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A Level PE Diet, Nutrition and Preparation and training methds > Diet and Nutrients > Flashcards

Diet and Nutrients Flashcards

1
Q

How is energy made available from carbs?

A
  • They are broken down into glucose, which enters the blood
  • Glucose is required for respiration
  • Glucose + Oxygen -> Carbon dioxide + water + energy
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2
Q

What are fats and what do they do?

A
  • An additional source of energy that can spare glycogen store
  • Help carry and store fat-soluble vitamins
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3
Q

What are some disadvantages of too much fats?

A
  • Heart/vascular disease
  • Weight gain
  • Decreased flexibility
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4
Q

What are the two types of fat and where are they found?

A

Saturated fat - Found in butter and cheese
Unsaturated - Partially hydrogenated vegetable oil

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5
Q

What do lipo-proteins do?

A
  • Remove excess cholesterol by transporting it to the liver
  • Protect the artery walls against cholesterol
  • Help protect blood cells
  • Reduce the risk of heart disease
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6
Q

What does fibre do?

A
  • Acts as a bulking agent
  • Prevents constipation
  • Reduces cholesterol levels
  • Controls blood glucose levels for people with diabetes
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7
Q

What do vitamin C, D, B-12, and B-Complex do?

A

C - Supports the body’s immune system
D - Supports the absorption of calcium
B-12 - Supports energy release during exercise
B-Complex - Helps break down carbs and transports nutrients through the body

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8
Q

What do the minerals sodium, iron, and calcium do?

A

Sodium - Helps regulate body fluid levels
Iron - Component of haemoglobin
Calcium - Build and maintain strong bones

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9
Q

What are the consequences of dehydration during exercise?

A
  • Blood thickness
  • Muscle cramps
  • Slows reaction time
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10
Q

What do electrolytes do?

A

They are responsible for the electrical transmission of the nerve impulse that stimulates muscular contraction

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11
Q

What are the effects of a loss of electrolytes?

A
  • Muscle fatigue
  • Muscle cramps
  • Slows reaction time
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12
Q

What are reasons for taking creatine?

A
  • Fast energy source to help with short, powerful movements
  • Boosts the amount stored in the muscles, allowing the ATP-PC system to last longer
  • Increases muscle mass
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13
Q

What are some potential side effects of creatine supplements?

A
  • Expensive
  • Mixed evidence
  • Detrimental towards aerobic endurance due to increased body mass
  • Muscle fatigue, bloating, nausea
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14
Q

What are positives of caffeine?

A
  • Increased alertness to improve reaction time
  • Shown prolonged aerobic exercise by increasing the use of fats which delays the use of glycogen stores
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15
Q

What are the negatives of caffeine?

A
  • Effects upon high intensity exercise are unclear
  • Can cause insomnia, dehydration, muscle cramps
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16
Q

What are positives and negatives of sodium bicarbonate?

A

+ Soda loading delays onset of fatigue by neutralising lactic acid, as it is an alkaline
+ By buffering the lactate, anaerobic energy can be used longer (1-7 min exercise)

  • Vomiting, pain, cramping, diarrhoea and feeling bloated
17
Q

What is the main objective of glycogen loading?

A

Increased storage of muscle glycogen (supercompensation)

18
Q

What are the 3 methods of glycogen loading?

A
  • Carbohydrate depletion method
  • Intense training method
  • Non-carb depletion method
19
Q

What are the main principles behind the carb depletion method of glycogen loading?

A
  • Reduce glyogen levels through tapered endurance training with a low carb diet for 3 days
  • A few days before competition, consume a pure water and carb diet while resting
20
Q

What are the main principles behind the intense training method of glycogen loading?

A
  • Involves 3 mins of intense exercise a day before before competition to open carbo window
  • Followed by comsuming large quantities of carbs within 20 mins and increased water intake to stimulate higher glycogen storage
21
Q

What are the main principles behind the non-carb depletion method of glycogen loading?

A
  • Reduce training intensity week before competition
  • 3 days before, consume high carb diet and continue with light intensity training
  • Increase water intake to aid glycogen loading
22
Q

What are the benefits of glycogen loading for aerobic events?

A
  • Maintains levels of glycogen for energy production longer
  • Increased aerobic capacity means a performer can maintain a consisent pace for longer
  • Delays the effects of fatigue for longer
23
Q

What are the issues of glycogen loading?

A
  • Depletion phase can cause you to feel lethargic
  • Increased water intake causes weight gain which may slow a performer and cause a bloated feeling

A Level PE Diet, Nutrition and Preparation and training methds (3 decks)

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