Exercise Phys: Diet and Nutrition Flashcards
What does the term balanced diet mean
A diet containing a variety of foods from each of the food groups so there is an adequate intake of nutrients.
What is the role of carbohydrates
- Carbohydrates are the principal source of energy used by the body.
What is the effect of a carb that has a low glycaemic index
Slower, sustained release of glucose into the blood
What is the effect of a carb that has a high glycaemic index
Rapid, short rise in blood glucose but is short lived
Describe and give an example of a simple carbohydrate
Easily digested by the body
Fruits
Describe and give an example of a complex carbohydrate
Take longer to digest
bread, pasta, rice, vegetables
Fats are a source of energy what type of exercise?
Low intensity
What effect on exercise do saturated fats have
Affects stamina, limit flexibility
Leads to CHD and High cholesterol (LDL)
What effect on exercise do trans fats have
High cholesterol (LDL)
What effect on exercise do unsaturated fats have
Used for low intensity aerobic work
When is protein used as an energy source?
When the body has exhausted glycogen and fat stores
Identify 2 roles of proteins
- Used for growth and repair of muscles
- Makes enzymes, hormones and haemoglobin
Describe fat-soluble vitamins
Body stores them in the liver and fatty tissues for use at a later date
Describe water soluble vitamins
Not stored in the body so need to be taken daily
What is the exercise related function of vitamin C
- Protect cells and keep them healthy
- Maintenance of bones, gums, teeth, and connective tissue
What is the exercise related function of Vitamin D
- Helps absorption of calcium – keeps bones and teeth healthy
What is the exercise related function of Vitamin B1
- Works with B group vitamins to break own and release energy from food
- Keeps nervous system healthy
What is the exercise related function of Vitamin B2 & B3
- Works with B group vitamins to break down and release energy from food
- Keeps skin, eyes & nervous system healthy
What is the exercise related function of Vitamin B12
- Makes red blood cells and keeps nervous system healthy
- Releases energy from food
What is the exercise related function of Vitamin B6
- Helps form haemoglobin
- Helps the body produce and store energy from protein and carbohydrate in food
What do minerals assist in?
bodily functions
What is the role of electrolytes?
- Facilitate the transmission of nerve impulses
- Enable effective muscle contraction
What is the exercise related function of the following mineral: Calcium
Strong bones and teeth
Efficient nerve and muscle function
What is the exercise related function of the following mineral: Sodium
Regulates fluid levels in the body
Too much can lead to increase blood pressure = heart attack / stroke
What is the exercise related function of the following mineral: Iron
Helps in formation of haemoglobin in RBC which helps transport oxygen
Can lead to anaemia if not enough
State 3 minerals
Calcium, Iron, Sodium
What is the function of fibre
- Slows down the time it takes the body to break down food = slower, sustained release of energy
- Aids digestion
Identify 2 sources of fibre
Wholemeal bread and pasta, potatoes, nuts and seeds
What is dehydration?
Occurs when the body is losing more fluid than taking in
Identify 4 physiological effects of lack of water on a performer
- Blood viscosity increases –
- Reduced sweating to prevent water loss
- Muscle fatigue and headaches
- Reduction in exchange of waste products / transportation of nutrients
- Increases HR
- Decreased performance
What should a performer do six days before a competition when glycogen loading
- Eat a diet high in protein for three days
- exercise at relatively high intensity to burn off existing carbohydrate stores
What should a performer do three days before a competition when glycogen loading
- Eat a diet high in carbohydrates for three days
- Some light training
What should a performer do after exercise when glycogen loading
- Replenishing glycogen stores during the first 20-minute window after exercise can enhance performance the next day
What are the positive effects of glycogen loading
- Increased glycogen storage
- Increased glycogen stores in the muscle
- Delays fatigue
- Increases endurance capacity
What are the negative effects of the carbo loading phase
- Water retention = bloating
- Heavy legs
- Affects digestion
- Weight increase
What are the negative effects of the depletion phase of carbo loading
- Irritability
- Can alter the training programme through lack of energy
What is creatine monohydrate used for
- Used to increase the amount of phosphocreatine stored in the muscles
Which energy system does creatine monohydrate allow to last longer?
ATP PC
How does sodium bicarbonate enhance performance?
increases the buffering capacity of the blood
* Neutralises the negative effects of lactic acid and hydrogen ions
* Reduces acidity in the muscles so delays fatigue
what are the positive effects of sodium bicarbonate
- Reduces acidity in the muscle cells
- Delays fatigue
- Increases the buffering capacity of the blood
what are the negative effects of sodium bicarbonate
- Side effects include: vomiting, pain, cramping, diarrhoea, bloating
How does caffeine enhance performance
- Increases mental alertness and reduces fatigue
