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A-Level Physical Education > Nutrition :) > Flashcards

Nutrition :) Flashcards

1
Q

carbohydrates

A

main source of energy used by body
-carbs in food are digested and converted into glucose to then enter bloodstream

simple: quickest form of energy and easily digested (fruits and refined sugar)
complex: take longer to digest and most found in pasta, bread to provide starch

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2
Q

proportion of diet - carbs

A

55-60%

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3
Q

exercise related function - carbs

A

principle source for both high and low intensity exercise

only food source that can be broken down anaerobically

200m sprint

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4
Q

saturated fats

A

found in animal sources and sweet and salty foods

too much leads to:
excessive weight gain, reduces stamina, limited flexibility, health problems (coronary heart disease, atherosclerosis, diabetes and high blood pressure)

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5
Q

atherosclerosis

A

arteries becoming clogged with fatty substances and deposits

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6
Q

cholesterol

A

type of fat found in blood

too much saturated fat leads to high cholesterol levels

made mostly in the liver and carried in the blood as LDL and HDL

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7
Q

low density lipoproteins

A

BAD

transport cholesterol in the blood to the tissues and increase risk of heart disease

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8
Q

high density lipoproteins

A

GOOD

transport cholesterol back to liver to be broken down and they reduce the risk of heart disease

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9
Q

trans fats

A

found in meats and dairy products

can lead to high cholesterol, increased risk of heart disease and diabetes

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10
Q

proportion of diet - fats

A

25-30%

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11
Q

exercise related function -fats

A

energy source for long duration, low intensity exercise as it requires oxygen to be broken down

carries vitamins A, D, E & K around the body

marathons

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12
Q

proteins

A

combination of amino acids

  • used for growth and repair of muscles
  • makes enzymes, hormones and haemoglobin
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13
Q

proportion of diet - proteins

A

15-20%

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14
Q

exercise related function - proteins

A

minor source of energy used by power athletes

growth and repair of muscle tissues

makes enzymes, haemoglobin and hormones

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15
Q

vitamins

A

organic substances required for essential body processes

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16
Q

exercise related function - vitamins

A

keep an individual healthy with a good immune system

17
Q

vitamin c

A

green veg and fruit

  • protects cells and keeps them healthy
  • breaks down carnitine (essential for transport of fatty acids into mitochondria)
  • maintains bones and connective tissues
18
Q

vitamin d

A

under skin when exposed to the sun/oily fish and dairy produce

  • helps absorb calcium to keep bones and teeth healthy
  • helps phosphocreatine recovery in mitochondria
19
Q

vitamin b1

A

egg, liver, bread, nuts, red meats

  • works with b vitamins to release energy from food
  • keeps nervous system healthy
20
Q

vitamin b2

A

diary, liver, eggs, fruit, veggies, cereal

  • works with b vitamins to release energy from food
  • keeps eyes, skin and nervous system healthy
21
Q

vitamin b6

A

meat, fish, eggs, bread, veggies, cereal

  • helps form haemoglobin
  • helps body use and store energy from protein and carbs
22
Q

vitamin b12

A

red meat, dairy, fish

  • works with b vitamins to release energy from food
  • makes red blood cells
  • keeps nervous system healthy
23
Q

minerals

A

assist bodily functions

24
Q

calcium

A
  • needed for strong bones and teeth

- necessary for nerve and muscle contractions

25
Q

sodium

A

-helps regulate fluid levels in the body

too much linked to increased blood pressure, strokes and heart attacks

26
Q

iron

A
  • involved in formation of haemoglobin in red blood cells
  • helps transport oxygen around the body
  • improves stamina
27
Q

fibre

A
  • slows down time body takes to break down food leading to a slower release of energy
  • aids digestion
  • helps prevent constipation
28
Q

water

A

essential for good health as it transports nutrients, hormones and waste products around the body

regulates body temperature

29
Q

dehydration

A
  • increased blood viscosity (thickened blood)
  • increased heart rate - lower cardiac output
  • decrease in blood to working muscles
  • decrease in blood to skin
  • increased body temperature - reduced sweating
  • slower reaction time - decreased performance
  • muscle fatigue/cramps
  • irregular heartbeat
  • lactic acid build up

A-Level Physical Education (30 decks)

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