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A-Level PE > PAPER 1 - Diet and Nutrition > Flashcards

PAPER 1 - Diet and Nutrition Flashcards

1
Q

Define MACRO-NUTRIENTS w/ examples

A

required in LARGE AMOUNTS
(e.g. fat, protein, CHO)

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2
Q

Define MICRO-NUTRIENTS

A

required in small amounts (e.g. vitamins + minerals)

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3
Q

Define BMI

A

body mass index - a measure of whether you’re a healthy weight for your height

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4
Q

Role of proteins

A
  • growth + repair of tissues + cells
  • make Hb + enzymes
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5
Q

Give examples of proteins

A

milk
eggs
meat

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6
Q

Role of Fats

A
  • Insulate nerves
  • Provide energy store
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7
Q

What are the two types of fats ?

A

saturated and unsaturated fatty acids

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8
Q

Example of saturated fats w/1 feature

A

Butter - causes cv disease in high amounts

Solid @RT

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9
Q

Example of Unsaturated fats w/ 1 feature

A

avacado - boosts O2 delivery

Liquid @RT

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10
Q

What are LDLs ? w/1 function

A

Low Density Lipoproteins - get stuck to arteries

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11
Q

What are HDLs ?

A

High Density Lipoproteins - get rid of LDLs

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12
Q

What does FIBRE do ?

A
  • helps digestion in large intestine
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13
Q

Give examples of fibre

A

fruits
vegetables
beans

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14
Q

What are CARBOHYDRATES ?

A
  • stored as glycogen and converted to glucose for energy production
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15
Q

Does glycogen (starch) produce energy for aerobic or anaerobic energy ?

A

aerobic

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16
Q

Give examples of muscle proteins

A

-Hb + Mb

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17
Q

What is the result of eating a lot of saturated fats ?

A

CV disease

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18
Q

2 impacts of eating lots of unsaturated fats ?

A
  • boosts delivery of O2
  • reduces joint stiffness + inflammation
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19
Q

What are MINERALS ?

A

essential inorganic micronutrients

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20
Q

What is CALCIUM important for ?

A
  • bone health
  • muscle contraction
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21
Q

What is IRON important for ?

A
  • hb formation
  • enzyme reactions
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22
Q

What is PHOSPHOROUS important for ?

A
  • bone health
  • energy production
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23
Q

What are VITAMINS ?

A

essential organic nutrients required for healthy body function

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24
Q

What does vitamin A do ?

A
  • eye health
  • antioxidant properties
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25
Q

What does vitamin D do ?

A
  • bone health
  • protects against cancer + heart disease
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26
Q

What does vitamin E do ?

A
  • antioxidant
  • skin / eye + health
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27
Q

What is the importance of water ?

A
  • essential for hydration throughout exercise
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28
Q

Give an example of when water moves substances around the body

A
  • blood plasma = 90% water
  • carries glucose to respiring muscles
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29
Q

How does water help regulate body temperature ?

A
  • moves heat to SKIN SURFACE for EVAPORATION (sweating)
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30
Q

What can dehydration cause ?

A
  • decreased SV
  • increased temp
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31
Q

What is BASAL METABOLIC RATE (BMR) ?

A
  • minimal amount of energy required to sustain physiological functions at rest
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32
Q

What is THERMIC EFFECT OF FOOD (TEF) ?

A

energy required to EAT, DIGEST, ABSORB + USE food

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33
Q

What is ENERGY EXPENDITURE ?

A
  • sum of BMR + TEF + physical activity energy expenditure
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34
Q

What percentage of energy expenditure does physical activity account for ?

A

30% - but can be far higher for athletes

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35
Q

Per hour of rest, how many kcal does the body use (per kg of body mass) ?

A

1 kcal per kg of body mass (1 kcal / kg / hr)

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36
Q

What is ENERGY BALANCE ?

A

relationship between ENERGY INTAKE + EXPENDITURE

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37
Q

energy intake>energy expenditure

A
  • weight gain
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38
Q

energy intake<energy expenditure

A
  • weight loss
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39
Q

What are ERGOGENIC AIDS ?

A

substance / object / method used to improve performance

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40
Q

What are PHARMACOLOGICAL AIDS ?

A
  • group of ergogenic aids used to increase hormonal levels or neural transmitters
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41
Q

What are ANABOLIC STEROIDS ?

