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PE > Exercise physiology > Flashcards

Exercise physiology Flashcards

1
Q

Why is a balanced diet important?

A

It is essential for health and optimal sporting performance by meeting energy requirement of macronutrients.

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2
Q

What are the three macronutrients?

A

Carbohydrate
Fats
Proteins

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3
Q

What is the recommended requirement of Carbohydrates?

A

50-60%

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4
Q

What is the recommended requirement of fats?

A

20-30%

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5
Q

What is the recommended requirement of Protein?

A

10-20%

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6
Q

How much does an average woman expend per day in calories?

A

1800kcal

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7
Q

How much does an average man expend per day in calories?

A

2000kcal

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8
Q

What is a neutral energy balance?

A

Where an individual expends the same amount of calories as they consume per day.

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9
Q

Why might the average requirements of macronutrients be different for athletes?

A

Athletes require considerably more, depending on the intensity and duration of their training.

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10
Q

What does a + energy balance result in?

A

Weight gain

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11
Q

What does a - energy balance result in?

A

Weight loss

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12
Q

Carbohydrates

A

Primary energy source used by the body.

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13
Q

How is carbohydrate stored?

A

as glycogen in the muscles and liver.

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14
Q

How are carbohydrates used as energy?

A

It is converted to glucose which enter the blood stream where it can be used for immediate energy.

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15
Q

Simple carbohydrate

A

Quickly digested providing fast release energy.

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16
Q

Complex carbohydrate

A

Take longer to digest and provide slower release energy.

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17
Q

What is the glycaemic index?

A

The rate at which glucose is released into the bloodstream. Nutritionists rank carbohydrates on a scale of 1-100, where glucose is 100 and used as a reference for placement of other foods.

18
Q

What do high GI foods provide?

A

A rapid surge in blood glucose levels, releasing energy quickly

19
Q

What do low GI foods provide?

A

A more sustained energy because they are absorbed at a much slower rate so blood glucose levels are maintained.

20
Q

If the energy from high GI foods isn’t used immediately what can happen as a result?

A

It is stored as fat in the adipose tissue.
Causes the pancreas to release insulin to control the blood sugar levels.
Can lead to an intolerance to insulin and therefore diabetes.

21
Q

What are the effects of foods with low GI?

A

Leave you felling fuller for longer and provide a sustained energy release.

22
Q

When should high GI foods be consumed?

A

During and just after exercise.

23
Q

When should low GI foods be consumed?

A

3 hours prior to exercise and within 30 minutes after intense exercise.

24
Q

Why should a mixture of high, medium and low GI foods be consumed after intense exercise?

A

To refuel the body’s depleted glycogen stores.

25
Q

What 5 things do fats provide?

A

1)Energy for long duration, low intensity, aerobic exercise.
2)Insulate us against the cold.
3)If consumed in high amounts will lead to a positive energy balance and weight gain.
4)Transports fat-soluble vitamins A, D, E and K around the body.
5)Essential fatty acids that have a positive effect on heart health and the immune system.

26
Q

Where are fats stored?

A

Beneath the skin as adipose tissue/subcutaneous fat.

27
Q

What are HDL fats?

A

Remove LDL deposits and are know as good fats.

28
Q

What are LDL Fats?

A

Bat fats that block arteries and limit blood flow.

29
Q

Saturated Fats?

A

Unhealthy fats

30
Q

Unsaturated fat?

A

Healthy fats

31
Q

Why are proteins required?

A

For muscle growth and repair as well as enzyme, hormone and haemoglobin production.

32
Q

What are proteins formed from?

A

Amino acids

33
Q

Why are proteins considered a minor energy store?

A

They are only used when glycogen and fats have been depleted.

34
Q

Which athletes rely on protein the most?

A

Power athletes - aid recovery and muscle tissue development

35
Q

What happens if you eat too much protein?

A

Some is stored as fat and the rest excreted in the urine.

36
Q

Vitamins

A

Water soluble vitamins are vital for many chemical processes in the body.

37
Q

what is vitamin A used for?

A

maintenance of skin, mucous membranes, bones, teeth, hair and vision.

38
Q

What is vitamin D used for?

A

Mainly produced following exposure to sunlight, oily fish and dairy which helps with the absorption of calcium.

39
Q

Minerals

A

Inorganic elements critical to normal physiological functions.

40
Q

What is calcium used for?

A

Bone and tooth formation; heart function and blood coagulation; muscle contraction.

41
Q

What is iron used for?

A

required for production of haemoglobin in red blood cells which are vital for oxygen transport.

PE (4 decks)

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