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4.1 Flashcards

1
Q

7 classes of food which should all be present in someone’s diet

A

Carbs, Fats, Proteins, Vitamins, Minerals, Fibre, Water

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2
Q

2 types of carbs

A

Simple + complex

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3
Q

The type of natural + the type of unnatural food in which simple carbs are commonly found

A

Fruit + processed foods

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4
Q

What is added to make food processed

A

Refined sugar

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5
Q

The basis of food in which you find complex carbs

A

Plants

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6
Q

The difference in speed of digestion between the 2 types of carbs

A

Complex take longer than simple

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7
Q

4 examples of foods containing complex carbs

A

Veg, pasta, rice + bread

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8
Q

The role of carbs

A

To provide energy (for the body)

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9
Q

From which food groups must a balanced diet contain

A

All of them

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10
Q

The food group which fuels all intensities of exercise including rest

A

Carbs

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11
Q

The sugar which the carb in food is converted to during digestion

A

Glucose

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12
Q

Where the glucose produced from digestion goes

A

Into the bloodstream/blood

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13
Q

2 places where the body’s glycogen stores can be found

A

In the liver + muscles

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14
Q

Are the body’s glycogen stores limited

A

Yes

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15
Q

The type of sugar which glucose is

A

Simple

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16
Q

The type of sugar which is used by the body’s cells

A

Glucose

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17
Q

what the glycaemic index measures

A

The effect of different carbs on blood glucose levels/the release rate of carbs/the rate at which different carbs are digested

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18
Q

What it means when foods have a lower glycaemic index

A

They cause a slower, sustained release of glucose (to the blood)

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19
Q

The difference in he length of time for which blood glucose levels are maintained between food with a higher + lower glycaemic index

A

Foods with a lower glycaemic index maintain blood glucose levels for longer

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20
Q

The rate at which blood glucose levels rise immediately after consuming foods with high glycaemic indexes

A

Rapidly

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21
Q

The rough time in hours you should leave between eating foods with a low glycaemic index + exercise

A

3-4 hours

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22
Q

The rough time in hours you should leave between eating foods with a high glycaemic index + exercise

A

1-2 hours

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23
Q

The type of food which you should consume within the hour before exercise

A

Liquid (e.g. sports drinks + juices)

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24
Q

The 2 types of fat

A

Saturated + unsaturated

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25
Q

The basis of food products which contain saturated fats

A

Animal-based products

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26
Q

2 effects of consuming too much saturated fat on (components of) fitness

A

Reduced stamina, Reduced flexibility

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27
Q

4 health consequences of consuming too much saturated fat

A

Weight gain, Coronary heart disease, High blood pressure, Diabetes

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28
Q

The effect of consuming too much saturated fat on cholesterol levels

A

They increase

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29
Q

Where cholesterol is predominantly made in the body

A

In the liver

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30
Q

What in the body carries cholesterol

A

The blood

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31
Q

2 types of cholesterol

A

High-density lipoprotein (HDL) (good), Low-density lipoprotein (LDL) (bad)

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32
Q

What too much LDL can lead to develop in the arteries + the effect of this

A

Fatty deposits + reduced blood flow

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33
Q

The role of LDL

A

To transport cholesterol in the blood to the tissues

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34
Q

The medical condition which LDL are linked with

A

Heart disease

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35
Q

The function of HDL

A

To take cholesterol away from where it’s accumulated to the liver

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36
Q

What happens to the cholesterol delivered by the HDL to the liver

A

It’s disposed of

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37
Q

At type of unsaturated fat

A

Trans-fats

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38
Q

2 places where trans-fats can be naturally found

A

In meat + dairy products

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39
Q

The artificial process which is used to produce most trans-fats

A

Hydrogenation (of veg. oils)

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40
Q

What hydrogenation means for the state of veg. oils at room temp.

A

They’re solid

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41
Q

The benefit of artificial trans-fats on the food products which contain them

A

They increase their shelf life

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42
Q

What trans-fats can cause an increase in, in the blood

A

Cholesterol

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43
Q

The max. weight of trans-fats which we should consume in a day

A

5g

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44
Q

The healthier type of fats

A

Unsaturated

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45
Q

2 functions/benefits of fats

A

A major energy source, They carry fat-soluble vitamins

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46
Q

The intensity of exercise for which fats can provide energy for

A

Low intensity/aerobic exercise

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47
Q

Why fats can’t provide energy for anaerobic exercise

A

Oxygen = required for fats to be broken down

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48
Q

The only food class which can be broken down anaerobically

A

Carb.s

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49
Q

4 functions of proteins other than for general growth + repair

A

To make enzymes, hormones + haemoglobin, As a minor energy source

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50
Q

The type of athletes who would require more protein in their diet + the reason

A

Power athletes/anaerobic - for growth of muscle tissue + repair

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51
Q

When proteins provide more energy

A

When glycogen + fat stores = low

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52
Q

4 foods which are good sources of protein

A

Meat, fish, eggs + dairy products

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53
Q

The amount of vitamins + mineral needed in your diet compared to the other food classes

