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AQA A-Level PE - RSFC > Diet and Nutrition > Flashcards

Diet and Nutrition Flashcards

1
Q

What are the two types of carbohydrates

A
  • simple carbohydrates
  • complex carbohydrates
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2
Q

Give characteristics of simple carbohydrates

A
  • quickest source of energy
  • easily digested by the body
  • fast release energy, used for anaerobic exercise
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3
Q

Where are simple carbohydrates found

A

Found in fruits as well as in processed foods and anything with refined sugars added

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4
Q

Give characteristics of complex carbohydrates

A
  • usually take longer for the body to digest
  • slow release of energy for aerobic exercise
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5
Q

What is the principal source of energy

A

Carbohydrates

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6
Q

What is carbohydrates digested, converted and stored as

A
  • Digested and converted into glucose
  • stored as glycogen
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7
Q

Where are the stores for the glycogen to be stored

A
  • muscles
  • liver
    These stores are limited so regular refuelling is necessary
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8
Q

What are the different types of fats

A
  • saturated fats
  • cholesterol
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9
Q

Where are saturated fats come from

A
  • sweet and savoury foods but mainly from animal sources
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10
Q

What happens if you have too much saturated fats

A
  • excessive weight gain which leads to reduces stamina and limits flexibility
  • can lead to health problems such as coronary heart disease, diabetes, high blood pressure
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11
Q

What is cholesterol

A
  • type of fat found in the blood
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12
Q

What leads to high cholesterol levels

A

Too much saturated fats leads to high cholesterol levels

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13
Q

Where is cholesterol made

A

Predominantly in the liver

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14
Q

What is cholesterol carried by and transported as

A
  • Carried in the blood
  • transported as low-density lipoprotein (LDL) and high-density lipoprotein (HDL)
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15
Q

Too much LDL can lead to…..

A
  • Fatty deposits developing in the arteries, negative effect in the blood flow
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16
Q

What does HDL (high-density lipoprotein) do

A

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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17
Q

What are trans fats

A

Artificial Hydrogenated fats

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18
Q

Where are trans fats found

A

Meat and Dairy products

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19
Q

Trans Fats can lead to….

A
  • High levels of blood cholesterol
  • heart disease
  • diabetes
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20
Q

When are fats used in exercise

A

Low intensity, aerobic work such as jogging. They require oxygen to be broken down

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21
Q

What is Atherosclerosis

A

where arteries become clogged with fatty substances.

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22
Q

What are proteins

A

A chain of amino acids

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23
Q

Why are proteins important

A
  • for muscle growth and repair
  • making hormones, enzymes and haemoglobin
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24
Q

What are the two types of vitamins

A
  • fat soluble vitamins (A, D, E, K)
  • water soluble vitamins (B, C)
25
Q

What are fat-soluble vitamins

A
  • vitamins found predominantly in fatty foods and animal products
  • the body stores fat-soluble vitamins in the liver and fatty tissues for use at a later date
26
Q

What are water soluble vitamins

A
  • Found in a wide range of foods (fruits, vegetables etc.)
  • they are not stored in the body
  • need to be taken daily
27
Q

What is the source and exercise related function of vitamin C (ascorbic acid)

A

Source : Green vegetables and fruit
Exercise related function: Protects cells, helps maintenance of bones, teeth, gums and connective tissues

28
Q

What is the source and exercise related function of vitamin D

A

Source - made by our body under the skin when exposed to sunlight and oily and dairy produce
Exercise related product - role in absorption of calcium which keeps bones and teeth healthy

29
Q

What is the source and exercise related function of vitamin B1 (thiamin)

A

Source - yeast, egg, liver, wholegrain bread, nuts, red meat etc.
Exercise related function - helps break down and release energy from food and keeps nervous system healthy

30
Q

What is the source and exercise related function of vitamin B2 (riboflavin)

A

Source - dairy product, liver, vegetables, eggs, cereals, fruit etc.
Exercise related function - help break down and release energy, keeps skin, eyes and nervous system healthy

31
Q

What is the source and exercise related function of vitamin B6

A

Source - meat, fish, eggs, bread, vegetables, cereals
Exercise related function - helps form haemoglobin, helps the body use and store energy from protein and carbohydrate foods

