Diet and nutrition

Question 1

what’s in a balanced diet

Answer 1

-carbohydrates
-fats
-proteins
-vitamins
-minerals
-fibre
-water

Question 2

two types of carbohydrates

Answer 2

simple-processed foods and fruits
complex-plant based foods and breads

Question 3

how is carbs digested

Answer 3

carbohydrates are digested into glucose and enters the bloodstream and is stored in the muscles as glycogen.

Question 4

what is glycaemic index

Answer 4

ranks carbohdrates according to their effect on blood glucose levels

Question 5

what does a low glycaemic index cause

Answer 5

causes a slower release of glucose to the blood, meaning blood glucose levels are maintained for longer.

Question 6

what does a high glycaemic index cause

Answer 6

cause a rapid ashort rise in blood glucose

Question 7

when should u have low glycaemic index before a game

Answer 7

3-4 hours

Question 8

when should u have high glycaemic index before a game

Answer 8

1-2 hours

Question 9

low-density lipoprotein (LDL)

Answer 9

transport cholesterol in the blood and is bad cholesterol

Question 10

high-density lipoproteins (HDL)

Answer 10

transport excess cholesterol in the blood back to the liver where it is broken down, good cholesterol

Question 11

trans-fats

Answer 11

add hydrogen to make shelf life longer can lead to high levels of blood cholesterol

Question 12

what is protein used for

Answer 12

minor source of energy and for muscle growth and repair and make enzymes, hormones, haemoglobin

Question 13

what is fat used for

Answer 13

long duration, low intensity

Question 14

what are carbohydrates used for

Answer 14

energy for high/low intensity

Question 15

fat soluble vitamins

Answer 15

A,D,E,K stored in the fatty tissue for later use

Question 16

water soluble vitamins

Answer 16

B,C need daily

Question 17

vitamin C

Answer 17

source-veg/fruit
-protects cells
- helps maintance bones/connective tissue

Question 18

vitamin D

Answer 18

source-sun
-bones healthy

Question 19

vitamin B1

Answer 19

-keeps nervous system healthy
-helps break down food for energy

Question 20

vitamin B2

Answer 20

-helps break down food for energy

Question 21

vitamin B6

Answer 21

-helps form haemoglobin
-help store and use energy

Question 22

vitamin 12

Answer 22

-makes red blood cells
-release energy from food

Question 23

minerals

Answer 23

-assist in bodily function
-dissolved by body in irons (electrolytes)

Question 24

functions of electrolytes

Answer 24

-enable effective muscle contractions
-transmission of nerve impulses

Question 25

importance of fibre

Answer 25

it can slow down the process of breaking down food so a slower release of energy

Question 26

importance of water

Answer 26

-trasports nutrients and hormones and waste products -main component of cells

Question 27

dehydration effects

Answer 27

-blood viscosity increases -reduces sweating=cant cool down -muscle fatigue and headaches -increased heart rate -decrease performance decision making drop

Question 28

glycogen loading

Answer 28

-increases glycogen stores over normal amount

Question 29

what does creatine do

Answer 29

It increases the amount of phosphocreatine stores in the muscle.

Question 30

what is creatine used for

Answer 30

Phosphocreatine is used to fuel ATP-PC system. This system can give us energy for up to 10 seconds. Increasing creatine will allow this energy system to work, longer and also decreases recovery time.

Question 31

positives of creatine

Answer 31

Aims to provide ATP (energy) Replenish phosphocreatine stores Allows to ATP-PC system to last longer Improves muscle mass Decreases recovery time

Question 32

negatives of creatine

Answer 32

Dehydration Liver damage Muscle cramps Diarrhoea Water retention Bloating Vomiting

Question 33

sodium bicarbonate

Answer 33

increases the buffering capacity in the blood

Question 34

buffering

Answer 34

Ability of the blood to compensate for the buildup of lactic acid or hydrogen ions to maintain the pH level.

Question 35

positives of sodium bicarbonate

Answer 35

-reduced acidity in muscles -delays fatigue

Question 36

negatives of sodium bicarbonate

Answer 36

-vomiting -pain

Question 37

what is caffeine

Answer 37

stimulant that increases mental alertness and reduces fatigue, used by endurance performers

Question 38

positives of caffeine

Answer 38

-improves decision making -delays use of glycogen stores

Question 39

negatives of caffeine

Answer 39

-loss of fine control -against the rules -dehydration -muscle cramps

Question 40

the process of gylcogen loading

Answer 40

6 days before performer will day 1,2,3 all protein day 4,5,6 all carbohydrates

Question 41

advantages of glycogen loading

Answer 41

-decrease fatigue -increase capacity -increase efficiency of aerobic system

Question 42

disadvantages of glycogen loading

Answer 42

during carbo loading phase-heavy legs -affects digestion -water retention during depletion phase -irratibility -alter plan due to lack of energy

Question 43

glycogen loading (carbo window)

Answer 43

repleneshing glycogen stores up to 20 mins after exercise, enhance performance for the next day