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A level P.E Year 1 > Diet and nutrition and their effect on physical activity and performance 4.1 > Flashcards

Diet and nutrition and their effect on physical activity and performance 4.1 Flashcards

1
Q

What are the 7 major food groups

A
  • Carbohydrates
  • Fats
  • Proteins
  • Minerals
  • Vitamins
  • Fiber
  • Water
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2
Q

What are the 2 types of carbohydrates

A
  • Simple carbohydrates

- Complex carbohydrates

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3
Q

Where are simple carbohydrates found

A
  • Fruits
  • processed foods
  • anything with refined sugar
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4
Q

Is it easy or hard to digest simple carbs

A

Easy

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5
Q

Where are complex cards found

A

plant based foods:

  • bread
  • pasta
  • rice
  • vegetables
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6
Q

Does it take a long period or short period of time to digest complex cards

A

Long time

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7
Q

What is the principal source of energy used by the body

A

Carbohydrates

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8
Q

What are carbohydrates the main fuel for

A
  • High intensity work

- anaerobic work

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9
Q

What are carbohydrates converted into and where do they go

A

Glucose into the blood stream

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10
Q

Where is glucose stored

A

Muscles and liver as glycogen

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11
Q

What does the glycaemic index do

A

Ranks carbs according to their affect on our blood glucose levels

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12
Q

How do foods with a lower glycaemic index release glucose into the blood

A

slower and more sustained

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13
Q

How does releasing glucose slower into the blood affect glucose levels

A

Glucose levels are maintained for longer

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14
Q

How do foods with a higher glycaemic index release glucose into the blood

A

rapid and short rise

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15
Q

How long before exercise should foods with a low glycaemic index be eaten

A

3-4 hours

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16
Q

How long before exercise should foods with a high glycaemic index be eaten

A

1-2 hours

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17
Q

Where can saturated fats be found

A

Sweet and savoury foods but mostly animals sources

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18
Q

What happens if you eat to much saturated fats

A

excessive weight gain

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19
Q

What components of fitness will excessive weight gain affect

A

Stamina

flexibility

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20
Q

What health problems will excessive weight gain cause

A
  • coronary heart disease
  • diabetes
  • high blood pressure
  • high cholesterol levels
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21
Q

Where is cholesterol made

A

Predominantly in the liver

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22
Q

Where is cholesterol carried

A

By the blood

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23
Q

When cholesterol is being carried by the blood what is it being carried as

A

Low-density lipoproteins (LDL)

High-density lipoproteins (HDL)

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24
Q

What can to much LDL lead to

A

fatty deposits in arteries

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25
Q

What does HDL do

A

takes cholesterol away from parts of the body where it’s been accumulated to the liver to be disposed of

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26
Q

What are trans-fats

A

a type of unsaturated fats

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27
Q

Where are trans-fats found

A

Meat and dairy products

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28
Q

Where are trans fats made

A

an industrial process that adds hydrogen to liquid vegetable oils

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29
Q

What does adding Hydrogen to liquid vegetable oils do

A

oil becomes solid at room temperature

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30
Q

How does using trans fats affect shelf life

A

It increases it

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31
Q

How does trans-fats affect blood cholesterol levels

A

It increases the levels

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32
Q

How many grams of trans-fats should we consume per day

A

5 grams

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33
Q

What are the different types of fats

A
  • Saturate
  • Unsaturated
  • trans fats
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34
Q

What is fat used for

A

Low intensity work

aerobic work

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35
Q

Why can’t fats be used for high intensity exercise

A

O2 is a limited supply as fats require O2 to break down

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36
Q

What fat-soluble vitamins do fats carry

A

Vitamins A, D, E and K

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37
Q

What are proteins made of

A

Amino acids

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38
Q

What is protein important for

A
  • Muscle growth and repair
  • enzymes
  • hormones
  • haemoglobin
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39
Q

Which athlete type used proteins as an energy source

A

Power athletes

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40
Q

When do proteins provide more energy

A

When glycogen and fat stores are low

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41
Q

What are good sources of protein

A
  • Meat
  • Fish
  • Eggs
  • Dairy products
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42
Q

