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A-LEVEL PE (OCR) > PAPER 1 - Diet and Nutrition > Flashcards

PAPER 1 - Diet and Nutrition Flashcards

1
Q

Define MACRO-NUTRIENTS

A

a TYPE OF FOOD (e.g. fat, protein, carbohydrate) required in LARGE AMOUNTS in the diet

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2
Q

Define MICRO-NUTRIENTS

A

VITAMINS and MINERALS we only needed in small amounts that play an important role in well-being

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3
Q

Define ENZYME

A

BIOLOGICAL CATALYSTS which increases the speed oh chemical reactions

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4
Q

Define GLUCOSE

A

a SIMPLE SUGAR which is an important ENERGY SOURCE in living organisms and is a component of many carbohydrates

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5
Q

Define KCAL

A

calorie

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6
Q

Define AMINO ACID

A

the building blocks of proteins

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7
Q

Define BMI

A

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

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8
Q

Define THERMIC

A

temperature

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9
Q

Define METABOLISM

A

how quickly you burn calories or fat - the CHEMICAL PROCESSES that let you stay alive

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10
Q

Define EXPENDITURE

A

the amount of energy (or calories) that a person needs to carry out a physical function

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11
Q

What do PROTEINS do ?

A
  • growth and repair
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12
Q

Give examples of proteins

A

meat / fish / beans / nuts

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13
Q

What do FATS do ?

A

store energy

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14
Q

What are the two types of fats ?

A

saturated and unsaturated

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15
Q

What are saturated fats at room temperature ?

A

solid (cheese)

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16
Q

What are unsaturated fats at rood temperature ?

A

liquid (avacado / nuts / oil)

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17
Q

What are LDLs ?

A

Low Density Lipoproteins - get stuck to arteries

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18
Q

What are HDLs ?

A

High Density Lipoproteins - get rid of LDLs

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19
Q

What does FIBRE do ?

A
  • helps digestion

- lowers cholesterol

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20
Q

Give examples of fibre

A

fruit / nuts / vegetables / wholegrains

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21
Q

What are CARBOHYDRATES ?

A
  • sugars and starch

- stored as glycogen and converted to glucose for energy

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22
Q

Give examples of starch

A
  • rice

- potatoes

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23
Q

Where is starch stored ?

