A-LEVEL PE (OCR): PAPER 1 - Diet and Nutrition Part 1
Macro-nutrients are types of food—such as carbohydrates, proteins, and fats—that the body requires in large amounts to provide energy and support growth, repair, and overall bodily functions.
Define MACRO-NUTRIENTS
a TYPE OF FOOD (e.g. fat, protein, carbohydrate) required in LARGE AMOUNTS in the diet
Key Terms
Define MACRO-NUTRIENTS
a TYPE OF FOOD (e.g. fat, protein, carbohydrate) required in LARGE AMOUNTS in the diet
Define MICRO-NUTRIENTS
VITAMINS and MINERALS we only needed in small amounts that play an important role in well-being
Define ENZYME
BIOLOGICAL CATALYSTS which increases the speed oh chemical reactions
Define GLUCOSE
a SIMPLE SUGAR which is an important ENERGY SOURCE in living organisms and is a component of many carbohydrates
Define KCAL
calorie
Define AMINO ACID
the building blocks of proteins
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| Term | Definition |
|---|---|
Define MACRO-NUTRIENTS | a TYPE OF FOOD (e.g. fat, protein, carbohydrate) required in LARGE AMOUNTS in the diet |
Define MICRO-NUTRIENTS | VITAMINS and MINERALS we only needed in small amounts that play an important role in well-being |
Define ENZYME | BIOLOGICAL CATALYSTS which increases the speed oh chemical reactions |
Define GLUCOSE | a SIMPLE SUGAR which is an important ENERGY SOURCE in living organisms and is a component of many carbohydrates |
Define KCAL | calorie |
Define AMINO ACID | the building blocks of proteins |
Define BMI | body mass index - a measure of whether you’re a healthy weight for your height |
Define THERMIC | temperature |
Define METABOLISM | how quickly you burn calories or fat - the CHEMICAL PROCESSES that let you stay alive |
Define EXPENDITURE | the amount of energy (or calories) that a person needs to carry out a physical function |
What do PROTEINS do ? | growth and repair |
Give examples of proteins | meat / fish / beans / nuts |
What do FATS do ? | store energy |
What are the two types of fats ? | saturated and unsaturated |
What are saturated fats at room temperature ? | solid (cheese) |
What are unsaturated fats at rood temperature ? | liquid (avacado / nuts / oil) |
What are LDLs ? | Low Density Lipoproteins - get stuck to arteries |
What are HDLs ? | High Density Lipoproteins - get rid of LDLs |
What does FIBRE do ? | helps digestion - lowers cholesterol |
Give examples of fibre | fruit / nuts / vegetables / wholegrains |
What are CARBOHYDRATES ? | sugars and starch - stored as glycogen and converted to glucose for energy |
Give examples of starch | rice - potatoes |
Where is starch stored ? | liver and muscles |
Give examples of sugar | fruit - honey |
Where is sugar stored ? | in the blood stream (as glucose) |
Does glycogen (starch) produce energy for aerobic or anaerobic energy ? | aerobic |
Why would an athlete want an energy during a competition and pasta before a competition ? | ENERGY DRINK - glucose = sugar - good for anaerobic energy - provides energy there and then PASTA - glycogen = starch - good for aerobic energy - help sustain energy levels through out |
What does surplus glucose (high sugar diet) get converted to ? | TRIG-LY-CERI-DES (body fat) |
Give examples of muscle proteins | haemoglobin (Hb) enzymes Mb |
What do fats provide ? | essential fatty acids fat-soluble vitamins A, D and E aerobic energy source |
Which is better for you, saturated or unsaturated fats ? | unsaturated |
What is the result of eating a lot of saturated fats ? | cardiovascular disease |
What is the result of eating a lot of unsaturated fats ? | boosts delivery of oxygen improves endurance and recovery rates reduces joint stiffness and inflammation |
What are MINERALS ? | essential inorganic nutrients (micros) |
What do minerals do ? | bone and tooth health controlling body fluids enzyme formation |
What is CALCIUM important for ? | bone health muscle contraction blood clotting nerve transmission |
What is IRON important for ? | formation of haemoglobin enzyme reactions immune system |
What is PHOSPHOROUS important for ? | bone health | - energy production |
Give some examples of TRACE MINERALS (mineral required in small amounts) | zinc iodine fluoride |
What are VITAMINS ? | essential organic nutrients |
What are the two types of vitamins ? | fat-soluble vitamins / water-soluble vitamins |
What are FAT-SOLUBLE VITAMINS ? | fatty foods animal products vitamin A, D, E, K |
What does vitamin A do ? | antioxidant eye health cell and bone growth |
What does vitamin D do ? | bone health | - protects against cancer and heart disease |
What does vitamin E do ? | antioxidant | - skin / eye / immune health |
What does vitamin K do ? | blood clotting | - bone health |
What are WATER-SOLUBLE VITAMINS ? | require regular intake | - vitamin C, B |
What does vitamin C do ? | skin blood vessel tendon / ligament bones |
What does vitamin B do ? | breakdown food haemoglobin formation skin / eye / nervous system health |
What is the importance of water ? | chemical reactions dissolve and move substances regulates temperature hydration |
Give an example of when water moves substances around the body | blood plasma is 90% water and carries glucose to respiring muscles |
How does water help regulate body temperature ? | moves heat to the SKIN SURFACE for EVAPORATION (sweating) or to LUNG TISSUE for EXPIRATION as water vapour. |
