Brainscape's Knowledge GenomeTM

Browse over 1 million classes created by top students, professors, publishers, and experts.


See full index

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

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

what are carbohydrates

A

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

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

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

where is sugars stored

A

circulate the blood as glucose

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

where is starch stored

A

in liver and muscles as glycogen

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

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

what are proteins

A

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

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

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

what are fats

A

triglycerides which provide the body with fatty acids for energy production

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

what are the two types of fatty acids

A

unsaturated and saturated

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
11
Q

what are unsaturated fats + example

A

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

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
12
Q

what are saturated fats

A

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

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

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

what vitamins do fats provide

A

vitamin A, D & E

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

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

what are the two types of vitamins

A

fat soluble & water soluble

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

what are the two types of vitamins

A

fat soluble & water soluble

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

what are the four fat soluble vitamins

A

Vitamin A,D, E & K

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

what are the two water soluble fats

A

Vitamin C & B

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
20
Q

what are fat soluble vitamins

A

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

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

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
22
Q

what is the benefit of Vit A

A

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

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
23
Q

what is the benefit of Vit B

A

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

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
24
Q

what is the benefit of Vit C

A

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

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
25
Q

what is the benefit of Vit D

A

important for bone health and protection against heart disease

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
26
Q

what is the benefit of Vit E

A

antioxidant, important for skin, eye and immune system health

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
27
Q

what is the benefit of Vit K

A

important for blood clotting and bone health

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
28
Q

what is the benefit of Vit K

A

important for blood clotting and bone health

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
29
Q

if fruit and veg is not taken enough

A

fatigue easily
overall bad health

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
30
Q

lack of protein?

A

loss in muscle mass - less strength
susceptibility to infections

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
31
Q

lack of vitamins?

A

develop common colds
get ill more easily
less immunity

32
Q

how is water important to our diet (4)

A
  • 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
Q

what is fibre

A

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
Q

function/ benefit of fibre

A
  • aids w/ health and functioning of digestive system
  • regulation of cholesterol levels in blood
  • prevention of obesity
35
Q

what is energy expenditure

A

the sum of basal metabolic rate, thermic effect of food & energy expended through physical activity

36
Q

what is basal metabolic rate

A

minimum amount of energy required to sustain essential physical function at rest (can be 75% of total expenditure)

37
Q

what is thermic effect of food

A

energy required to eat, digest, absorb and use the food taken in

38
Q

how to calculate a womens BMR

A

655 + (9.6 x weight in KG) + (1.8 x height in cm) - (4.7 x age)

39
Q

how to calculate a mans BMR

A

66 + (137 x weight) + 50 x height) - (6.8 x age)

40
Q

what is energy intake

A

total amount of energy from food and beverages consumed measured in joules or calories

41
Q

what is energy balance

A

the relationship between energy intake and energy expenditure
- if they match = weight is maintained

42
Q

what are ergogenic aids

A

a substance, object or method used to enhance performance

43
Q

what are the three types of ergogenic aids

A

pharmacological, physiological and nutritional

44
Q

what are pharmacological aids

A

anabolic steroids
human growth hormone
erythropoietin

45
Q

what are physiological aids

A

blood doping
cooling aids
intermittent hypoxic training

46
Q

what are nutritional aids

A

creatine
caffeine
bicarbonates
nitrates
glycogen
hydration
food quantity

47
Q

what are anabolic steriods

A

synthetic drugs designed to mimic the effect of testosterone

48
Q

what are anabolic steroids used for

A

promote synthesis of protein and enhance muscles growth

49
Q

what are the side effects of anabolic steroids

A

irritability, mood swings, aggressive tendencies, liver damage , heart failure

50
Q

what are erythropoietin

A

a hormone naturally produced by the kidneys to stimulate bone marrow and RBCs

51
Q

what are EPOs used for

A

production of more haemoglobin and aid in oxygen carrying capacity
- more capacity, can endure more exercise

52
Q

what are the side effects of EPOs

A

increased risk of stroke and heart failure

53
Q

what is human growth hormone

A

a hormone naturally secreted by the pituitary gland

54
Q

what is HGH used for

A

stimulating bone and muscle growth

55
Q

side effects of HGH

A
  • 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
Q

what is blood doping

A

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
Q

side effects of blood doping

A

blood clotting and heart failure

58
Q

what is intermittent hypoxic training

A

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
Q

what are the side effects of IHT

A

infection risk increases
dehydration
decrease in immune system health
disruption to training
benefits lost quickly

60
Q

what are cooling aids

A

a range of products that are used to reduce core temperature, treat injuries and speed up recovery

61
Q

what are cooling aids used for

A

helps with reducing thermal strain and cardiovascular drift

62
Q

what are the side effects/ risks with cooling aids

A

can complicate existing injuries
cause burns if too cold

63
Q

what is bicarbonates

A

a alkaline which acts as a buffer to neutralise acidity in the blood

64
Q

what is bicarbonates used for

A

increases body’s tolerance for lactic acid and draws acid out of muscle cells and tissues
- delayed fatigue and increased intensity of performance

65
Q

risks/ side effects of bicarbonates

A

unpleasant taste - nausea
can cause gastrointestinal problems

66
Q

what is creatine

A

a substance found naturally in our muscle cells which help muscle cells produce energy

67
Q

what is creatine used for

A

to fuel very high intensity energy production for exercise - more phosphocreatine stores means more energy
- more exercise can be done at higher intensities

68
Q

risks/ side effects of using creatine

A

weight gain
muscle cramps
increased water retention
unknown long term health effects

69
Q

what are nitrates

A

supplement that can be added to diet to help athletes health

70
Q

what are nitrates used for

A

help to dilate blood vessels, reduce blood pressure and increase blood flow
- more O2 flowing in blood

71
Q

risks / side effects of nitrates

A

headeaches
dizziness
possible carcinogenic risk

72
Q

what is glycogen loading

A

increase the amount of glycogen stored in body before an event

73
Q

benefits of glycogen loading

A

increased glycogen stored
delayed fatigue

74
Q

process of glycogen loading

A

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
Q

disadvantages of glycogen loading

A

weight gain due to water retention
muscle stiffness
irritability during depletion
quality of performance may decrease during depletion

76
Q

benefits of caffeine

A

increased fat breakdown
increased alertness & focus
increased reaction time
increased nerve stimulation

77
Q

disadvantages of caffeine

A

anxiety
heart palpitations
dehydration
gastrointestinal issues

PE Y1 (7 decks)

Brainscape helps you reach your goals faster, through stronger study habits.
© 2024 Bold Learning Solutions. Terms and Conditions