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A-Level PE AQA > Sport Anatomy: Diet and Nutrition > Flashcards

Sport Anatomy: Diet and Nutrition Flashcards

1
Q

What is atherosclerosis?

A

It is where arteries become clogged with fatty substances

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2
Q

What do high-density lipoproteins do?

A

They transport excess cholesterol in the blood back to the liver where it is broken down and are classed as ‘good cholesterol’ since they lower the risk of developing heart disease

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3
Q

What do low-density lipoproteins do?

A

They transport cholesterol in the blood to the tissue and are classed as ‘bad cholesterol’ since they are linked to an increased risk of heart disease

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4
Q

What are the two types of carbohydrates?

A

Simple and complex

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5
Q

What are simple carbs?

A

They are the quickest source of energy and are easily digested by the body.

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6
Q

Where are simple carbs found?

A

They are found in fruits as well as in processed foods and anything with refined sugar added

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7
Q

What are complex carbs?

A

A form of carbs that take longer for the body to digest

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8
Q

Where are complex carbs found?

A

Found in nearly all plant based foods and are also commonly found in bread, pasta, rice and vegetables

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9
Q

What are carbohydrates?

A

They are the principal source of energy used by the body. Also the main fuel for high intensity or anaerobic work.

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10
Q

What are carbohydrates converted in to?

A

They are converted into glucose

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11
Q

Where does glucose enter once it is converted from glycogen?

A

It enters the bloodstream

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12
Q

Where is glucose stored and what is it stored as?

A

It is stored in the muscle and liver cells as glycogen.

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13
Q

What are the different types of fats?

A

Saturated fats, Cholesterol and trans-fats

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14
Q

What are the impacts of saturated fats?

A

It can lead to excessive weight gain, reduce flexibility and lead to health problems such as CHD

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15
Q

Where are saturated fats found in foods?

A

Found in sweet and savoury foods but most come from animal sources

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16
Q

Where is cholesterol found?

A

Found in the blood

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17
Q

What fats can lead to high cholesterol levels?

A

Saturated fats

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18
Q

Where is cholesterol predominantly made?

A

It is predominantly made in the liver

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19
Q

What are two ways cholesterol is carried through the bloodstream?

A

Low-density lipoprotein and High-density lipoprotein

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20
Q

What can too much low-density lipoprotein do?

A

It can lead to fatty deposits developing in the arteries and this can have a negative effect on blood flow

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21
Q

What does high-density lipoprotein do?

A

It takes cholesterol away from the parts of the body where it has accumulated to the liver where it is disposed of

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22
Q

What are trans-fats?

A

They are artificial hydrogenated fats

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23
Q

Where can trans-fats be found in food?

A

Found in meat and dairy products

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24
Q

Why do trans-fats have a longer shelf life?

