Nutrition Flashcards
1
Q
Energy Production
A
Food (glucose) + Oxygen –> Carbon Dioxide + Water + Energy
2
Q
Energy
A
- Any movement requires energy
- Fuel used to produce energy is food
- Food is broken down to release energy and heat is produced as a by-product
3
Q
Energy storage
A
- Glucose (used immediately
- ATP in cells
- glycogen in muscle cells and liver
- triglycerides i.e fats stored in fat cells
4
Q
Metabolism Meaning
A
- Refers to all the chemical reactions that take place in our cells to maintain life
- Converts fuels into energy to power what we do
- specific proteins in the body control chemical reactions of metabolism and each reaction is coordinated with body function.
5
Q
Aerobic Metabolism
A
- Large amounts of ATP are produced so their is continuous energy supply to muscles
- Energy production occurs with oxygen supply
6
Q
Anaerobic Metabolism
A
- During vigorous exercise, the body may not get enough oxygen to the muscles resulting in small amounts of energy being produced
- Lactic acid is produced and accumulation causes pain and fatigue in muscles
- Anaerobic metabolism is not as efficient as aerobic metabolism
7
Q
Nutrients
A
- Help provide substances for growth, repair, energy production and cellular processes
- Can be; carbs, proteins, fats, vitamins, minerals, water
- *carbs, proteins and fats provide energy
8
Q
Carbohydrates
A
- Major fuel of muscles for energy expenditure and provide immediate energy source.
- Broken into glucose. Excess glucose is stored as glycogen. Excess glycogen is stored as fats
- Carb rich foods: sugars & starches ie. cereals, grains, fruits, vegetables
9
Q
Simple carbs
A
- easily broken down
- e.g. sugars, honey, sports drinks, lollies, biscuits, soft drinks
10
Q
complex carbs
A
- Take longer to break down
- E.g. brown rice, pasta, bread cereals, whole grains, legumes & potatoes
- Better source for dancers to provide prolonged source of energy
11
Q
Glycemic Index
A
- Measure of effects of carbs in food on blood sugar levels
- When sable dancers have plenty of readily available fuel for brain and muscles
12
Q
High GI
A
- Foods are broken down quickly into glucose (lollies, crackers, processed cereals, white bread etc)
13
Q
Low GI
A
- foods take longer to break down eg. high fibre food (grainy breads, cereals, rice, dairy etc)
- good for watching your weight
14
Q
Ideal meal
A
- Low GI food 2 hours before, High GI top up just before (lolly)
- High GI food 30 mins after
- Fluids: drink 250-350 ml water before and keep hydrated during if possible. Continue drinking after too
15
Q
proteins
A
- not used as a significant energy source except under extreme circumstances
- important for muscle and tissue development and repair