A
  • synthetic derivative of testosterone
  • can be injected/taken in tablets
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42
Q

What is ERYTHROPOIETIN (EPO) ?

A
  • naturally produced hormone secreted by kidneys
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43
Q

What are the performance benefits of EPO ?

A
  • Increased RBCs + Hb
  • increased aerobic capacity + o2 transport
  • increased intensity + duration
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44
Q

What are the risks of EPO ?

A
  • Hyper-viscosity
  • decreased Q
  • risk of blood clots + heart disease
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45
Q

What are the performance benefits of anabolic steroids ?

A
  • increased muscle mass
  • increased recovery
  • increased intensity + duration
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46
Q

What are the risks of anabolic steroids ?

A
  • mood swings
  • liver damage
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47
Q

What is the Human Growth Hormone (HGH) ?

A
  • synthetic product
  • replicates natural growth hormone
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48
Q

What are the performance benefits of the HGH ?

A
  • increased fat metabolism
  • increased blood glucose levels
49
Q

What are the risks of HGH ?

A
  • enlarged vital organs
  • increased risk of cancer/diabetes
50
Q

What are PHYSIOLOGICAL AIDS ?

A
  • group of ERGOGENIC AIDS used to increase RATE OF ADAPTION + performance
51
Q

What is BLOOD DOPING ?

A
  • RBC vol. increased
  • Removed 4-6 weeks before
52
Q

What are the performance benefits of blood doping ?

A
  • increased RBC + Hb
  • increased O2 transport + aerobic capacity
  • increased intensity + duration
53
Q

What are the risk of blood doping ?

A
  • heart failure
  • transfusion infection risk
54
Q

What is IHT?

A

-Training at sea level under hypoxic conditions

55
Q

What are the performance benefits of IHT ?

A
  • Acclimatisation
  • increased buff.cap = delayed OBLA
56
Q

What are the risks of IHT ?

A
  • dehydration
  • decreased immune function
57
Q

What is BUFFERING CAPACITY ?

A

ability to RESIST a CHANGE IN pH

58
Q

What is OBLA ?

A
  • dramatic rise in blood lactate levels causing the onset of fatigue
59
Q

Give examples of pre + post event cooling aids

A
  • 10-30mins before - ice vests,
  • Injury - Ice packs/sprays
  • Post Event - Ice baths
60
Q

What is THERMAL STRAIN ?

A
  • additional pressure placed on body by increased temp.
61
Q

What is CARDIOVASCULAR DRIFT ?

A

upwards drift in HR during prolonged endurance exercise with little/no change in workload.

62
Q

What are the performance benefits of cooling aids ?

A
  • decrease DOMS
  • speed up recovery
63
Q

What are the risks of cooling aids ?

A
  • ice burns
  • chest pain
64
Q

What is the GLYCAEMIC INDEX ?

A

rating scale of how quickly CHOs affect blood glucose levels

65
Q

What is HYPOGLYCAEMIA ?

A
  • low blood glucose levels associated w/dizziness, shaking + raised HR
66
Q

Define glycogen loading

A

manipulation of CHO intake a week before competition to maximise glycogen stores

67
Q

What are the performance benefits of glycogen loading ?

A
  • increased glycogen stores
  • increased endurance capacity
68
Q

What are the risks of glycogen loading ?

A
  • gastrointestinal problems
  • injury risk
69
Q

What is a HYPOTONIC SOLUTION ?

A

lower conc. of glucose than blood
- Vital during prolonged exercise

70
Q

What is an ISOTONIC SOLUTION ?

A
  • EQUAL CONCENTRATION of glucose as blood
  • 1 hr long events
71
Q

What is a HYPERTONIC SOLUTION ?

A
  • HIGHER CONC. of glucose than blood stream
  • during recovery to avoid dehydration
72
Q

What is creatine ?

A

powder/tablet that increases PC stores for very high intensity energy production

73
Q

What is CAFFEINE ?

A
  • Stimulates CNS + breaksdown FFAs to provide aerobic energy
74
Q

What are the performance benefits of caffeine ?

A
  • focus + concentration
  • preservation of muscle glycogen
75
Q

What are the risks of caffeine ?

A
  • diuretic = dehydration
  • insomnia + anxiety
76
Q

What is BICARBONATE ?

