Paper 2: Exercise-related Function Of Food Classes Flashcards
What are the 7 components of a healthy, balanced diet?
- Carbohydrates
- Proteins
- Fats
- Minerals
- Vitamins
- Fibre
- Water
How do carbohydrates contribute to physical activity and sport?
- Main provider of energy for the body
- Broken down into glucose, absorbed into bloodstream to help provide energy.
What are some sources of carbohydrates?
- Pasta
- Rice
- Potatoes
What is proteins contribution to physical activity and sport?
- Aids muscles recovery and repair after intense exercise
- Smallest source of energy
- Helps muscle growth
Sources of proteins
- Meat
- Cheese
- Nuts
- Milk
What are fats contribution to physical activity and sport?
- Major provider of energy for low-intensity exercise
- Glycogen stores depleted then stored adipose tissue is used to provide energy.
- Useful for insulation
- Too much trans or saturated fats can raise LDL cholesterol and increase likelihood of CVD.
Sources of saturated fats
- Butter
- Confectionery
- Cheese
Sources of unsaturated fats
- Avocados
- Nuts
What are minerals contribution to physical activity and sport?
Minerals have multifunctional roles and include:
- calcium
- iron
- sodium.
What does calcium do?
Calcium can help to aid bone regeneration and protection.
What does iron do?
Iron aids the transport of oxygen to the working muscles, due to it being a key component in haemoglobin and myoglobin.
What does sodium do?
Sodium helps to maintain the electrolyte balance, improving cell maintenance.
Sources of minerals
- Milk (calcium)
- Beans (magnesium)
- Cheese (sodium)
What does vitamin C and D do?
Vitamin C and D help to maintain the immune system, keeping an athlete fit and healthy for a longer duration in the sporting calendar.
- Can also aid the strengthening of bones.
What does Vitamin B12 do?
Vitamin B12 can help to increase an athlete’s metabolism.
- helps contribute to energy levels
- help maintain a lean body composition
What does vitamin B-complex do?
Vitamin B-complex can help to reduce anxiety, which can improve sports performance that requires fine motor control.
Sources of vitamins
- Fruit
- Whole grains
- Seeds
What does fibre do?
Fibre plays a role in effective digestion, and can prevent overeating, which could help optimise the athlete’s percentage body fat.
Sources of fibre
- brown rice
- nuts
- jacket potatoes
- bran cereal
Why is water so important to an athlete?
- Exercise performance decrease when the athlete is dehydrated by 5% of their body weight
- Side effects of dehydration
What are the side effects of dehydration?
- Dizziness
- Headache
- Increased body temperature
- Increased HR
How should an athlete hydrate?
3 hours before exercise:
- 0.5 litres of water
30 minutes prior to exercise:
- 0.25 litres
During exercise:
- keep intaking water
After exercise:
- 0.5 litres within 30 mins
What are the effects of dehydration?
- Increased HR
- Causes muscular fatigue
- Early onset of fatigue
Whats the recommended amount of water consumption when exercising?
170ml of fluid every 15 to 20 minutes when exercising.
Fluid consumed should be water or isotonic sports drinks. Not diuretic type drinks such as coffee.
