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PE Y1 > Diet and Nutrition > Flashcards

Diet and Nutrition Flashcards

1
Q

what is a recommended balanced diet

A

55% carbs
15% protein
30% fats
less than 5% sugar
5 portions of fruit and veg

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2
Q

what are carbohydrates

A

sugars and starches stored in the body as glycogen and converted to glucose to fuel energy production

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3
Q

what is the function of carbohydrates

A

Energy source for:
energy production for aerobic and anaerobic respiration
cell division
active transport & formation of molecules
- preferred fuel for exercise
- provide energy for aerobic and anaerobic energy production

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4
Q

where is sugars stored

A

circulate the blood as glucose

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5
Q

where is starch stored

A

in liver and muscles as glycogen

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6
Q

why would high carbs be good for high energy exercise

A

due to high levels of starch consumption, glycogen stores are maximized which means more available to be made into glucose
- blood glucose levels maintained therefore more energy

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7
Q

what are proteins

A

amino acids essentials for the growth and repair of cells and tissues

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8
Q

what is the functions of proteins

A

used to make muscle proteins, hemoglobin, enzymes, antibodies and collagen
- broken down to provide energy for aerobic activity if not other furl is available

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9
Q

what are fats

A

triglycerides which provide the body with fatty acids for energy production

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10
Q

what are the two types of fatty acids

A

unsaturated and saturated

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11
Q

what are unsaturated fats + example

A

fats found predominantly in food from plants like nuts, fruit, veg, oils and seeds

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12
Q

what are saturated fats

A

fats that should be taken in limited amounts to reduce risk of CVD like butter and bacon

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13
Q

function of fats (6)

A

insulates nerves
forms cell membranes
cushions organs
provides an energy store
provides fat-soluble vitamins
- can be broken down for aerobic energy production ( x2 energy yield of carbs)

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14
Q

what vitamins do fats provide

A

vitamin A, D & E

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15
Q

what are vitamins

A

essential organic and inorganic nutrients required for healthy body functions
- required in small quantities to maintain these body functions

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16
Q

what are the two types of vitamins

A

fat soluble & water soluble

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17
Q

what are the two types of vitamins

A

fat soluble & water soluble

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18
Q

what are the four fat soluble vitamins

A

Vitamin A,D, E & K

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19
Q

what are the two water soluble fats

A

Vitamin C & B

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20
Q

what are fat soluble vitamins

A

vitamin that are stored in the body and found mainly in fatty foods and animal products

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21
Q

what are water soluble vitamins

A

vitamins that are not stored in the body and require daily intake
- found in fruit, veg, grains, milk and other dairy products

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22
Q

what is the benefit of Vit A

A

antioxidant, important for eye health, important for cell and bone growth

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23
Q

what is the benefit of Vit B

A

important for the breakdown of foods, haemoglobin formation and skin, eye and NS health

