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A Level PE - Personal > 2.1 - Diet And Nutrition And Their Effect On Physcial Activity And Performance > Flashcards

2.1 - Diet And Nutrition And Their Effect On Physcial Activity And Performance Flashcards

1
Q

What does a healthy diet consist of

A

55% carbohydrates
15% protein
30% fats

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2
Q

What are carbohydrates essential for (5)

A

Energy
Cell division
Active transport
Formation of molecules
Prove energy production fuel for both aerobic and anaerobic exercise

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3
Q

What are proteins essential for (8)

A

Amino acid formation
Growth
Repair
Make muscle proteins
Enzymes
Antibodies
Collagen
Haemoglobin

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4
Q

What are fats essential for (5)

A

Insulate nerves
Form cell membranes
Cushion organs
Provide an energy store
Used for aerobic energy production

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5
Q

What are the 3 types of fats

A

Saturated - should be limited to avoid CV disease
Unsaturated - should be the majority of intake as they improve blood cholesterol
Omega 3s - boost delivery of 02, improve endurance and recovery rates

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6
Q

Why are minerals essential

A

Maintain healthy bodily functions

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7
Q

Why are vitamins essential

A

Vital for chemical reactions

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8
Q

What are the 2 types of vitamins? What’s the difference between both?

A

Fat soluble - can be stored in the body for later use
Water soluble - cant be stored in the body for later use, require regular intake

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9
Q

What vitamins are fat soluble

A

A
D
E
K

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10
Q

What vitamins are water soluble

A

B
C

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11
Q

What is fibre essential for

A

Maintain healthy bowl functions
- reduce cholesterol level
- reduce risk of diabetes
- reduce risk of obesity

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12
Q

What is water essential for

A

Accounts for 2/3 of your body weight
Allow chemical reactions to occur
Allow substances to dissolve and transport around the body
Regulate body temperature
Essential for hydration

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13
Q

What could be the possible effects if dehydration was to occur

A

Decrease plasma volume
Increase HR and temp
Decrease SV
Suffer in strength and endurance

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14
Q

What is energy

A

Ability to perform work, measured in joules or kcal

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15
Q

What factors may affect energy (6)

A

Size
Age
Gender
Environment
Metabolic rate
Lifestyle

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16
Q

What is the energy balance

A

Relationship between calories burned and calories ate

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17
Q

What are ergogenic aids

A

Substances which aim to improve performance

18
Q

What is wada? What is their aim?

A

World anti doping association
Movement for doping free sport

19
Q

What are pharmacological aids

A

Take to increase the level of hormones or neurotransmitters naturally produced in the body

20
Q

What is anabolic steroids? What are the benefits of it? What are the negatives of it?

A

A group of synthetic hormones which resemble male testosterone, promote proteinsynthesis and muscle growth

Advantages:
Increase muscle mass, strength, speed of recovery, intensity and duration of exercise

Negatives:
Irritability, aggression

21
Q

What is EPO? What is the benefits of it?(4) What are the negatives of it?(3)

A

Synthetic version of a naturally produced hormone response for the production of red blood cells

Advantages:
Increase rbc and haemoglobin count, O2 transport and aerobic capacity, decrease fatigue

Disadvantages:
Increase blood viscosity, increase cardiac output, decrease natural production of EPO

22
Q

What is human growth hormone? What are the benefits of it? (7) what are the negative effects of it? (4)

A

A synthetic version of a naturally produced hormone

Advantages:
Increase muscle mass, strength, fat metabolism and decreased fat mass, blood glucose level, speed of recovery, intensity and duration of training

Negative:
Abnormal bone growth + muscle development, enlargement of vital organs, increase the risk of cancers and diabetes

23
Q

What are physiological aids?

A

Used to increase the rate of adaptation by the body to increase performance

24
Q

What is blood doping? What are the benefits of it? (5/6) What are the negative effects of it? (5)

A

Method used to increase the red blood cell count / volume of RBC

Advantages:
Increase RBC and haemoglobin count, 02 transport + aerobic capacity, intensity + duration of performance, decrease fatigue

Disadvantages:
Increase blood viscosity, decrease cardiac output, increase risk of blood clots + heart failure, risk of infection from transfusion

25
Q

What is intermittent hypoxic training? What are the benefits of it? (4) What are the negatives of it? (4)

A

A method where an athlete trains at low partial pressures of oxygen.

Advantages:
Acclimatisation for events at altitiude
Increased red blood cell, haemoglobin and O2 carrying capacity
Increased intensity and duration before fatigue
Increased mitochondira and buffering capacity, delaying OBLA

Negatives:
May lose motivation and disrupt training patterns
Hard to reach normal work rates
Decrease immune function and increase risk of infection
Dehydraition

26
Q

What are the purpose of cooling aids? (3)

A

Reduce core temp
Treat injury
Speed up recovery

27
Q

What is cardiovascular drift?

A

Upward drift of heart rate during sustained steady state activity associated with an increase in body temperature

28
Q

What are the advantages of cooling aids?(5)

A

Reduce core body temperature
Decreased sweating, dehydration and early fatigue
Decreased injury pain and swelling
Increased speed of recovery and repair
Decreased DOMS

29
Q

What are the risk of cooling aids? (5)

A

Difficulty to percieve exercise intensity
Ice burns and pains
Hide or complicate injuries
Chest pain and reduced efficiency in the elderly
Dangerous for those with heart conditions

30
Q

Describe the process of glycogen loading (over a week)

A

Day 1: glycogen-depleting
Day 2/3: high protein, high fat diet
Day 4: glycogen depleting
Day 5/7: high carbohydrate diet while training is tapered or reduced

31
Q

What are the negative effects that occur due to dehydration? (5)

A
  • decreased heat regulation and increased temperature
  • increased blood viscosity
  • increased heart rate
  • increased fatigue
  • decreased cognitive function and skill level
32
Q

What are the 3 classifications of sports drinks?

A

Isotonic
Hypertonic
Hypotonic

33
Q

What is a hypotonic drink?

A

Drinks with a lower concentration of glucose than in the blood stream

34
Q

What is an isotonic drink?

A

Drinks which contain equal concentrations of glucose than the blood stream

35
Q

What is the hypertonic solution?

A

Drinks which contain a higher concentration of glucose than in the bloodstream

36
Q

What are the performance benefits of creatine? (4)

A

Increased PC stores
Increased fuel for very high intensity energy production
Increased intensity and duration of training
Increased maximum and explosive strength

37
Q

What are the risks of taking creatine? (5)

A

Increased weight gain
Increased water retention
Muscle cramps
Gastrointestinal problems
Long-term effects on health unclear

38
Q

What are the performance benefits of caffiene? (5)

A

Increased nervous stimulation
Increased focus and concentration
Increased mobilisation of fats
Preservation of muscle glycogen
Increased endurance performance

39
Q

What are the risks of taking caffiene? (3)

A

Diuretic effect leading to dehydration
Insomnia and anxiety
Gastrointestinal problems

40
Q

What are the performance benefits bicarbonate? (3)

A

Increased buffering capacity
Increased tolerance to lactic acid, delaying OBLA
Increased intensity and duration of performance

41
Q

What are the risks of bicarbonate? (2)

A

Possible gastrointestinal problems
Unpleasant taste, causing nausea

42
Q

What are the performance benefits of nitrate ions?

A

Reduced blood pressure
Increased blood flow
Increased intensity of performance
Delays fatigue

A Level PE - Personal (31 decks)

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