What can dehydration cause ? | decreased plasma volume / SV | - increased temp / HR |
What is ENERGY EXPENDITURE ? | BMR + thermic effect of food (TEF) + energy expenditure through physical activity |
What is BASAL METABOLIC RATE ? | minimum amount of energy required to sustain essential physiological functions at rest |
What is THERMIC EFFECT OF FOOD (TEF) ? | energy required to EAT, DIGEST, ABSORB and USE food - small % of energy expenditure |
How do you calculate the BMR of a woman ? | 655 + (9.6 x weight kg) + (1.8 x height cm) - (4.7 x age yrs) |
How do you calculate the BMR of a man ? | 66 + (13.7 x weight kg) + (5.0 x height cm) - (6.8 x age yrs) |
What is PHYSICAL ACTIVITY ENERGY EXPENDITURE ? | total number of CALORIES required to perform DAILY TASKS - measured in MET values |
What is METABOLIC EQUIVALENT VALUE (MET) ? | ratio of performer's working metabolic rate to their resting metabolic rate |
What percentage of energy expenditure does physical activity account for ? | 30% - but can be far higher for athletes |
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) |
How many METs is light exercise ? | 3.0 MET |
How many METs is moderate exercise ? | 3.0 - 5.9 MET |
How many METs is vigorous exercise ? | <6.0 MET |
How do you calculate your daily kcal ? | BMR + MET |
What is ENERGY INTAKE ? | total amount of energy from food and drink consumed (joules / kcal) |
What is ENERGY BALANCE ? | the relationship between ENERGY INTAKE and ENERGY EXPENDITURE |
What happens if energy intake is higher than energy expenditure ? | weight gain increase body fat % negative health / performance |
What happens if energy intake is lower than energy expenditure ? | weight loss |
What are ERGOGENIC AIDS ? | a substance / object / method used to improve performance |
What are PHARMACOLOGICAL AIDS ? | group of ergogenic aids increase levels of hormones / neural transmitters anabolic steroids / erythropoitin / human growth hormone |
What are ANABOLIC STEROIDS ? | illegal synthetic hormones resemble testosterone promote protein synthesis for muscle growth |
What is ERYTHROPOIETIN (EPO) ? | naturally produced hormone | - production of red blood cells |
What are the performance benefits of EPO ? | increase oxygen transport increase aerobic capacity increase intensity and duration |
What are the risks of EPO ? | increased blood viscosity (HYPER-VISCOSITY) decreased cardiac output risk of blood clots |
What are the performance benefits of anabolic steroids ? | increased muscle mass increased speed of recovery increased intensity and duration |
What are the risks of anabolic steroids ? | aggression mood swings liver damage |
What is the Human Growth Hormone (HGH) ? | synthetic product replicates naturally produced growth hormone difficult to detect |
What are the performance benefits of the HGH ? | increased fat metabolism increased blood glucose levels increased speed of recovery |
What are the risks of HGH ? | abnormal bone and muscle development enlargement of vital organs increased risk of cancer |
What are PHYSIOLOGICAL AIDS ? | a group of ERGOGENIC AIDS used to increase the RATE OF ADAPTION by the body to increase performance |
What is BLOOD DOPING ? | illegal method of increasing red blood cell count by infusing blood prior to competition |
What are the performance benefits of blood doping ? | increased RBC | - increased O2 transport |
What are the risk of blood doping ? | increased blood viscosity decreased cardiac output heart failure transfusion reaction |
What is INTERMITTENT HYPOXIC TRAINING ? | interval training with work intervals performed under hypoxic conditions mask supplying low ppO2 4-8 weeks of 1-3 mins duration |
What are the performance benefits of IHT ? | increased buffering delays OBLA increased RBC and haemoglobin |
What are the risks of IHT ? | benefits quickly lost lose motivation decrease immune functions |
What is BUFFERING CAPACITY ? | the ability to RESIST CHANGE IN pH |
What is OBLA ? | Onset of Blood Lactate Accumulation | - the point where there is a dramatic rise in blood lactate levels causing the onset of fatigue |
What are COOLING AIDS ? | a range of products used to reduce core temperature, treat injury and speed up recovery reduce THERMAL STRAIN and CARDIOVASCULAR DRIFT |
What cooling aids would be used pre-event ? | ice vests cold towel wraps reduce over heating / sweating / dehydration |
What cooling aids would be used for injury treatment ? | ice packs sprays nerve endings are numbed to reduce pain |
What cooling aids are used post-event ? | ice baths speed up recovery decreasing DOMS blood vessels constrict - removing waste |
What is THERMAL STRAIN ? | additional pressure placed on the body by an increase in temperature that can cause short and long term negative effects |
What is CARDIOVASCULAR DRIFT ? | UPWARDS DRIFT of HEART RATE during SUSTAINED STEADY-STATE ACTIVITY associated with an increase in body temperature |
What are the performance benefits of cooling aids ? | decrease sweating decrease pain and swelling decrease DOMS increase recovery |
What are the risks of cooling aids ? | ice burns hide injuries chest pain |
What should an ENDURANCE athlete eat PRE-EVENT ? | SLOW-DIGESTING CARBS - 3hrs before 1-4g per kg of low glycaemic index HIGH GI CARBS - 1hr before be careful of hyhpoglycaemia |
What is the GLYCAEMIC INDEX ? | a rating scale showing how quickly a carbohydrate affects blood glucose levels |