What are the 2 types of Vitamins

A
  • Fat-soluble vitamins

- Water-soluble vitamins

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43
Q

What types of vitamins are water-soluble

A

B and C

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44
Q

What types of vitamins are fat-soluble

A

A, D, E and K

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45
Q

Where are Vitamins A, D, E, and K typically found

A

Fatty foods and animal products

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46
Q

What are 6 examples of animal products

A
  • milk
  • Dairy foods
  • vegetable oils
  • eggs
  • liver
  • oily fish
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47
Q

Where are Vitamins B and C typically found

A

fruit
vegetables
dairy products

48
Q

Why do vitamins B and C need to be taken daily

A

They’re aren’t stored in the body

49
Q

Why won’t taking additional vitamins B and C have any benefit

A

they’re be excreted through urine

50
Q

What is Vitamin C’s exercise related function

A
  • protects and keeps cells healthy

- maintains bone, teeth, gums and ligaments

51
Q

What is Vitamin D’s exercise related function

A

role in absorbing calcium

52
Q

What are the 5 different Vitamin B complex’s

A
  • B1 (thiamin)
  • B2 (riboflavin)
  • B3 (niacin)
  • B6
  • B12 (folate)
53
Q

What is thiamin’s exercise related function

A
  • Breaks down and releases energy from food

- keep nervous system healthy

54
Q

What is riboflavin and niacin’s exercise related funtion

A
  • breaks down and release energy from food

- keep skin eyes and nervous system healthy

55
Q

What is B6’s exercise related function

A
  • helps form haemoglobin

- helps body to use and store energy from protein and carbs in food

56
Q

What is folate’s exercise related function

A
  • makes red blood cells and keeps nervous system healthy

- releases energy from food

57
Q

What are minerals like inside the body

A

Dissolved as ions and are called electrolytes

58
Q

What are the 2 functions of minerals in the body

A

facilitate the transmission of the nerve impulses

enable effective muscle contraction

59
Q

What are 8 good sources of minerals

A
  • meat
  • fish
  • eggs
  • dairy products
  • cereals
  • vegetables
  • fruits
  • nuts
60
Q

What are 8 good sources of fibre

A
  • Wholemeal bread and pasta
  • potatoes
  • nuts
  • seeds
  • fruit
  • vegetables
  • pulses
61
Q

Why is fibre important during exercise

A

It slows down the time ti takes the body to break down food, meaning a slower and more sustained release of energy

62
Q

What does dietary fibre cause

A

bulk in the small intestine

63
Q

When dietary fibre causes bulk in the small intestine, what does it help

A

prevents constipation and aids digestion

64
Q

What percentage of the body does water contribute to

A

60%

65
Q

What does water do

A

transports nutrients
hormones
waste products around the body
regulates body temperature

66
Q

What does the evaporation of sweat help

A

Cool you down

67
Q

Increased blood viscosity is a symptom of what

A

Dehydration

68
Q

reduced sweating during exercise is a symptom of what

A

Dehydration

69
Q

What happens when you don’t sweat enough

A

Increase in core body temperature

70
Q

What do sports drinks do

A

boost glucose levels

71
Q

How much fluid should a performer take for every KG of body weight lost during exercise

A

1.5 litres

72
Q

What type of sports performers use glycogen loading

A

Endurance performers

73
Q

What is glycogen loading

A

dietary manipulation

74
Q

What does glycogen loading do

A

Increases glycogen stores over that which can normally be stored

75
Q

What is one method of glycogen loading

A

Carbo-loading

76
Q

What does a performer have a high quantity of in the first 3 days before the 6 of competition

A

Protein

77
Q

for the first 3 days of the 6 before competition what intensity exercise does the performer work at

A

High intensity

78
Q

Why does a performer work at high intensity 6-3 days before competition

A

to burn off any existing carbohydrate stores

79
Q

from days 3-1 before competition what type of diet does the performer have

A

A high carbohydrate diet

80
Q

What intensity training does the performer do 3-1 days before competition

A

Light

81
Q

What is the theory behind carbo-loading

A

depleting glycogen stores can increase it by X2 and prevent a performer from hitting a wall

