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PE AS > DIET > Flashcards

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 are the 7 key nutrtients

A

carbohydrates
fats
proteins
vitamins
minerals
fibre
water

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3
Q

carbohydrates

A

only food source that can be broken down anaerobically
55%
main source of energy
high intensity / anaerobic work
simple - digested easily, fruits, processed foods with refined sugar added
complex - all plant based foods, take longer for the body to digest. bread / pasta etc..

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4
Q

how are carbs broken down

A

food eaten
broken to glucose
absorbed in blood
insulin acts to keep glucose levels in narrow margins
excess glucose stored as glycogen in liver and muscles but stores are limite
excess on top is stored as fat

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5
Q

what is the glycaemic index

A

ranks carbs based on their effect on our blood glucose index

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6
Q

fats

A

energy for long duration , low intensity exercise
30%
stored as triglycerides in muscles and transported as fatty acids
saturated - weight gain , sweet , limit stamina / flexibility , health issues , high cholesterol
unsaturated - major source of energy at low intensity 02 limited so fats not used at high intensity as cannot be broken down without 02
actas a carrier for fat soluble vitamins
trans fats - unsaturated fats found in meat and dairy
hydrogen added to liquid vegetable oil to increase shelf life
no more than 5g a day

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7
Q

which vitamins are fat soluble

A

a
d
e
k

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8
Q

what is cholestrol

A

made in the liver, carried by the blood

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9
Q

what are low density lipoproteins

A

bad cholesterol
transport cholesterol in the blood to tissues
links to increased risk of heart disease
red meat , butter , cheese , fried food , processed
increases fatty deposits in blood

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10
Q

what are high density lipoproteins

A

good cholesterol
in the blood back to the liver where it is broken down
lower risk of developing heart disease
avocado , olive oil , salmon , chia seeds , wholegrain
liver disposes of cholesterol taken back by HDL

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11
Q

proteins

A

15%
combination of amino acids, enzymes , hormones and haemoglobin
3rd source of energy when glycogen and fat stores are low

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12
Q

what are amino acids

A

used in all body cells to help build proteins

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13
Q

process of protein digestion

A

food eaten
protein digested into amino acids
absorbed to make other proteins in the body
body can make some amino acids itself (non essential amino acids)
body cant make some amino acids itself and so must come from diet (essential)

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14
Q

vitamins

A

keep individuals healthy with a good immune system and this allows a performer to train maximally and recover quickly

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15
Q

fat soluble vitamins

A

a, d , e , k
fatty foods and animal products dairy
stores fat - soluble vitamins in the liver and fatty tissues for use at a later date

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16
Q

water soluble vitamins

A

b, c
fruit vegetables and dairy products
not stored, needed daily
excessive consumption not beneficial as additional amounts are urinated out

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17
Q

vitamin c

A

source - green veg and fruit
ERF - protects ells
maintains bones, teeth, gums and connective tissue

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18
Q

vitamin d

A

source - made in body under skin through sunlight , oily fish , dairy
ERF - absorption of calcium for bones and teeth

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19
Q

vitamin b1

A

thiamin
source - yeast , egg, liver, nuts, red meat, cereals
ERF - works with other b vitamins to help breakdown and release energy from food
keeps nervous system healthy

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20
Q

vitamin b2

A

riboflavin
source = dairy , liver , eggs , cereals , fruits
ERF -works with other b vitamins to help breakdown and release energy from food
keeps skin, eyes and nervous system healthy

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21
Q

vitamin b6

A

source = meat, fish, eggs, bread, vegetables, cereals
ERF - helps form haemoglobin
helps body use and store energy from proteins and carbs in food

22
Q

vitamin b12

A

folate
source - red meat , dairy , fish
ERF - makes red blood cells and keeps nervous system healthy
releases energy from food

23
Q

minerals

A

assists bodily functions
dissolved by the body as ions (electrolytes)

24
Q

calcium

A

strong bones and teeth. efficient nerve and muscle function

25
iron
helps form haemoglobin enhances transport of oxygen stamina improves
26
sodium
regulates fluid levels in the body too much causes high blood pressure which increases risk of heart attack
27
what are electrolytes
salts and minerals found in the blood that can conduct electrical impulses in the body facilitate transmission of nerve impulses enables effective muscle contraction
28
fibre
causes bulk in small intestines, helps to prevent constipation and aids digestion slows down time taken for your body to breakdown fuel allows for a slower, more sustainable release of energy
29
water
60% of persons body weight, essential for good health transports nutrients hormones and waste products around the body main component of many cells and helps to regulate body temp water prevents over heating via sweating during exercise
30
dehydration
occurs when the body is lowing more fluid than its taken in
31
effects of dehydration
1. blood viscosity increases and recused blood flow to working muscles and skin 2. reduced sweating to prevent water loss leading to an increased core temp 3. increased cardiac rate results in lower cardiac output 4. muscle fatigue and headaches 5. decreased performance and increased reaction time 6. decreased decision making
32
replenishing fluid loss
drink early and often for optimal performance boost glucose levels before competition water during comp 1.5l for every kg of body weight lost
33
4 dietary supplements
can be illegal / legal glycogen loading creatine monohydrate sodium bicarbonate caffeine
34
glycogen loading
form of dietary manipulation to increase glycogen stores over and above that which can normally be stored used by endurance athletes maximises aerobic energy production
35
positive effects of glycogen loading
increased glycogen storage increased glycogen stores in muscles delays fatigue increased endurance capacity
36
negative effects of glycogen loading
during carbo-loading phase bloating heavy legs disrupted digestion weight increase during depletion: irritability lack of energy
37
creatine monohydrate
compound the body can make naturally which supplies energy for muscular contraction, can also be used as a supplement increases amount of phosphocreatine stored in muscles energy system lasts longer recovery time decreases only take 5g a day, rest excreted
38
what is phosphocreatine
used to fuel the ATP-PC system
39
what is the ATP-PC system
energy system that provides quick bursts of energy and is used for high intensity exercise but can only last for 10 seconds
40
what does ATP stand for
adenosine triphosphate
41
positive effects of creatine monohydrate
provides ATP replenishes PC stores allows ATP-PC system to last longer improves muscle mass
42
negative effects of creatine monohydrate
side effects: muscle cramps , dehydration , bloating , liver damage ,diarrhoea , vomiting hinder aerobic performance mixed evidence to show benefits
43
sodium bicarbonate
NaHCO3 - white soluble compound used as an antacid increases buffering capacity of the blood and neutralises negative effects of lactic acid and hydrogen ions during high intensity exercise
44
what is buffering ability
ability of the blood to compensate for the buildup of lactic acid or hydrogen ions to maintain pH level
45
what are hydrogen ions
responsible for the acidity of the blood
46
what is soda loading
drinking solution of sodium bicarbonate helps reduce blood acidity within muscle cells delays fatigue so exercise can be maintained at a higher intensity for longer
47
positive effects of sodium bicarbonate
reduces acidity in muscle cells delays fatigue increases buffering capacity of the blood
48
negative effects of sodium bicarbonate
side effects: vomiting , pain , cramping , diarrhoea , bloating gastric disruption
49
caffeine
a naturally occurring stimulant improves mobilization of fatty acids in the body , sparing glycogen stores
50
what is a stimulant
increases mental alertness and reduces fatigue
51
positive effects of caffeine
increased mental alertness reduced effects of fatigue improved reaction time benefit aerobic performance

PE AS (24 decks)

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