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A-Level PE > PAPER 1 - Diet and Nutrition > Flashcards

PAPER 1 - Diet and Nutrition Flashcards

(118 cards)

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1
Q

Define MACRO-NUTRIENTS w/ examples

A

required in LARGE AMOUNTS
(e.g. fat, protein, CHO)

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2
Q

Define MICRO-NUTRIENTS

A

required in small amounts (e.g. vitamins + minerals)

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3
Q

Define BMI

A

body mass index - a measure of whether you’re a healthy weight for your height

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4
Q

Role of proteins

A
  • growth + repair of tissues + cells
  • make Hb + enzymes
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5
Q

Give examples of proteins

A

milk
eggs
meat

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6
Q

Role of Fats

A
  • Insulate nerves
  • Provide energy store
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7
Q

What are the two types of fats ?

A

saturated and unsaturated fatty acids

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8
Q

Example of saturated fats w/1 feature

A

Butter - causes cv disease in high amounts

Solid @RT

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9
Q

Example of Unsaturated fats w/ 1 feature

A

avacado - boosts O2 delivery

Liquid @RT

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10
Q

What are LDLs ? w/1 function

A

Low Density Lipoproteins - get stuck to arteries

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11
Q

What are HDLs ?

A

High Density Lipoproteins - get rid of LDLs

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12
Q

What does FIBRE do ?

A
  • helps digestion in large intestine
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13
Q

Give examples of fibre

A

fruits
vegetables
beans

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14
Q

What are CARBOHYDRATES ?

A
  • stored as glycogen and converted to glucose for energy production
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15
Q

Does glycogen (starch) produce energy for aerobic or anaerobic energy ?

A

aerobic

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16
Q

Give examples of muscle proteins

A

-Hb + Mb

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17
Q

What is the result of eating a lot of saturated fats ?

A

CV disease

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18
Q

2 impacts of eating lots of unsaturated fats ?

A
  • boosts delivery of O2
  • reduces joint stiffness + inflammation
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19
Q

What are MINERALS ?

A

essential inorganic micronutrients

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20
Q

What is CALCIUM important for ?

A
  • bone health
  • muscle contraction
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21
Q

What is IRON important for ?

A
  • hb formation
  • enzyme reactions
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22
Q

What is PHOSPHOROUS important for ?

A
  • bone health
  • energy production
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23
Q

What are VITAMINS ?

A

essential organic nutrients required for healthy body function

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24
Q

What does vitamin A do ?