A

v. minimal

54
Q

2 types of vitamins

A

Fat-soluble + water-soluble

55
Q

The 4 fat-soluble vitamins

A

Vitamins A, D, E + K

56
Q

Foods where fat-soluble vitamins = normally found

A

Fatty foods + animal products (e.g. dairy products , veg. oils, eggs, liver + oily fish

57
Q

2 places where the body stores fat-soluble vit.s

A

In the liver + fatty tissues

58
Q

The 5 water-soluble vit.s

A

Vitamins c/ascorbic acid, B1/thiamin, B2/riboflavin, B6 + B12/folate

59
Q

3 examples of food containing water-soluble vit.s

A

Fruit, veg. + dairy products

60
Q

Why water-soluble vit.s must be taken daily + why excessive consumption won’t have any benefits

A

Water-soluble vit.s aren’t stored in the body - any additional amounts = excreted in the urine

61
Q

Another name for vitamin C

A

Ascorbic acid

62
Q

2 main sources of vitamin C

A

Green veg + fruit

63
Q

2 exercise-related functions of vitamin C (what it protects + 4 things it helps maintain)

A

It protects cells / keeps them healthy, It help maintain bones, teeth, gums + connective tissue

64
Q

The main source of vitamin D

A

Our body - under the skin when it’s exposed to sunlight

65
Q

2 food products which you can get vitamin D from

A

Oily fish + dairy products

66
Q

The exercise-related function of vitamin D (how it keeps bones + teeth healthy)

A

It has a role in the absorption of calcium

67
Q

4 sources of vitamin B1 (thiamin)

A

Liver, eggs, cereals + nuts

68
Q

What vitamin B1 (thiamin) helps to keep healthy (1 of its exercise-related functions)

A

The nervous system

69
Q

What do vitamins B1 (thiamin) + B2 (riboflavin) work with other B group vitamins to do (one of their exercise-related functions)

A

Break down + release energy from food

70
Q

4 sources of vitamin B2 (riboflavin)

A

Liver, eggs, cereals + veg

71
Q

3 things which vitamin B2 (riboflavin) helps keep healthy (1 of its exercise-related functions)

A

Skin, eyes + nervous system

72
Q

4 sources of vitamin B6

A

Meat, eggs, cereals + veg

73
Q

1 of vitamins B6’s exercise related functions (something it helps form)

A

It helps form haemoglobin

74
Q

2 food groups which vitamin B6 helps the body to use + store energy from

A

Proteins + carbs

75
Q

3 source of vitamin B12 (folate)

A

Red meat, dairy products + fish

76
Q

A common exercise-related function of all B group vitamins

A

They release energy from food

77
Q

An exercise-related function of vitamin B12 (folate) (what it makes)

A

It makes red blood cells

78
Q

What vitamin B12 (folate) helps to keep healthy (an exercise-related function of vitamin B12 (folate))

A

The nervous system

79
Q

What minerals assist in

A

Bodily functions

80
Q

2 main things which calcium is needed for (2 of its exercise-related functions)

A

Strong bones + teeth, Efficient nerve + muscle function

81
Q

What iron helps in the formation of (its exercise related functions)

A

Haemoglobin (in red blood cells - helps transport O2 - improves stamina)

82
Q

What a lack of iron can lead to

A

Anaemia

83
Q

The exercise-related function of sodium (what it helps regulate)

A

It helps regulate body fluid levels

84
Q

What too much sodium is linked to + 2 things which this can increase your risk of

A

High blood pressure - increases risk of strokes + heart attacks

85
Q

What electrolytes are

A

Salts + minerals found in the blood

86
Q

How electrolytes are formed by the body

A

By dissolving minerals

87
Q

2 main exercise-related functions of electrolytes

A

Facilitate transmission of nerve impulses / conduct the body’s electrical impulses, Enable effective muscle contraction, Enable effective muscle contraction

88
Q

4 good sources of minerals

A

Meat, eggs, cereals + veg

89
Q

3 examples of minerals

A

Calcium, sodium + iron

90
Q

5 good sources of fibre

A

Wholemeal bread + pasta, fruit, veg, nuts + pulses

91
Q

Why fibre is important for during exercise

A

It slows down the time it takes the body to break down food - results in a slower, more sustained energy release

92
Q

What fibre is also known as

A

Dietary fibre

93
Q

How dietary fibre aids digestion + prevents constipation

A

It causes bulk in the small intestine

94
Q

3 main roles of water in the body

A

The main component of cells /the body, For transport (of nutrients, hormones + waste products), Regulates body temp.

