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PE Ellis > diet and nutrition > Flashcards

diet and nutrition Flashcards

(51 cards)

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1
Q

what is a balanced diet essential for?

A
  • optimal performance
  • health
  • weight
  • energy levels
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2
Q

balanced

A

means its sufficient, enough and correct amount of each component

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3
Q

7 classifications of food

A
  1. protein
  2. carbohydrates
  3. vitamins
  4. minerals
  5. water
  6. fibres
  7. fats
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4
Q

what are the two types of carbs

A
  1. simple which is found in fruits and easily digested
  2. complex which is found in plant based foods and takes longer to digest
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5
Q

glucose

A

a simple sugar and a major source of energy for the body cells, mainly found in blood

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6
Q

glycogen

A

stored from glucose and is found in the muscles and livers

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7
Q

what does the glycemic index do

A

different carbs will increase blood glucose levels. these foods are plotted on an index called the glycemic index

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8
Q

give me an example of foods with low GI, medium GI and high GI

A

low GI = pizza
medium GI = bananas
high GI = pretzels

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9
Q

what does fibre do

A

slows down the time the body takes to break down food. This then provides a slower, more sustained release of energy. it helps prevent constipation and assets digestion

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10
Q

what is fibre found in

A
  • whole meal breads
  • pasta
  • nuts
  • seeds
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11
Q

what is the connect between fibre and cholesterol

A

Fibre fights diseases. A high fibre diet can help to prevent colon cancer and heart disease. High fibre helps the body to eliminate cholesterol (LDL’s) by binding it in the digestive tract.

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12
Q

what does water do for the body

A

water consists of 60% 0f the bodies weight and is essential for good health.
It transports nutrients, hormones and waste products
it also helps to regulate our bodies temperature

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13
Q

link between exercise and water

A

when we exercise muscle contracts and energy is used by breaking down bonds of ATP. when the bonds are broken heat is released. water helps to prevent overheating
the body cools via radiation and evaporation

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14
Q

what do minerals do

A

they assist bodily functions and dissolve by electrolytes

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15
Q

main function of minerals

A
  • facilitate transmissions of nerve impulses
  • enable effective muscle contractions
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16
Q

what are the main sources of minerals

A

meat, fish, eggs, diary, cereals, vegetables, fruits and nuts

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17
Q

what is the function calcium

A
  • it is important for strong bones and teeth
  • efficient nerve and muscle functions
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18
Q

what is the function of sodium

A
  • regulate fluid levels
  • too much can cause cramps
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19
Q

what does too much saturated fats do

A
  • weight gain
  • poor stamina
  • poor flexibility
  • coronary heart disease
  • diabetes
  • high blood pressure (hypertension)
  • poor thermoregulation (body overheats)
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20
Q

saturated fats + cholesterol

A
  • too many saturated fats can lead to high levels of cholesterol
  • cholesterol is made predominantly in the liver and is carried by the blood as two differ3ent forms of cholesterol
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21
Q

what are the 2 forms of cholesterol

Study These Flashcards
A
  • low density lipoproteins (LDL) (BAD!!) from red meat and fried food
  • high density lipoproteins (HDL)(GOOD) found in oils, nuts, veges
22
Q

what are proteins

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A

they are combinations of many chemicals called amino acids.
proteins are a minor source of energy and will provide energy when carbs and fats are low

23
Q

what are proteins used for

Study These Flashcards
A
  1. growth and repair
  2. making enzymes
  3. making hormones
  4. making haemoglobin
24
Q

which athletes use protein

Study These Flashcards
A

predominantly power athletes as they have a greater need for growth and repair / development of muscle tissue

