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Year 13 C Block > Exercise Phys: Diet and Nutrition > Flashcards

Exercise Phys: Diet and Nutrition Flashcards

1
Q

What does the term balanced diet mean

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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2
Q

What is the role of carbohydrates

A
  • Carbohydrates are the principal source of energy used by the body.
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3
Q

What is the effect of a carb that has a low glycaemic index

A

Slower, sustained release of glucose into the blood

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4
Q

What is the effect of a carb that has a high glycaemic index

A

Rapid, short rise in blood glucose but is short lived

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5
Q

Describe and give an example of a simple carbohydrate

A

Easily digested by the body
Fruits

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6
Q

Describe and give an example of a complex carbohydrate

A

Take longer to digest
bread, pasta, rice, vegetables

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7
Q

Fats are a source of energy what type of exercise?

A

Low intensity

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8
Q

What effect on exercise do saturated fats have

A

Affects stamina, limit flexibility
Leads to CHD and High cholesterol (LDL)

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9
Q

What effect on exercise do trans fats have

A

High cholesterol (LDL)

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10
Q

What effect on exercise do unsaturated fats have

A

Used for low intensity aerobic work

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11
Q

When is protein used as an energy source?

A

When the body has exhausted glycogen and fat stores

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12
Q

Identify 2 roles of proteins

A
  • Used for growth and repair of muscles
  • Makes enzymes, hormones and haemoglobin
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13
Q

Describe fat-soluble vitamins

A

Body stores them in the liver and fatty tissues for use at a later date

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14
Q

Describe water soluble vitamins

A

Not stored in the body so need to be taken daily

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15
Q

What is the exercise related function of vitamin C

A
  • Protect cells and keep them healthy
  • Maintenance of bones, gums, teeth, and connective tissue
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16
Q

What is the exercise related function of Vitamin D

A
  • Helps absorption of calcium – keeps bones and teeth healthy
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17
Q

What is the exercise related function of Vitamin B1

A
  • Works with B group vitamins to break own and release energy from food
  • Keeps nervous system healthy
18
Q

What is the exercise related function of Vitamin B2 & B3

A
  • Works with B group vitamins to break down and release energy from food
  • Keeps skin, eyes & nervous system healthy
19
Q

What is the exercise related function of Vitamin B12

A
  • Makes red blood cells and keeps nervous system healthy
  • Releases energy from food
20
Q

What is the exercise related function of Vitamin B6

A
  • Helps form haemoglobin
  • Helps the body produce and store energy from protein and carbohydrate in food
21
Q

What do minerals assist in?

A

bodily functions

22
Q

What is the role of electrolytes?

A
  • Facilitate the transmission of nerve impulses
  • Enable effective muscle contraction
23
Q

What is the exercise related function of the following mineral: Calcium

A

Strong bones and teeth
Efficient nerve and muscle function

24
Q

What is the exercise related function of the following mineral: Sodium

A

Regulates fluid levels in the body
Too much can lead to increase blood pressure = heart attack / stroke

25
Q

What is the exercise related function of the following mineral: Iron

A

Helps in formation of haemoglobin in RBC which helps transport oxygen
Can lead to anaemia if not enough

26
Q

State 3 minerals

A

Calcium, Iron, Sodium

27
Q

What is the function of fibre

A
  • Slows down the time it takes the body to break down food = slower, sustained release of energy
  • Aids digestion
28
Q

Identify 2 sources of fibre

A

Wholemeal bread and pasta, potatoes, nuts and seeds

29
Q

What is dehydration?

A

Occurs when the body is losing more fluid than taking in

30
Q

Identify 4 physiological effects of lack of water on a performer

A
  1. Blood viscosity increases –
  2. Reduced sweating to prevent water loss
  3. Muscle fatigue and headaches
  4. Reduction in exchange of waste products / transportation of nutrients
  5. Increases HR
  6. Decreased performance
31
Q

What should a performer do six days before a competition when glycogen loading

A
  • Eat a diet high in protein for three days
  • exercise at relatively high intensity to burn off existing carbohydrate stores
32
Q

What should a performer do three days before a competition when glycogen loading

A
  • Eat a diet high in carbohydrates for three days
  • Some light training
33
Q

What should a performer do after exercise when glycogen loading

A
  • Replenishing glycogen stores during the first 20-minute window after exercise can enhance performance the next day
34
Q

What are the positive effects of glycogen loading

A
  • Increased glycogen storage
  • Increased glycogen stores in the muscle
  • Delays fatigue
  • Increases endurance capacity
35
Q

What are the negative effects of the carbo loading phase

A
  • Water retention = bloating
  • Heavy legs
  • Affects digestion
  • Weight increase
36
Q

What are the negative effects of the depletion phase of carbo loading

A
  • Irritability
  • Can alter the training programme through lack of energy
37
Q

What is creatine monohydrate used for

A
  • Used to increase the amount of phosphocreatine stored in the muscles
38
Q

Which energy system does creatine monohydrate allow to last longer?

A

ATP PC

39
Q

How does sodium bicarbonate enhance performance?

A

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

40
Q

what are the positive effects of sodium bicarbonate

A
  • Reduces acidity in the muscle cells
  • Delays fatigue
  • Increases the buffering capacity of the blood
41
Q

what are the negative effects of sodium bicarbonate

A
  • Side effects include: vomiting, pain, cramping, diarrhoea, bloating
42
Q

How does caffeine enhance performance

A
  • Increases mental alertness and reduces fatigue

Year 13 C Block (44 decks)

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