A
  • eye health
  • antioxidant properties
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25
What does vitamin D do ?
- bone health - protects against cancer + heart disease
26
What does vitamin E do ?
- antioxidant - skin / eye + health
27
What is the importance of water ?
- essential for hydration throughout exercise
28
Give an example of when water moves substances around the body
- blood plasma = 90% water - carries glucose to respiring muscles
29
How does water help regulate body temperature ?
- moves heat to SKIN SURFACE for EVAPORATION (sweating)
30
What can dehydration cause ?
- decreased SV - increased temp
31
What is BASAL METABOLIC RATE (BMR) ?
- minimal amount of energy required to sustain physiological functions at rest
32
What is THERMIC EFFECT OF FOOD (TEF) ?
energy required to EAT, DIGEST, ABSORB + USE food
33
What is ENERGY EXPENDITURE ?
- sum of BMR + TEF + physical activity energy expenditure
34
What percentage of energy expenditure does physical activity account for ?
30% - but can be far higher for athletes
35
Per hour of rest, how many kcal does the body use (per kg of body mass) ?
1 kcal per kg of body mass (1 kcal / kg / hr)
36
What is ENERGY BALANCE ?
relationship between ENERGY INTAKE + EXPENDITURE
37
energy intake>energy expenditure
- weight gain
38
energy intake
- weight loss
39
What are ERGOGENIC AIDS ?
substance / object / method used to improve performance
40
What are PHARMACOLOGICAL AIDS ?
- group of ergogenic aids used to increase hormonal levels or neural transmitters
41
What are ANABOLIC STEROIDS ?
- synthetic derivative of testosterone - can be injected/taken in tablets
42
What is ERYTHROPOIETIN (EPO) ?
- naturally produced hormone secreted by kidneys
43
What are the performance benefits of EPO ?
- Increased RBCs + Hb - increased aerobic capacity + o2 transport - increased intensity + duration
44
What are the risks of EPO ?
- Hyper-viscosity - decreased Q - risk of blood clots + heart disease
45
What are the performance benefits of anabolic steroids ?
- increased muscle mass - increased recovery - increased intensity + duration
46
What are the risks of anabolic steroids ?
- mood swings - liver damage
47
What is the Human Growth Hormone (HGH) ?
- synthetic product - replicates natural growth hormone
48
What are the performance benefits of the HGH ?
- increased fat metabolism - increased blood glucose levels
49
What are the risks of HGH ?
- enlarged vital organs - increased risk of cancer/diabetes
50
What are PHYSIOLOGICAL AIDS ?
- group of ERGOGENIC AIDS used to increase RATE OF ADAPTION + performance
51
What is BLOOD DOPING ?
- RBC vol. increased - Removed 4-6 weeks before
52
What are the performance benefits of blood doping ?
- increased RBC + Hb - increased O2 transport + aerobic capacity - increased intensity + duration
53
What are the risk of blood doping ?
- heart failure - transfusion infection risk
54
What is IHT?
-Training at sea level under hypoxic conditions
55
What are the performance benefits of IHT ?
- Acclimatisation - increased buff.cap = delayed OBLA
56
What are the risks of IHT ?
- dehydration - decreased immune function
57
What is BUFFERING CAPACITY ?
ability to RESIST a CHANGE IN pH
58
What is OBLA ?
- dramatic rise in blood lactate levels causing the onset of fatigue
59
Give examples of pre + post event cooling aids
- 10-30mins before - ice vests, - Injury - Ice packs/sprays - Post Event - Ice baths
60
What is THERMAL STRAIN ?
- additional pressure placed on body by increased temp.
61
What is CARDIOVASCULAR DRIFT ?
upwards drift in HR during prolonged endurance exercise with little/no change in workload.
62
What are the performance benefits of cooling aids ?
- decrease DOMS - speed up recovery
63
What are the risks of cooling aids ?
- ice burns - chest pain
64
What is the GLYCAEMIC INDEX ?
rating scale of how quickly CHOs affect blood glucose levels
65
What is HYPOGLYCAEMIA ?
- low blood glucose levels associated w/dizziness, shaking + raised HR
66
Define glycogen loading
manipulation of CHO intake a week before competition to maximise glycogen stores
67
What are the performance benefits of glycogen loading ?
- increased glycogen stores - increased endurance capacity
68
What are the risks of glycogen loading ?
- gastrointestinal problems - injury risk
69
What is a HYPOTONIC SOLUTION ?
lower conc. of glucose than blood - Vital during prolonged exercise
70
What is an ISOTONIC SOLUTION ?
- EQUAL CONCENTRATION of glucose as blood - 1 hr long events
71
What is a HYPERTONIC SOLUTION ?
- HIGHER CONC. of glucose than blood stream - during recovery to avoid dehydration
72
What is creatine ?
powder/tablet that increases PC stores for very high intensity energy production
73
What is CAFFEINE ?
- Stimulates CNS + breaksdown FFAs to provide aerobic energy
74
What are the performance benefits of caffeine ?
- focus + concentration - preservation of muscle glycogen
75
What are the risks of caffeine ?
- diuretic = dehydration - insomnia + anxiety
76
What is BICARBONATE ?
ALKALINE which acts as a BUFFER to NEUTRALISE acidity rises in bloodstream
77
What are the performance benefits of bicarbonate ?
- increased buff cap - increased LA Tolerance delays OBLA - increased intensity + duration
78
What are the risks of bicarbonate ?
- gastrointestinal problems - unpleasant taste = nausea
79
What are NITRATES ?
INORGANIC COMPOUNDS which DILATE blood vessels + reduce BP
80
What are the performance benefits of nitrate ?
- reduced blood pressure - increased blood flow
81
What are the risks of nitrate ?
- headaches - carcinogenic risks
82
Caloric guideline for men
2500 cal./day
83
Caloric guideline for women
1940 cal./day
84
Diet splits for both men + women
- 55% CHO - 15% Protein - 30% Fats
85
2 types of CHOs
- Starch - Sugars
86
Example of starches + where they are stored
- Rice/Potatoes - Stored as glycogen in liver + muscles
87
Example of sugars + where they're stored
- Fruits + Honey - Circulates bloodstream as glucose
88
3 effects of dehydration
- Decreased SV - Increased Temp - Increased HR
89
Name 3 minerals
Calcium Iron Phosporous
90
Name 6 vitamins
ADE KCB
91
Functions of Vitamin K
- Blood clotting - Bone health
92
funtions of Vitamin C
blood vessels + soft tissue
93
Functions of Vitamin B
Food breakdown Hb formation
94
3 impacts of insufficient calorie intake
- Atrophy - Decreased intensity + duration - illness/injury risk
95
energy intake=energy expenditure
weight remains the same
96
how many METs are used sitting quietly
1 MET
97
How many METs are used running at 11min/mile
9 METs
98
What is energy intake?
Total amount of energy consumed from food + drink
99
Name the 3 Pharmacological Aids
- Anabolic Steroids - EPO - HGH
100
Name the 3 physiological aids
- Blood Doping - IHT - Cooling Aids
101
what are the 2 legal ergogenic aids
IHT + Cooling Aids
102
6 Nutritional Aids
- Glycogen Loading - Pre, Post + During Event/Training Meal - Caffiene - Nitrate - Hydration - Bicarbonate
103
Describe a pre-event meal
- CHO Meal 3 hrs before - High Gl food 1-2hrs before
104
Describe a during event meal
- Small amounts in long activities
105
Describe a post-event meal
- CHOs within 30m of finishing then 2hr intervals
106
Benefits of pre-event/training meal
- Tops up liver glycogen - Maintains blood glucose levels
107
Drawback of pre-event/training meal
- CHOs could cause fatigue/dizziness prior to event
108
Benefits of during event meal
- Tops up liver glycogen - Maintains blood glucose levels
109
Drawbacks of during event meal
- Difficult during activity - Must be pre-planned
110
Benefits of post-event/training meal
- quicker glycogen recovery
111
Drawback of post-event/training meal
- Not always practical within 30m of finishing
112
2 causes of dehydration
- Increased Fatigue - Increased HR
113
4 main supplements
- Creatine - Caffiene - Bicarbonate - Nitrates
114
Which Nutritional Aids + Dietary supplements are illegal?
None
115
Benefits of Creatine
- Increased PC stores - Increased max. + explosive strength
116
Drawbacks of Creatine
- Weight gain - Muscle cramps
117
Describe a pre-training meal
- Small meal 30-60mins before
118
Describe a post-training meal
- Meal within 2 hrs

A-Level PE (25 decks)

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