Brainscape's Knowledge GenomeTM

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


See full index

Excercise Physiology - Physical Education > Diet And Nutrition > Flashcards

Diet And Nutrition Flashcards

1
Q

What is a balanced diet needed for

A

Growth, energy and tissue replacement & repair

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

What are the 7 food groups

A

Carbs, vitamins, minerals, protein, dietary fibre, water and fats

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

Why should you uncle the 7 nutrients in your diet

A

To ensure the systems and cells of the body function efficiently
Provide body energy required to perform
Keeps illness/disease at bay
Enables growth and repair after training

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

Function of carbohydrates

A

Provides energy
Carbs in food are digested and converted in to glucose for the bloodstream
Carbs in the form of glucose are converted in to glycogen so it can be stored in the muscles/liver

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

Difference between simple vs complex carbs

A

Simple - quick release of energy
Easily digested processed food or refined sugar

Complex - slow release of energy over a longer period of time
Plant based food

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
6
Q

Function of fats

A

Another major source of energy
Provides energy for low intensity exercise when the body is at rest
An essential energy source for distance runners or aerobic athletes as they do lower intensities for long periods of time

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

Why is fat not used for anaerobic athletes

A

It cannot be metabolised quickly so it’s not used for anaerobic performers eg a sprinter

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
8
Q

What do fats need to be broken down

A

Oxygen

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

What do fats carry

A

Vitamins A, D, E, K

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

Qualities of saturated fats (5)

A

Bad for the body
Clogs arteries and raises blood pressure
Limits stamina and flexibility
Gives you a high cholesterol
Causes health problems

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

What are trans fats

A

A type of unsaturated fat

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

Qualities of trans fats (2)

A

Bad for the body
Too much can lead to a high cholesterol

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
13
Q

Where is cholesterol made

A

Liver

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

Where is cholesterol carried

A

The blood

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
15
Q

What is cholesterol carried as

A

LDL - low density lipoprotein
HDL - high density lipoprotein

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

What does LDL do to the body

A

It is bad for you
Too much leads to fatty deposits in the arteries which restricts blood flow

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

What does HDL do to the body

A

It is good for you
Takes cholesterol out of the blood and to the liver where it can be disposed of

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

What type of fat contains HDL

A

Unsaturated

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

What type of fat contains LDL

A

Saturated

20
Q

Examples of saturated fats

A

Cheese
Butter
Red meats
Sweets, chocolate

21
Q

Examples of unsaturated fats

A

Avocado
Nuts
Fish
Leafy greens

22
Q

What happens when you eat a high glacemic index carb? Give an example

A

A short, rapid in blood glucose
Eg fruits

23
Q

When should you eat a high glacaemic index carb

A

1-2 hours before excercise

24
Q

What happens when you eat a low glacemic index carb? Give an example

A

Slower, sustained release of glucose in blood
Eg bread, rice, pasta

25
Q

When should you eat a low glacaemic index carb

A

3-4 hours before excercise

26
Q

What does protein consist of

A

Chains of amino acids
Amino acids are building blocks of protein

27
Q

Function of proteins

A

Growth and repair of body cells and tissues including the skeletal muscle
Make enzymes, hormones and haemoglobin
Recovery after training - vital for an athlete to consume

28
Q

Sources of protein

A

Chicken, fish
Eggs, milk, cheese
Nuts, beans

29
Q

Function of vitamins

A

Essential for normal functioning of the body
Facilitate energy release from other food sources
Promote healthy immune system - allows performers to train their best and recover quickly
Helps brain function

30
Q

What vitamins are fat soluble

A

A, D, E, K

31
Q

Where are fat soluble vitamins stored

A

Liver and fatty tissues

32
Q

What vitamins are water soluble

A

B, C

33
Q

How to get water soluble vitamins

A

Eat them daily

34
Q

Iron function and examples

A

Helps formation of haemolglobin
Needed for normal energy metabolism
Needed for removing drugs or foreign substances

Examples
Red meat, chicken, fish, leafy green veg

35
Q

Vitamin D function and examples

A

Controls body’s take up of calcium
Needed for bone mineralisation/formation/structure

Examples
Fatty fish (eg salmon, mackerel), egg yolk, some types of mushrooms

36
Q

Calcium functions and examples

A

Main mineral for bones and teeth
Needed for nerve and muscle function

Examples
Dairy, leafy greens

37
Q

Vitamin B12 function and examples

A

Need for cell division and growth
Blood formation and function

Examples
Meat, fish, dairy and supplements

38
Q

What is the function of minerals

A

Nerve transmission
Components of hormones
Regulate the body’s water balance

39
Q

What happens to minerals in the body

A

They’re dissolved in the body as ions and are called electrolytes

40
Q

Sources of minerals

A

Calcium - found in milk or dark green veg
Iron - found in meats

41
Q

What is the function of dietary fibre

A

Aids digestive system
Helps with H2O absorption
Prevents constipation and promotes healthy bowels
Helps absorption of correct nutrients

42
Q

Sources of dietary fibre

A

Wholewheat bread
Brown rice
Fruit and veg

43
Q

Function of water

A

Essential for all bodily processes and functions
Prevents dehydration
Removes waste products
Transports O2, nutrients and hormones
Regulates body temp through sweating

44
Q

How much of the body does water make up

A

60%

45
Q

What does drinking enough water prevent

A

Dehydration, overheating, blood viscosity, high heart rate, low levels of electrolytes

Excercise Physiology - Physical Education (4 decks)

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