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A-Level PE AQA > Diet and Nutrition > Flashcards

Diet and Nutrition Flashcards

1
Q

What is atherosclerosis?

A

It is where arteries become clogged with fatty substances

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2
Q

What do high-density lipoproteins do?

A

They transport excess cholesterol in the blood back to the liver where it is broken down and are classed as ‘good cholesterol’ since they lower the risk of developing heart disease

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3
Q

What do low-density lipoproteins do?

A

They transport cholesterol in the blood to the tissue and are classed as ‘bad cholesterol’ since they are linked to an increased risk of heart disease

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4
Q

What are the two types of carbohydrates?

A

Simple and complex

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5
Q

What are simple carbs?

A

They are the quickest source of energy and are easily digested by the body.

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6
Q

Where are simple carbs found?

A

They are found in fruits as well as in processed foods and anything with refined sugar added

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7
Q

What are complex carbs?

A

A form of carbs that take longer for the body to digest

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8
Q

Where are complex carbs found?

A

Found in nearly all plant based foods and are also commonly found in bread, pasta, rice and vegetables

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9
Q

What are carbohydrates?

A

They are the principal source of energy used by the body. Also the main fuel for high intensity or anaerobic work.

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10
Q

What are carbohydrates converted in to?

A

They are converted into glucose

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11
Q

Where does glucose enter?

A

It enters the bloodstream

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12
Q

Where is glucose stored and what is it stored as?

A

It is stored in the muscle and liver cells as glycogen.

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13
Q

What are the different types of fats?

A

Saturated fats, Cholesterol and trans-fats

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14
Q

What are the impacts of saturated fats?

A

It can lead to excessive weight gain, reduce flexibility and lead to health problems such as CHD

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15
Q

Where are saturated fats found?

A

Found in sweet and savoury foods but most come from animal sources

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16
Q

Where is cholesterol found?

A

Found in the blood

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17
Q

What can lead to high cholesterol levels?

A

Too much saturated fats

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18
Q

Where is cholesterol predominantly made?

A

It is predominantly made in the liver

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19
Q

What are two ways cholesterol is carried?

A

Low-density lipoprotein and High-density lipoprotein

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20
Q

What can too much low-density lipoprotein do?

A

It can lead to fatty deposits developing in the arteries and this can have a negative effect on blood flow

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21
Q

What does high-density lipoprotein do?

A

It takes cholesterol away from the parts of the body where it has accumulated to the liver where it is disposed of

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22
Q

What are trans-fats?

A

They are artificial hydrogenated fats

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23
Q

Where can trans-fats be found?

A

Found in meat and dairy products

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24
Q

Why do trans-fats have a longer shelf life?

A

Because they are made from an industrial process

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25
Q

What can trans-fats lead to?

A

It leads to high levels of blood cholesterol, heart disease and diabetes

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26
Q

What are fats used for?

A

It is used for low intensity, aerobic work such as jogging

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27
Q

Why can’t fats be used for high intensity activities?

A

Because oxygen is in limited supply, and fats require oxygen to be broken down

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28
Q

What fat soluble vitamins are carried by fats?

A

Vitamins A,D,E and K

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29
Q

What are proteins a combination of?

A

A combination of chemicals called amino acids

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30
Q

What are proteins important for?

A

Important for growth and repair of muscles

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31
Q

What do proteins make?

A

Enzymes, hormones, and haemoglobin

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32
Q

Who tend to take in proteins more?

A

They tend to be taken in more by power athletes as proteins are a major source of energy, and power athletes have a greater need to repair and develop muscle tissues

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33
Q

What do vitamins do?

A

They keep an individual healthy with a good immune system

34
Q

What do vitamins allow a performer to do?

A

It allows them to train maximally and recover quickly

35
Q

What does vitamin c do?

A

It protects cells and keeps them healthy
It helps in the maintenance of bones, teeth, gums and connective tissue (ligaments)
Required for breakdown of carnitine

36
Q

What is carnitine?

A

It is a molecule essential for the transport of fatty acids into the mitochondria

37
Q

What are sources of Vitamin C

A

Green veg and fruit

38
Q

What does vitamin D do?

A

It helps absorb calcium
Helps with phosphocreatine recovery in the mitochondria

39
Q

What are sources of Vitamin D?

A

Made naturally by body under skin when exposed to sunlight
Can come from oily fish and dairy produce

40
Q

What does B1 (thiamin) do?

A

Works with other B-group vitamins to help break down and release energy from food
Keeps nervous system healthy

41
Q

What are sources of B1 (thiamin)?

A

Yeast, egg, liver, wholegrain bread, nuts, red meat and cereals

42
Q

What does B2 (riboflavin) do?

A

Works with other B-group vitamins to help break down and release energy from food
Keeps skin, eyes, and nervous system healthy

43
Q

What are sources of B2 (riboflavin)

A

Dairy products, liver, vegetables, eggs, cereals and fruit

44
Q

What does B6 do?

