Diet and nutrition

Question 1

Types of carbohydrates

Answer 1

Simple and complex

Question 2

Simple carbohydrates

Answer 2

easily digested by the body. found in fruits and processed foods

Question 3

complex carbohydrates

Answer 3

take longer for the body to digest. found in bread, pasta, rice and vegetables.

Question 4

complex carbohydrates

Answer 4

take longer for the body to digest. found in bread, pasta, rice and vegetables.

Question 5

main fuel for anaerobic work?

Answer 5

carbohydrates

Question 6

balanced diet

Answer 6

a diet containing a variety of foods from each food group so there are adequate nutrients.

Question 7

glucose

Answer 7

a simple sugar and the major source of energy for the body’s cells.

Question 8

glycogen

Answer 8

the stored form of glucose found in the muscles and liver.

Question 9

Cholesterol

Answer 9

Low and high density. A type of fat found in the blood.

Question 10

Low density lipoproteins

Answer 10

‘bad cholesterol’. transport cholesterol in the blood to the tissues.

Question 11

High density lipoproteins

Answer 11

‘good’ cholesterol’. transport cholesterol in the blood back to the liver where it is broken down.

Question 12

Types of fats

Answer 12

Trans fats, Saturated and unsaturated

Question 13

Saturated fats

Answer 13

Animal sources, can lead to excessive weight gain.

Question 14

Trans fats

Answer 14

Mostly made from hydrogenation when hydrogen is added to liquid vegetable oils. allows foods to have a longer shelf life. no more than 5g should be consumed per day.

Question 15

Unsaturated fats

Answer 15

Healthy. A major source of energy for the body.

Question 16

What do fats carry?

Answer 16

Fat-soluble vitamins A, D, E & K.

Question 17

What are fats a good energy source for?

Answer 17

Aerobic exercise

Question 18

Proteins

Answer 18

A combination of amino acids. Important for muscle growth and to make and hormones.

Question 19

Protein as an energy source

Answer 19

A minor energy source

Question 20

Vitamins

Answer 20

essential nutrients that your body needs in small amounts in order to work properly.

Question 21

Fat-soluble vitamins

Answer 21

A,D,E & K. E.g., milk, eggs, vegetable oils.

Question 22

Water-soluble vitamins

Answer 22

B vitamins and vitamin C. Fruit, vegetables and dairy.

Question 23

Minerals

Answer 23

Tend to be be dissolved by the body as ions and are called electrolytes. E.g., calcium.

Question 24

Fibre

Answer 24

E.g., bread, pasta, nuts, and seeds. Aids digestion.

Question 25

Effects of dehydration

Answer 25

Increased blood viscosity, reduced sweating, and therefore increased core temperature, muscle fatigue, headaches, decreased performance.

Question 26

Glycogen loading

Answer 26

Dietary manipulation to increased glycogen stores, usually by endurance performers. Glycogen breakdown may exceed its replacement, thus depleting glycogen stores.

Question 27

Routine of glycogen loading

Answer 27

6 days before competition- Eats a high protein diet and exercises at a high intensity for 3 days. 3 days before- High carb diet and light exercise.

Question 28

Effects of glycogen loading

Answer 28

``` Positive= Increased glycogen storage, delays fatigue, and increases endurance capacity. Negative= Water retention, weight increase, training program suffers due to lack of energy in the depletion stage. ```

Question 29

Creatine monohydrate

Answer 29

Used to increase the amount of phosphocreatine stored in the muscles. Phosphocreatine fuels the ATP-PC system. Improves recovery time and is beneficial for athletes in explosive events. Side effects=