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PE AS > Diet and Nutrition > Flashcards

Diet and Nutrition Flashcards

1
Q

7 nutrients in the body

A

carbohydrates
fats
protein
fibre
water
vitamins
minerals

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2
Q

function of carbohydrates

A

main source of energy for high intensity exercise within the body

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3
Q

how is carbohydrates broken down

A

aerobic glycolysis
anaerobic glycolysis

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4
Q

where is carbohydrates stored as glycogen

A

liver
muscles

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5
Q

how does CHO aid recovery

A

replenishes glycogen stores used during exercise

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6
Q

food examples of carbohydrates

A

simple carbs - glucose, sugar
complex carbs - pasta, bread, rice

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7
Q

range of amount of carbohydrates in diet

A

60-75%

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8
Q

function of fats

A

major source of energy at rest and low intensity
insulates and protects

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9
Q

range of amount of fats in diet

A

20-25%

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10
Q

how is fat broken down

A

betaoxidation

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11
Q

what is needed for fat to be broken down

A

oxygen
CHO

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12
Q

how is fat important in relation to fat soluble vitamins

A

transports essential vitamins A,D,E and K around body

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13
Q

3 types of fat consumed through food

A

unsaturated
saturated
trans

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14
Q

unsaturated fats

A

liquid and vegetable sources
oily fish, vegetable oils
monounsaturated and polyunsaturated fats
healthier option of fat intake

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15
Q

saturated fats

A

solid and animal sources
butter, cakes, biscuits
associated with high cholesterol, high risk of heart disease

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16
Q

trans fats

A

saturated, commercially produced fat to preserve shelf life
found in fast food, biscuits, pasties
possess no nutritional value
high risk of coronary heart disease
chocolate

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17
Q

function of protein

A

growth and repair of tissue
aid creation of hormones, connective tissue
minor source of energy - extreme circumstances

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18
Q

range of proteins in diet

A

10-15%

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19
Q

what are proteins converted to and how is this used

A

amino acids
used to repair and promote muscular hypertrophy

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20
Q

food sources for proteins

A

animal products - milk, fish, meat
plant foods - beans, lentils
protein supplements - whey, casein

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21
Q

vitamins function in body

A

functioning of muscles and nerves
growth of body tissue
release of energy from food

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22
Q

food sources of vitamins

A

fruit and vegetables

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23
Q

function of minerals

A

required for body functions - bone growth, energy metabolism and nerve functioning

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24
Q

food sources of vitamins

A

vegetables
meats

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25
Q

function of water

A

regulate body temperature
prevent dehydration
lubricant for joints

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26
Q

fibre

A

indigestible parts of plants, pass relatively unchanged through stomach and intestines

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27
Q

function of fibre

A

aids digestion
helps lower blood cholesterol levels

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28
Q

food examples of fibre

A

cereals
wholegrain bread
oats

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29
Q

glycaemic index

A

0-100 rating of how quickly CHO releases energy

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30
Q

3 categories in glycaemic index

A

low
medium
high

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31
Q

high GI foods

A

rapidly digested, release energy quickly
sharp increase in blood sugar so insulin spike

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32
Q

what is the range on the glycaemic index for high GI foods?

A

70-100

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33
Q

what dangers to health do high GI foods pose?

A

CHO stored as fat in adipose tissue if not used for energy
danger of type 2 diabetes with prolonged consumption due to insulin spoke to control blood sugar leading to becoming insulin tolerant

34
Q

medium GI foods

A

trigger moderate increase in blood sugar

35
Q

range of medium GI foods on glycaemic index

A

55-69

36
Q

examples of high GI foods

A

white rice - 90
cheerios - 74
white bread - 70

37
Q

examples of medium GI foods

A

wholemeal bread - 69
baked potatoes - 56

38
Q

low GI foods

A

slow digestion, gradual release of energy
gradual rise in blood sugar and insulin levels, no insulin spike

39
Q

benefits to health of low GI foods

A

improved glucose levels in diabetics
weight control as control appetite and delay hunger

40
Q

what is pre-competition meal made up of and when is it consumed?

A

low GI foods
3-4 hours before competition

41
Q

examples of low GI foods

A

banana - 55
baked beans - 48
spaghetti - 41

42
Q

how is low GI carbohydrate used pre exercise in sport

A

best strategy for endurance athletes to consume low GI CHO in pre exercise meal to allow sustained slow release energy
3-4 hours before to allow full digestion
e.g. brown bread, fruit, vegetables

43
Q

how is high GI carbohydrates used during exercise?

A

release energy immediately - vital to performer for sustained performance to maintain glucose and muscle glycogen levels
consumed through isotonic drinks, gels, jaffa cakes, jelly babies during exercise

44
Q

why should you avoid high GI CHO immediately prior to exercise

A

insulin spike can reduce availability of energy for exercise

45
Q

what category of GI foods are used post exercise?

A

medium GI
high GI

46
Q

how should food be consumed post exercise?

A

consume both high and low GI CHO within 20 minutes post exercise to enhance recovery
allows fast glycogen uptake in muscles from high GI and sustained release from low GI
protein should be included to build and repair muscle
hydration very important
specific recovery drinks with H,M and L GI CHO and proteins consumed immediately after ending

47
Q

Diet manipulation to maximise energy stores - before exercise

A

Pre competition meal - high CHO meal - mix of medium and low GI food
Hydration

48
Q

Diet and manipulation to maximise energy stores - during exercise

A

Medium to high GI foods/drinks
Maltodextrin - high GI - CHO powder
Use of energy/isotonic drinks
Prevent glycogen depleting too quickly
Hydration

49
Q

Diet and manipulation to maximise energy stores - after exercise

A

Eat within 20 minutes stopping exercise
Hydration
Mix of high, medium, low GI CHO
Take on protein - aid growth and repair of muscles
Use of specific recovery drinks
Protein shakes - build + repair, CHO drinks to replete glycogen levels

50
Q

What are the 3 variables that providing energy to re synthesise ATP is based upon?