A

liver and muscles

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24
Q

Give examples of sugar

A
  • fruit

- honey

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25
Where is sugar stored ?
in the blood stream (as glucose)
26
Does glycogen (starch) produce energy for aerobic or anaerobic energy ?
aerobic
27
Why would an athlete want an energy during a competition and pasta before a competition ?
ENERGY DRINK - glucose = sugar - good for anaerobic energy - provides energy there and then PASTA - glycogen = starch - good for aerobic energy - help sustain energy levels through out
28
What does surplus glucose (high sugar diet) get converted to ?
TRIG-LY-CERI-DES (body fat)
29
Give examples of muscle proteins
- haemoglobin (Hb) - enzymes - Mb
30
What do fats provide ?
- essential fatty acids - fat-soluble vitamins A, D and E - aerobic energy source
31
Which is better for you, saturated or unsaturated fats ?
unsaturated
32
What is the result of eating a lot of saturated fats ?
cardiovascular disease
33
What is the result of eating a lot of unsaturated fats ?
- boosts delivery of oxygen - improves endurance and recovery rates - reduces joint stiffness and inflammation
34
What are MINERALS ?
essential inorganic nutrients (micros)
35
What do minerals do ?
- bone and tooth health - controlling body fluids - enzyme formation
36
What is CALCIUM important for ?
- bone health - muscle contraction - blood clotting - nerve transmission
37
What is IRON important for ?
- formation of haemoglobin - enzyme reactions - immune system
38
What is PHOSPHOROUS important for ?
- bone health | - energy production
39
Give some examples of TRACE MINERALS (mineral required in small amounts)
- zinc - iodine - fluoride
40
What are VITAMINS ?
essential organic nutrients
41
What are the two types of vitamins ?
fat-soluble vitamins / water-soluble vitamins
42
What are FAT-SOLUBLE VITAMINS ?
- fatty foods - animal products - vitamin A, D, E, K
43
What does vitamin A do ?
- antioxidant - eye health - cell and bone growth
44
What does vitamin D do ?
- bone health | - protects against cancer and heart disease
45
What does vitamin E do ?
- antioxidant | - skin / eye / immune health
46
What does vitamin K do ?
- blood clotting | - bone health
47
What are WATER-SOLUBLE VITAMINS ?
- require regular intake | - vitamin C, B
48
What does vitamin C do ?
- skin - blood vessel - tendon / ligament - bones
49
What does vitamin B do ?
- breakdown food - haemoglobin formation - skin / eye / nervous system health
50
What is the importance of water ?
- chemical reactions - dissolve and move substances - regulates temperature - hydration
51
Give an example of when water moves substances around the body
blood plasma is 90% water and carries glucose to respiring muscles
52
How does water help regulate body temperature ?
moves heat to the SKIN SURFACE for EVAPORATION (sweating) or to LUNG TISSUE for EXPIRATION as water vapour.
53
What can dehydration cause ?
- decreased plasma volume / SV | - increased temp / HR
54
What is ENERGY EXPENDITURE ?
BMR + thermic effect of food (TEF) + energy expenditure through physical activity
55
What is BASAL METABOLIC RATE ?
minimum amount of energy required to sustain essential physiological functions at rest
56
What is THERMIC EFFECT OF FOOD (TEF) ?
energy required to EAT, DIGEST, ABSORB and USE food - small % of energy expenditure
57
How do you calculate the BMR of a woman ?
655 + (9.6 x weight kg) + (1.8 x height cm) - (4.7 x age yrs)
58
How do you calculate the BMR of a man ?
66 + (13.7 x weight kg) + (5.0 x height cm) - (6.8 x age yrs)
59
What is PHYSICAL ACTIVITY ENERGY EXPENDITURE ?
total number of CALORIES required to perform DAILY TASKS - measured in MET values
60
What is METABOLIC EQUIVALENT VALUE (MET) ?
ratio of performer's working metabolic rate to their resting metabolic rate
61
What percentage of energy expenditure does physical activity account for ?
30% - but can be far higher for athletes
62
Per hour of rest, how many kcal does the body use (per kg of body mass) ?
1 kcal per kg of body mass (1 kcal / kg / hr)
63
How many METs is light exercise ?
> 3.0 MET
64
How many METs is moderate exercise ?
3.0 - 5.9 MET
65
How many METs is vigorous exercise ?
<6.0 MET
66
How do you calculate your daily kcal ?
BMR + MET
67
What is ENERGY INTAKE ?
total amount of energy from food and drink consumed (joules / kcal)
68
What is ENERGY BALANCE ?
the relationship between ENERGY INTAKE and ENERGY EXPENDITURE
69
What happens if energy intake is higher than energy expenditure ?
- weight gain - increase body fat % - negative health / performance
70
What happens if energy intake is lower than energy expenditure ?
- weight loss
71
What are ERGOGENIC AIDS ?
a substance / object / method used to improve performance
72
What are PHARMACOLOGICAL AIDS ?
- group of ergogenic aids - increase levels of hormones / neural transmitters - anabolic steroids / erythropoitin / human growth hormone
73
What are ANABOLIC STEROIDS ?
- illegal synthetic hormones - resemble testosterone - promote protein synthesis for muscle growth
74
What is ERYTHROPOIETIN (EPO) ?
- naturally produced hormone | - production of red blood cells
75
What are the performance benefits of EPO ?
- increase oxygen transport - increase aerobic capacity - increase intensity and duration
76
What are the risks of EPO ?
- increased blood viscosity (HYPER-VISCOSITY) - decreased cardiac output - risk of blood clots
77
What are the performance benefits of anabolic steroids ?
- increased muscle mass - increased speed of recovery - increased intensity and duration
78
What are the risks of anabolic steroids ?
- aggression - mood swings - liver damage
79
What is the Human Growth Hormone (HGH) ?
- synthetic product - replicates naturally produced growth hormone - difficult to detect
80
What are the performance benefits of the HGH ?
- increased fat metabolism - increased blood glucose levels - increased speed of recovery
