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PE - Exercise Physiology > Diet And Nutrition And Their Effect On Physical Activity And Performance > Flashcards

Diet And Nutrition And Their Effect On Physical Activity And Performance Flashcards

1
Q

What are the 6 food types needed in a balanced diet?

A
  • Carbohydrates
  • Vitamins
  • Fats
  • Minerals
  • Protein
  • Water
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2
Q

What is a simple carbohydrate?

A

Found in fruit and are easily digested, found in processed foods and anything with refined sugars

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3
Q

How to calculate energy balance?

A

Energy balance = energy intake - energy use

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4
Q

What is a natural form of simple carbohydrate?

A

Fruit and milk

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5
Q

What is a complex carbohydrate?

A

Found in nearly all plant based foods, take longer to digest, commonly found in bread, pasta, rice and vegetables

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6
Q

What are natural forms of complex carbohydrates?

A

Fruit, whole grains (bread), legumes

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7
Q

What is the glycemic index?

A

How quickly you can break stuff down

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8
Q

Why are fats important?

A

They provide energy slowly

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9
Q

What is cholesterol?

A

Fatty deposits in the blood

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10
Q

What are fats used for?

A
  • Low intensity energy source
  • Absorption of fat soluble vitamins
  • Spares glycogen stores for higher intensity activity
  • Important for health
  • Insulation
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11
Q

Why are fats unhelpful for the body?

A
  • Limits joint flexibility
  • Trans fats can lead to heart disease
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12
Q

Why are fats unhelpful for the body?

A
  • Limits joint flexibility
  • Trans fats can lead to heart disease
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13
Q

Examples of sports performers who require lots of fats?

A
  • Heavyweight wrestlers
  • American football players
  • Judo
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14
Q

What is a high-density lipoprotein?

A

Transport excess cholesterol in the blood navy to the liver. Classed as ‘good cholesterol’ as they lower risk of heart disease

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15
Q

What are low-density cholesterol?

A

Transport cholesterol in the blood to tissues. Classed as ‘bad cholesterol’ as they increase heart disease

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16
Q

What are proteins used for?

A

Muscles growth and repair of damaged tissues

17
Q

How much of overall intake should protein make up?

A

15-20%

18
Q

What foods are protein found in?

A

Lean meats, poultry, fish

19
Q

What are the fat-soluble vitamins?

A

A, D, E, and K

20
Q

What do fat-soluble vitamins do?

A

Found predominantly in fatty foods and animal products, milk, dairy, vegetable oils, eggs, liver, oily fish. Stores these vitamins in liver and fatty tissue for later use

21
Q

What are the water-soluble vitamins?

A

B vitamins and vitamin C

22
Q

What do water-soluble vitamins do?

A

Found in fruit, vegetables, dairy, are not stored so need to be taken daily

23
Q

Where can vitamin C be found?

A

Green vegetables and fruit

24
Q

How does vitamin C benefit an athlete?

A
  • Protects cells and keeps them healthy
  • Helps maintenance of bones, teeth, gums and cognitive tissues
25
Q

Where is vitamin D found?

A

Made under skin with sunlight exposure, can come from oily fish and dairy

26
Q

How does vitamin C even fit an athlete?

A

Helps absorption of calcium to keep teeth and bones healthy

27
Q

Where can vitamin B1 be found?

A

Yeast, egg, liver, whole grain bread, nuts, red meat and cereals

28
Q

How does vitamin B1 benefit an athlete?

A
  • Works with other B group vitamins to help break down and release energy
  • Keeps nervous system healthy
29
Q

Where are B2 vitamins found?

A

Dairy, liver, vegetables, eggs, cereal, fruit

30
Q

How does B2 vitamins benefit an athlete?

A
  • Works with other B group vitamins to help break down and release energy
  • Keeps skin, eyes and nervous system healthy
31
Q

Where are B6 vitamins found?

A

Meat, fish, eggs, bread, vegetables, cereals

32
Q

How does B6 vitamins benefit and athlete?

A
  • Helps form haemoglobin
  • Helps body use store energy from protein and carbohydrates
33
Q

Where are B12 vitamins found?

A

Red meat, dairy products, fish

34
Q

What happens if dehydration occurs?

A
  • Blood viscosity increases
  • Reduced sweating to prevent water loss
  • Muscle fatigue and headaches
  • Reduction in exchange of waste products
  • Increased heart rate
  • Decreased performance
35
Q

What happens when blood viscosity increases?

A

Rescued blood flow to working muscles and skin

36
Q

What happens when sweating is reduced?

A

Increase in core temperature

37
Q

What happens when sweating is reduced?

A

Increase in core temperature

PE - Exercise Physiology (1 decks)

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