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a level pe > Diet and nutrition 4.1 > Flashcards

Diet and nutrition 4.1 Flashcards

1
Q

what are the seven food groups of a healthy diet

A
  • carbohydrates
  • fats
  • fibre
  • water
  • protein
  • vitamins
  • minerals
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2
Q

what are the two types of carbohydrates?

A
  • simple carbohydrates
  • complex carbohydrates
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3
Q

what are simple carbohydrates?

A
  • easily digested so are a rapid source of energy
  • often found in process foods and anything with refined sugar added
  • found in fruit
  • good for quick energy replenishment e.g. between sets in a tennis game
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4
Q

what are complex carbohydrates?

A
  • found in nearly all plant-based e.g. bread, pasta,rice
  • take longer to digest due to being longer chains of glucose molecules resulting in a slower release of glucose into the blood and greater storage in muscles and liver
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5
Q

what type of exercise are carbohydrates the principle source of energy for?

A

high intensity and anaerobic work

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6
Q

how do carbohydrates provide energy?

A

they are broken down into glucose and enter the bloodstream. Then they are stored in the muscles and liver as glycogen (limited stores)

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7
Q

what is the glycaemic index?

A
  • ranks carbohydrates depending on their effect on blood glucose levels
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8
Q

what does low glycaemic index mean?

A
  • slower, sustained release of glucose into the blood meaning blood blood glucose levels are maintained for longer
  • should be consumed 3-4 hours before exercise
    e.g. beans on toast, pasta with a vegetable based source
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9
Q

what does a high glycaemic index mean?

A
  • cause a rapid, short rise in blood glucose
  • should be consumed 1-2 hours before exercise
    e.g. fruit smoothies, cereal bars, yoghurt
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10
Q

what are unsaturated fats?

A

healthy fat which maintain levels of ‘good’ cholesterol
e.g. nuts, fish, avocados

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11
Q

what are saturated fats?

A

unhealthy fats which are usually from animal sources.
They contain LDL cholesterol which, if levels are too high, increase risk of heart disease and strokes

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12
Q

what are trans fats?

A

manufactured fats which are solid at room temperature
- directly linked to heart disease
- e.g. margarine, baked goods

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13
Q

why are unsaturated fats beneficial?

A
  • they are a source of energy for low intensity, aerobic exercise allowing glycogen stores to be spared for higher intensity exercise
  • aid the absorption of fat soluble vitamins (vitamins A,D,E,K)which keep the immune system healthy preventing time off training
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14
Q

why is too much fat in the diet bad for an athlete?

A
  • causes weight gain and can lead to obesity:
    -> limits agility
    -> limits speed/power
    -> limits stamina/endurance
    -> limits flexibility
  • also can lead to high levels of blood cholesterol and lead to health problems such as coronary heart disease, diabetes and high blood pressure
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15
Q

function of protein:

A
  • allow growth and repair of muscle and tissue growth (aiding muscular hypertrophy)
  • also used to make haemoglobin (essential for any exercise)
  • tend to provide energy when fat and glycogen stores are low (protein is a minor source of energy)
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16
Q

sources of protein

A
  • fish, eggs, dairy products
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17
Q

what are vitamins?

A

essential nutrients which cannot be produced by the body and the body needs in small amounts in order to work properly

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18
Q

why can’t fat be used as energy for high intensity exercise?

A

Because it requires oxygen in order to be broken down into energy

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19
Q

function of vitamin D and where it can be found?

A

increased calcium absorption aiding strong bones and teeth
- main source is the sun but oily fish and dairy produce are sources

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20
Q

function of vitamin K and where can it be found?

A

helps to form proteins which are needed for blood clotting
- egg, liver oily fish, dairy foods

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21
Q

function of vitamin A and where can it be found?

A

important for vision and immune system
-eggs, leafy green vegetables, oily fish

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22
Q

function of vitamin E and where can it be found?

A

enhances immune system as it acts as an antioxidant
- vegetable oils

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23
Q

what are the water soluble vitamins?

A

vitamin C and B group vitamins
- need to be taken daily

24
Q

function of vitamin C and where can it be found

A
  • protects cells and keeps them healthy
    found in green vegetables and fruit
25
Q

function of vitamin B1 (thiamin) and where can it be found

A
  • keeps the nervous system healthy and helps to break down and release energy from food
  • found in yeast, eggs, nuts
26
Q

function of vitamin B2(riboflavin) and vitamin B3 (niacin)

A
  • help to break down and release energy from food
  • keep skin, eyes and nervous system healthy
    found in fruit, cereals, dairy products
27
Q

function of vitamin B6 and where can it be found?

A
  • helps to form haemoglobin
  • helps the body to use and store energy from protein and carbohydrate in food
    found in meat, eggs, fish, vegetables, bread
28
Q

function of vitamin B12(folate) and where can it be found?

A
  • releases energy from food
  • makes red blood cells
  • keeps the nervous system healthy
    found in red meat, fish and dairy products
29
Q

what are minerals?

