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Excercise Physiology - Physical Education > Diet And Nutrition > Flashcards

Diet And Nutrition Flashcards

1
Q

Define a balanced diet

A

A diet containing the right amount of each of the 7 food groups. It is essential for optimum performance in all sporting activities

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2
Q

What are the major food groups

A

Carbohydrates
Protein
Fats
Vitamins
Minerals
Fibre
Water

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3
Q

What are the 2 types of carbohydrates

A

Simple and complex

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4
Q

What is the difference between simple and complex carbohydrates

A

Simple are quick releasing whilst complex are slower releasing of energy over a longer period of time

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5
Q

Where are complex carbs found

A

Commonly found in bread, rice, pasta and vegetables

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6
Q

Where are simple carbs found

A

Found in fruits as well as processed foods and foods with refined sugar added

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7
Q

What is the function of carbohydrates

A

The principal source of aerobic AND anaerobic energy

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8
Q

Which food source is the only that can be broken down anaerobically

A

Carbohydrates

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9
Q

What happens once carbs are digested

A

The glucose in them enters the bloodstream and then is stored in the liver

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10
Q

What are the functions of fats

A

2nd major source of energy in the body, however is only aerobic
Carrier for fat soluble vitamins

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11
Q

Why can fats not be used for anaerobic respiration

A

Because fats require oxygen to be broken down which isn’t available at high intensity excercise

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12
Q

Which are the fat soluble vitamins

A

A D E K

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13
Q

Which are the water soluble vitamins

A

B C

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14
Q

What does LDL do? Is it good or bad?

A

Too much low density lipoprotein leads to fatty deposits building up in the arteries which restricts blood flow
Bad

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15
Q

What does HDL do? Is it good or bad?

A

High density lipoprotein takes cholesterol away from the arteries to the liver where it is disposed of
Good

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16
Q

What are the 2 types of fats

A

Saturated and unsaturated

17
Q

What do saturated do to the body? Are they good or bad for you?

A

Too much leads to weight gain, reduced stamina and flexibility and health problems like atherosclerosis They are bad for you

18
Q

What are trans fats? What can this lead to?

A

Artificial hydrogenated fats made from an industrial process which allows food to have a longer shelf life
This can lead to high levels of blood cholesterol heart disease and diabetes

19
Q

What is the function of protein

A

Muscle growth and repair
Making enzymes, hormones and haemoglobin

20
Q

What is the function of fibre

A

Aids digestion and slows down the break down of food for a more sustained release of energy

21
Q

What is the exercise related function of carbohydrates

A

Source of energy for aerobic and anaerobic energy

22
Q

What is the exercise related function of fats

A

2nd major source of energy, lower intensity long duration exercise

23
Q

What is the exercise related function of protein

A

Growth and repair
Making hormones , enzymes and haemoglobin

24
Q

What is the function of water

A

Transportation of nutrients, hormones and waste around the body
Regulating body temp

25
Q

What can a lack of water cause

A

Decreased decision making and reaction time
Increased blood viscosity
Increased body temp due to an inability to sweat
Muscle fatigue and headaches
Increased heart rate due to lower cardiac output

26
Q

What are the 3 main minerals

A

Iron
Sodium
Calcium

27
Q

What is the function of calcium

A

For strong bones and teeth
Necessary for efficient muscle and nerve contraction

28
Q

What is the function of iron? What can a lack of iron lead to

A

Helps form haemoglobin in RBCs which helps transport oxygen improving stamina and endurance
Lack of iron leads to anaemia

29
Q

What is the function of sodium? What can too much lead to

A

Regulates fluid levels in the body
Too much leads to an increase in bp which leads to increased risk of a stroke

30
Q

Define atherosclerosis

A

Where the arteries become clogged by fatty acids

31
Q

Define buffering

A

The ability of the blood to compensate for the build up of lactic acid or hydrogen ions to maintain pH levels

32
Q

What is lactic acid? What does it do?

A

A by product of anaerobic respiration
As it builds up it causes fatigue

33
Q

What are hydrogen ions responsible for?

A

The acidity of blood

Excercise Physiology - Physical Education (11 decks)

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