A

Helps form haemoglobin
Helps body to use and store energy from protein and carbohydrates in food

45
Q

What are sources of B6?

A

Meat, fish, eggs, bread, vegetables, and cereals

46
Q

What does B12 do?

A

It makes red blood cells and keeps nervous system healthy

47
Q

What are sources of B12?

A

Red meat, dairy products and fish

48
Q

What are minerals?

A

Nutrients that are required for healthy body functions

49
Q

What is the mineral, calcium required for?

A

It is needed for strong bones and teeth. It is necessary for efficient nerve and muscle contraction which is important during exercise

50
Q

What is the mineral, sodium required for?

A

It helps regulate fluid levels in body.

51
Q

What can too much sodium do?

A

It can lead to an increase in blood pressure which can lead to an increase of stroke or heart attack

52
Q

What does the mineral, iron help with?

A

It is involved in the formation of haemoglobin in red blood cells which help the transport of oxygen and this improves stamina.

53
Q

What can a lack of iron lead to?

A

It can lead to anaemia

54
Q

Why is fibre important?

A

It is important during exercise as it can slow down the time it takes the body to break down food and this results in a slower and more sustained release of energy

55
Q

What do dietary fibres do?

A

They cause bulk in the small intestine, helping to prevent constipation and aiding digestion

56
Q

Where can you find fibres?

A

Wholemeal bread, pasta, potatoes, nuts, seeds, fruits, vegetables and pulses

57
Q

How much of body weight is made up of water?

A

60%

58
Q

What does water transport?

A

It transports nutrients, hormones, and waste products around the body

59
Q

Why is water important?

A

It helps in regulating body temperature.

60
Q

What process does water get lost?

A

The cooling down process

61
Q

What can a lack of water lead to?

A

Dehydration

62
Q

What can dehydration lead to?

A

. increase in blood viscosity which reduces blood flow to working muscles and the skin
. sweating is reduced to prevent water loss which can result in the core temperature increasing
. muscle fatigues and headaches s
. reduction in the exchange of waste products/ transportation of nutrients
. increased heart rate, results in a lower cardiac output
. decreased performance/reaction time/decision making

63
Q

What is glycogen loading?

A

A form of dietary manipulation to increase glycogen stores over and above that which can normally be stored (supercompensation)

64
Q

How can you aid glycogen storage?

A

An increase in water intake aids glycogen storage

65
Q

Who uses glycogen loading?

A

Used by endurance performers

66
Q

How many methods are there to glycogen loading?

A

There are three methods

67
Q

What is method 1?

A

Six days before competition, performers eat a diet high in protein for three days and exercise at a relatively high intensity to burn off any existing carbohydrate stores. Three days of a diet high in carbohydrate then follows and light training.

68
Q

What is the theory about method 1?

A

That by totally depleting glycogen stores they can then be increased by up to two times the original amount (supercompensation) and can prevent a performer from ‘hitting the wall’

69
Q

What is method 2?

A

A day before competition, three minutes of high intensity exercise opens a ‘carbo window’. Replenishing glycogen stores during the first 20 minutes immediately after exercise is when the body is most able to restore lost oxygen. The ‘carbo window’ closes after two hours

70
Q

What is method 3?

A

Non-depletion protocol training intensity reduced the week before competition. Then three days before competition a high carbohydrate diet is followed with light intensity exercise

71
Q

What are the positive effects of glycogen loading?

A

+ increases glycogen storage
+ increases glycogen stores in the muscle
+ delays fatigue
+ increases endurance capacity

72
Q

What are the negative effects that occur during the carbo loading phase?

A
  • water retention which results in bloating
  • heavy legs
  • problems with digestion
  • weight increase
73
Q

What are the negative effects that occur during the depletion phase of glycogen loading?

A
  • irritability
  • need to alter training programmes through lack of energy
74
Q

What is creatine monohydrate?

A

It is a supplement used to increase the amount of phosphocreatine stored in the muscles

75
Q

What is phosphocreatine used for?

A

It is used to fuel the ATP-PC system which provides energy

76
Q

What does increasing the phosphocreatine in muscles do?

A

It allows for energy systems to last longer and helps improve recovery times

77
Q

Who is most likely to experience the benefits?

A

Athletes in explosive events are most likely to experience the most benefits as they can perform at a higher intensity for longer

78
Q

What are the positive effects of creatine monohydrate?

A

+ aims to provide ATP
+ replenishes phosphocreatine stores
+ allows ATP-PC system to last longer
+ improves muscle mass

79
Q

What are the negative effects of creatine monohydrate?

A
  • muscle cramps, diarrhoea, water retention, bloating and vomiting
  • hinders aerobic performance
  • mixed evidence to show benefits
80
Q

What is sodium bicarbonate?

A

It is an antacid

81
Q

What does sodium bicarbonate do?

A

It increases buffering capacity of blood, so it can neutralise negative effects of lactic acid and hydrogen ions that are produced in the muscles during high-intensity activity

A-Level PE AQA (33 decks)

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