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alevel pe aqa > diet and nutrition > Flashcards

diet and nutrition Flashcards

1
Q

a balanced diet is essential for what

A

optimum performance

it also plays a role in disease prevention

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2
Q

what are the 7 nutrients

A

carbohydrates
fats
proteins
vitamins
minerals
fibre
water

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3
Q

what is the exercise related function of carbohydrates (used most)

A

theyre the principle source of energy used consistently for aerobic and anaerobic exercise.

make up 60-65% of balanced diet
glycogen is needed to breakdown other energy fuels (fats)

glycogen is the only fuel source that can be broken down anaerobically

a rich energy source digested and stored in our muscles and liver as glycogen

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4
Q

what is the exercise related function of fats (richest source)

A

used for low intensity aerobic work only.
and long duration

richest energy food source in the body but can only be used in aerobic resp as it requires o2 to break it down (beta oxidation)

fats still need glycogen to function so cannot be used on its own

20-25% of balanced diet
stored as trigycerides in adipose tissue

fat carries vitamins A, E, D, K, they are stored and used when needed

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5
Q

what is the exercise related function of proteins

A

a very poor fuel for energy is only used when they are close to fatigue/hitting the wall and other stores are depleted

is very good at rebuilding/repairing muscle tissue

and making enzymes, hormones and haemoglobin

can increase strength of cartilage and antibodies
minor source of energy, only used when carb and fats depleted
high intake needed to repair damaged tissue

15% of balanced diet

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6
Q

explain how and why the diet of a competition weightlifter may need to differ from that of an untrained individual (4 hows and 4 whys)

A

extra calories/carbs/fats because they are used for energy/respiration/atp synthesis.

extra protein so it can be used for muscle growth and repair and development.

extra vitamins and minerals for higher metabolism/muscle nerve functioning/tissue growth/energy release from foods.

extra water to avoid dehydration and replace losses through sweating and for temp regulation

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7
Q

what % yield do we get from carbs and from fats

A

75% carbs
25% fats if aerobic

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8
Q

what are vitamins

A

essential nutrients needed in small amounts in order to keep the performer heathy with a good immune system

staying health = train maximally

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9
Q

what are the vitamins we need to know about

A

c (ascorbic acid)
d
b1(thiamine)
b2 (riboflavin)
b6
b12 (folate)

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10
Q

sources of vitamin c (ascorbic acid)

A

green veg, fruit

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11
Q

sources of vitamin d

A

oily fish and dairy
most is from sunlight, made under the skin when exposed to it.

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12
Q

sources of vitamin b1/thiamine

A

yeast, egg, liver, wholegrain, bread, nuts, red meat, cereals

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13
Q

sources of vitamin b2/riboflavin

A

dairy products, egg, liver, vegetables, fruit, cereals

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14
Q

sources of vitamin b6

A

meat, fish, eggs, vegetables, bread, cereals

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15
Q

sources of vitamin b12/folate

A

red meat, dairy products, fish

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16
Q

exercise related function of vitamin c/ascorbic acid

A

protects cells and keeps them healthy.
helps maintain skin, bones, teeth, connective tissue and nervous system health.

production of collagen/skin/cartilage/bone.
involved in normal structure and function of blood vessels/nerve fibres

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17
Q

exercise related function of vitamin d

A

has a role in/controls calcium absorption, keeps bones and teeth healthy.

also needed for phosphorus absorption.

needed for normal bone mineralisation/formation and structure.

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18
Q

exercise related function of vitamin b1/thiamine

A

works with other b vitamins to release energy from food

keeps nervous system healthy

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19
Q

exercise related function of vitamin b2/riboflavin

A

works with other b vitamins to release energy from food

keeps skin, eyes and nervous system healthy

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20
Q

exercise related function of vitamin b6

A

helps haemoglobin

helps the body use and store energy from protein and carb in food

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21
Q

exercise related function of vitamin b12/folate

A

releases energy from food
makes red blood cells/function
keeps the nervous system healthy
needed for cell division/growth
normal structure and function of nerves.

