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PE- Physiology And Anatomy > Diet and Nutrition (P2) > Flashcards

Diet and Nutrition (P2) Flashcards

1
Q

What are the two types of carbohydrates?

A

Simple and complex

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2
Q

What 7 classes of food should be present in all sports performers diets?

A 
. carbohydrates
. fats
. proteins
. vitamins
. minerals
. fibre
. water
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3
Q

What are simple carbohydrates?

A

Found in fruits and processed foods and anything with refined sugar added which are easily digested by the body.

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4
Q

What are complex carbohydrates?

A

Found in nearly all plant based foods and take longer to be digested in the body. Most commonly found in bread, pasta, rice and vegetables.

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5
Q

What is a balanced diet?

A

A diet containing a variety of foods from each of the food groups so there is an adequate intake of nutrients.

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6
Q

What happens to carbohydrates when ingested?

A

Converted to glucose and then taken into the bloodstream. The glucose is stored in the muscles and liver as glycogen.

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7
Q

What is the glycaemic index?

A

This ranks carbohydrates according to their effect on our blood glucose levels.

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8
Q

What does a food having a high glycaemic index?

A

Foods with a low glycaemic index have a slower, sustained release of glucose and should be consumed 3-4 hours before exercise. e.g pasta, rice, breakfast cereal

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9
Q

What does a food with a high glycaemic index mean?

A

Foods with a high glycaemic index have a rapid, short rise in glucose levels and should be consumed 1-2 hours before exercise. e.g fruit, snack bars, smoothies

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10
Q

What is cholesterol?

A

A type of fat found in the blood.

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11
Q

What are the two types of cholesterol?

A

low-density lipoprotein (LDL) and high-density lipoprotein

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12
Q

What is an LDL?

A

They transport cholesterol in the blood to the tissues (bad cholesterol)

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13
Q

What is a HDL?

A

They transport excess cholesterol in the blood back to the liver where it it broken down. (good cholesterol)

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14
Q

What other fats also causes high levels of cholesterol?and what are they?

A

Trans-fats. Most are artificially created for longer shelf life through hydrogenation.

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15
Q

What are proteins?

A

A combination of many chemicals called amino acids and are important for muscle growth and repair and to make enzymes, hormones and haemoglobin.

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16
Q

What are some examples of proteins?

A

Meat, fish, eggs and dairy products are good sources of protein.

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17
Q

What are the two groups of vitamins?

A

. Fat-soluble vitamins- A, D, E and K

. Water soluble vitamins- B and C vitamins

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18
Q

What are fat soluble vitamins?

A

Found predominately in fatty foods and animal products such as dairy products, vegetable oils, eggs, liver and oily fish. Found in the liver and fatty tissues.

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19
Q

What are water soluble vitamins?

A

Found in a wide range of foods such as fruit, vegetables and dairy products. Not stored in the body and need to be taken daily.

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20
Q

What is the exercise related function of vitamin c and the source?

A

. Helps in the maintenance of bones, teeth, gums and connective tissues such as ligaments.
. Found in green veg and fruit

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21
Q

What is the exercise related function of vitamin D and the source?

A

. Has a role in the absorption of calcium, which keeps bones and teeth healthy
. most is made under the skin when exposed to sunlight. Also to a lesser extent oily fish and dairy

22
Q

What is the exercise related function of vitamin B1 and the source?

A

. Keeps the nervous system healthy

. found in yeast, egg and red meat

23
Q

What is the exercise related function of vitamin B2 and the source?

A

. keeps the skin, eyes and nervous system happy

. found in diary products, veg and fruit

24
Q

What is the exercise related function of vitamin B6 and the source?

A

. helps form haemoglobin and helps the body to store energy from protein and carbohydrates
. found in meat, fish and veg

25
Q

What is the exercise related function of vitamin B12 and the source?

A

. makes red blood cells and helps keep the nervous system healthy
. found in red meat, dairy products and fish

26
Q

Generally, what exercise related function do B vitamins have?

A

Helps to break down food and release energy

27
Q

What does the body tend o dissolve minerals as?

A

Dissolve to ions called electrolytes.

28
Q

What are electrolytes?

A

Salts and minerals found in the blood that can conduct electrical impulses in the body

29
Q

What are some good sources of minerals?

A

meat, fish, eggs, dairy products, cereals, fruit and veg

30
Q

What are the three key minerals?

A

Calcium, sodium and iron

31
Q

What is the exercise related function of calcium?

A

Needed for strong bones and teeth and useful for nerve and muscular function.

32
Q

What is the exercise related function of sodium?

A

Helps to regulate fluid levels in the body. Too much is linked to high blood pressure.

33
Q

What is the exercise related function of iron?

A

Helps with the formation in red blood cells which helps transport oxygen. A lack of iron can lead to anaemia.

34
Q

What is the exercise related function of fibre? and where found

A

Slows down the time it takes the body to break down food, which results in a slower, more sustained release of energy. Can also help to aid digestion.
. found in wholemeal bread and pasta

35
Q

What is the role of water in the body?

A

Transports nutrients, hormones and waste products around the body. Also regulates body temperature.

36
Q

What is dehydration?

A

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

37
Q

What are the effects of dehydration?

A

. Blood viscosity increases reducing blood flow
. reduced sweating increasing body temperature
. muscle fatigue and headaches
. decreased decision making

38
Q

What is glycogen loading (carbo-loading)?

A

A form of dietary manipulation to increase glycogen stores over and above that can be normally stored. Used by endurance performers.

39
Q

What are the positive effects of glycogen loading?

A

. Increased glycogen storage
. increased glycogen stores in the muscle
. delays fatigue
. increased endurance capacity

40
Q

What are the negative effects of glycogen loading?

A

. water retention=bloating
. heavy legs
. weight increase
. affects digestion

41
Q

When should you replenish glycogen stores after exercise?

A

20 minutes to help enhance performance the next day.

42
Q

What is creatine monohydrate?

A

Supplement used to increase the amount of phosphocreatine stored in the muscles.

43
Q

What are the positive effects of creatine monohydrate?

A

. Replenishes phosphocreatine stores

. Allows ATP-PC system to work longer

44
Q

What are the negative effects of creatine monohydrate?

A

. Possible side effects: muscle cramps,diarrhoea, water retention
. Mixed evidence of benefits

45
Q

What is sodium bicarbonate?

A

An antacid that can increase the buffering capacity of the blood so it can neutralise the negative effects of lactic acid during exercise

46
Q

What are the advantages of sodium bicarbonate?

A

. Reduces acidity in the muscles
. Delays fatigue
. Increases the buffering capacity of the blood

47
Q

What are the disadvantages of sodium bicarbonate?

A

Possible side effects- vomiting, diarrhoea, bloating

48
Q

What is caffeine?

A

A stimulant that can increase mental alertness and reduce fatigue

49
Q

What are the advantages of caffeine?

A

. Increased mental alertness- reaction time
. Reduces affect of fatigue
. Improved decision making
. Benefit aerobic performance

50
Q

What are the disadvantages of caffeine?

A

. Possible side effects- dehydration, insomnia, irregular heartbeat, diarrhoea

PE- Physiology And Anatomy (10 decks)

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