Diet

• What are the seven food classes?

  • carbohydrates
  • fats
  • proteins
  • fibre
  • water
  • vitamins
  • minerals
• What are the two types of carbohydrates?

  simple and complex
• what are simple carbohydrates?


  They are found in fruits and are easily digested in the body, as well as processed foods and anything with refined sugar added
• What are complex carbohydrates?


  found in nearly all plant based foods, the body takes longer to digest, commonly found in pasta, bread, rice and vegetables
• What is the exercise related functions of carbohydrates ?

  • They are the main source of energy for both low-intensity(aerobic) and high-intensity(anaerobic) exercise
  • They are the only food source that can be broken down anaerobically
  • e.g. 200m race (an anaerobic event)
• what is the exercise related function of fats?

  • Used for long-duration and low-intensity exercise
  • e.g. marathon runner
• What are fats?

  They are the secondary energy fuel, they are made from glycerol and fatty acids and are good for aerobic, low intensity exercise
• What is cholesterol?

  A type of fat found in the blood
• What are proteins?

  They a combination of many amino acids.
• What are proteins important for?

  • muscle tissue growth and repair
  • making enzymes, hormones and haemoglobin
  • they are a minor source of energy
• What foods are protein found in ?

  Meat, fish, eggs, dairy, nuts, seeds
• What is the exercise related function of protein?


  It’s a minor source of energy, used by power athletes who need more muscle repair and growth
• What are the two types of vitamin?

  fat-soluble vitamins and water-soluble vitamins
• What are fat soluble vitamin?


  Vitamins A, D, E, and K, stored in the liver and fatty tissues for a later date, they are fatty foods and animals such as dairy foods, fish/ vegetables oil
• What are water soluble vitamins ?


  vitamin B and C, sorted in the body, in a range of foods such as vegetables, fruits and dairy products, if consumed In large amounts there will be no benefits
• What is the function of low-density lipoproteins(LDL)? 


  To transport cholesterol in the blood to the tissues (they are classed as bad as they are linked to increased risk of heart disease)
• what is the exercise related function of vitamin C (ascorbic

  acid) ?

  • protect cells and keep them healthy
  • helps with the maintenance of gums, teeth, bones and connective tissues (such as ligaments)
• what is the exercise related function of vitamin D ?


  It plays a role in the absorption of calcium, keeping our bones and teeth healthy
• what vitamins are included in the B complex?

  B1 (thiamin), B2 (riboflavin), B3 (niacin), B6, B12 (folate)
• what is the exercise related function of vitamin B1 (thiamin)?

  • keeps the nervous system healthy
  • works with other B groups to help break down and release energy form food
• what is the exercise related function of vitamin B2(riboflavin) and B3 (niacin)?

  • works with other B groups to break down and release energy from foods
  • keeps the skin, eyes and nervous system healthy
• what is the exercise related function of vitamin B6?

  • helps form haemoglobin
  • helps the body use the energy store from protein and carbohydrates in food
• what is the exercise related function of vitamin B12 (folate)?

  • makes red blood cells and keeps the nervous system healthy
  • releases energy from food
• What are the effects of dehydration?

  • Blood viscosity increases (reducing blood flow to muscles & skin)
  • Muscle fatigue & headaches
  • Decreases performance (reaction time & decision making)
  • Increased heart rate (leading to lower cardiac output)
• what is fibres exercise related function?


  It can slow down the time it takes for the body to break down food, which results in a slower more stable release of energy
• What foods contain fibre ?

  Fruits, vegetables, whole grains, potatoes , nuts
• What are three minerals?

  calcium, sodium and iron
• What is the exercise related function of calcium? 


  It’s needed for strong bones and teeth, and necessary for efficient muscle and nerve function
• What is the exercise related function of sodium ?

  It helps regulate fluid levels in the blood, however it’s limited to increased blood pressure (increases risk of stroke or heart attack )
• what is the exercise related function of iron ?

  It helps with the formation of haemoglobin in red blood cells (transports oxygen), a lack of iron is called anemia