25
where are proteins found
meat , fish, cheese and eggs
26
what are unsaturated fats
- fats that help carry/transport vitamins - specifically A, D, E and K - help act as an insulator - provide energy when intensity is low and duration is high
27
what are unsaturated fats crucial for
any endurance athlete as it is broken down by a process called 'beta oxidation'
28
where are unsaturated fats found
- avocardo and avo oil - fatty fish (salmon) - peanut butter and peanut oil - olives and olive oil - vegetable oils
29
what are trans fats
they are a type of unsaturated fat. mostly made from industrial processes by adding hydrogen
30
what do trans fats cause
high levels of blood cholesterol (LDL)
31
what are vitamins B, C and D
- B is water soluble - C is water soluble - D is fat soluble
32
give me examples of fat soluble vitamins
vitamins A, K, E D
33
where is vitamin A primarly found and give examples
they are found in animals examples can be: - milk - fish - eggs - cheese - plant based foods (carrots)
34
where is vitamin K found
mostly found in leafy vegetables; - spinach - cabbage - broccoli
35
where is vitamin E found
rougly 60% comes from vegetables oils; - vegetables oils - nuts - seeds - cereals
36
where is vitamin D found
a smaller amount can be found in; - milk (diary) - oily fish it also has 2 exercise related functions ; - helps to absorb calcium - maintains bones and teeth
37
what does vitamin D do
it helps our bones absorb more calcium so the performer is less likely to suffer from bones fractures from overuse. so bones are less likely to break in contact sport
38
39
water soluble vitamins
they are not stored and need to be taken daily. any excess will be excreted
40
what are the 4 types of vitamin B and the foods they come from
- B1 ; eggs, liver and red meet - B2; eggs, liver and cereal - B6; eggs and cereal - B12; red meat, liver, kidney and fish
41
what do the different types of vitamin B do
- B1; breakdown and release energy from food - B2; breakdown and release energy from food - B6; help form RBC and haemoglobin - B12; helps for RBC and maintain nervous system
42
what is vitamin C
it is also known as an ascorbic acid and is in fruits and vegetables
43
how do you glycogen load
- you increase the amount of phosphocreatine stores in the muscle - phosphocreatine is used to fuel the atp-pc system - increase creatine will allow this energy system to work longer and reduce recovery time - it allows them to work at higher intensities and recover quickly (explosive events)
44
what are 3 disadvantages and advantages of glycogen loading
disadvantages; - dehydration - liver damage - muscle cramps advantages; - provide ATP - decrease recovery time - improves muscle mass
45
how do you use sodium bicarbonate
reduces the acidity in muscle cells, delaying fatigue which allows the performer to maintain high intensity for longer. it neutralises the negative effects of lactic acid and hydrogen ions.
46
what are 3 disadvantages and advantages of sodium bicarbonate
advantages; - reduces acidity in muscle cells - delays fatigue - increase the buffering capacity of the blood disadvantages; - vomiting - pain - bloating - diarrhoea
47
what is the effect of caffeine
it is a stimulant that increases mental alertness and reduces fatigue. it also improves mobilisation of fatty acids. it is used by endurance performers using the aerobic system. 3mg caffeine per kg of body weight
48
what are the advantages and disadvantages of caffeine
advantages; - increase mental alertness - reduces effects of fatigue - allows fats to be used as an energy source - improves decision making/reaction time disadvantages; - loss of fine control - against the rules in most sport in large quantities
49
what is glycogen loading
a preferred fuel for endurance sport is glycogen. in order to maintain glycogen stores, athletes need a diet high in carbs. endurance athletes need to consume 6-10g of carbs per kg of body weight.
49
what is the methods for glycogen or carb loading
6 days before a competition a performer will consume all protein for the first 3 days and work out at high intensities. the next 3 days you need to consume all carbs and only complete low intensity workouts or replenish glycogen stores during the first 20 minutes after a workout which will be able to restore lost glycogen levels
50
what are the advantages and disadvantages of glycogen loading
advantages; - increase glycogen stores in muscles - delays fatigue - increase endurance capacity disadvantages; - water retention and bloating - heavy legs - affects digestion - weight increase - irritability

PE Ellis (2 decks)

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