8474215
Description
Flashcards by Lucinda Adams, updated more than 1 year ago
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Created by Lucinda Adams
about 7 years ago
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| Question | Answer |
| what are the components of diet | 1. carbohydrates 2.proteins 3.vitamins 4. minerals 5.fibre 6.waters |
| What are the 2 types of carbohydrates | Simple: easily digested by the body e.g fruits, veg Complex: longer for body to digest e.g bread, pasta |
| What can too much fat lead to | -high cholesterol levels -it is carried by the blood by low-density lipoprotein (ldl) and high-density lipoprotein (hdl) -LDL can lead to fatty deposits -HDL takes cholesterol away and takes to liver to dispose of |
| what are proteins important for | -muscle growth and repair - they are mad of amino acids -provide energy when fat and carb(glycogen) stores are low |
| what are the 2 types of vitamins | 1. Fat soluble vitamins (A,D,E&K) -mainly in fatty foods stored in liver and fatty tissues for use later 2. Water soluble vitamins (B&C) -wide range of food, not stored in body so have to be taken daily |
| Examples of vitamins | C=protects cells and keeps them healthy D= absorption of calcium B1,2=helps break down and release energy from food B6= helps form haemoglobin B12=makes red blood cells |
| what do minerals do? | they assist in bodily functions, tend to be dissolved by body as ions and are called electrolytes |
| what does Fibre do? | slows down the time it takes for the body to break down food and helps intestines by aiding digestion |
| what are the symptoms of dehydration | -blood viscosity increases (less blood to muscles) -reduced sweating -muscle fatigue and headaches -increased heart rate -decreased performance |
| what is glycogen loading | six days before competition: 1.performer eats diet high in protein for three days and exercises relatively high intensity t burn off existing carb stores 2. then 3 days of high carbohydrates diet and little exercise |
| Creatine monohydrate | -supplement used to increase the amount of phosphocreatine stored in the muscles -phosphocreatine is used to fuel the ATP-PC -meaning energy will last longer -also improve recovery time |
| sodium bicarbonate | -it is an antacid and can increase the buffering capacity of the blood (neutralise the effect of lattice acid and hydrogen ions) -main aim is reduces the acidity within muscle cells to delay fatigue |
| caffeine | -it is a stimulant so increases mental alertness and reduces fatigue -improves mobilisation of fatty acids therefore sparing muscle glycogen stores |
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