Brainscape's Knowledge GenomeTM

Browse over 1 million classes created by top students, professors, publishers, and experts.


See full index

A level Pe (me) > Diet and Nutrition (30/12/24) > Flashcards

Diet and Nutrition (30/12/24) Flashcards

Balls

1
Q

What is a Balanced Diet?

A

Food intake containing sufficient amounts of all the required nutrients.

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
2
Q

What 4 things is a Balanced Diet essential for?

A

Optimum Performance
Health
Weight
Energy Levels

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
3
Q

What are simple carbs?

A

Found in Fruit
Easily digested
Processed food with refined sugar

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
4
Q

What are complex carbs?

A

Found in plant based food (e.g. wheat based)
Take longer to digest
Breads, pasta, rice, etc…

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
5
Q

Once carbohydrates are digested, what are they converted into?

A

Glucose

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
6
Q

Where is Glucose stored?

A

In the muscles and liver
(In the form of Glycogen)

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
7
Q

Define Glucose

A

Simple sugar and the major source of energy for the body’s cells, mainly found in blood.

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
8
Q

Define Glycogen

A

The stored form of Glucose, found in the muscles and the liver.

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
9
Q

What does the Glycaemic index show?

A

That different carbohydrates will increase blood sugar at different rates.

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
10
Q

What does a Low GI mean?

A

Energy is released slower.
(High GI = energy is released faster)

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
11
Q

Examples of Low GI foods?

A

Lentils, beans, hummus and peanuts

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
12
Q

What does Low GI food do, and when should it be eaten?

A

Provides a slow, sustained release of energy
Eat 3-4 hours before exercise

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
13
Q

Examples of High GI foods?

A

Coke, Ice cream, and cornflakes

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
14
Q

What does High GI food do, and when should it be eaten?

A

Rapid, short rise in glucose
Eat 1-2 hours before exercise.

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
15
Q

What is Protein made up of?

A

Protein is a combination of many chemicals called Amino Acids.

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
16
Q

Four functions of Protein

A

Growth and repair of muscle tissue
Making enzymes
Making Hormones
Making haemoglobin

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
17
Q

What is proteins use in terms of energy?

A

A minor source of energy,
will provide energy when carbohydrate and fat stores are low.

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
18
Q

What can too much saturated fat lead to?

A

Weight gain
Poor stamina
Poor flexibility
CHD
Poor thermoregulation
High BP

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
19
Q

What can too many saturated fats also lead to?

A

High levels of cholesterol

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
20
Q

HDL and LDL meanings?

A

High density lipoproteins (Good)
Low density lipoproteins (Bad)

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
21
Q

What do LDL do?

A

Transports/stores cholesterol within the blood stream
Leading to fatty deposits building in the Arteries.
Thus, poor blood flow and oxygen transport.

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
22
Q

What do HDL do?

A

Regulates LDL storage and promotes excretion, by taking cholesterol to the liver.

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
23
Q

Where are Unsaturated fats found?

A

Avocados, Salmon, Olives

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
24
Q

What are the 3 main functions of Unsaturated fats?

A

Help to carry/transport Vitamins - A,K,E,D (fat soluble)
Help to act as an insulator
Provide energy when intensity is low and duration is long.

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
25
Q

What is ‘Trans fat’?

A

An Unsaturated fat
Made by industrial processes to increase shelf life, by adding hydrogen.
BUT, Causes high levels of LDL.

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
26
Q

Which three vitamins does the spec. focus on?

A

B - Water soluble
C - Water soluble
D - Fat soluble

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
27
Q

How is Vitamin D made?

A

By our body underneath skin when exposed to sunlight.
Small amounts also from milk and oily fish.

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
28
Q

What are Vitamin D’s two exercise related functions?

A

Helps the body to absorb calcium
Maintained bones and teeth

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
29
Q

What is different about vitamins B and C?

A

They are water soluble, so not stored in the body.
Thus need to be taken daily.
Any excess will be excreted.

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
30
Q

Where is vitamin B1 found?

A

Eggs, liver, red meat

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
31
Q

Where is vitamin B2 found?

A

Eggs, liver, cereals

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
32
Q

Where is vitamin B6 found?

A

Eggs and cereals

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
33
Q

Where is vitamin B12 found?

A

Red meat, liver, kidney and fish.

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
34
Q

What do Vitamin B1 and B2 do?

A

Helps the body to Break down + release energy from food

35
Q

What does Vitamin B6 and B12 do?

A

Helps form RBC’s and haemoglobin

36
Q

What is Vitamin C also known as?

A

Ascorbic Acid

37
Q

Where is Vitamin C found?

A

Within many citric fruits, e.g. oranges

38
Q

What are Vitamin C’s exercise related functions?

A

Protects cells, keeps them healthy.
Maintains bones, teeth, gums and ligaments.

39
Q

What do Minerals do?

A

Assist bodily functions.

40
Q

what are minerals dissolved by the body as?

A

Irons (electrolytes)

41
Q

What are Mineral’s two exercise related functions?

A

Facilitate transmission of nerve impulses.
Enable effective muscle contractions.

42
Q

Where are Minerals found?

A

Meat, fish, eggs, dairy, vegetables, fruits and nuts

43
Q

What are the two functions of Calcium?