95
Q

What sweating during exercise can result in

A

Dehydration

96
Q

When dehydration occurs

A

When the body is losing more fluid than it’s taking in

97
Q

6 effects of dehydration

A

Increased blood viscosity (causes reduced blood flow to working muscles + the skin), Reduced sweating (prevents water loss + causes an increased core body temp.), Muscles fatigue / headaches, Reduction in transport of waste products / nutrients, Increased HR, Decreased performance / reaction time / decision making ability

98
Q

An example of a sports drink + 2 of its functions

A

Lucozade Sport - boosts glucose levels (before performances) + the water rehydrates (during competition)

99
Q

What supplements / dietary supplements are / their use

A

Products which enhance / improve sporting performance (provide additional nutrients to improve health + well-being + performance)

100
Q

2 classes of dietary supplements

A

Legal + illegal

101
Q

What glycogen loading is a form of

A

Dietary manipulation

102
Q

The preferred fuel for the body for endurance sport

A

(muscle) Glycogen

103
Q

What occurs if muscle glycogen breakdown exceeds its replacement

A

Glycogen stores become depleted

104
Q

The food class which must be consumed to replenish glycogen stores

A

Carbohydrates

105
Q

The main benefit / effect of glycogen loading + 2 other benefits

A

Increased glycogen storage / increased glycogen stores, Delayed fatigue, Increased endurance capacity

106
Q

The type of performer who uses glycogen loading

A

Endurance athletes

107
Q

2 phases of glycogen loading

A

The depletion phase + the carbo-loading phase

108
Q

2 negative effects of glycogen loading on the performer during the depletion phase

A

Irritability, A lack of energy (can alter a training programme)

109
Q

4 negative effects of glycogen loading on the performer during the carbo-loading phase

A

Water retention / bloating, Heavy legs, Affected digestion, Weight gain

110
Q

The type of energy production which glycogen loading maximises

A

Aerobic energy production

111
Q

The length of time for which each phase of glycogen loading takes place + when they occur

A

Depletion phase: 6-3days before performance, Carbo-loading phase: Starts 3 days before performance + continues until the performance

112
Q

How a performer’s diet is manipulated during the depletion phase of glycogen loading

A

They eat more protein ( + less carbohydrates)

113
Q

The intensity of a performer’s training sessions during the depletion phase of glycogen loading the reason for this

A

It is of high intensity - to burn off existing glycogen stores

114
Q

How a performer’s diet is manipulated during the carbo-loading phase of glycogen loading

A

They eat more carbohydrates

115
Q

The intensity of training during the carbo-loading phase of glycogen loading

A

Light

116
Q

The overall reason for the depletion phase of glycogen loading

A

It allows glycogen storage capacity to increase (you can store more glycogen)

117
Q

5 reasons why performers drink chocolate milk within 20 minutes post-exercise

A

Optimise recovery, Enhance performance the following day, (The ratio of carbs-to-protein) Helps the body re-synthesise muscle glycogen more efficiently (than carbohydrates alone), A liquid can be absorbed faster than a solid, It rehydrates the performer

118
Q

3 examples of dietary supplements

A

Creatine monohydrate, caffeine + sodium bicarbonate

119
Q

4 positive effects of taking creatine monohydrate

A

Replenishes phosphocreatine stores, Allows the ATP-PC system to last longer, Provides more ATP, Increases muscle mass

120
Q

3 main negative effects of taking creatine monohydrate

A

Hinders aerobic performance, Mixed evidence of its benefits, Possible side effects (e.g. muscle cramps / diarrhoea / water retention / bloating / vomiting)

121
Q

The type of energy which the ATP-PC energy system provides + how long it lasts during exercise

A

Quick bursts of energy - up to 10s

122
Q

The type of exercise which creatine monohydrate benefits

A

Anaerobic

123
Q

3 main benefits of taking sodium bicarbonate

A

Reduces acidity in muscle cells, Delays fatigue, Increases the buffering capacity of the blood

124
Q

(5) Examples of side-effects of taking sodium bicarbonate

A

Vomiting, pain, cramping, diarrhoea + bloating

125
Q

How sodium bicarbonate increases the buffering capacity of the blood

A

It neutralises the pH in muscle cells (by neutralising the acidic conditions created by the production of lactic acid)

126
Q

The energy system which produces lactic acid

A

The lactic acid system

127
Q

The type of drug/supplement which caffeine is

A

A stimulant

128
Q

A characteristic of caffeine which means it increases the production of urine in a performer

A

It’s diuretic

129
Q

5 main benefits of taking caffeine as a supplement

A

It stimulates / increases mental alertness, Reduced (effects of) fatigue, Allows fats to be used as an energy source (by mobilising fatty acids) / delays use of glycogen stores, Improves decision making / reaction time, Benefits aerobic / endurance athletes

130
Q

3 main negative effects of taking caffeine

A

Loss of fine control, Against the rules of most sports in large quantities, Possible side effects (dehydration / insomnia / muscle cramps / stomach cramps / vomiting / irregular heartbeat / diarrhoea)

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