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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
Q

iron

A

helps form haemoglobin
enhances transport of oxygen
stamina improves

26
Q

sodium

A

regulates fluid levels in the body
too much causes high blood pressure which increases risk of heart attack

27
Q

what are electrolytes

A

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
Q

fibre

A

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
Q

water

A

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
Q

dehydration

A

occurs when the body is lowing more fluid than its taken in

31
Q

effects of dehydration

A
  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
Q

replenishing fluid loss

A

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
Q

4 dietary supplements

A

can be illegal / legal
glycogen loading
creatine monohydrate
sodium bicarbonate
caffeine

34
Q

glycogen loading

A

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
Q

positive effects of glycogen loading

A

increased glycogen storage
increased glycogen stores in muscles
delays fatigue
increased endurance capacity

36
Q

negative effects of glycogen loading

A

during carbo-loading phase
bloating
heavy legs
disrupted digestion
weight increase
during depletion:
irritability
lack of energy

37
Q

creatine monohydrate

A

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
Q

what is phosphocreatine

A

used to fuel the ATP-PC system

39
Q

what is the ATP-PC system

A

energy system that provides quick bursts of energy and is used for high intensity exercise but can only last for 10 seconds

40
Q

what does ATP stand for

A

adenosine triphosphate

41
Q

positive effects of creatine monohydrate

A

provides ATP
replenishes PC stores
allows ATP-PC system to last longer
improves muscle mass

42
Q

negative effects of creatine monohydrate

A

side effects: muscle cramps , dehydration , bloating , liver damage ,diarrhoea , vomiting
hinder aerobic performance
mixed evidence to show benefits

43
Q

sodium bicarbonate

A

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
Q

what is buffering ability

A

ability of the blood to compensate for the buildup of lactic acid or hydrogen ions to maintain pH level

45
Q

what are hydrogen ions

A

responsible for the acidity of the blood

46
Q

what is soda loading

A

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
Q

positive effects of sodium bicarbonate

A

reduces acidity in muscle cells
delays fatigue
increases buffering capacity of the blood

48
Q

negative effects of sodium bicarbonate

A

side effects: vomiting , pain , cramping , diarrhoea , bloating
gastric disruption

49
Q

caffeine

A

a naturally occurring stimulant
improves mobilization of fatty acids in the body , sparing glycogen stores

50
Q

what is a stimulant

A

increases mental alertness and reduces fatigue

51
Q

positive effects of caffeine

A

increased mental alertness
reduced effects of fatigue
improved reaction time
benefit aerobic performance

PE AS (24 decks)

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