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A level PE > Diet and Nutrition and their effect on physical performance (1.2a) > Flashcards

Diet and Nutrition and their effect on physical performance (1.2a) Flashcards

1
Q

the government recommendation for calories for a 19-50 year old man is..

A

2500 calories per day

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2
Q

the government recommendation for calories for a 19-50 year old woman is…

A

2000 calories per day

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3
Q

the goverment recommendation for how much of your diet should be carbohydrates per day is…

A

55%

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4
Q

the goverment recommendation for how much of your diet should be protein per day is…

A

15%

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5
Q

the goverment recommendation for how much of your diet should be fats per day is…

A

no more than 30%

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6
Q

the government recommends _ different portions of fruit and veg per day

A

5

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7
Q

carbohydates in the diet are needed for…

A

energy production

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8
Q

the two types of carbohydate are…

A

simple and complex

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9
Q

where are starches from complex carbohydrates strored?

A

as glycogen in liver and muscles

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10
Q

where are sugars from simple carbohydrates stored?

A

circulate in the bloodstream as glucose

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11
Q

examples of complex carbohdrates are…

A

rice
potatoes

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12
Q

examples of simple carbohydrates are…

A

fruit
honey

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13
Q

what are proteins used for in the body?

A
  1. growth and repair of muscle tissues
  2. making muscle proteins
  3. making haemoglobin
  4. making enzymes, anitbodies and collagen
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14
Q

give an example of a source of protein

A

milk
eggs
chicken

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15
Q

what are fats used for in the body?

A

insulate nerves, form cell membranes and
cushion organs
and provide an energy store

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16
Q

the two types of fat are:

A

unsaturated
saturated

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17
Q

give an example of a source of unstaurated fatty acids

A

avocado
olive oil

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18
Q

give an example of a source of saturated fatty acids

A

butter
bacon

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19
Q

what effect do unsaturated fats have on the body?

A

boost delivery of oxygen
improve endurance recovery
reduce joint inflammation

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20
Q

why should intake of saturated fatty acids be limited?

A

to reduce risk of cardiovascular disease

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21
Q

what are vitamins and minerals needed for in the body?

A

maintaining heathly bodily functions

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22
Q

the 3 minerals are…

A

calcium
phosphorous
iron

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23
Q

calcium is essential for…

A

bone health, muscle contraction, nerve transmission and blood clotting

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24
Q

iron is essential for..

A

formation of haemoglobin, enzyme reactions and the immune system

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25
Q

phosphorous is essential for…

A

bone health and energy production

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26
Q

vitamin A is essential for..

A

antioxidant properties and eye health

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27
Q

vitamin D is essential for..

A

bone health and
protection against cancer and heart disease

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28
Q

vitamin E is essential for…

A

antioxidant properties
skin and eye health

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29
Q

vitamin K is essential for…

A

blood clotting
bone health

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30
Q

vitamin C is essential for…

A

skin
blood vessels
soft tissues

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31
Q

vitamin B is essential for…

A

breakdown of food
haemoglobin formation
skin and eye health

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32
Q

what is fibre used for in the body?

A

essential for function of the large intestine

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33
Q

give an example of a source of fibre

A

cereals
bread
beans
lentils
fruit and veg

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34
Q

what is water used for in the body?

A

stops dehydration
allows fibre to work properly
provides bulk in the bowel

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35
Q

dehydration can result in…

A

decreased plasma volume
decresed stroke volume
increased tempertaure and HR

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36
Q

define energy

A

the ability to perform work, meausured in joules or calories

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37
Q

if somone fails to consume sufficient calories the negative impact of this will be:

A

muscle loss
decreased intensity and duration of performance
increased risk of fatigue, injury and illness

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38
Q

define energy expenditure

A

the sum of basal metabolic rate and the thermic effect of food and the energy expended through physical activity

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39
Q

define basal metabolic rate

A

the minimum amount of energy required to sustain essential physiological function at rest

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40
Q

how much energy does basal metabolic rate use?

A

can account for as much as 75% of total energy expenditure

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41
Q

define thermic effect of food

A

the energy required to eat, digest, absorb and use food taken in

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42
Q

define energy intake

A

the total amount of energy from food and bevergaes consumed, measured in joules or calories

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43
Q

define energy balance

A

the relationship between energy intake and energy expenditure

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44
Q

METs are used to

A

give a picture of energy expenditure

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45
Q

total energy expenditure =

A

BMR + TEF + physical energy expenditure

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46
Q

if more energy is taken in than expended…

A

the person will gain weight

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47
Q

is more energy is lost than taken in…

A

the person will lose weight

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48
Q

is energy in equals energy expended…

A

weight stays the same

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49
Q

define erogenic aid

A

a substance, object or method used to improve or enhance performance

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50
Q

define pharmalogical aids

A

a group of ergogenic aids taken to increase the levels of hormones or neural transmitters

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51
Q

the three types of ergogenic aids are…

A
  1. pharmalogical aids
  2. physiological aids
  3. nutritional aids
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52
Q

the 3 types of pharmalogical aids used in sport are…

A
  1. anabolic steroids
  2. erythropoetin (EPO)
  3. human growth hormone (HGH)
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53
Q

what are anabolic steroids?