A

ALKALINE which acts as a BUFFER to NEUTRALISE acidity rises in bloodstream

77
Q

What are the performance benefits of bicarbonate ?

A
  • increased buff cap
  • increased LA Tolerance delays OBLA
  • increased intensity + duration
78
Q

What are the risks of bicarbonate ?

A
  • gastrointestinal problems
  • unpleasant taste = nausea
79
Q

What are NITRATES ?

A

INORGANIC COMPOUNDS which DILATE blood vessels + reduce BP

80
Q

What are the performance benefits of nitrate ?

A
  • reduced blood pressure
  • increased blood flow
81
Q

What are the risks of nitrate ?

A
  • headaches
  • carcinogenic risks
82
Q

Caloric guideline for men

A

2500 cal./day

83
Q

Caloric guideline for women

A

1940 cal./day

84
Q

Diet splits for both men + women

A
  • 55% CHO
  • 15% Protein
  • 30% Fats
85
Q

2 types of CHOs

A
  • Starch
  • Sugars
86
Q

Example of starches + where they are stored

A
  • Rice/Potatoes
  • Stored as glycogen in liver + muscles
87
Q

Example of sugars + where they’re stored

A
  • Fruits + Honey
  • Circulates bloodstream as glucose
88
Q

3 effects of dehydration

A
  • Decreased SV
  • Increased Temp
  • Increased HR
89
Q

Name 3 minerals

A

Calcium
Iron
Phosporous

90
Q

Name 6 vitamins

A

ADE
KCB

91
Q

Functions of Vitamin K

A
  • Blood clotting
  • Bone health
92
Q

funtions of Vitamin C

A

blood vessels + soft tissue

93
Q

Functions of Vitamin B

A

Food breakdown
Hb formation

94
Q

3 impacts of insufficient calorie intake

A
  • Atrophy
  • Decreased intensity + duration
  • illness/injury risk
95
Q

energy intake=energy expenditure

A

weight remains the same

96
Q

how many METs are used sitting quietly

A

1 MET

97
Q

How many METs are used running at 11min/mile

A

9 METs

98
Q

What is energy intake?

A

Total amount of energy consumed from food + drink

99
Q

Name the 3 Pharmacological Aids

A
  • Anabolic Steroids
  • EPO
  • HGH
100
Q

Name the 3 physiological aids

A
  • Blood Doping
  • IHT
  • Cooling Aids
101
Q

what are the 2 legal ergogenic aids

A

IHT + Cooling Aids

102
Q

6 Nutritional Aids

A
  • Glycogen Loading
  • Pre, Post + During Event/Training Meal
  • Caffiene
  • Nitrate
  • Hydration
  • Bicarbonate
103
Q

Describe a pre-event meal

A
  • CHO Meal 3 hrs before
  • High Gl food 1-2hrs before
104
Q

Describe a during event meal

A
  • Small amounts in long activities
105
Q

Describe a post-event meal

A
  • CHOs within 30m of finishing then 2hr intervals
106
Q

Benefits of pre-event/training meal

A
  • Tops up liver glycogen
  • Maintains blood glucose levels
107
Q

Drawback of pre-event/training meal

A
  • CHOs could cause fatigue/dizziness prior to event
108
Q

Benefits of during event meal

A
  • Tops up liver glycogen
  • Maintains blood glucose levels
109
Q

Drawbacks of during event meal

A
  • Difficult during activity
  • Must be pre-planned
110
Q

Benefits of post-event/training meal

A
  • quicker glycogen recovery
111
Q

Drawback of post-event/training meal

A
  • Not always practical within 30m of finishing
112
Q

2 causes of dehydration

A
  • Increased Fatigue
  • Increased HR
113
Q

4 main supplements

A
  • Creatine
  • Caffiene
  • Bicarbonate
  • Nitrates
114
Q

Which Nutritional Aids + Dietary supplements are illegal?

A

None

115
Q

Benefits of Creatine

A
  • Increased PC stores
  • Increased max. + explosive strength
116
Q

Drawbacks of Creatine

A
  • Weight gain
  • Muscle cramps
117
Q

Describe a pre-training meal

A
  • Small meal 30-60mins before
118
Q

Describe a post-training meal

A
  • Meal within 2 hrs

A-Level PE (25 decks)

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