A

Efficient Nerve and Muscle function
Strong bones and teeth

44
Q

What does Sodium do?

A

Helps to regulate fluid levels

45
Q

What does iron do?

A

Forms haemoglobin in Red blood cells.
Helps the transport of oxygen

46
Q

What is a lack of iron called?

A

Anaemia.

47
Q

What does fibre do?

A

Slows down the time it takes the body to break down food.
thus, provides a slower, more sustained release of energy.

48
Q

Where is fibre found?

A

Wholemeal bread, pasta, nuts and seeds.

49
Q

What is Fibres relation to cholesterol?

A

A high fibre diet helps the body eliminate LDL by binding to it in the Digestive Tract.

50
Q

What Two diseases does a diet high in fibre aid?

A

Colon Cancer and Heart Disease.

51
Q

What three things does water transport?

A

Nutrients, Hormones and waste products.

52
Q

What other bodily function does water aid?

A

Thermoregulation (Detail on sheet)

53
Q

Three examples of what Dehydration may lead to?

A

Headaches
Increased blood viscosity
Muscle fatigue

54
Q

What does Creatine Monohydrate do?

A

Increases the amount of phosphocreatine store in the muscles.

55
Q

What does Phosphocreatine do?

A

Fuels the ATP-PC system to work LONGER and DECREASES recovery time.
Increases power.

56
Q

Which athletes should use creatine?

A

Sprinters, jumpers, throwers (Powerful events)

57
Q

Negative of Creatine?

A

Expensive

58
Q

Side effects of Creatine?

A

Muscle Cramps
Bloating
Vomiting

59
Q

What does Sodium Bicarbonate do?

A

Increases the buffering capacity of blood.

60
Q

What form is Sodium Bicarbonate?

A

Alkaline (antacid), so neutralises PH in the body.

61
Q

How does Sodium Bicarbonate work?

A

It neutralises the negative effects of both lactic acid and hydrogen ions (both of which lead to the acidity of blood).

62
Q

What does this work by Sodium Bicarbonate lead to?

A

Reduction in the acidity in muscle cells, allowing performers to maintain high intensity for longer.

63
Q

What athlete uses Sodium Bicarbonate?

A

200m runners
Works in the anaerobic glycolytic system (8-10s to 3 mins).

64
Q

Define Buffering?

A

The ability of the blood to compensate for the build up of lactic acid or hydrogen ions, to maintain the PH level.

65
Q

Side effects of Sodium Bicarbonate?

A

Vomiting
Diarrhea
Bloating

66
Q

What is Caffeine?

A

A stimulant which increases mental alertness and reduces fatigue.

67
Q

What does Caffeine Improve?

A

Caffeine improves the mobilisation of fatty acids.
thus, better able to use fats as energy.

68
Q

Which performers use caffeine?

A

Endurance performers using the aerobic energy system - burning fats through beta-oxidation.
And sprinters utilising the mental alertness when the gun goes off (increase of reaction time).

69
Q

Negatives of Caffeine?

A

Loss of fine control
Against the rules of most sports in large quantities.

70
Q

Side effects of Caffeine?

A

Dehydration
Insomnia (can’t sleep)
Muscle + stomach cramps

71
Q

Two steps to glycogen loading?

A

Supercompensation and Carbowindow.

72
Q

How to maintain glycogen stores?

A

Eat a diet high in Carbohydrates.

73
Q

What is the bodies preferred fuel for endurance sports?

A

Glycogen

74
Q

What happens of glycogen runs low?

A

If glycogen breakdown exceeds its replacement, glycogen stores will deplate causing fatigue.

75
Q

What is Supercompensation?

A

Splitting the 6 days before a competition into different consumption windows.

76
Q

Day 1,2,3 of supercompensation? (Glycogen loading)

A

Consume all protein
Train at a high intensity to burn off existing carbohydrates in your body system, depleting the stores.

77
Q

Define Glycogen loading?

A

A form of dietary manipulation to increase glycogen stores over and above normal, used by endurance athletes.

78
Q

Day 4, 5, 6, of Supercompensation? (Glycogen loading)

A

Consume all Carbohydrates.
Train at a low intensity, allows glycogen stores to be increased by 2x the original amount.

79
Q

How to open the Carbowindow?

A

Day before a competition, do 3 mins of high intensity exercise.
This will open the Carbowindow.

80
Q

What diet goes with the Carbowindow?

A

Eat a high Carbohydrate diet within 20 mins of finishing exercise

81
Q

When does the Carbowindow close?

A

After 2 hours of finishing the 3 minute high intensity workout.

82
Q

What helps aid glycogen storage?

A

Increasing your water intake.

83
Q

FOUR positives of glycogen Loading?

A

Increased glycogen storage in the muscles.
Delays fatigue (hitting the wall).
Improved endurance capacity.
Improves Aerobic system efficiency.

84
Q

FOUR Negatives during glycogen loading?

A

Water retention + bloating.
Heavy legs.
Effects Digestion.
Weight rise.

A level Pe (me) (11 decks)

Brainscape helps you reach your goals faster, through stronger study habits.
© 2025 Bold Learning Solutions. Terms and Conditions