32
Q

What is the source and exercise related function of vitamin B12 (folate)

A

Source - red meat, dairy products and fish
Exercise related function - makes red blood cells and keeps nervous system healthy, releases energy from food

33
Q

What are electrolytes

A

Salts and minerals found in the blood that can conduct electrical impulses in the body

34
Q

What are the three minerals we need to know

A
  • Calcium
  • Sodium
  • Iron
35
Q

What is the exercise related function of calcium

A
  • needed for string bones and teeth
  • necessary for efficient nerve and muscle function
36
Q

What is the exercise related function of sodium

A
  • helps regulate fluid levels in the body
  • too much sodium is linked to an increased blood pressure which can increase the risk if heart attack or stroke
37
Q

What is the exercise related function of iron

A
  • helps in the formation of haemoglobin in red blood cells (which transport oxygen)
  • a lack of iron can lead to anaemia
38
Q

What are the functions of electrolytes

A
  • facilitate the transmission of the nerve impulses
  • enables efficient and effective muscle contraction
39
Q

Why is fibre important during exercise

A

Can slow down the time it takes the body to break down food, this causes a slower and sustained release of energy

40
Q

Why does your body lose water when you exercise and what happens because of this

A

The evaporation of water is used to cool your body down, leads to dehydration

41
Q

What is dehydration

A

Occurs when the body is losing more fluid than it is taking in

42
Q

What can happen as a results of dehydration

A
  • blood viscosity increases, reduces blood flow
  • reduced sweating can lead to increase in core temperature
  • muscle fatigue and headaches
  • lower cardiac output
43
Q

What is glycogen loading

A

A form of dietary manipulation to increase glycogen stores over and above that which can normally be stored. It is used by endurance performers

44
Q

What are the advantages of glycogen loading

A
  • increased glycogen storage in the muscles
  • delays fatigue
  • increases endurance capacity
45
Q

What are the negative effects of glycogen loading

A

During carbo-loading
- water retention, leads to bloating
- heavy legs
- weight increase

During depletion stage:
- irritability
- alters raining programme due to lack of energy

46
Q

What is creatine

A

A compound that the body can make naturally which supplies energy for muscular contraction; can also be used as a supplement to increase athletic performance

47
Q

What are the positive effects of creatine

A
  • aims to provide ATP
  • replenishes phosphocreatine stores
  • allows the ATP-PC system to last longer
  • improves muscle mass
48
Q

What are the negative effects of creatine

A
  • muscle cramps, diarrhoea, water retention, bloating, vomiting
  • hinders aerobic performance
  • mixed evidence to show benefits
49
Q

What is the ATP-PC system

A

An energy system that provides quick bursts of energy and is used for high intensity exercise but it can only last for up to ten seconds

50
Q

What is ATP

A
  • adenosine tri-phosphate, it is energy
51
Q

What is sodium bicarbonate

A

A white soluble compound used as an antacid

52
Q

What is buffering

A

The ability of the blood to compensate for the build up of lactic acid or hydrogen ions to maintain the pH level

53
Q

What are hydrogen ions responsible for

A

Responsible for the acidity of the blood

54
Q

What is lactic acid

A

A by-product of anaerobic respiration, as it accumulates and then causes fatigue

55
Q

What are the positive effects of sodium bicarbonate

A
  • reduces acidity in muscle cells
  • delays fatigue
  • increase the buffering capacity of the blood
56
Q

What are the negative effects of sodium bicarbonate

A
  • vomiting, pain, cramping, diarrhoea, bloating
57
Q

What is caffeine

A
  • A naturally occurring stimulant
58
Q

What are the positive effects of caffeine

A
  • increases mental alertness
  • reduces effects of fatigue
  • allows fats to be used as an energy store (delays use if glycogen store)
  • improves decision making and reaction time
  • may benefit aerobic performance
59
Q

What are the negative effects of caffeine

A
  • loss of fine control
  • against rules of most sports in large quantities
  • dehydration, insomnia, muscle and stomach cramps, vomiting

AQA A-Level PE - RSFC (46 decks)

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