D1 Diet and nutrition and effects on physical activity

Question 1

What % of food types are required in total intake?

Answer 1

60-55% carbs
20-15% protein
15-10% fats

Question 2

What determines energy surplus/defecit?

Answer 2

energy balance = energy intake -energy use

Question 3

When would you need more energy?

Answer 3

when growing

Question 4

How is carbohydrate stored?

Answer 4

preferred energy source
stored in muscle and liver as glycogen

Question 5

How long do carbohydrates supply energy for?

Answer 5

2 hours supply of energy

Question 6

What natural foods are complex carbs (starch) found in?

Answer 6

fruit
starchy vegetables
brown rice

Question 7

What natural foods are simple carbs (sugars) found in?

Answer 7

natural form: fruit, milk
refined form: sweets

Question 8

What energy will last longer?
produced by complex carbs
produced by simple carbs

Answer 8

complex

Question 9

What is glycogen loading / carbo loading?

Answer 9

a performer who is set to exercise for a long period of time may take on extra carbohydrates in lead up to event

Question 10

What is glycemic index?

Answer 10

a way of ranking carbohydrate-containing foods based on how slowly or quickly they are digested

Question 11

How do fats supply energy?

Answer 11

low intensity energy source

Question 11

how do fats energy supply compare to carbohydrates?

Answer 11

fats provide more energy than carbs but only at low intensity

Question 12

What are fats used for?

Answer 12

absorption of fat-soluble vitamins

Question 13

What is the difference between trans and saturated fats?

Answer 13

trans fats (can lead to heart disease)
saturated fats (animal fats) - LDL Cholesterol

Question 14

What foods are fats found in?

Answer 14

meats
butter
cheese

Question 15

What sports performers require lots of fats?

Answer 15

rowing
swimming
gymnastics

Question 16

What are proteins important for?

Answer 16

muscle growth and repair damaged tissue

Question 17

How are proteins broken down?

Answer 17

broken down into amino acids
amino acids used to make new proteins to repair tissue

Question 18

What is the order of energy supply in food groups?

Answer 18

carbohydrates
fats
proteins

Question 19

What foods are proteins found in?

Answer 19

poultry
fish
eggs

Question 20

What energy would a marathon runner use?

Answer 20

carbohydrates

Question 21

Why are carbohydrates an essential part of a triathletes diet? When would they take them on?

Answer 21

Complex = long term energy source
take on lots 2-3 hours before race so time to digest, avoiding stitch
Simple = quick release so take during race as take 10 mins to release

Question 22

Why are fats an essential part of a triathletes diet? When would they take them on?

Answer 22

provide energy for low intensity as released slowly
can be used when carb store used up
fats = short term so would take on just before race but with enough time to digest and store

Question 23

Why are proteins an essential part of a triathletes diet? When would they take them on?

Answer 23

essential for growth and repair of muscle tissue
take on after training and event to repair fibre tears and grow muscle

Question 24

What is cholesterol?

Answer 24

waxy, fat-like substance found in all cells of the body and in the blood

Question 25

Where is cholesterol made?

Answer 25

in liver essential for good health

Question 26

What are cholesterol two key roles?

Answer 26

making cell walls, hormones and vitamin D digesting fat in food

Question 27

What fats contain one or more carbon double bond?

Answer 27

unsaturated fats

Question 28

What are trans fats?

Answer 28

least healthy, unsaturated fats that have been hydrogenised

Question 29

Saturated fats lead to build up of cholesterol Cholesterol is carried in blood as...

Answer 29

Low Density Lipoprotein High Density Lipoprotein

Question 30

What can Low Density Lipoproteins lead to?

Answer 30

leads to fatty deposits building in arteries can result in obesity, diabetes, high blood pressure and heart problems

Question 31

What are High Density Lipoproteins?

Answer 31

takes cholesterol to liver where its disposed of

Question 32

What are trans fats?