81
What are the risks of HGH ?
- abnormal bone and muscle development - enlargement of vital organs - increased risk of cancer
82
What are PHYSIOLOGICAL AIDS ?
a group of ERGOGENIC AIDS used to increase the RATE OF ADAPTION by the body to increase performance
83
What is BLOOD DOPING ?
illegal method of increasing red blood cell count by infusing blood prior to competition
84
What are the performance benefits of blood doping ?
- increased RBC | - increased O2 transport
85
What are the risk of blood doping ?
- increased blood viscosity - decreased cardiac output - heart failure - transfusion reaction
86
What is INTERMITTENT HYPOXIC TRAINING ?
- interval training with work intervals performed under hypoxic conditions - mask supplying low ppO2 - 4-8 weeks of 1-3 mins duration
87
What are the performance benefits of IHT ?
- increased buffering - delays OBLA - increased RBC and haemoglobin
88
What are the risks of IHT ?
- benefits quickly lost - lose motivation - decrease immune functions
89
What is BUFFERING CAPACITY ?
the ability to RESIST CHANGE IN pH
90
What is OBLA ?
Onset of Blood Lactate Accumulation | - the point where there is a dramatic rise in blood lactate levels causing the onset of fatigue
91
What are COOLING AIDS ?
a range of products used to reduce core temperature, treat injury and speed up recovery - reduce THERMAL STRAIN and CARDIOVASCULAR DRIFT
92
What cooling aids would be used pre-event ?
- ice vests - cold towel wraps - reduce over heating / sweating / dehydration
93
What cooling aids would be used for injury treatment ?
- ice packs - sprays - nerve endings are numbed to reduce pain
94
What cooling aids are used post-event ?
- ice baths - speed up recovery - decreasing DOMS - blood vessels constrict - removing waste
95
What is THERMAL STRAIN ?
additional pressure placed on the body by an increase in temperature that can cause short and long term negative effects
96
What is CARDIOVASCULAR DRIFT ?
UPWARDS DRIFT of HEART RATE during SUSTAINED STEADY-STATE ACTIVITY associated with an increase in body temperature
97
What are the performance benefits of cooling aids ?
- decrease sweating - decrease pain and swelling - decrease DOMS - increase recovery
98
What are the risks of cooling aids ?
- ice burns - hide injuries - chest pain
99
What should an ENDURANCE athlete eat PRE-EVENT ?
SLOW-DIGESTING CARBS - 3hrs before - 1-4g per kg of low glycaemic index HIGH GI CARBS - 1hr before - be careful of hyhpoglycaemia
100
What is the GLYCAEMIC INDEX ?
a rating scale showing how quickly a carbohydrate affects blood glucose levels
101
What is HYPOGLAEMIA ?
low blood glucose levels associated with dizziness, shaking and raised HR
102
What should an ENDURANCE athlete eat DURING EVENT ?
longer than 1hr = 30-60g of high GI carbs
103
What should an ENDURANCE athlete eat POST-EVENT ?
- 1 - 1.5g per kg of carb per hour - within 30 mins - repeated every 2 hours
104
What should a STRENGTH athlete eat PRE-TRAINING
30-60mins before - small meal - equal quantities of carbs and protei - quickly accessed
105
What should a STRENGTH athlete eat POST-TRAINING ?
as soon as possible - high GI carbs - protein - replace lost glycogen
106
What is GLYCOGEN LOADING ?
manipulation of carbohydrate intake in the week before competition to maximise stores of glycogen
107
What are the performance benefits of glycogen loading ?
- increased glycogen stores - increased endurance - decreased fatigue
108
What are the risks of glycogen loading ?
- hypoglycaemia in depletion phase | - poor recovery in depletion phase
109
What are the risks of DEHYDRATION ?
- decrease heart regulation - increase blood viscosity - increased fatigue
110
What are ELECTROLYTES ?
SALTS and MINERALS that conduct ELECTRICAL IMPULSES - lost through sweat
111
What are the effects of losing electrolytes ?
- fatigue - cramping - 2% body weight in sweat = 20% decrease in performance
112
What is a HYPOTONIC SOLUTION ?
- LOWER CONCENTRATION of glucose than the blood stream - quickly replaces lost fluids - small amounts of glucose - hydration without energy boost
113
What is an ISOTONIC SOLUTION ?
- EQUAL CONCENTRATION of glucose as blood stream - absorbed at SAME RATE as water - quickly re-hydrate and supply glucose - middle-distance athletes
114
What is a HYPERTONIC SOLUTION ?
- HIGHER CONCENTRATION of glucose as blood stream - absorbed at SLOWER RATE than water - glycogen replenishment - additional water needed - ultra-distance athletes
115
What are CREATINE SUPPLEMENTS ?
consumption of CREATINE MONOHYDRATE to increase stores of PC to increase intensity and duration
116
What are the INITIAL effects of creatine supplements ?
creatine pulls water -> muscle cell = increase protein synth
117
What are the SUBSEQUENT effects of creatine supplements ?
increased work = increased muscle mass
118
What is CAFFEINE ?
stimulant used to heighten NERVOUS SYSTEM and MOBILISE FATS to PROLONG aerobic energy production
119
What are the performance benefits of caffeine ?
- nervous stimulation - focus and concentration - preservation of muscle glycogen
120
What are the risks of caffeine ?
- diuretics = dehydration - insomnia - anxiety
121
What is BICARBONATE ?
an ALKALINE which acts as a BUFFER to NEUTRALISE the rise in LACTIC ACID
122
What are the performance benefits of bicarbonate ?
- increased buffering capacity - increased tolerance to lactic acid - increased intensity and duration
123
What are the risks of bicarbonate ?
- gastrointestinal problems | - unpleasant taste
124
What is NITRATE ?
INORGANIC COMPOUNDS which DILATE blood vessels, reducing BLOOD PRESSURE and increasing blood flow to the muscles
125
What are the performance benefits of nitrate ?
- reduced blood pressure - increased blood flow - increased intensity
126
What are the risks of nitrate ?
- headaches - possible carcinogenic risks - long-term effects unknown

A-LEVEL PE (OCR) (27 decks)

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