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pe diet and nutrition > diet and nutrition > Flashcards

diet and nutrition Flashcards

1
Q

What is the recommended percentage of carbohydrates in a balanced diet?

A

50-60%

This percentage may vary based on individual needs.

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2
Q

What is the average daily calorie requirement for an average woman?

A

1,800 kcal

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3
Q

What do athletes need to consider regarding their weight for competition?

A

They may need to lose weight or maintain specific macronutrient ratios

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4
Q

What are the two types of carbohydrates and their characteristics?

A
  • Simple carbohydrates: Quickly digested, provide rapid energy release
  • Complex carbohydrates: Take longer to digest, provide sustained energy

Carbohydrates are primarily converted to glucose.

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5
Q

What is the term used when carbohydrate stores run out during exercise?

A

Hitting the wall

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6
Q

What are High Glycemic Index (GI) foods known for?

A

They provide a rapid surge in blood glucose levels

These foods are beneficial during exercise and immediately after.

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7
Q

What is the benefit of Low GI foods?

A

They release energy slowly, keeping you feeling full for longer

They are better for overall health.

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8
Q

What is the role of fats in the body?

A
  • Provide energy
  • Stored as adipose tissue
  • Transport fat-soluble vitamins A, D, E, and K
  • Provide essential fatty acids

Fats are energy-rich and can contribute to weight gain if consumed excessively.

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9
Q

What are the differences between HDL and LDL fats?

A
  • HDL (High-Density Lipoprotein): Good fats that remove LDL deposits
  • LDL (Low-Density Lipoprotein): Bad fats that can block arteries
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10
Q

What are proteins required for?

A
  • Muscle growth and repair
  • Hormone production
  • Hemoglobin formation
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11
Q

What is the primary source of fuel during moderate to high-intensity exercise?

A

Carbohydrates

They require 15% less oxygen to be metabolized compared to fats.

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12
Q

What is Phosphocreatine and its role in exercise?

A

A compound that produces energy rapidly but is depleted quickly

It is essential during high-intensity anaerobic exercise.

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13
Q

What is the effect of aerobic fitness on fuel usage?

A

Higher aerobic fitness allows for longer fat metabolism, saving carbohydrate stores

Improved through continuous training methods.

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14
Q

What is Glycogen Loading?

A

A dietary manipulation to enhance glycogen stores before competition

It typically involves depletion, tapering, and loading stages.

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15
Q

What should elite athletes consume immediately after exercise?

A

A meal or shake containing a mixture of GI foods

This aids in glycogen replenishment and muscle recovery.

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16
Q

What is hydration?

A

The process of maintaining the balance between water intake and water output for normal bodily functioning.

17
Q

Why is hydration important before, during, and after exercise?

A

It helps to maintain performance and prevent dehydration.

18
Q

How does body size and environmental conditions affect hydration needs?

A

Bigger individuals, greater training, and hotter conditions require more water consumption.

19
Q

What are the physiological effects of dehydration on performance?

A
  • Decreased blood plasma volume
  • Increased blood viscosity
  • Increased heart rate
  • Decreased oxygen and nutrient transportation
  • Increased levels of CO2 and lactic acid
  • Impaired energy production
  • Poor regulation of body temperature
20
Q

How much water should an athlete consume over a 24-hour period?

A

Generally, between 4 - 7 litres.

21
Q

What is the recommended water consumption prior to competition?

A

Up to 2 litres over 2 to 3 hours.

22
Q

What is the recommended fluid intake during exercise?

A

150 - 250 ml every 10-15 minutes.

23
Q

What should be consumed if exercising for longer than 90 minutes?

A

Energy drinks can help replace depleted glycogen stores and electrolytes.

24
Q

Why is rehydration post-exercise essential?

A

It aids in recovery.

25
Q

How much water should be consumed for every kg of body weight lost?

A

Approximately 1 litre of water.

26
Q

What are sports drinks developed for?

A

To help with maintenance of hydration levels, glycogen stores, and electrolyte balance.

27
Q

What are the three main types of sports drinks?

A
  • Hypotonic (low glucose)
  • Isotonic
  • Hypertonic (high glucose)
28
Q

Fill in the blank: Fluid intake during exercise should be in ______ amounts at regular intervals.

A

[small]

29
Q

What should be monitored to prevent dehydration?

A

Water intake and body weight.

pe diet and nutrition (2 decks)

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