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Pe 1 > Exercise Physiology - Diet and Nutrition and their effect on physical performance > Flashcards

Exercise Physiology - Diet and Nutrition and their effect on physical performance Flashcards

1
Q

What are the percentages for a balanced diet?

A 
Carbs = 55%
Protein = 15%
Fats = 30%
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2
Q

What is the required calories for a woman?

A

1940

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3
Q

What is the required calories for a man?

A

2500

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4
Q

What are carbohydrates?

A

Sugar and starch stored in body as glycogen and converted into glucose in order for energy production

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5
Q

What are some examples of starch?

A

Rice, potatoes

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6
Q

Where is starch stored?

A

Liver and muscles

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7
Q

Where are sugars stored?

A

Circulate in bloodstream as glucose

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8
Q

What are some examples of sugars?

A

Honey, fruit

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9
Q

What is the main role of carbohydrates in exercise?

A

Accounts for 75% of energy requirements

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10
Q

What are proteins?

A

Amino acids

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11
Q

What are proteins essential for?

A

Growth and repair of cells and tissues
Increasing muscle size
Producing haemoglobin
Making enzymes, antibodies and collagen

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12
Q

What is surplus glucose?

A

High sugar diet

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13
Q

What is surplus glucose converted into?

A

Triglycerides and stored as fat

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14
Q

Where are proteins found?

A

Milk, eggs, meat and soya

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15
Q

What is used when carbohydrate and fat stores are depleted?

A

Protein stores

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16
Q

What are enzymes?

A

Biological catalysts which increase the speed of chemical reactions

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17
Q

What are triglycerides?

A

Fats

18
Q

What are fats?

A

Triglycerides which provide the body with fatty acids for energy production

19
Q

What is the role of fats?

A

Insulate nerves, form cell membranes and cushion organs

Provide an energy store which can be broken down for aerobic energy production

20
Q

What are unsaturated fats?

A

Fat molecule that is liquid and room temperature e.g. sunflower, olive and fish oils. These can help lower cholesterol

21
Q

Is unsaturated fats good or bad?

A

Good

22
Q

What are saturated fats?

A

Fat molecule that is solid at room temperature e.g. bacon, butter. Excessive amounts can lead to heart attacks

23
Q

Are saturated fats good or bad?

A

Bad

24
Q

How do saturated fats effect performance?

A

Limit intake to reduce the risk of cardiovascular disease

25
Q

How do unsaturated fats effect performance?

A

Boosts oxygen delivery, so improves endurance recovery and reduce joint inflammation

26
Q

What are vitamins and minerals?

A

Organic and inorganic nutrients essential for healthy bodily functions

27
Q

Give 5 examples of vitamins and minerals:

A
  1. calcium
  2. iron
  3. phosphorus
  4. vitamin d
  5. vitamin c
28
Q

What is fibre essential for?

A

The function of large intestines

29
Q

Where s fibre found?

A

cereal, bread, lentils, fruit and veg

30
Q

For fibre to work properly, what do you need?

A

Adequate amount of water

31
Q

How much of the body’s weight is water?

A

Two-thirds

32
Q

What can dehydration result in?

A

Decreased plasma volume, decreased stroke volume and increase temperature and heart rate

33
Q

What are the 7 components of a balanced diet?

A 
carbs
protein
fats
vitamins and mineral
fibre
water
34
Q

What is muscle loss known as?

A

atrophy

35
Q

What is energy expenditure?

A

The sum of your metabolic rate, thermic effect of food and the energy expended during physical activity

36
Q

What is basal metabolic rate (BMR)?

A

the minimum amount of energy needed to sustain essential physiological functions at rest

37
Q

What is thermic effect of food (TEF)?

A

The energy required to eat, digest, absorb and use food taken in

38
Q

What is the equation for energy expenditure?

A

Energy expenditure = BMR + TEF = physical activity energy expenditure

39
Q

What is energy intake?

A

Measured in calories or joules, it is the total amount of energy from consumed food or drinks

40
Q

What is energy balance?

A

the relationship between energy intake and energy expenditure

Pe 1 (12 decks)

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