A

Intensity of activity
Duration of activity
Aerobic/anaerobic fitness level of performer

51
Q

Approximate food level usage for low intensity exercise

A

Aerobic - lots of oxygen
Fat more than carbs
Fat not utilised without oxygen

52
Q

Example of how low intensity relates to team sports

A

Jogging out after break in play

53
Q

Example of how low intensity relates to MSFT

A

Level 1

54
Q

Approximate food fuel usage for medium intensity exercise

A

Fats and carbs equal
Less oxygen than at low intensity
Reduction in fat usage

55
Q

Example of how medium intensity relates to team sports

A

Dummy run

56
Q

Example of how high intensity relates to MSFT

A

Level 5

57
Q

Example of how high intensity relates to MSFT

A

Level 18

58
Q

Example of how high intensity relates to team sports

A

Fast break
Breaking past defender

59
Q

Approximate food level usage for high intensity

A

Fat can’t be used for energy
Very little oxygen
Carbs - don’t need oxygen to be broken down and used for energy Very little

60
Q

Average male kilojoules/calorific intake

A

2500 calories
10500 kJ

61
Q

Average female kilojoules/calorific intake

A

2000 calories
8,400 kJ

62
Q

Factors why energy requirements differ with different people

A

Genetic predisposition
Build, gender, age
Metabolism
Environment
Amount of regular physical activity

63
Q

Athlete’s diet v untrained athlete - CHO/fat, protein, vitamins & minerals, water

A

CHO/fat - endurance athletes need more CHO + fat for energy demands of training
Protein - Athletes require more protein - extra needed for muscle growth and repair especially by power athlete
Vitamins & minerals - athlete requires more - extra needed for higher metabolism, muscle nerve functioning, tissue growth, energy release from foods
Water - athletes require more - extra needed to avoid dehydration, replace losses through sweating, temperature regulation

64
Q

Aerobic v anaerobic athlete diet - both athletes

A

Balanced diet essential for optimal performance - 10-15% protein, 20-25% fats, 60-75% carbohydrates
High CHO diet improves performance - aerobic and anaerobic glycolysis
Fat intake - restricted for both groups, muscle mass = more powerful than fat
Elite power and endurance based athletes supplement diet with nutritional ergogenic aids - whey and casein

65
Q

Aerobic v anaerobic athletes - endurance athletes

A

Higher proportions of CHO - 6-10g CHO per kg of body mass
Protein - 1.2-1.4g per kg of body mass
Hydration - water consumption greater
Due to training load, higher metabolism, require inc vitamins and minerals. Need inc fruit, vegetables, dairy products and cereals

66
Q

Aerobic v anaerobic athlete - power/strength athletes

A

More CHO because of energy demands - 4-6g CHO per kg body mass
Protein - 1.4-1.8g per kg of body mass, higher protein intake as after heavy resistance training rate of protein breakdown and re synthesis is higher for power athlete

67
Q

Signs of dehydration

A

Thirst
Once reach point - hard to rehydrate

68
Q

What is a more accurate test of hydration levels?

A

Monitoring colour of athlete’s urine

69
Q

Hydration

A

Maintaining correct levels of water in body thus allowing normal bodily functioning

70
Q

How does dehydration affect performance

A

Dramatic negative effect

71
Q

Dehydration

A

Increase in blood viscosity as fluid is lost from plasma

72
Q

What does an increased blood viscosity cause?

A

Decreased blood velocity around the body

73
Q

Blood viscosity

A

Thickness of blood

74
Q

Ways that dehydration/increased blood viscosity impairs physical performance

A

Decreased stroke volume and increased heart rate
Decrease supply of energy/glucose to muscles
Impaired removal of lactic acid
Muscle function impairment
Decreased heat loss from skin (temp control)

75
Q

How to maintain levels of hydration prior to exercise

A

4-7 litres should be consumed over 24 hours
Important fully hydrated before training
Consume 1.5-2 litres of water steadily prior to endurance event over 2-3 hours and not all at once to prevent bloating and possible sickness

76
Q

How to maintain levels of hydration during exercise

A

Depends on climate conditions and size of individual
Consume small amounts at regular intervals
Consume 150-250ml every 10-15 minutes/half to 1 litre per hour of exercise
Exercising - 90 minutes + - energy drink can be beneficial to replace lost glycogen stores + electrolytes essential for energy

77
Q

How to maintain levels of hydration after exercise

A

Essential to rehydrate to aid recovery
Method - weigh athlete before and after prolonged exercise/competition. Every 1kg of body weight lost, approx. 1 litre of water consumed over period of hours

78
Q

Hypotonic drink

A

Thirst quencher
<4g of sugar, little energy
Taken up quicker than water
Recreational sports, shorter/less strenuous exertion

79
Q

Isotonic drinks

A

Thirst quencher
Energy provider
4-8g of sugar per 100ml
Endurance sports

80
Q

Hypertonic drinks

A

Huge energy provider
Thirst quencher - secondary
>8g of sugar per 100ml
30-60 mins before training + immediately after training
Useful for athletes who need more energy during training

PE AS (4 decks)

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