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A-level PE > Diet And Nutrition > Flashcards

Diet And Nutrition Flashcards

1
Q

7 components of a healthy balanced diet?

A 
Carbs
Minerals
Vitamins
Fats
Water
Proteins
Fibre
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2
Q

What is the recommended amount of carbs, protein, fat and fruit or veg in the eat well guide?

A

Carbs- 55%
Protein- 15%
Fat- 30%
Fruit/veg- 5 portions

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3
Q

What are carbs vital for?

A

Energy production

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4
Q

What % of energy requirements do carbs account for?

A

75%

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5
Q

What are the 2 types of carbohydrates with examples of each and where they are stored?

A

Starch- rice,potato- liver and muscles

Sugar- fruit, honey- circulate in the blood

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6
Q

What is starch stored as?

What is sugar stored as?

A

Starch- glycogen

Sugar- glucose

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7
Q

What happens to a surplus of glucose?

A

It is converted to triglycerides and stored as fat.

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8
Q

What are 2 types of fats with examples of each?

A

Unsaturated fats- avocado, soya beans

Saturated fats- butter, bacon

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9
Q

What do unsaturated fats do?

4 things

A

Boost the delivery of oxygen
Improve endurance recovery
Help lower cholesterol
Reduce joint inflammation

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10
Q

Why should you limit intake of saturated fats?

A

They can cause cardiovascular diseases.

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11
Q

Where are the 2 types of fats mainly found?

What are there forms at room temperature?

A

Unsaturated- sunflower, olive and fish oils - liquid

Saturated- animal product- solid

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12
Q

5 uses of protein?

A 
Growth and repair of tissue and cells
Making muscle proteins
Making haemoglobin
Making enzymes, antibodies and collagen
A 3rd source of fuel
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13
Q

What are vitamins and minerals?

A

Essential organic and inorganic nutrients required for healthy bodily functions

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14
Q

9 essential vitamins and minerals?

A

Calcium
Iron
Phosphorus
Vitamins: A,B,C,D,E,K

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15
Q

3 reasons we need calcium?

A

Bone health
Muscle contractions
Reduce blood clotting

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16
Q

2 reasons we need iron?

A

The formation of haemoglobin

The immune system

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17
Q

2 reasons we need phosphorus?

A

Bone health

Energy production

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18
Q

Why do we need vitamins A and E?

2 reasons

A

Antioxidant properties

Skin and eye health

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19
Q

3 reasons we need vitamin B?

A

The breakdown of food
Haemoglobin formation
Skin and eye health

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20
Q

Why do we need vitamin c?

A

It is good for skin, blood vessels and soft tissues

21
Q

3 reasons why we need vitamin D?

A

Bone health
Protection against cancer
Protection against heart disease

22
Q

2 reasons we need vitamin k?

A

Reduce blood clotting

Improve bone health

23
Q

What are antioxidants?

A

Compounds to defend cells from free radicals.

24
Q

What happens when free radicals accumulate?

A

They cause oxidative stress

25
Q

What are fibres essential for?

A

The large intestines

26
Q

What does fluid intake do for fibres?

A

Allows them to work properly and causes bulk on the bowel

27
Q

3 benefits of fibre?

A

Reduce high blood pressure
Reduce cholesterol
Normalise glucose levels

28
Q

4 things dehydration can cause?

A

Decreased plasma volume
Decreased stroke volume
Increased temperature
Increased heart rate

29
Q

What is energy expenditure?

A

The sum of BMR, the Thermidor effect of food and energy expended to physical activity

30
Q

What is BMR?

A

The minimum amount of energy required to sustain essential physiological functions at rest

31
Q

What is the thermal effect of food?

A

The amount of energy used to eat, digest, absorb and use food.

32
Q

5 effects to performers that don’t meet their nutritional needs?

A 
Higher risk of injury
Atrophy
Decreased intensity and duration
Slower recovery time
Increased risk of fatigue, injury and illness.
33
Q

What is the relationship between energy intake and energy expenditure?

A

If intake is greater than expenditure wight is gained
If I take is less than expenditure then weight is lost
If I take is equal to expenditure then weight stays the same

34
Q

How do you work out BMR In males and females?

A

Males: (66+13.7 x weight(kg)) + (5 x height(cm)) - (6.8 x age(years))
Females: (665+9.6 x weight(kg)) + (1.8 x height(cm)) - (4.7 x age(years))

35
Q

What are MET values used for?

A

To build precise pictures of additional energy expenditure associated with physical activity.

36
Q

What is a glycemic index?

A

How quickly a carbohydrate effects blood glucose levels.

37
Q

What meals should be eaten pre event?
2 advantages
1 disadvantage

A

3 hours prior: slow digesting, low glycemic index carb meal e.g. porridge
1-2 hours prior: smaller, fast digesting, high GI carb meal e.g. energy bar

+ maximise glycogen store
+ maintain glucose levels
- rebound hypoglycaemia

38
Q

What is rebound hypoglycaemia?

A

When the blood tried to counteract raised glucose levels leading to dizziness and fatigue.

39
Q

What meals should be eaten during an event?
2 advantages
2 disadvantages

A

Only for activities above an hour long, regular small amounts of fast digestive carbohydrates e.g. glucose tablets, tells, bananas, sports drinks.

+ maintain glucose levels
+ maintain muscle glycogen
- difficult to eat during activity
- has no effect if below 45 minute activity

40
Q

What should be eaten post event? When?

A

Fast digestive carbs
Consumed within 30 minutes of event and for 2 hour intervals after for up to 6 hours.
1-1.5g/kg of weight of carbs per hour.

41
Q

What are 3 classifications of sports drinks?

A

Hypotonic
Isotonic
Hypertonic

42
Q

What do hypotonic drinks include? What is their purpose? What sort of performers are they used by?

A

Includes: lower concentration of glucose than blood.
Purpose: quickly replace fluid lost (sweating) small amounts of energy
Used by: performers not requiring an energy boost, e.g. jockeys and gymnasts.

43
Q

What do isotonic drinks include, what is their purpose, and what performers are they used by?

A

Includes: an equal concentration of glucose to blood.
Purpose: quickly replace lost fluid, provides glucose for energy
Used by: middle and long distance runners, games players

44
Q

What does hypertonic drinks include, what is their purpose, what performers are they used by?

A

Unclouded: higher concentration of glucose than blood
Purpose: post exercise to maximise glucose replenishment in recovery
Used by: ultra distance, mainly for recovery

45
Q

What is glycogen loading?

A

A technique used to increase stores of glycogen in the muscles prior to an event

46
Q

What is the process of glycogen loading?

A

7 days prior: reduce carb intake
7-3 days prior: high intensity training
Depletion: severe glycogen depletion In muscles
3 days prior: taper training, high carb diet.

47
Q

4 benefits of glycogen loading?

A

Increased glycogen synthesis
Increased muscle stores of glycogen
Increased aerobic capacity
Delays fatigue

48
Q

4 negatives of glycogen loading?

A

Increased water retention and bloating
Increased weight
Muscle stiffness, fatigue and tiredness in depletion
Depression and irritability during depletion phase

A-level PE (4 decks)

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