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22
Q

what are minerals

A

inorganic chemicals required for bodily functions such as bone and teeth growth, energy metabolism and nerve functions

tend to be dissolved in the body and exist as ions and are called electrolytes

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23
Q

what are electrolytes

A

salts and minerals found in the blood that can conduct electrical impulses in the body enabling quick and effective muscular contractions

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24
Q

an elite athlete will have a higher metabolism than the average person because

A

of their significant training load and muscle mass

there is also an increased demand for more fuel to fulfil their training demands

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25
Q

what is glycogen sparing

A

when a trained athlete uses mostly fats to save glycogen to offset fatigue

as the intensity of the exercise increases the use of glycogen increases

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26
Q

research suggests that athletes should consume 4-6 smaller meals a day rather than 2-3 larger ones, why (2)

A

it ensures glycogen stores are continuously topped up throughout the day.

allows athletes to train without full stomach which could otherwise cause cramp

27
Q

before long duration of exercise a ……………. meal should be eaten to boost …..

A

high carbohydrate meal to boost glycogen levels

28
Q

when is the carbohydrate window and what does it allow

A

a carbohydrate meal should be consumed to refuel glycogen stores.

means can train again sooner and so get better

29
Q

what is a balanced diet

A

a balanced diet is one that is likely to include a large number or variety of foods so adequate intakes of all nutrients are achieved

it contains all the sufficient nutrients the body requires to be healthy and function efficiently

sufficient/enough/correct amount of each component

30
Q

the amount of nutrients each person needs depends on our ….

A

gender, level of maturation, age, level of physical activity and overall BMI

31
Q

what is glucose

A

a simple sugar and major source of energy for the bodys cells

32
Q

what is glycogen

A

the stored form of glucose found in the muscles and liver

33
Q

what is glycaemic index

A

this ranks carbohydrates according to their effect on our blood glucose levels

34
Q

what are simple carbohydrates

A

these are found in fruits and processed foods and are easily digested by the body (glucose/sugars)

quickly digested and fast release

35
Q

what are complex carbohydrates

A

these are found in plant based foods and take longer to digest and are considered slow release

eg bread, pasta, rice

36
Q

what are foods with a low glycaemic index and when should they be eaten

A

they should be eaten by endurance athletes because they release glucose slowly and sustained throughout a long period

eaten 3-4 hours before exercise

fruit, veg, beans, brown rice

textbook- - beans on toast, pasta or rice with vegetable sauce

37
Q

what are foods with a high glycaemic index and when should they be eaten

A

cause a rapid and short rise in blood glucose

they should be consumed 1-2 hours before exercise

eg bread, potatoes (banana is medium)

textbook- fruit smoothies, fruitflavoured yog, fruit

38
Q

what does too much sat fat lead to

A

weight gain which can decrease flexibility, stamina, and lead to CHD, type 2 diabetes, high cholesterol and hypertension

39
Q

what is cholestrol

A

a type of fat that travels in the blood

40
Q

what is ldl cholesterol

A

low density lipoprotein

transports cholesterol in the blood to the tissues, considered BAD increasing the risk of heart disease

41
Q

what is hdl cholesterol

A

high density lipoprotein that transports excess cholesterol in the blood back to the liver where it is broken down

is GOOD cholesterol reducing the risk of heart disease

42
Q

what are unsaturated/trans fats inc eg of where its found

A

they are liquid at room temp, mostly made from hydrogenating fats

found in some nuts
trans fats are found in meat and dairy products.

43
Q

what are the advantages and disadvantages of a netballer having a diet rich in fat (4)

A

+:
energy source
aerobic/low intensity/slow release
source of vitamins AEDK

-:
excess mass/obesity
bad for stamina and endurance
limits range of movement and flexibility
performer too warm and overheat
atherosclerosis and atheroma, chd, diabetes, hypertension, cancer

44
Q

describe the exercise related function of carbs fats and fibre (4)

A

carbs for fast release energy, used in all intensities, aerobic and anaerobic, slow and quick release

fat for slow release, used at rest and low intensity, aerobic and slow release

fibre slows energy breakdown and allows for sustained energy release

45
Q

discuss whether a tennis player should have a diet rich in fat (5)

A

yes: energy source/slow release of energy, important to last the duration of the match/long time.

