Diet and Nutrition

Question 1

What kind of exercise are carbs suited for

Answer 1

They are the principal source of energy used by the body at all levels of activity

Question 2

What are the 2 types of carbs and where are the found + differences

Answer 2

Complex - In nearly all plant based food (bread, pasta , rice) and take longer to digest
Simple - In fruits, processed food with refined sugar, easily digested

Question 3

What is the glycaemic index

Answer 3

Ranks carbs according to effect on blood glucose levels, release rate of carbs

Question 4

What does a high glycaemic index mean and when should these foods be eaten

Answer 4

Rapid short rise in blood glucose
Eaten 1-2 hours before exercise
Fruits, cereal bars, fruit smoothies

Question 5

What does a low glycaemic index mean and when should these foods be eaten

Answer 5

Slower sustained release of glucose in the blood
Eaten 3-4 hours before exercise
Pasta, rice with veg, beans

Question 6

What are the 2 types of fats

Answer 6

Unsaturated
Saturated

Question 7

Source and consequence of saturated fats

Answer 7

Animal sources
Causes weight gain –> decrease in stamina
limit flexibility
Health problems - CHD, Diabetes
High cholesterol levels

Question 8

Which fat is more favourable to a fit and healthy athlete

Answer 8

Unsaturated fats

Question 9

What are Trans fats + where are the found+ what can they cause

Answer 9

Type of unsaturated fat hydrogenated to keep solid at room temp
Found in meat + dairy
Lead to high cholesterol

Question 10

What 2 things transport cholesterol

Answer 10

Low density lipoprotein
High density lipoprotein

Question 11

Characteristics of LDL

Answer 11

Too much causes fatty deposits, increase risk of heart disease

Question 12

Characteristics of HDL

Answer 12

Takes cholesterol away from areas of high accumulation to liver where it is disposed.

Question 13

What are fats used for

Answer 13

Carrier for fat soluble vitamins A D E K
Low intensity aerobic work

Question 14

What are proteins

Answer 14

Combination of amino acids

Question 15

What are proteins used for + come from

Answer 15

growth
repair
Minor energy source
enzymes, hormones, haemoglobin, muscle
Meat, fish, eggs, dairy

Question 16

2 types of vitamins and where are they stored + what vitamins are found within the group

Answer 16

Fat soluble- A D E K, stored in liver and fatty tissue
Water soluble - B C, not stored in body so must be taken daily, excess consumption has no effect

Question 17

Purpose and source of Vitamin C

Answer 17

Green veg + fruit
Protects cells
Maintenance of bones, teeth, gums, connective tissue

Question 18

Purpose and source of Vitamin D

Answer 18

Sunlight, oily fish + dairy
Role in calcium absorption, keep bones and teeth healthy

Question 19

Purpose and source Vitamin B1(thiamin)

Answer 19

Yeast, egg, liver, bread
Helps release food energy
Keeps nervous system healthy

Question 20

Purpose and source of B2(riboflavin) and B3(Niacin)

Answer 20

Dairly, liver, veg, fruit
Helps release energy
Keeps skin, eyes and nervous system healthy

Question 21

Purpose and source of B6

Answer 21

Meat, fish, eggs, bread
Helps form haemoglobin
Helps release + store energy from protein and carbs

Question 22

Purpose and source of B12(folate)

Answer 22

Red meat, dairy, fish
Makes RBC
Helps release energy
Nervous system healthy

Question 23

WHat is a balanced diet

Answer 23

A diet containing a variety of foods from each of the food groups so that there is an adequate intake of nutrients

Question 24

Purpose of vitamins

Answer 24

Keeps individual healthy + good immune system, allows maximal training and recovery

Question 25

Purpose of minerals + what are they also know as

Answer 25

Assist in bodily functions
Electrolytes

Question 26

What 3 minerals do we need to know

Answer 26

Ca
Na
Fe

Question 27

What does Ca do

Answer 27

Strong bones + teeth
Efficient nerve impulses and muscle contraction

Question 28

What does Na do

Answer 28

Regulates fluid levels, too much can increase bp, leading to heart attack or stroke

Question 29

What does iron do

Answer 29

Helps form haemoglobin, prevents anemia

Question 30

Source and purpose of fibre

Answer 30

Bread, pasta, potatoes, nuts, fruits

Slows down digestion - slower sustained release of energy

Prevents constipation and aids digestion

Question 31

Purpose of water

Answer 31

Transport nutrients, hormones and waste
Regulate body temp

Question 32

Consequence of dehydration

Answer 32

Cardiovascular drift
Increase in core temp
Muslce fatigue + headache
Decrease performance + increase reaction time