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Pe > Diet and nutrition > Flashcards

Diet and nutrition Flashcards

1
Q

What are the 7 classes of food

A
  • Carbohydrates
  • Fats
  • Proteins
  • Vitamins
  • Minerals
  • Fibre
  • Water
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2
Q

What are the two types of carbohydrates

A

Simple and complex

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3
Q

What are simple carbohydrates

A

Found in fruits and are more easily digested by the body. Also found in processed foods and anything with refined sugar added.

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4
Q

What are complex carbohydrates

A

Found in nearly all plant based food and takes longer for the body to digest such as bread, pasta, rice and vegetables

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5
Q

How are carbohydrates digested and stored

A

They are digested and converted into glucose which enters the blood stream. This is stored at the muscle and liver as glycogen but the stores are only limited.

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6
Q

What is the glycaemic index

A

Rank of carbohydrates according to their effect on blood glucose levels

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7
Q

What does a lower glycaemic index mean

A

Cause a slower, sustained release of glucose to the blood so the glucose levels are maintained for longer. Should be eaten 3-4 hours before excersise

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8
Q

What does a higher glycaemic index mean

A

Cause a rapid, short rise in blood glucose but will be short lived. Should be eaten 1-2 hours before exercise

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9
Q

What are saturated fats

A

Fats that can be found in both sweet and savoury foods but that come from animal sources.

It can lead to:
-Weight gain
-Poor stamina
-Poor flexibility
-Coronary heart disease
-Diabetes
-High blood pressure
-Body can overheat

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10
Q

What is LDL

A

Low density lipoproteins - Transport cholesterol in the blood to tissues and are classed as bad cholesterol since they are linked to an increased risk of heart disease

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11
Q

What is HDL

A

High density lipoprotein - Transport excess cholesterol in the blood back to the liver where it is broken down. They are classified as ‘good’ cholesterol as they lower risk of heart disease

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12
Q

What are trans fats

A

A type of unsaturated fat that can be found in meat and dairy products and mostly made from hydrogenation. So most are oils leading to high cholesterol

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13
Q

What are unsaturated fats

A

Fats that are ‘good’ and are a major source of energy for low intensity aerobic work. They also carry fat soluble vitamins such as A, D, E and K

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14
Q

What are proteins

A

Made up of amino acids for muscle strength and repair to make enzymes, hormones and haemoglobin. They are a minor source of energy mostly used by power atheletes

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15
Q

Sources of vitamin B

A

Eggs, liver, cereals

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16
Q

Function of vitamin B1 and 2

A

Break down and release energy from food

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17
Q

Function of vitamin B6

A

Helps to use and store energy form protein and carbs. Helps form haemoglobin

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18
Q

Function of vitamin B 12

A

Makes red blood cells, helps to release energy from food

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19
Q

Which vitamins are fat soluble

A

A, D, E and K

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20
Q

Which vitamins are water soluble

A

B and C vitamins

21
Q

Sources of vitamin C

A

Green veg and fruit

22
Q

Function of vitamin C

A

Protects cells, keeps them healthy, maintains bones, teeth, gums and ligaments - injury prevention

23
Q

Source of vitamin D

A

By the body under the skin when exposed to sunlight or in a small amount from oily fish and dairy

24
Q

Function of vitamin D

A

Helps absorb calcium, keeps bones and teeth healthy - injury prevention

25
Q

What are the function of minerals

A

To assist bodily functions such as facilitating transmission of nerve impulses and enable effective muscle contractions

26
Q

What are the three minerals

A

Calcium, sodium and iron

27
Q

What is calciums function

A

Strong bones and teeth
Efficent nerve and muscle function

28
Q

What is sodiums function

A

Regulate fluid levels
Increases risk of stroke or heart attack as too much means a high blood pressure

29
Q

What is irons function

A

Forms haemoglobin in red blood cells
Helps to transport oxygen
Lack of it = anemia

30
Q

What is fibre’s function

A

Slows down the time it takes the body to breaks down food and provides a slower more sustained release of energy. Helps to prevent constipation and assists digestion

31
Q

What are the sources of fibre

A

Pasta
Nuts
Seeds

32
Q

How much of a persons body weight is water

A

60%

33
Q

What does water do

A

Transports nutrients, hormones and waste products. Helps to regulate body temperature

34
Q

What is the consequences of dehydration

A
  • Blood viscosity increases
  • Reduced sweating to prevent water loss = higher core temp
  • Muscle fatigue and headaches
  • Reduction in the exchange of waste products
  • Increased hr and lower cardiac output
  • Decreased performance, reaction time and descision making
35
Q

What do sports drinks do

A

Boost glucose levels before competition

36
Q

Why are supplements used

A

To enhance sporting performance

37
Q

What is glycogen loading

A

As the bodies preferred fuel for endurance events is muscle glycogen but this can become depleted.

Resulting in fatigue and inability to maintain duration and intensity of training

So 6 days before a competition a performer eats a diet high in protein for three days, exercising with high intensity to burn off carb stores.

Then three days of high carbs and light training increasing glycogen stores by two times.

38
Q

What is creatine monohydrate

A

Increases the amount of phosphocreatine in muscles used to fuel the ATP-PC system.

Provides energy

Can also help improve recovery times

Use during explosive events

39
Q

Advantages of glycogen loading

A
  • Increased glycogen storage
  • Increased glycogen stores in the muscle
  • Delays fatigue
  • Increases endurance capacity
40
Q

Disadvantages of glycogen loading

A

Carb loading phase:
- Water retention
- Heavy legs
- Affects digestion
- Weight increase

Depletion phase:
- Irritability
- Alter training programme as lack of energy

41
Q

Advantages of creatine monohydrate

A
  • Provides ATP
  • Replenishes phosphocreatine stores
  • Allows ATP-PC system to last longer
  • Improves muscle mass
42
Q

Negative effects of creatine monohydrate

A
  • Side effects: muscle cramps, diarrhoea, water retention, bloating, vomiting
  • Hinders aerobic performance
  • Mixed evidence of benefits
43
Q

What is sodium bicarbonate

A

Is an antiacid increasing buffering capacity of blood neutralising neg effects of lactic acid and H+ ions produced in high intensity work.

Reduces acidity in muscle cells to delay fatigue so performers can carry on high intensity work for longer

Used for athletes with lactic acid in system. E.g rowing, 400m run, 100-400 swim

44
Q

Advantages of sodium bicarbonate

A

Reduces acidity in muscles
Delays fatigue
Increases blood buffering capacity

45
Q

Negative effects of sodium bicarbonate

A

Side effects:
Vomiting, pain, cramping, diarrhoea, bloating

46
Q

What is caffine

A

A stimulant increasing awareness.

Improves fatty acid mobalisation in body - sparing glycogen stores.

Used by endurance athletes as fats are preferred

47
Q

Positives of caffeine

A
  • Increased mental alertness
  • Reduces fatigue
  • Allows fats as energy/delays glycogen
  • Improved reaction time
  • Benefit aerobic performance
48
Q

Negative of caffeine

A
  • Loss of fine control
  • Against rules of most sports in quantities
  • Side effects: dehydration, insomnia, muscle cramps, stomach cramps vomiting, irregular heartbeat, diarrhoea

Pe (9 decks)

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