A

synthetic derivates of testosterone in tablets, creams or injected

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54
Q

are anabolic steroids illegal?

A

yes

55
Q

what are 3 of the benefits of anabolic steroids?

A

increased muscle strength and mass
increased recovery
increased intensity and duration of training

56
Q

what are 3 of the risks of anabolic steroids?

A

irritability
liver damage
heart failure
acne
hormonnal disturbances

57
Q

what is erythropoetin (EPO) ?

A

a hormone made by the body, RhEPO is the synthetic version

58
Q

is EPO illegal?

A

yes

59
Q

what are 3 of the benefits of EPO ?

A

increaesed red blood cells & haemoglobin
increased O2 transport & aerobic capacity
increased intensity and duration of performance

60
Q

what are 3 of the the risks of EPO?

A

increased blood viscosity
decreased cardiac output
increased blood clot risk and heart disease
decreased natural production of EPO

61
Q

what is human growth hormone (HGH) ?

A

synthetically produced HGH used by athletes in place of anabolic steroids

62
Q

what is human growth hormone (HGH) ?

A

synthetically produced HGH used by athletes in place of anabolic steroids

63
Q

is HGH illegal?

A

yes

64
Q

what are 3 of the benefits of HGH ?

A

increased muscle mass & strength
increased fat metabolism
increased blood glucose
increased recovery
increased duration & intensity of training

65
Q

what are the risks of HGH ?

A

abonormal bone and muscle devlopment
enlargement of vital organs
increased risk of cancer and diabetes

66
Q

what kind of athletes are most likely to use anabolic steroids?

A

weightlifters, sprinters
power athletes

67
Q

what kind of athletes are most likely to use EPO?

A

endurance athletes e.g. tour de france cyclists

68
Q

what kind of athletes are most likely to use HGH?

A

all athletes

69
Q

define physiological aid

A

a group of erogogenic aids used to increase adaption of the body and thus increase performance

70
Q

the 3 types of physiological aids used in sport are…

A

blood doping
intermittent hypoxic training (IHT)
cooling aids

71
Q

what is blood doping?

A

athletes blood is removed 4-6 weeks before competition, body replenishes its stores then the stored blood is reinjected into them 4 weeks later. increasing overall red blood cell volume

72
Q

is blood doping illegal?

A

yes

73
Q

what are 3 benefits of blood doping?

A

increased red blood cells, therefore more haemoglobin
increased O2 transport and aerobic capacity
increased intensity and duration of performance

74
Q

what are 3 risks of blood doping?

A

increased blood viscosity
decreased cardiac output
increased risk of blood clots and heart disease
risk of transfusion infections

75
Q

what type of athlete is most likely to use blood doping?

A

endurance athletes

76
Q

what is intermittent hypoxic traing (IHT) ?

A

interval training with work intervals in hypoxic conditions. the athlete lives at sea level but trains in hypoxic conditions.

77
Q

is intermittent hypoxic training illegal?

A

no

78
Q

what are 3 benefits of hypoxic training?

A

allows acclimatisation for events at altitude
increased red blood cells, therefore more haemoglobin
increased intensity and duration before fatigue
increased mitochondria & buffering capacity

79
Q

what are 3 risks of hypoxic training?

A

benefits lost when IHT stops
may disrupt training patterns
hard to reach normal work rates
decreased immune system & risk of infection
dehydration

80
Q

what type of athletes are most likely to use intermittent hypoxic training?

A

endurance athletes

81
Q

what are cooling aids?

A

products like ice vests, packs and baths that are used to reduce core tempertaure and speed of recovery

82
Q

how should cooling aids be used pre competition and why?

A

ice vests used 10-30 mins before
to reduce temperaure to sustain intensity and speed

83
Q

how should cooling aids be used post competition?

A

ice baths
after ice bath the muscle tissue is flushed with nutrient rich oxygenated blood

84
Q

how should cooling aids be used for injuries?

A

ice packs used as part of PRICE

85
Q

is using cooling aids illegal?

A

no

86
Q

what are 3 of the benefits of cooling aids?

A

reduced core body temperature
decreased sweating, dehydration and early fatigue
decreased injury pain and swelling
increased speed of recovery
decreaesed DOMS

87
Q

what are 3 of the risks of cooling aids ?

A

difficult to percieve exercise intensity
ice burns and pain
can mask injuries
dangerous for people with hypertension

88
Q

what type of athletes would used cooling aids?