transport and store and give a source of A, E, D, K vitamins

no: gain weight/excess body fat, risk of obesity
limit stamina, cvd fitness, fatigue more quickly.

reduce flexibility, movement, speed and agility.

overheat

coronary heart diseases/diabetes/highbp/atherosclerosis

46
Q

briefly explain how 2 different named classes of food in an athletes diet will aid their performance (2)

A

sufficient:
carbs for energy
fats for energy
protein for muscle growth/repair development.
minerals for bone formation/muscle function/increased metabolsim, electrolyte balance/blood formation

vitamins for increased metabolsim, blood formation

water for medium for reaction/lubricant/regulate temperature/avoid dehydration

47
Q

what are the minerals we really need to know

A

calcium
sodium
iron

48
Q

what is the exercise related function of calcium

A

necessary for strong bones and teeth, efficient nerve and muscular function (contraction).

main mineral in bones and teeth

49
Q

what is the exercise related function of sodium

A

helps regulate fluid levels in the body, important after sport as water is lost through sweat.

too much sodium can increase bp increasing risk of stroke/heart attack

regulates water content and electrolyte balance.

involved in energy use and nerve function.

50
Q

what is the exercise related function of iron

A

responsible for the formation of haemoglobin in rbcs which has the capacity to increase stamina.

iron also supports the immune system.

lack of > amaemia.

needed for normal energy metabolism

needed for removing drugs and foreign substances from the body

51
Q

what is the exercise related function of magnesium

A

required for energy metabolism

maintains electrolyte balance

muscle function

52
Q

what is the exercise related function of phosphorus

A

like calcium

bone and teeth structure
structure of cell membranes

53
Q

what is the exercise related function of potassium

A

is found in bodily fluids and is essential for water and electrolyte balance

54
Q

what is the exercise related function of iodine

A

is used to help our metabolism

55
Q

what physiological benefits are gained by making sure a performers diet contains sufficient iron and calcium (3)

A

iron: component of haemoglobin/rbc, transport of oxygen, improved stamina/endurance

calcium: component of bones, important for muscle contraction/nerve transmission, increased strength

56
Q

what is the exercise related function of fibre

A

can help reduce blood cholesterol levels and help people with diabetes control their bgl and reduce obesity.

fibre acts as a bulking agent and prevents constipation

helps the large intestine digest food

fibre slows the time it takes to digest food allowing more energy to be produced increasing stamina

57
Q

sources of fibre

A

bread (wholegrains) and cereal

58
Q

what is fibre

A

it comprises the edible parts of plants that arent broken down and absorbed by the small intestine

59
Q

functions of water

A

lubrication of eyes and joints.
regulate body temp (evap of sweat cools us).
required for many chemical reactions.
essential in the transportation and removal of nutrients, hormones and waste (plasma carries co2).

blood plasma is 90% water and allows blood to remain at the perfect viscosity, as if it was too viscous > clot>ha/stroke etc

lack of lowers bp, causes heat stroke, denatures enzymes when too hot.
reduces cardiovascular drift, stroke volume and ejection fraction.

60
Q

dehydration of as little as …. will impact performance

A

2%

61
Q

the olympic heptathlon is a 2 day event, throwing, jumping, running.

to maximise P flexibility must be developed and water and electrolyte balance needs to be maintained.

outline the physiological changes that will occur if the correct water and electrolyte balance is not maintained (8)

A

blood thickens/increases in viscosity.
incr in hr/has to work harder.
reduction in blood flow/less o2 to muscles.
and to skin/incr in body temp/unable to maintain correct body temp/>heat stroke.

slows reaction time/decision making/decrease conc/slows nerve impulses.

muscle fatigue/cramp

irregular heart beat (rhythm as well as beat)

disruption to removal of waste products eg lactic acid/faster to OBLA

62
Q

common symptoms of dehydration

A

headache
muscular fatigue
blurred vision
less o2 to working muscles
blood more viscous reduces flow to skin and muscles.
increased heart rate > lower cardiac output.
decreased decision making
increased reaction time
disruption to removal of waste products eg lactic acid/faster to OBLA
reduce sweating > incr body temp
reduction in exchange of waste and transport of nutrients.

63
Q
A

alevel pe aqa (41 decks)

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