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PE - Exercise Physiology > D1.1 Exercise related function of food classes > Flashcards

D1.1 Exercise related function of food classes Flashcards

1
Q

What % of food types are required in total intake?

A

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

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2
Q

What determines energy surplus/defecit?

A

energy balance = energy intake -energy use

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3
Q

When would you need more energy?

A

when growing

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4
Q

How is carbohydrate stored?

A

preferred energy source
stored in muscle and liver as glycogen

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5
Q

How long do carbohydrates supply energy for?

A

2 hours supply of energy

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6
Q

What natural foods are complex carbs (starch) found in?

A

fruit
starchy vegetables
brown rice

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7
Q

What natural foods are simple carbs (sugars) found in?

A

natural form: fruit, milk
refined form: sweets

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8
Q

What energy will last longer?
produced by complex carbs
produced by simple carbs

A

complex

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9
Q

What is glycogen loading / carbo loading?

A

a performer who is set to exercise for a long period of time may take on extra carbohydrates in lead up to event

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10
Q

What is glycemic index?

A

a way of ranking carbohydrate-containing foods based on how slowly or quickly they are digested

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11
Q

How do fats supply energy?

A

low intensity energy source

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11
Q

how do fats energy supply compare to carbohydrates?

A

fats provide more energy than carbs but only at low intensity

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12
Q

What are fats used for?

A

absorption of fat-soluble vitamins

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13
Q

What is the difference between trans and saturated fats?

A

trans fats (can lead to heart disease)
saturated fats (animal fats) - LDL Cholesterol

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14
Q

What foods are fats found in?

A

meats
butter
cheese

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15
Q

What sports performers require lots of fats?

A

rowing
swimming
gymnastics

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16
Q

What are proteins important for?

A

muscle growth and repair damaged tissue

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17
Q

How are proteins broken down?

A

broken down into amino acids
amino acids used to make new proteins to repair tissue

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18
Q

What is the order of energy supply in food groups?

A

carbohydrates
fats
proteins

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19
Q

What foods are proteins found in?

A

poultry
fish
eggs

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20
Q

What energy would a marathon runner use?

A

carbohydrates

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21
Q

Why are carbohydrates an essential part of a triathletes diet? When would they take them on?

A

Complex = long term energy source
take on lots 2-3 hours before race so time to digest, avoiding stitch
Simple = quick release so take during race as take 10 mins to release

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22
Q

Why are fats an essential part of a triathletes diet? When would they take them on?

A

provide energy for low intensity as released slowly
can be used when carb store used up
fats = short term so would take on just before race but with enough time to digest and store

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23
Q

Why are proteins an essential part of a triathletes diet? When would they take them on?

A

essential for growth and repair of muscle tissue
take on after training and event to repair fibre tears and grow muscle

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24
Q

What is cholesterol?

A

waxy, fat-like substance found in all cells of the body and in the blood

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25
Q

Where is cholesterol made?

A

in liver
essential for good health

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26
Q

What are cholesterol two key roles?

A

making cell walls, hormones and vitamin D
digesting fat in food

27
Q

What fats contain one or more carbon double bond?

A

unsaturated fats

28
Q

What are trans fats?

A

least healthy, unsaturated fats that have been hydrogenised

29
Q

Saturated fats lead to build up of cholesterol
Cholesterol is carried in blood as…

A

Low Density Lipoprotein
High Density Lipoprotein

30
Q

What can Low Density Lipoproteins lead to?

A

leads to fatty deposits building in arteries
can result in obesity, diabetes, high blood pressure and heart problems

31
Q

What are High Density Lipoproteins?

A

takes cholesterol to liver where its disposed of

32
Q

What are trans fats?

A

can lead to build-up of cholesterol, but slower rate than unsaturated fats

33
Q

What foods contain saturated fats?

A

meat, dairy, butter, cheese

34
Q

What foods contain unsaturated fats?

A

fish oils, vegetable oils, nuts

35
Q

What foods contain trans fats?

A

cookies, muffins, fried foods

36
Q

What are vitamins and minerals used for?

A

maintain the efficient working of the body systems and help to ensure good general health

37
Q

What food is vitamin C found in?

A

citrus fruit

38
Q

What food is vitamin D found in?

A

oily fish

39
Q

What food is vitamin B12 found in?

A

meat
dairy products

40
Q

What food is vitamin B-Complex found in?

A

peas
nuts
wholegrain bread

41
Q

What is Vitamin C good for?

A

immune system

42
Q

What is Vitamin D good for?

A

increase calcium absorption
calcium = health of bones + muscles

43
Q

What is Vitamin B12 good for?

A

increase RBC production
absorption of iron

44
Q

What is Vitamin B-Complex good for?

A

energy levels boost
brain functions

45
Q

What food is sodium found in?

A

rice
pasta

46
Q

What food is iron found in?

A

red meat
beans

47
Q

What food is calcium found in?

A

milk cheese

48
Q

What is sodium good for?

A

muscle contraction

49
Q

What is iron good for?

A

RBC production

50
Q

What is calcium good for?

A

bone + muscle health

51
Q

What is fibre vital for?

A

healthy digestion
regularity of stool
aids in absorption of water

52
Q

What is fibre?

A

a form of carbohydrate

53
Q

Why does fibre help you to feel full?

A

non-digestible
so less likely to overeat

54
Q

How does fibre help with regularity of bowel movements?

A

encourages healthy bacterial growth in the colon and acts as a bulking agent

55
Q

What foods is fibre found naturally in?

A

fruits, vegetables, whole grains, and cooked dry beans and peas

56
Q

What is dehydration?

A

occurs when loss of body fluids, mostly water, exceeds the amount that is taken in

57
Q

How can dehydration be avoided?

A

taking on water before, during and after sporting activity

58
Q

How does increased blood viscosity/ reduction in plasma effect performance?

A

muscle tension increases due to an increase in heart and breathing rate in order to compensate for a higher blood viscosity

59
Q

How does reduced sweating effect performance?

A

ability to thermoregulate is reduced
so core body temp may increase further

60
Q

How does increased heart rate/ cardiovascular drift effect performance?

A

lower maximum limit - less increase in heart rate possible

61
Q

How does loss of electrolytes/cramps effect performance?

A

loss of electrolytes through sweating leads to imbalance in body which leads to cramps

62
Q

How does lower blood pressure effect performance?

A

blood can’t get to where its needed, unless heart works harder

63
Q

How does low venous return/ stroke volume effect performance?

A

less blood gets to where it’s needed

64
Q

How do headaches/dizziness effect performance?

A

Concentration decreases as imbalance of fluids in brain. Less neurotransmitters to transmit electric impulse so nerve transmissions decrease

65
Q

What are the effects of dehydration?

A

blood viscosity increase
reduced BP
reduced blood flow to skin and muscles
reduced sweating to prevent water loss
increase core temp
muscle fatigue/cramps
decrease performance/ reaction time/ decision making

66
Q

CV drift 5 point summary

A

during exercise, core body temp increases
body starts to thermoregulate, so lose more heat through sweating
blood becomes more viscous as blood plasma is reduced (higher rbc ratio)
venous return reduced and therefore stroke volume reduces as result
in order to compensate for reduction in stroke volume, heart rate must increase so cardiac output is maintained

PE - Exercise Physiology (1 decks)

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