A

Because they are made from an industrial process

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25
What can trans-fats lead to?
It leads to high levels of blood cholesterol, heart disease and diabetes
26
What are fats used for?
It is used for low intensity, aerobic work such as jogging
27
Why can't fats be used for high intensity activities?
Because oxygen is in limited supply, and fats require oxygen to be broken down
28
What fat soluble vitamins are carried by fats?
Vitamins A,D,E and K
29
What are proteins a combination of?
A combination of chemicals called amino acids
30
What are proteins important for?
Important for growth and repair of muscles
31
What do proteins make?
Enzymes, hormones, and haemoglobin
32
What athletes tend to use proteins more?
They tend to be taken in more by power athletes as proteins are a major source of energy, and power athletes have a greater need to repair and develop muscle tissues
33
What do vitamins do?
They keep an individual healthy with a good immune system
34
What do vitamins allow a performer to do?
It allows them to train maximally and recover quickly
35
What does vitamin c do?
It protects cells and keeps them healthy It helps in the maintenance of bones, teeth, gums and connective tissue (ligaments) Required for breakdown of carnitine
36
What is carnitine?
It is a molecule essential for the transport of fatty acids into the mitochondria
37
What are sources of Vitamin C
Green veg and fruit
38
What does vitamin D do?
It helps absorb calcium Helps with phosphocreatine recovery in the mitochondria
39
What are sources of Vitamin D?
Made naturally by body under skin when exposed to sunlight Can come from oily fish and dairy produce
40
What does B1 (thiamin) do?
Works with other B-group vitamins to help break down and release energy from food Keeps nervous system healthy
41
What are sources of B1 (thiamin)?
Yeast, egg, liver, wholegrain bread, nuts, red meat and cereals
42
What does B2 (riboflavin) do?
Works with other B-group vitamins to help break down and release energy from food Keeps skin, eyes, and nervous system healthy
43
What are sources of B2 (riboflavin)
Dairy products, liver, vegetables, eggs, cereals and fruit
44
What does B6 do?
Helps body to use and store energy from protein and carbohydrates in food Helps form haemoglobin
45
What are sources of B6?
Meat, fish, eggs, bread, vegetables, and cereals
46
What does B12 do?
It makes red blood cells and keeps nervous system healthy
47
What are sources of B12?
Red meat, dairy products and fish
48
What are minerals?
Nutrients that are required for healthy body functions
49
What is calcium required for?
It is needed for strong bones and teeth. It is necessary for efficient nerve and muscle contraction which is important during exercise
50
What is sodium required for?
It helps regulate fluid levels in body.
51
What can too much sodium do?
It can lead to an increase in blood pressure which can lead to an increase of stroke or heart attack
52
What does iron help with?
It is involved in the formation of haemoglobin in red blood cells which help the transport of oxygen and this improves stamina.
53
What can a lack of iron lead to?
It can lead to anaemia
54
Why is fibre important?
It is important during exercise as it can slow down the time it takes the body to break down food and this results in a slower and more sustained release of energy
55
What do dietary fibres do?
They cause bulk in the small intestine, helping to prevent constipation and aiding digestion
56
Where can you find fibres?
Wholemeal bread, pasta, potatoes, nuts, seeds, fruits, vegetables and pulses
57
How much of body weight is made up of water?
60%
58
What does water carry around the body?
It transports nutrients, hormones, and waste products around the body
59
Why is water important?
It helps in regulating body temperature.
60
What process does water get lost when regulating bodily temperature?
Sweating
61
What can a lack of water lead to?
Dehydration
62
What can dehydration lead to?
. increase in blood viscosity which reduces blood flow to working muscles and the skin . sweating is reduced to prevent water loss which can result in the core temperature increasing . muscle fatigues and headaches . reduction in the exchange of waste products/ transportation of nutrients . increased heart rate, results in a lower cardiac output . decreased performance/reaction time/decision making
63
What is glycogen loading?
A form of dietary manipulation to increase glycogen stores over and above that which can normally be stored (supercompensation)
64
How can you aid glycogen storage?
An increase in water intake aids glycogen storage
65
Who uses glycogen loading?
Used by endurance performers
66
How many methods are there to glycogen loading?
There are three methods
67
What is the first method for glycogen loading?
Six days before competition, performers eat a diet high in protein for three days and exercise at a relatively high intensity to burn off any existing carbohydrate stores. Three days of a diet high in carbohydrate then follows and light training.
68
What is the theory about method 1?
That by totally depleting glycogen stores they can then be increased by up to two times the original amount (supercompensation) and can prevent a performer from 'hitting the wall'
69
What is method 2?
A day before competition, three minutes of high intensity exercise opens a 'carbo window'. Replenishing glycogen stores during the first 20 minutes immediately after exercise is when the body is most able to restore lost oxygen. The 'carbo window' closes after two hours
70
What is method 3?
Non-depletion protocol training intensity reduced the week before competition. Then three days before competition a high carbohydrate diet is followed with light intensity exercise
71
What are the positive effects of glycogen loading?
+ increases glycogen storage + increases glycogen stores in the muscle + delays fatigue + increases endurance capacity
72
What are the negative effects that occur during the carbo loading phase? (4)
- water retention which results in bloating - heavy legs - problems with digestion - weight increase
73
What are the negative effects that occur during the depletion phase of glycogen loading?
- irritability - need to alter training programmes through lack of energy
74
What is creatine monohydrate?
It is a supplement used to increase the amount of phosphocreatine stored in the muscles
75
What is phosphocreatine used for?
It is used to fuel the ATP-PC system which provides energy
76
What does increasing the phosphocreatine in muscles do? (2)
It allows for energy systems to last longer and helps improve recovery times
77
Who is most likely to experience the benefits of creatine?
Athletes in explosive events are most likely to experience the most benefits as they can perform at a higher intensity for longer
78
What are the positive effects of creatine monohydrate? (3)
+ replenishes phosphocreatine stores + allows ATP-PC system to last longer + improves muscle mass
79
What are the negative effects of creatine monohydrate?
- muscle cramps, diarrhoea, water retention, bloating and vomiting - hinders aerobic performance - mixed evidence to show benefits
80
What is sodium bicarbonate?
It is an antacid
81
What does sodium bicarbonate do?
It increases buffering capacity of blood, so it can neutralise negative effects of lactic acid and hydrogen ions that are produced in the muscles during high-intensity activity

A-Level PE AQA (33 decks)

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