A
  • they assist bodily functions and tend to be dissolved in the body as ions called electrolytes
30
Q

function of sodium

A
  • helps with effective muscle contractions as it is an electrolyte (prevents cramps)
  • maintaining fluids meaning it helps to prevent dehydration
31
Q

function of iron

A

used in production of red blood cells (transportation of oxygen)

32
Q

definition of balanced diet

A

a diet consisting of a variety of different food, providing adequate amounts of the nutrients necessary, for good health

33
Q

function of calcium

A

bone and muscle health and is needed for muscle contractions

34
Q

functions of water

A
  • transports nutrients, waste products and hormones
  • lubricates the joints, organs and eyes
  • regulates body temperate through sweat evaporation (however this causes water loss which can lead to dehydration)
  • keeps the blood viscous (aids oxygen delivery as blood can move around the body easier)
  • cell function
35
Q

definition of dehydration

A

occurs when the body is losing more fluid than it is taking in

36
Q

effects of dehydration

A
  • cannot cool the body down leading to overheating and feeling nauseas and the need to stop after initially reducing performance
  • fatigue -> blood becomes more viscous so oxygen delivery slows
  • increased heart rate
  • deterioration in reaction time/ poor decision making
37
Q

how to prevent dehydration

A
  • wear appropriate clothing to slow down the rate at which body temp rises
  • drink lots of water especially if doing lots of exercise as breathing rate increases and therefore more water is lost
38
Q

how do electrolytes help to maintain hydration

A

they allow the uptake of water and maintain the correct rate of movement in and out of cells

39
Q

impact of low electrolytes on performance

A
  • could cause cramp -> may have to stop/performance levels decrease
  • muscle weakness and fatigue -> decreased muscular endurance
  • causing drowsiness and impairing decisions -> timing of decision may be wrong, whole decision could be wrong (as electrolytes conduct electrical impulses allowing the brain to work properly)
  • could interfere with the nervous control of heart leading to an abnormal heart rhythm (electrolytes conduct electrical impulses allowing the heart t conduct properly)
40
Q

what are supplements?

A

substances used to improve health and wellbeing or enhance performance.
- they can be legal or illegal

41
Q

what is creatine monohydrate and how is it used/beneficial?

A
  • increases phosphocreatine stores in the muscles meaning the ATP-PC energy system can last longer as the resynthesis of ATP can occur quicker and the athlete can work maximally for longer.
  • it can also help to improve recovery times
42
Q

possible side effects of creatine monohydrate

A
  • muscle cramps
  • diarrhoea
  • water retention
  • hinders aerobic performance
43
Q

what are the benefits of taking sodium bicarbonate?

A

it is an alkali which neutralises the effects of lactate production (increases the buffering capacity of the blood) and therefore should delay fatigue and allows the performer to remain at a high intensity for longer.
- possible benefits for events where the lactic acid system dominates or where there is 30-90 seconds of maximal work

44
Q

what are possible side effects of taking sodium bicarbonate?

A
  • vomiting
  • it also has limited effectiveness
45
Q

benefits of taking caffeine for an endurance athlete

A

caffeine increases the use of fat for energy which aids an endurance athlete to maintain glycogen (which are limited) for harder parts of the race e.g. a hill or spring finish where higher intensity is needed. Called ‘glycogen sparing’

46
Q

benefits of taking caffeine for a games player

A
  • it is a stimulant so improves alertness, reaction time and decision making
47
Q

possible side effects of taking caffeine

A
  • dehydration
    -insomnia (reduces recovery)
  • muscle and stomach cramps (hinders performance)
  • loss of fine control
  • large quantities are against the rules of most sports
48
Q

how does glycogen loading benefit a performer?

A
  • it maximises aerobic energy production which prevents endurance athletes from ‘hitting the wall’
49
Q

at what intensity of exercise is glycogen used for ATP resynthesis

A

65% of max heart rate

50
Q

what is method one of glycogen loading?

A
  • a 6 day process including 3 days depletion (high protein, low carbohydrates and high intensity training) then 3 days replenishment (high carbohydrate and low intensity training)
51
Q

benefits of method one of glycogen loading

A
  • aims to fully deplete glycogen stores before replenishing them meaning they can be replenished by up to 2x their original levels -> called ‘supercompensattion’
52
Q

cons of method one of glycogen loading

A
  • could effect training as it is a 6 day programme
53
Q

what is method 2 of glycogen loading?

A
  • day before completion/performance
  • athlete completes at least 3 minutes of high intensity training to open the ‘carbowindow’
54
Q

what is the ‘carbowindow’?

A

a 20 minute period immediately after exercise when the body is most able to restore lost glycogen

55
Q

what is method three of glycogen loading?

A
  • 3 day process with no depletion stage
  • training intensity is reduced the week before competition
  • 3 days before competition a high carbohydrate diet is followed with light intensity exercise
56
Q

benefits of glycogen loading

A
  • increased glycogen storage
  • increased glycogen store in muscles
  • delays fatigue
  • increased endurance capacity
57
Q

cons of glycogen loading

A

during the depletion stage:
- irritability (could effect relationship with coach and therefore effect training)
- can feel the need to alter training programme due to lack of energy
during the replenishment stage:
- heavy legs (could affect level of training)
- affects digestion
- weight increases (particularly problematic for weight sensitive sports e.g.horse riding)

a level pe (10 decks)

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