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24 Cards in this Set
- Front
- Back
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Balanced diet |
A diet containing a variety of foods from each of the food groups so there is an adequate intake of nutrients - Carbohydrates, fats, proteins, vitamins, minerals, fibre, water |
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Carbohydrates |
Principal source of energy used by the body at all levels of activity, from rest to intense activity |
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Simple carbohydrates |
Found in fruits, easily digested |
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Complex carbohydrates |
Found in nearly all plant based foods and usually takes longer to digest |
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Glucose |
A simple sugar and the major source of energy for the body’s cells |
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Glycogen |
The stored form of glucose found in the muscles and liver |
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Glycaemic index |
Ranks carbohydrates according to their effect on our blood glucose levels |
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Fats |
An energy source for long duration, low intensity exercise |
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Cholestrol |
a type of fat found in the blood |
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LDL |
They transport cholesterol in the blood to the tissues and are classed as bad cholesterol since they are linked to increased risk of heart disease |
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HDL |
They transport excess cholesterol in the blood back to the liver where it is broken down - classed as good cholesterol since they lower risk of heart fosease |
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Proteins |
Necessary for muscle growth and repair - are a minor source of energy, typically used by power athletes & generally provide more energy when glycogen and fat stores are low |
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Amino acids |
Used in all body cells to build proteins |
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Vitamins |
Keep an individual healthy with a good immune system and this allows a performer to train maximally and recover quickly |
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Fat-soluble vitamins - A,D,E,K |
Found predominantly in fatty foods and animal products (milk, dairy foods) - stored in the liver and fatty issues for use at a later date |
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Water soluble vitamins - B,C |
Found in fruit, vegetables and dairy products - not stored in body so need to be taken daily |
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Vitamin C |
Protects cells and keeps them healthy - helps maintenance of bones, teeth, gums and connective tissues like ligaments |
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B6 |
Helps form haemoglobin and the body to use and store energy from protein and carbohydrates in food |
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B12 |
Makes red blood cells and keeps the nervous system healthy & releases energy from food |
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Minerals |
Assist in bodily functions, facilitate the transmission of the nerve impulses and enable effective muscle contraction - both important during exercise |
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Electrolytes |
Salts and minerals found in the blood that can conduct electrical impulses in the body |
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Fibre |
Important during exercise as it slows down the time taken to break down food, resulting in slower sustained release of energy |
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Water |
Constitutes up to 60% of persons body weight and is essential for good health - during exercise evaporation of sweat cools body down but means water is lost |
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Dehydration |
Occurs when the body is losing more fluid than it is taking in - can lead to increased blood viscosity, muscle fatigue, increased heart rate and decreased performance |