Answer 32

can lead to build-up of cholesterol, but slower rate than unsaturated fats

Question 33

What foods contain saturated fats?

Answer 33

meat, dairy, butter, cheese

Question 34

What foods contain unsaturated fats?

Answer 34

fish oils, vegetable oils, nuts

Question 35

What foods contain trans fats?

Answer 35

cookies, muffins, fried foods

Question 36

What are vitamins and minerals used for?

Answer 36

maintain the efficient working of the body systems and help to ensure good general health

Question 37

What food is vitamin C found in?

Answer 37

citrus fruit

Question 38

What food is vitamin D found in?

Answer 38

oily fish

Question 39

What food is vitamin B12 found in?

Answer 39

meat dairy products

Question 40

What food is vitamin B-Complex found in?

Answer 40

peas nuts wholegrain bread

Question 41

What is Vitamin C good for?

Answer 41

immune system

Question 42

What is Vitamin D good for?

Answer 42

increase calcium absorption calcium = health of bones + muscles

Question 43

What is Vitamin B12 good for?

Answer 43

increase RBC production absorption of iron

Question 44

What is Vitamin B-Complex good for?

Answer 44

energy levels boost brain functions

Question 45

What food is sodium found in?

Answer 45

rice pasta

Question 46

What food is iron found in?

Answer 46

red meat beans

Question 47

What food is calcium found in?

Answer 47

milk cheese

Question 48

What is sodium good for?

Answer 48

muscle contraction

Question 49

What is iron good for?

Answer 49

RBC production

Question 50

What is calcium good for?

Answer 50

bone + muscle health

Question 51

What is fibre vital for?

Answer 51

healthy digestion regularity of stool aids in absorption of water

Question 52

What is fibre?

Answer 52

a form of carbohydrate

Question 53

Why does fibre help you to feel full?

Answer 53

non-digestible so less likely to overeat

Question 54

How does fibre help with regularity of bowel movements?

Answer 54

encourages healthy bacterial growth in the colon and acts as a bulking agent

Question 55

What foods is fibre found naturally in?

Answer 55

fruits, vegetables, whole grains, and cooked dry beans and peas

Question 56

What is dehydration?

Answer 56

occurs when loss of body fluids, mostly water, exceeds the amount that is taken in

Question 57

How can dehydration be avoided?

Answer 57

taking on water before, during and after sporting activity

Question 58

How does increased blood viscosity/ reduction in plasma effect performance?

Answer 58

muscle tension increases due to an increase in heart and breathing rate in order to compensate for a higher blood viscosity

Question 59

How does reduced sweating effect performance?

Answer 59

ability to thermoregulate is reduced so core body temp may increase further

Question 60

How does increased heart rate/ cardiovascular drift effect performance?

Answer 60

lower maximum limit - less increase in heart rate possible

Question 61

How does loss of electrolytes/cramps effect performance?

Answer 61

loss of electrolytes through sweating leads to imbalance in body which leads to cramps

Question 62

How does lower blood pressure effect performance?

Answer 62

blood can't get to where its needed, unless heart works harder

Question 63

How does low venous return/ stroke volume effect performance?

Answer 63

less blood gets to where it's needed

Question 64

How do headaches/dizziness effect performance?

Answer 64

Concentration decreases as imbalance of fluids in brain. Less neurotransmitters to transmit electric impulse so nerve transmissions decrease

Question 65

What are the effects of dehydration?

Answer 65

blood viscosity increase reduced BP reduced blood flow to skin and muscles reduced sweating to prevent water loss increase core temp muscle fatigue/cramps decrease performance/ reaction time/ decision making

Question 66

CV drift 5 point summary

Answer 66

during exercise, core body temp increases body starts to thermoregulate, so lose more heat through sweating blood becomes more viscous as blood plasma is reduced (higher rbc ratio) venous return reduced and therefore stroke volume reduces as result in order to compensate for reduction in stroke volume, heart rate must increase so cardiac output is maintained