Brainscape's Knowledge GenomeTM


Top Flashcards (Certified)
All Flashcards

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
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
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

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
3
Q

What are carbs vital for?

A

Energy production

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
4
Q

What % of energy requirements do carbs account for?

A

75%

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
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

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
6
Q

What is starch stored as?

What is sugar stored as?

A

Starch- glycogen

Sugar- glucose

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
7
Q

What happens to a surplus of glucose?

A

It is converted to triglycerides and stored as fat.

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
8
Q

What are 2 types of fats with examples of each?

A

Unsaturated fats- avocado, soya beans

Saturated fats- butter, bacon

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
9
Q

What do unsaturated fats do?

4 things

A

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

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
10
Q

Why should you limit intake of saturated fats?

A

They can cause cardiovascular diseases.

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
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

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
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
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
13
Q

What are vitamins and minerals?

A

Essential organic and inorganic nutrients required for healthy bodily functions

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
14
Q

9 essential vitamins and minerals?

A

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

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
15
Q

3 reasons we need calcium?

A

Bone health
Muscle contractions
Reduce blood clotting

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
16
Q

2 reasons we need iron?

A

The formation of haemoglobin

The immune system

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
17
Q

2 reasons we need phosphorus?

A

Bone health

Energy production

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
18
Q

Why do we need vitamins A and E?

2 reasons

A

Antioxidant properties

Skin and eye health

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
19
Q

3 reasons we need vitamin B?

A

The breakdown of food
Haemoglobin formation
Skin and eye health

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
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
What are fibres essential for?
The large intestines
26
What does fluid intake do for fibres?
Allows them to work properly and causes bulk on the bowel
27
3 benefits of fibre?
Reduce high blood pressure Reduce cholesterol Normalise glucose levels
28
4 things dehydration can cause?
Decreased plasma volume Decreased stroke volume Increased temperature Increased heart rate
29
What is energy expenditure?
The sum of BMR, the Thermidor effect of food and energy expended to physical activity
30
What is BMR?
The minimum amount of energy required to sustain essential physiological functions at rest
31
What is the thermal effect of food?
The amount of energy used to eat, digest, absorb and use food.
32
5 effects to performers that don’t meet their nutritional needs?
``` Higher risk of injury Atrophy Decreased intensity and duration Slower recovery time Increased risk of fatigue, injury and illness. ```
33
What is the relationship between energy intake and energy expenditure?
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
How do you work out BMR In males and females?
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
What are MET values used for?
To build precise pictures of additional energy expenditure associated with physical activity.
36
What is a glycemic index?
How quickly a carbohydrate effects blood glucose levels.
37
What meals should be eaten pre event? 2 advantages 1 disadvantage
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
What is rebound hypoglycaemia?
When the blood tried to counteract raised glucose levels leading to dizziness and fatigue.
39
What meals should be eaten during an event? 2 advantages 2 disadvantages
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
What should be eaten post event? When?
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
What are 3 classifications of sports drinks?
Hypotonic Isotonic Hypertonic
42
What do hypotonic drinks include? What is their purpose? What sort of performers are they used by?
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
What do isotonic drinks include, what is their purpose, and what performers are they used by?
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
What does hypertonic drinks include, what is their purpose, what performers are they used by?
Unclouded: higher concentration of glucose than blood Purpose: post exercise to maximise glucose replenishment in recovery Used by: ultra distance, mainly for recovery
45
What is glycogen loading?
A technique used to increase stores of glycogen in the muscles prior to an event
46
What is the process of glycogen loading?
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
4 benefits of glycogen loading?
Increased glycogen synthesis Increased muscle stores of glycogen Increased aerobic capacity Delays fatigue
48
4 negatives of glycogen loading?
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)

Brainscape helps you reach your goals faster, through stronger study habits.
© 2025 Bold Learning Solutions. Terms and Conditions