82
Q

What are 4 positive effects of glycogen loading

A
  • Increased glycogen storage
  • increased glycogen stores in the muscle
  • Delays fatigue
  • Increases endurance capacity
83
Q

What are 2 negative effects during the depletion phase of glycogen loading

A
  • Irritability

- Can alter the training programme through a lack of energy

84
Q

What are 4 negative effects during the carbo-loading phase of glycogen loading

A
  • Heavy legs
  • Affects digestion
  • Weight increase
  • Water retention (bloating)
85
Q

What does the combination of carbohydrate to protein help the body do

A

Re-synthesis muscle glycogen more efficiently than carbs alone

86
Q

What is the befit of taking in protein and carbs as a liquid

A

it can be absorbed much faster than a solid while re hydrating them

87
Q

What is creatine monohydrate often known as

A

Creatine

88
Q

What is creatine used to do

A

Increase the amount of phosphocreatine stored in the muscle

89
Q

What does Phosphocreatine fuel

A

the ATP-PC system

90
Q

What does the ATP-PC system do

A

Provide energy

91
Q

What does increasing the amount of Phosphocreatine in the muscles do to the energy system

A

Allows the energy system to last longer

Improve recovery times

92
Q

Which athletes are most likely to benefit from creatine

A

Athletes in explosive events

93
Q

Give 3 examples of explosive events/sports

A
  • Sprints
  • Jumps
  • throws
94
Q

How do explosive athletes benefit more from creatine

A

They can perform at higher intensity for longer

95
Q

What are side effects from creatine

A
  • Dehydration
  • bloating
  • muscle cramps
  • slight liver damage
96
Q

Where does the intake of 5 grams or over usually end up

A

In urine not muscles

97
Q

What are 4 positive effects of Creatine

A
  • Provides ATP
  • Replenishes phosphocreatine stores
  • Allows the ATP-PC system to last longer
  • Improves muscle mass
98
Q

What are 3 negative effects of creatine

A
  • Hinders aerobic performance
  • vomiting
  • diarrhoea
99
Q

What is sodium bicarbonate

A

An antacid

100
Q

What does sodium bicarbonate do

A

Increases the buffering capacity of the blood

101
Q

How does increasing the buffering capacity of blood improve performance

A

it can neutralise the negative effects of lactic acid and H+ ions

102
Q

What is the concept behind drinking a solution of sodium bicarbonate

A

It reduces the acidity within the muscle cells

103
Q

What does reducing the acidity within the muscle cells do

A

Delay fatigue and exercise at high intensity for longer

104
Q

What are side effects of using sodium bicarbonate

A
  • Vomiting
  • pain
  • cramping
  • diarrhoea
  • feeling of being bloated
105
Q

Which athletes will benefit from ‘soda loading’ (sodium bicarbonate

A

400m runners
rowing
100-400m swimmers

106
Q

What are the positives effects of soda loading

A
  • Reduces acidity in muscle cells
  • Delays fatigue
  • Increases the buffering capacity of the blood
107
Q

What is caffeine

A

A stimulant

108
Q

What does caffeine do

A
  • Increase mental alertness

- reduces fatigue

109
Q

What is caffeine thought to improve

A

Mobilisation of fatty acids in the body

110
Q

By increasing the mobilisation of fatty acids in the body what does it spare

A

Muscle glycogen stores

111
Q

Which performers use caffeine

A

endurance performers who use the aerobic system

112
Q

Why do endurance performers use caffeine

A

As fats are the preferred fuel for low-intensity, long-durance exercise

113
Q

How much caffeine should you take in per KG of body weight

A

3mg of caffeine

114
Q

Where can caffeine be found

A
  • coffee
  • tea
  • cola
  • chocolate
  • energy bars with caffeine and caffeinated gels
115
Q

What are the negative side effects of caffeine

A
  • dehydration
  • insomnia
  • muscle cramps
  • stomach cramps
  • vomiting
  • irregular heartbeat
  • diarrhoea
116
Q

What are the negative effects of caffeine (not side effects)

A
  • Loss of fine control

- Against rules of most sports in large quantities

117
Q

What are the positive effects of caffeine

A
  • Improves decision making/reaction time

- benefit aerobic performance

A level P.E Year 1 (31 decks)

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