A

all athletes

89
Q

how do cooling aids speed up recovery?

A

vessels constrict, capillaries dilate and oxygenated blood flows back to the muscles with fresh oxygen

90
Q

when should carbohydrate loading before an event start?

A

one week before

91
Q

what type of training is done on day 1 of carb loading and why?

A

intense excercise to deplete glycogen stores

92
Q

what type of food is eaten on day 2 and 3 of carb loading?

A

high protein and high fat diet

93
Q

what type of training is done and why on day 4 of carb loading?

A

intense excercise to deplete glycogen stores further

94
Q

what type of training is done and what is eaten on days 5-7 of carb loading?

A

high carbohyrate diet
and tapering training or rest

95
Q

what are 3 of the benefits of carb loading?

A

increased glycogen stores
increased endurance capacity
increased time to exhaustion
delays fatigue

96
Q

what are 3 drawbacks of carb loading?

A

poor recovery rates in depletion phase
gastrointestinal problems
increased risk of injury

97
Q

what type of athletes use carb loading?

A

endurance athletes

98
Q

3 hours before an event what should an athlete eat?

A

carbohydrate meal with a low glycaemic index

99
Q

1-2 hours before an event what should an athlete eat?

A

a high glycaemic index food

100
Q

what is the purpose of a pre event meal?

A

tops up liver glycogen
maintains blood glucose levels

101
Q

a pre training meal should be eaten _________ before training

A

30-60 minutes

102
Q

during an event that lasts over an hour what should an athlete do to maintain their energy level?

A

eat small amounts

103
Q

what effect does eating during an event have?

A

tops up liver glycogen
maintains blood glucose levels

104
Q

give an example of when someone would feed during an event

A

energy gels in a marathon
banana after a set in tennis

105
Q

when should the post event meal be consumed?

A

within the first 30 mins after the event and repeat every 2 hours fr up to 6 hours after

106
Q

what should a post event meal contain?

A

fast digesting carbohydrates e.g. white bread

107
Q

what effect does a post event or post training meal have on an athlete?

A

promotes faster recovery rate of glycogen

108
Q

when should a post training meal be consumed?

A

within 2 hours after training has finished

109
Q

dehydration decreases performance due to:

A

increased temperature
increased blood visocsity
increased heart rate
increased fatigue
decreased cognitive function and skill level

110
Q

the three types of sports drink are…

A

hypotonic
hypertonic
isotonic

111
Q

describe a hypotonic drink

A

a drink with a lower concentration of glucose than the blood

112
Q

what type of exercise is a hypotonic drink used for?

A

prolonged exercise

113
Q

describe a isotonic drink

A

a drink with equal concentration of glucose to the blood

114
Q

what type of exercise is a isotonic drink used for?

A

events over 1 hour

115
Q

describe a hypertonic drink

A

a drink with a higher concentration of glucose than in the blood

116
Q

what type of exercise is a hypertonic drink used for?

A

used during recovery

117
Q

what are 4 dietary supplements used in sport?

A

creatine supplemments
caffeine
bicarbonate
nitrates

118
Q

what is creatine?

A

a powder or tablet supplement that increases PC stores in a muscle for high intensity energy production

119
Q

is creatine supplements illegal?

A

no

120
Q

what are 3 of the benefits of taking creatine supplements?

A

increased PC stores
increaesd intensity and duration of training
increased maximum and explosive strength

121
Q

what are 3 of the drawbacks of creatine supplements?

A

increased weight gain
increased water retention
muscle cramps and gasrointestinal problems

122
Q

what type of athletes would used creatine supplements?

A

power athletes like weight lifters & sprinters

123
Q

is using caffine legal?

A

yes

124
Q

what are 3 of the benefits of caffeine?

A

increased nervous stimulation
increased concentration
increased fat metabolism
preservation of muscle glycogen
increased endurance performance

125
Q

what are 3 drawbacks of caffeine?

A

diuretic effect
insomnia and anxiety
gastrointestinall problems

126
Q

is taking bicarbonate illegal?

A

no

127
Q

what are 3 benefits of taking bicarbonate?

A

increased buffering capacity
increased lactic acid tolerance
increased intensity & duration of performance

128
Q

what are 2 drawbacks of bicarbonate?

A

gastrointestinal problems
unpleasant taste - causing nausea

129
Q

what type of events would be benefited the most from taking bicarbonate?

A

1500m run

130
Q

what are nitrates?

A

inorganic compounds that dilate blood vessels and reduce blood pressure

131
Q

is taking nitrates illegal?

A

no

132
Q

what are 3 benefits of nitrates?

A

decreased BP
increased blood flow
increased intensity & duration of performance
delays fatigue

133
Q

what are 2 drawbacks of nitrates?

A

headaches & diziness
possible carcinogenic

134
Q

what are sources of nitrates?

A

root vegetables

A level PE (20 decks)

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