Exercise Physiology - Diet And Nutrition And Their Effect On Physical Activity And Performance Flashcards
What are the two types of carbohydrates?
- Simple carbohydrates
- Complex carbohydrates
What is unique about carbohydrates?
They are the only food source which can be broken down anaerobically
What are carbohydrates?
The principle source of energy for both aerobic and anaerobic exercise.
Where are simple carbohydrates found?
They are found in fruits and anything with refined sugar added
What is quicker for the body to digest and turn into glucose : simple or complex carbs?
Simple carbohydrates are the quickest source of energy and are much more easily digested.
Where are complex carbohydrates found? (3)
- bread
- pasta
- rice
What are carbohydrates converted into after digested?
Glucose and then stored as glycogen in the muscles and liver
Define fats.
They are an energy source for long duration, low intensity exercise.
Can fats be used anaerobically?
They cannot as they require oxygen to be broken down
What are three types of fats?
- Saturated fats
- Cholesterol
- Trans fats
Where can saturated fats be found?
Most come from animal sources such as sausage and meat
What will too much saturated fats lead to?
Excessive weight gain and then possibly health problems
What is cholesterol a result of?
Too much saturated fats in your diet
What are trans fats?
They are artificial hydrogenated fats.
Why can fats not be used for high intensity exercise?
As they require lots of oxygen and cannot be broken down when oxygen is in a limited supply.
What is protein necessary for?
They are necessary for muscle growth and repair.
What do vitamins do?
Vitamins keep an individual healthy with a good immune system.
What are the three minerals you are required to know?
- Calcium
- Sodium
- Iron
How does fibre benefit the body?
Fibre helps aid digestion and prevent constipation.
What foods are good source of fibre?
Pasta, potatoes and whole meal bread
How does water benefit the body? (2)
- It transports nutrients and waste products around the body
- Regulates body temperature
What occurs if your water intake is too low?
Dehydration
Three results of dehydration?
- Increased body temperature
- Reduced blood flow
- Muscle fatigue
What is lactic acid?
A by product of anaerobic respiration which if it accumulates, causes fatigue.
Where is cholesterol found?
Cholesterol is found in the blood
What can high levels of cholesterol result in?
It may clog up the arteries and prevent blood flow.
Where are trans fats found? 2
Meat and dairy products
Define atherosclerosis.
This is where arteries become clogged with fatty substances.
What are the two classes of cholesterol and which is classed as good and which is classed as bad?
- High density lipoproteins (good)
- Low density lipoproteins (bad)
What muscular process is protein essential for?
Muscular hypertrophy
How does calcium benefit the body during exercise?
It is essential for efficient nerve and muscle contraction.
How does sodium benefit the body during exercise?
It helps regulate fluid levels in the body.
How does iron benefit the body during exercise?
It aids the formation of haemoglobin in red blood cells.
What is glycogen loading?
A form of dietary manipulation to increase glycogen stores above that which can be normally stored.
What athlete is most likely to use glycogen loading?
Mostly endurance performers as they require the most glycogen stores during their events.
Three negatives of glycogen loading.
- Weight increase
- Problems with digestion
- Heavy legs
Define caffeine.
Caffeine is a stimulant which increases mental alertness and reduces fatigue.
Where can caffeine be found? 3
- Coffee
- Tea
- Chocolate
Three benefits of caffeine on performance.
- Increases mental alertness
- Improves reaction time
- Reduces effects of fatigue
A negative of caffeine consumption?
It is against the rules of most sports when consumed in large quantities