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24
Q

what is the benefit of Vit C

A

important for skin, blood vessel, tendon, ligament and bone health

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25
what is the benefit of Vit D
important for bone health and protection against heart disease
26
what is the benefit of Vit E
antioxidant, important for skin, eye and immune system health
27
what is the benefit of Vit K
important for blood clotting and bone health
28
what is the benefit of Vit K
important for blood clotting and bone health
29
if fruit and veg is not taken enough
fatigue easily overall bad health
30
lack of protein?
loss in muscle mass - less strength susceptibility to infections
31
lack of vitamins?
develop common colds get ill more easily less immunity
32
how is water important to our diet (4)
- blood plasma (90% water) carries - glucose and nutrients - used to regulate body temp by moving heat to skin surface for evaporation or to lung tissue for water vapor - dehydration = drop in performance - less plasma = increased blood viscosity
33
what is fibre
a type of carbohydrate that the body cannot break down and so it passes through our gut into our large intestine - found in most cereal, bread, fruits, veg
34
function/ benefit of fibre
- aids w/ health and functioning of digestive system - regulation of cholesterol levels in blood - prevention of obesity
35
what is energy expenditure
the sum of basal metabolic rate, thermic effect of food & energy expended through physical activity
36
what is basal metabolic rate
minimum amount of energy required to sustain essential physical function at rest (can be 75% of total expenditure)
37
what is thermic effect of food
energy required to eat, digest, absorb and use the food taken in
38
how to calculate a womens BMR
655 + (9.6 x weight in KG) + (1.8 x height in cm) - (4.7 x age)
39
how to calculate a mans BMR
66 + (137 x weight) + 50 x height) - (6.8 x age)
40
what is energy intake
total amount of energy from food and beverages consumed measured in joules or calories
41
what is energy balance
the relationship between energy intake and energy expenditure - if they match = weight is maintained
42
what are ergogenic aids
a substance, object or method used to enhance performance
43
what are the three types of ergogenic aids
pharmacological, physiological and nutritional
44
what are pharmacological aids
anabolic steroids human growth hormone erythropoietin
45
what are physiological aids
blood doping cooling aids intermittent hypoxic training
46
what are nutritional aids
creatine caffeine bicarbonates nitrates glycogen hydration food quantity
47
what are anabolic steriods
synthetic drugs designed to mimic the effect of testosterone
48
what are anabolic steroids used for
promote synthesis of protein and enhance muscles growth
49
what are the side effects of anabolic steroids
irritability, mood swings, aggressive tendencies, liver damage , heart failure
50
what are erythropoietin
a hormone naturally produced by the kidneys to stimulate bone marrow and RBCs
51
what are EPOs used for
production of more haemoglobin and aid in oxygen carrying capacity - more capacity, can endure more exercise
52
what are the side effects of EPOs
increased risk of stroke and heart failure
53
what is human growth hormone
a hormone naturally secreted by the pituitary gland
54
what is HGH used for
stimulating bone and muscle growth
55
side effects of HGH
- increased % of lean body mass - can lead to diabetes - thickens soft tissue in face, hands and feet - enlargement of organs i.e. liver and heart - faster metabolism
56
what is blood doping
removing blood from athlete 3-4 weeks prior to performance and reinjecting the blood 2 hrs before event to increase total volume of blood - increases bloods oxygen capacity
57
side effects of blood doping
blood clotting and heart failure
58
what is intermittent hypoxic training
training under hypoxic conditions whilst at sea level - high intensity training will increase mitochondrial density which results in more energy - increases lactate buffering capacity - increases RBC count
59
what are the side effects of IHT
infection risk increases dehydration decrease in immune system health disruption to training benefits lost quickly
60
what are cooling aids
a range of products that are used to reduce core temperature, treat injuries and speed up recovery
61
what are cooling aids used for
helps with reducing thermal strain and cardiovascular drift
62
what are the side effects/ risks with cooling aids
can complicate existing injuries cause burns if too cold
63
what is bicarbonates
a alkaline which acts as a buffer to neutralise acidity in the blood
64
what is bicarbonates used for
increases body's tolerance for lactic acid and draws acid out of muscle cells and tissues - delayed fatigue and increased intensity of performance
65
risks/ side effects of bicarbonates
unpleasant taste - nausea can cause gastrointestinal problems
66
what is creatine
a substance found naturally in our muscle cells which help muscle cells produce energy
67
what is creatine used for
to fuel very high intensity energy production for exercise - more phosphocreatine stores means more energy - more exercise can be done at higher intensities
68
risks/ side effects of using creatine
weight gain muscle cramps increased water retention unknown long term health effects
69
what are nitrates
supplement that can be added to diet to help athletes health
70
what are nitrates used for
help to dilate blood vessels, reduce blood pressure and increase blood flow - more O2 flowing in blood
71
risks / side effects of nitrates
headeaches dizziness possible carcinogenic risk
72
what is glycogen loading
increase the amount of glycogen stored in body before an event
73
benefits of glycogen loading
increased glycogen stored delayed fatigue
74
process of glycogen loading
7 days before event : significant reduction in carb intake & have a high protein diet 7-3 days before event : train at high intensity to cause depletion in glycogen stores in muscles 3 days before : taper training / rest & eat a high carb diet to maximise glycogen stores
75
disadvantages of glycogen loading
weight gain due to water retention muscle stiffness irritability during depletion quality of performance may decrease during depletion
76
benefits of caffeine
increased fat breakdown increased alertness & focus increased reaction time increased nerve stimulation
77
disadvantages of caffeine
anxiety heart palpitations dehydration gastrointestinal issues

PE Y1 (7 decks)

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