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PE Section A > Paper 2: Exercise-related Function Of Food Classes > Flashcards

Paper 2: Exercise-related Function Of Food Classes Flashcards

1
Q

What are the 7 components of a healthy, balanced diet?

A
  • Carbohydrates
  • Proteins
  • Fats
  • Minerals
  • Vitamins
  • Fibre
  • Water
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2
Q

How do carbohydrates contribute to physical activity and sport?

A
  • Main provider of energy for the body
  • Broken down into glucose, absorbed into bloodstream to help provide energy.
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3
Q

What are some sources of carbohydrates?

A
  • Pasta
  • Rice
  • Potatoes
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4
Q

What is proteins contribution to physical activity and sport?

A
  • Aids muscles recovery and repair after intense exercise
  • Smallest source of energy
  • Helps muscle growth
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5
Q

Sources of proteins

A
  • Meat
  • Cheese
  • Nuts
  • Milk
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6
Q

What are fats contribution to physical activity and sport?

A
  • 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.
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7
Q

Sources of saturated fats

A
  • Butter
  • Confectionery
  • Cheese
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8
Q

Sources of unsaturated fats

A
  • Avocados
  • Nuts
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9
Q

What are minerals contribution to physical activity and sport?

A

Minerals have multifunctional roles and include:

  • calcium
  • iron
  • sodium.
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10
Q

What does calcium do?

A

Calcium can help to aid bone regeneration and protection.

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11
Q

What does iron do?

A

Iron aids the transport of oxygen to the working muscles, due to it being a key component in haemoglobin and myoglobin.

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12
Q

What does sodium do?

A

Sodium helps to maintain the electrolyte balance, improving cell maintenance.

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13
Q

Sources of minerals

A
  • Milk (calcium)
  • Beans (magnesium)
  • Cheese (sodium)
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14
Q

What does vitamin C and D do?

A

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.
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15
Q

What does Vitamin B12 do?

A

Vitamin B12 can help to increase an athlete’s metabolism.

  • helps contribute to energy levels
  • help maintain a lean body composition
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16
Q

What does vitamin B-complex do?

A

Vitamin B-complex can help to reduce anxiety, which can improve sports performance that requires fine motor control.

17
Q

Sources of vitamins

A
  • Fruit
  • Whole grains
  • Seeds
18
Q

What does fibre do?

A

Fibre plays a role in effective digestion, and can prevent overeating, which could help optimise the athlete’s percentage body fat.

19
Q

Sources of fibre

A
  • brown rice
  • nuts
  • jacket potatoes
  • bran cereal
20
Q

Why is water so important to an athlete?

A
  • Exercise performance decrease when the athlete is dehydrated by 5% of their body weight
  • Side effects of dehydration
21
Q

What are the side effects of dehydration?

A
  • Dizziness
  • Headache
  • Increased body temperature
  • Increased HR
22
Q

How should an athlete hydrate?

A

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

23
Q

What are the effects of dehydration?

A
  • Increased HR
  • Causes muscular fatigue
  • Early onset of fatigue
24
Q

Whats the recommended amount of water consumption when exercising?

A

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.

25
Q

What is glycogen/carbohydrate loading?

A

Carb loading aims to increase the quantity of stored muscle glycogen, to increase the amount of stored energy for an upcoming endurance event.

  • Glycogen is a stored form of glucose.
26
Q

How is glycogen loading used?

A

Completed in the week building up to an endurance event and takes place as follows:

  • Participation in endurance exercise helps to deplete the body stores of glycogen, 7 days prior to the event.
  • Next 3 days, lower than normal level of carbs in diet. Training is moderate with similar intensity and low duration.
  • 3-4 days prior to the event, carb intake greatly increased, fatty foods replaced by carbs. Training greatly reduced.
  • Endurance event takes place.
27
Q

What are the risks of carbohydrate loading?

A
  • Feeling bloated
  • Digestive problems
  • Nausea
28
Q

Examples of dietary supplements (nutritional aids) :

A
  • Creatine
  • Caffeine
  • Sodium Bicarbonate
29
Q

What does supplementing creatine do?

A
  • Raises levels of PC stores within the body’s muscles.
  • Greater production of power and maximum strength.
  • Extends how long the body can rely on ATP-PC as an energy source.
  • Benefitting short bouts of high-intensity exercise.
30
Q

What are the effects of consuming large amounts of creatine?

A
  • Muscular cramps
  • Kidney damage
  • Excess water retention
31
Q

What does caffeine do for a sports performer?

A
  • Lowering the perceived effort that the athlete thinks they are working at.
  • Improved nervous stimulation.
  • Higher levels of fat metabolism.
  • Glycogen stores spared.
32
Q

What are the side effects of consuming caffeine for sports performance?

A
  • Irritability
  • Loss of concentration
  • Dehydration
33
Q

What does sodium bicarbonate do for a sports performer?

A
  • Helps to buffer the effect of lactic acid
  • Bicarbonate helps to neutralise lactic acid, reducing the effects in the muscles
34
Q

What are the side effects of supplementing sodium bicarbonate?

A
  • Unsettled stomach
  • Nausea

PE Section A (24 decks)

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