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PE A-level > Diet and Nutrition - E.P > Flashcards

Diet and Nutrition - E.P Flashcards

1
Q

What food classes should be present in a diet (7)?

A
  1. Carbohydrates
  2. Fats
  3. Proteins
  4. Vitamins
  5. Minerals
  6. Fibres
  7. Water
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2
Q

What are carbohydrates?

A

Main source of energy.
Main fuel for high intensity / aerobic exercise.

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3
Q

What are the 2 types of carbohydrates?

A
  1. Simple - fruits –> easily digested.
  2. Complex - vegetables, rice, pasta –> take longer to digest.
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4
Q

How are carbohydrates used?

A

Carbs –> digested –> glucose –> bloodstream –> stored –> muscles and liver as glycogen.

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5
Q

What is glucose?

A

A simple sugar - major source of energy for body’s cells.

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6
Q

What is glycogen?

A

Stored form of glucose found in muscles and the liver.

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7
Q

What is a glycaemic index?

A

Ranks carbs according to their effect on our blood glucose levels.
Low glycaemic - 3-4 hours before exercise.
High glycemic - 1-2 hours before.

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8
Q

What are the types of fats?

A
  1. Saturated fats –> animal sources.
    - Too much = weight gain, CHD.
  2. Trans-fats –> type of unsaturated fats - dairy and meat from industrial process.
    - High blood cholesterol.
  3. Unsaturated fats (good) –>avocados, nuts, olives.
    - Major source of energy.
    - Aerobic, low-intensity exercise.
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9
Q

What are proteins?

A

Combination of amino acids.
Meat, fish, eggs.

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10
Q

What is the function of protein?

A

Muscle growth and repair.
Minor source of energy.
Power athletes.

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11
Q

What are vitamins?

A

Essential nutrients that your body needs to function.

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12
Q

What are the 2 types of vitamins?

A
  1. Fat-soluble vitamin - A, D, E and K
    - Fatty foods and animal products.
    - Stores in liver and fatty tissue –> future use.
  2. Water-soluble vitamins - B, C.
    - Fruit, vegetable and dairy.
    - Not stored, so taken daily.
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13
Q

Vitamin C source _____
Exercise-related function?

A

Green vegetables and fruit.
Protects cells and keeps them healthy.
Maintenance of bones, teeth, gums, ligaments.

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14
Q

Vitamin D source _____
Exercise-related function?

A

Made by body under skin exposed to sunlight.
Oily fish.
Absorption of calcium - keeps bones healthy.

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15
Q

How does vitamin B split/break down? Vitamin B complex

A

B1
B2
B6
B12

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16
Q

Vitamin B1 source _____
Exercise-related function?

A

Whole Grain bread, yeast, egg, cereals.
Works with other B groups to break down and release energy from food.
Keeps nervous system healthy.

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17
Q

Vitamin B2 source _____
Exercise-related function?

A

Dairy products, liver, vegetables, fruit.
Works with other B groups to break down and release energy from food.
Keeps skin, eyes, nervous system healthy.

18
Q

Vitamin B6 source _____
Exercise-related function?

A

Meat, fish, eggs, bread.
Helps form haemoglobin.
Helps body use and store energy from protein and carbs.

19
Q

Vitamin B12 source _____
Exercise-related function?

A

Red meat, dairy products, fish.
Makes red blood cells.
Releases energy from food.

19
Q

What are minerals?
Good sources ___

A

Dissolved by body as electrolytes - conduct electrical impulses.
Meat, fish, eggs, vegetables, nuts.

20
Q

Exercise related function of calcium (mineral).

A

Strong bones and teeth.
Necessary for efficient nerve and muscle function.

21
Q

Exercise related function of sodium (mineral).

A

Regulate fluid levels in body.
Too much = high blood pressure = heart attack/stroke.

22
Q

Exercise related function of iron (mineral).

A

Formation of haemoglobin –> helps transport oxygen.

23
Q

Good sources of fibre ___
Function?

A

Wholemeal bread, pasta, potatoes, nuts, seeds.
Slow down time needed to break down food –> slower, more sustained release of energy.

24
Q

What are the functions of water?

A

Transports nutrients, hormones and waste products around the body.
Regulates body temperature –> from overheating and cool down.

25
Q

What is dehydration?

A

Occurs when body is losing more fluid than it is taking in.

26
Q

What happens as a result of dehydration?

A
  1. Muscle fatigue and headaches.
  2. Increase in core temperature –> less sweat.
  3. Decreased performance.
  4. Reduction in transportation of nutrients.
27
Q

What is glycogen loading?

A

Form of dietary manipulation –> increase glycogen stores.

28
Q

How does glycogen loading occur?

A

3 days - high in protein and high intensity exercise –> burn off carbohydrate stores.
3 days - high in carbs and light training.

29
Q

What are the positive effects of glycogen loading?

A
  1. Increased glycogen storage
  2. Increased glycogen stores in muscle
  3. Delays fatigue
  4. Increases endurance capacity
30
Q

What are some negative effects of glycogen loading?

A

During Carbo-loading phase:
- Water retention
- Heavy legs
- Increase in weight

During depletion phase:
- Irritability
- Lack of energy

31
Q

What is creatine monohydrate?

A

Compound naturally made by the body –> supplies energy for muscular contraction.
Increase through seafood and meat.
i.e. increase amount of phosphocreatine in muscles.

32
Q

What are the positive effects of creatine?

A
  1. Aims to provide ATP –> ATP-PC system.
  2. Replenishes phosphocreatine stores.
  3. Allows ATP-PC system to last longer.
  4. Improves muscle mass.
33
Q

What are the negative effects of creatine?

A
  1. Muscle cramps, bloating, vomiting.
  2. Hinders aerobic performance.
  3. Mixed evidence to show benefits.
34
Q

What is sodium bicarbonate?

A

White, soluble component used as an antacid.
Can increase buffering capacity of the blood –> neutralise lactic acid and hydrogen ions.

35
Q

What is buffering?

A

Ability of the blood to compensate for the build-up of lactic acid and hydrogen ions to maintain pH level.

36
Q

How is sodium bicarbonate taken?

A

Drank as a solution / soda loading.
Reduces acidity within muscle cells to delay fatigue.

37
Q

What are the positive effects of sodium bicarbonate?

A
  1. Reduces acidity in muscle cells.
  2. Delays fatigue.
  3. Increases buffering capacity of the blood.
38
Q

What are the negative effects of sodium bicarbonate?

A
  1. Vomiting, pain, cramping, bloating.
39
Q

What is caffeine?

A

Naturally occurring stimulant.
Used by endurance performers.
Tea, coffee, chocolate, energy drink.

40
Q

What are the positive effects of caffeine?

A
  1. Increased mental awareness.
  2. Reduces effects of fatigue.
  3. Allows fats to be used as an energy source.
  4. Improves decision making and reaction time.
41
Q

What are the negative effects of caffeine?

A
  1. Loss of fine control
  2. Against rules of most sports in large quantities.
  3. Dehydration, insomnia, muscle cramps, irregular heartbeat.

PE A-level (12 decks)

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