbs - 55-60%
protein - 15-20%
fats - 10-15%

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3
Q

what does energy balance equal

A

energy balance = energy intake - energy use

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4
Q

how many calories are in one gram of protein

A

4

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5
Q

how many calories are in one gram of fats

A

9

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6
Q

how many calories are in one gram of alcohol

A

7

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7
Q

how many calories are in one gram of carbohydrates

A

4

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8
Q

characteristics of carbohydrates

A
  • preferred energy source
  • stored as glycogen in muscle and liver
  • provides 2 hours supply of energy
  • 55-60% total intake
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9
Q

where are complex carbohydrates found

A

natural food such as fruit, bread, rice, legumes, whole grain

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10
Q

where are simple carbohydrates found

A

natural form is fruit and milk
refined form is in sweets

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11
Q

which carbohydrate produces energy faster

A

simple but complex lasts longer

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12
Q

what is it called when you take on extra carbohydrates before an event

A

glycogen loading or carbo loading

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13
Q

characteristics of fats

A
  • low intensity energy source
  • used for absorption of fat-soluble vitamins
  • limits joint flexibility
  • trans fats can lead to heart disease
  • spares glycogen stores for higher intenisty activity
  • important for health
  • saturated fats are LDL cholesterol
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14
Q

what is cholesterol

A

fatty deposits in blood

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15
Q

what food does saturated fat come from

A

deep fried food, chicken skin, red meat

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16
Q

sports that require lots of fat

A

rowing, swimming, gymnastics

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17
Q

difference between fats and carbohydrates

A

fats provide more energy but only at a low intensity

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18
Q

characteristics of protein

A
  • growth and repair
  • protein can also form Hb
  • broken into amino acids
  • 15-20% intake
  • 3rd energy source
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19
Q

where is protein found in food

A
  • chicken
  • salmon
  • eggs
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20
Q

what do saturated fats lead to

A

a buildup of cholesterol in the arteries

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21
Q

characteristics of different types of cholesterol

A

HDL: takes cholesterol to the liver to be disposed of
LDL: leads to buildup of fatty deposits resulting in obesity, high BP and heart disease

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22
Q

foods containing unsaturated fats

A
  • fish oil
  • vegetable oil
  • nuts
23
Q

foods containing trans fats

A
  • cookies
  • muffins
  • millionaire shortbread
24
Q

function and source of vit C

A

immune system, citrus fruit

25
Q

function and source of vit D

A

oily fish, increase absorption of calcium, health of bones and muscles

26
Q

function and source of vit B12

A

meat, fish, cheese, increase production of RBC, aids absorption of iron

27
Q

function and source of vit B-Complex

A

peas, bananas, oranges, boosts energy levels, brain function

28
Q

function and source of sodium

A

rice, pasta, grains, muscle contractions

29
Q

function and source of iron

A

liver, red meat, kidney beans, RBC production

30
Q

function and source of calcium

A

milk, cheese, dairy, bone and muscle health

31
Q

vital information of fibre

A
  • healthy digestion
  • regularity of stool
  • a form of carbohydrates
  • healthy large intestine
  • aids in the absorption of water
32
Q

when can dehydration occur

A

before, during and after exercise

33
Q

how to know if you are hydrated

A

urine colour

34
Q

effect of increased blood viscosity on performance

A

Muscle tension increases due to an increase in heart and breathing rate in order to compensate for increased blood viscosity

35
Q

effect of reduce sweating on performance

A

Ability to thermoregulate is reduced and therefore core body heat may increase further

36
Q

effect of CV drift on performance

A

Lower maximum limit - less increase in heart rate possible

Muscle tension increases due to an increase in heart and breathing rate in order to compensate for increased blood viscosity

37
Q

effect of loss of electrolytes/cramps on performance

A

Loss of electrolytes through sweating leads to an imbalance in body, which leads to cramps

38
Q

effect of lower blood pressure on performance

A

Blood can’t get to where it is needed unless the heart works harder

39
Q

effect of heachaches/dizziness on performance

A

Concentration starts to fail if an imbalance of fluids as nerve transmissions decrease due to decreased neurotransmitters. Leads to decrease in performance

40
Q

effect of dehydration

A
  • increase blood viscosity
  • reduced sweating
  • increased HR / CV drift
  • loss of electrolytes
  • lower blood pressure
  • headaches/dizziness
41
Q

what are some dietary supplements

A
  • creatine (monohydrate)
  • sodium bicarbonate
  • caffeine
  • glycogen loading
42
Q

advantages of creatine

A
  • aims to provide ATP
  • replenish phosphocreatine stores
  • improves muscle mass
  • allows ATP-PC system to last longer
43
Q

disadvantages of creatine

A
  • could cause muscle cramp, diarrhea, vomiting, water retention and bloating
  • hinders aerobic performance
44
Q

how and when should creatine be used

A
  • athletes in explosive events like sprinting, jumps and throws
  • dissolve in water and drink it before exercise
45
Q

advantages of sodium bicarbonate

A
  • reduces acidity in muscle cells
  • delays fatigue
  • increases the buffering capacity of the blood
46
Q

disadvantages of sodium bicarbonate

A
  • can cause side effects like vomiting, pain, cramping, diarrhoea and bloating
47
Q

how and when should sodium bicarbonate be taken

A
  • 400m events in running, rowing and swimming
  • dissolve in water or take a pill before exercise
48
Q

advantages of caffeine

A
  • Stimulants/ increased mental alertness
  • Reduces effect of fatigue
  • Allows fats to be used as an energy store so delays use of glycogen
  • Improves reaction time
  • Benefit aerobic performance
49
Q

disadvantages of caffeine

A
  • loss of fine control
  • against rules in most sports in large quantities
  • could cause side effects like dehydration, insomnia, muscle cramps and irregular heart beat
50
Q

how and when should caffeine be taken

A
  • endurance performers
  • in caffeinated drinks before exercise
51
Q

advantages of glycogen loading

A
  • increased glycogen storage in muscles
  • delays fatigue
  • increases endurance capacity
52
Q

disadvantages of glycogen loading during loading

A
  • water retention causing bloating
  • heavy legs
  • poor digestion
  • weight increase
53
Q

disadvantages of glycogen loading after loading

A
  • irritability
  • alter training program due to lack of energy
54
Q

how and when to glycogen load

A

6 days before big events, 3 days of high protein and intense exercise to burn off existing carb stores. after that 3 days of high carb diet and light exercise
for endurance athletes

A LEVEL PE - Exercise Physiology (2 decks)

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