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A-level PE Mr Jerwood > Exercise Physiology - Diet And Nutrition And Their Effect On Physical Activity And Performance > Flashcards

Exercise Physiology - Diet And Nutrition And Their Effect On Physical Activity And Performance Flashcards

1
Q

What are the two types of carbohydrates?

A
  • Simple carbohydrates

- Complex carbohydrates

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2
Q

What is unique about carbohydrates?

A

They are the only food source which can be broken down anaerobically

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3
Q

What are carbohydrates?

A

The principle source of energy for both aerobic and anaerobic exercise.

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4
Q

Where are simple carbohydrates found?

A

They are found in fruits and anything with refined sugar added

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5
Q

What is quicker for the body to digest and turn into glucose : simple or complex carbs?

A

Simple carbohydrates are the quickest source of energy and are much more easily digested.

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6
Q

Where are complex carbohydrates found? (3)

A
  • bread
  • pasta
  • rice
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7
Q

What are carbohydrates converted into after digested?

A

Glucose and then stored as glycogen in the muscles and liver

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8
Q

Define fats.

A

They are an energy source for long duration, low intensity exercise.

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9
Q

Can fats be used anaerobically?

A

They cannot as they require oxygen to be broken down

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10
Q

What are three types of fats?

A
  • Saturated fats
  • Cholesterol
  • Trans fats
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11
Q

Where can saturated fats be found?

A

Most come from animal sources such as sausage and meat

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12
Q

What will too much saturated fats lead to?

A

Excessive weight gain and then possibly health problems

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13
Q

What is cholesterol a result of?

A

Too much saturated fats in your diet

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14
Q

What are trans fats?

A

They are artificial hydrogenated fats.

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15
Q

Why can fats not be used for high intensity exercise?

A

As they require lots of oxygen and cannot be broken down when oxygen is in a limited supply.

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16
Q

What is protein necessary for?

A

They are necessary for muscle growth and repair.

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17
Q

What do vitamins do?

A

Vitamins keep an individual healthy with a good immune system.

18
Q

What are the three minerals you are required to know?

A
  • Calcium
  • Sodium
  • Iron
19
Q

How does fibre benefit the body?

A

Fibre helps aid digestion and prevent constipation.

20
Q

What foods are good source of fibre?

A

Pasta, potatoes and whole meal bread

21
Q

How does water benefit the body? (2)

A
  • It transports nutrients and waste products around the body
  • Regulates body temperature
22
Q

What occurs if your water intake is too low?

A

Dehydration

23
Q

Three results of dehydration?

A
  • Increased body temperature
  • Reduced blood flow
  • Muscle fatigue
24
Q

What is lactic acid?

A

A by product of anaerobic respiration which if it accumulates, causes fatigue.

25
Q

Where is cholesterol found?

A

Cholesterol is found in the blood

26
Q

What can high levels of cholesterol result in?

A

It may clog up the arteries and prevent blood flow.

27
Q

Where are trans fats found? 2

A

Meat and dairy products

28
Q

Define atherosclerosis.

A

This is where arteries become clogged with fatty substances.

29
Q

What are the two classes of cholesterol and which is classed as good and which is classed as bad?

A
  • High density lipoproteins (good)

- Low density lipoproteins (bad)

30
Q

What muscular process is protein essential for?

A

Muscular hypertrophy

31
Q

How does calcium benefit the body during exercise?

A

It is essential for efficient nerve and muscle contraction.

32
Q

How does sodium benefit the body during exercise?

A

It helps regulate fluid levels in the body.

33
Q

How does iron benefit the body during exercise?

A

It aids the formation of haemoglobin in red blood cells.

34
Q

What is glycogen loading?

A

A form of dietary manipulation to increase glycogen stores above that which can be normally stored.

35
Q

What athlete is most likely to use glycogen loading?

A

Mostly endurance performers as they require the most glycogen stores during their events.

36
Q

Three negatives of glycogen loading.

A
  • Weight increase
  • Problems with digestion
  • Heavy legs
37
Q

Define caffeine.

A

Caffeine is a stimulant which increases mental alertness and reduces fatigue.

38
Q

Where can caffeine be found? 3

A
  • Coffee
  • Tea
  • Chocolate
39
Q

Three benefits of caffeine on performance.

A
  • Increases mental alertness
  • Improves reaction time
  • Reduces effects of fatigue
40
Q

A negative of caffeine consumption?

A

It is against the rules of most sports when consumed in large quantities

A-level PE Mr Jerwood (8 decks)

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