nutrition Flashcards

1
Q

effects of smoking on the vascular system

A

reduce blood pressure
reduce blood flow
increase risk of thrombosis
increase risk of stroke
decrease o2 uptake
passive smoking
plaque in blood vessels

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2
Q

effects of smoking on the respiratory system

A

out of breath
increased risk of lung cancer
reduced lung surface area for intake of oxygen
decrease o2 carrying capctity

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3
Q

effects of exercise on the cardiovascular system

A

bigger/stronger heart
increase stroke volume
reduce heart rate
increase haemoglobin levels
increase diameter of artery
increase strength of artery

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4
Q

effects of exercise on the respiratory system

A

muscles get fitter/ stronger
increase lung volume
improved blood flow
improved utilisation of aveloli
increased capilrisation

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5
Q

what is included in a balanced diet

A

low fat, high carbs intake
balance of minerals and vitamins

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6
Q

what is the energy balance equation

A

energy input= energy output

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7
Q

what is the negative energy balance equation

A

energy output bigger than energy input

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8
Q

what does negative energy balance lead to

A

weight loss
reduction in body fat

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9
Q

what is the postitive energy balance equation

A

energy input bigger energy output

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10
Q

what will a positive energy balance lead to

A

weight gain
increase in body fat

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11
Q

what is macronutrient

A

nurtirnet needed in large quantities

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12
Q

what is a micro nutrient

A

nutrient in small quantities

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13
Q

what does carb do

A

control glucose and provide energy

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14
Q

what does protein do

A

help body repair cells

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15
Q

what does fat do

A

absorb vitamin A,D,E

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16
Q

what does minerals do

A

help structures of the body

17
Q

what do vitamins do

A

fight infection

18
Q

what does fibre do

A

help digestive system

19
Q

what are the two types of carbs

A

simple
complex

20
Q

what are simple carbs

A

glucose/ sugar

21
Q

what are complex carbs

A

glycogen

22
Q

where are carbs stored

A

liver and muscles as glycogen

23
Q

what happens when no more carbs can go into the liver

A

they get converted to fat

24
Q

what is the primary function of carbs

A

continuous supply of energy to the cells and working muscles during high intensity exercise

25
Q

what are fats

A

fatty acids and glycerol

26
Q

where are fats stored

A

as triglycerides in adipose tissue

27
Q

what are the two main types of fat

A

saturated and unsaturated

28
Q

what are saturated fats

A

solid at room temp, dairy products

29
Q

what are monounstaurated fats

A

liquid at room temp mostly oils

30
Q

what are the function of fat

A

energy
insulation
protection

31
Q

what’s are trans fat

A

biscuits, cakes bad fats

32
Q

what are the two types of cholesterol

A

bad-LDL-low density lipoprotein
good- HDL- high density liaprotein

33
Q

what do vitamins do

A

they form the components of enzymes, which help release energy

34
Q

what does vitamin c do

A

production of collagen and trans port of fatty acids

35
Q

what does vitamin d do

A

absorption of calcium and PC recovery

36
Q

what does vitamin b12 do

A

promoted for energy- enhancing capabilities

37
Q

what does b complex do

A

convert food into cellular energy