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PE- Mr Mcdarby > 2.1 - Diet, Nutrition and ergogenic aids > Flashcards

2.1 - Diet, Nutrition and ergogenic aids Flashcards

1
Q

Function of Carbohydrates ? with a percentage of diet and examples

A
  • 75% of body’s energy production
  • 50-55% of diet
  • pasta, bread, potatoes, rice
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2
Q

Function of Fats ? with a percentage of diet and examples

A
  • insulate and protect vital organs
  • Unsaturated (avocado/soybeans and saturated fats (cheese)
  • secondary source of energy
  • 25% of diet
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3
Q

Function of Protein ? with a percentage of diet and examples

A
  • muscle growth and repair
  • 15% of diet
  • meat, egg, fish
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4
Q

Function of vitamins ? with examples of foods

A
  • maintains bodily function
  • vegetable oils, eggs, fruits
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5
Q

Function of minerals ? with a examples

A
  • essential for bone and teeth health, breaking down food and controlling bodily fluids
  • meat, fish, fruits, nut, eggs
  • iron, calcium, potassium
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6
Q

Function of fibre ? with a examples

A

vital for efficient digestive system
- brocolli, cereal, fruit and veg
- high fibre diet can reduce cholesterol and reduce risk of diabetes and obesity

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7
Q

Function of water ?

A
  • regulates body temp
  • transports minerals round the body
  • fixes dehydration
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8
Q

What is meant by the term energy balance

A
  • calorie expenditure = calorie eaten
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9
Q

What is meant by the term positive energy balance

A
  • calorie eaten exceeds calorie expenditure
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10
Q

What is meant by the term negative energy balance

A
  • calorie expenditure exceeds calorie eaten
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11
Q

Define the term ergogenic aids

A
  • anything that improves/enhances performance
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12
Q

Name 3 Pharmalogical aids

A
  • HGH
  • Rh EPO
  • Anabolic Steroids
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13
Q

Describe Anabolic steroids
use these in your answer:
- type of performer
- legal status
- description
- advantages and disadvantages

A
  • anaerobic performer (100m runner)
  • illegal
  • increases muscle mass and reduces recovery time

+muscle mass and repair
+train at high intensity and more often
+recovery is quicker

  • heart failure
  • agression, depression
  • hormone imbalance
  • bad for health
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14
Q

Describe HGH
use these in your answer:
- type of performer
- legal status
- description
- advantages and disadvantages

A
  • anaerobic performers (sprinters
  • illegal
  • Increase muscle mass
  • increase blood glucose levels
  • produces naturally (sleep, diet and exercise)

+easier to hide as it occurs naturally
+muscular hypertrophy (increased strength)
+quicker recovery

  • increased risk of heart disease
  • increased risk of diabetes
  • increased risk of fat deposits in blood
  • increased risk of cancer
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15
Q

Describe Rh EPO
use these in your answer:
- type of performer
- legal status
- description
- advantages and disadvantages

A
  • Aerobic performers (cyclists)
  • illegal
  • increased haemoglobin
  • increased O2 delivery to muscles
  • Lowering of lactic acid
  • PC and ATP re synthesis is quicker

+ increased aerobic capacity

  • increased risk of blood clots (heart attack or strokes)
  • Increased blood viscosity
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16
Q

Name 3 physiological aids

A
  • Blood doping
  • Hypoxic training
  • cooling aids
17
Q

Describe blood doping
use these in your answer:
- type of performer
- legal status
- description
- advantages and disadvantages

A
  • endurance performer (cyclist)
  • illegal
  • boosts total volume of red blood cells which improves the performers ability to deliver oxygen to the muscles
  • take out freeze the blood
  • transfuse it back into body

+increased total number of RBC contain haemoglobin
+increased aerobic capacity
+ability of vascular system to transport O2 to the muscles is increased

  • risk of infection
  • thickening of the blood
18
Q

Describe Intermittent Hypoxic training
use these in your answer:
- type of performer
- legal status
- description
- advantages and disadvantages

A
  • aerobic performers (football)
  • legal
  • naturally increases levels of EPO
  • Hypoxic conditions refer to an environment where there is low pp of O2
  • stimulates RBC production, increasing haemoglobin volume, O2 carrying ability and aerobic energy production

+increased total volume of RBC which contains Haemoglobin
+Delayed OBLA
+increased mitochondrial density and buffering capacity

  • Benefits are quickly lost
  • hard tot train at usual intensity
  • dehydration
19
Q

Describe cooling aids
use these in your answer:
- type of performer
- legal status
- description
- advantages and disadvantages

A
  • aerobic (football player)
  • legal
  • reduces swelling and pain
  • reduces core temp
  • reduces cardiovascular drift

+ help removal of waste products

  • ice burns and pains
  • dangerous for elderly people with heart conditions
20
Q

Name Two examples of nutritional aids

A
  • Supliments
  • glycogen loading
21
Q

What a performer do in order to prep pre-competition

A
  • carb rich meal 3-4 hours before
  • simple carbs 1-2 hours before
22
Q

Describe food/fluid intake during events

A
  • hypertonic and hypotonic drinks can be consumed during exercise
  • simple carbs (jelly babies) can also be taken
22
Q

Describe what a performer would do post competition

A
  • eat within 30 mins
  • 3x every 2 hours after that
  • first two hours after competition is the best time for carb reloading and replenishment of glycogen stores
22
Q

Describe Glycogen Loading
use these in your answer:
- type of performer
- legal status
- description
- advantages and disadvantages

A
  • aerobic performers (marathon runner)
  • legal
  • increased glycogen levels
  • delays fatigue

1) 7 DAYS BEFORE: low carb, continue exercise (high protein)
2) 3 Days before: stop high intensity training
3) 3-4 days before: reduce training and eat a high carb diet (super compensation)
4) Night before have a carb rich meal and low protein (pasta party)

+delays fatigue
+increased glycogen stores

  • increased risk of injury
  • reduces self confidence and effects mental prep
  • high irritability
  • poor recovery in first 3 days
23
Q

Describe creatine (suppliments)
use these in your answer:
- type of performer
- legal status
- description
- advantages and disadvantages

A
  • anaerobic (100m runner)
  • legal
  • creatine is stored as phosphocreatine in the muscles
  • helps with the ATP-PC system for energy production

+ increased PC stores
+ increased duration of maximal activity
+ increased maximal explosive strength

  • increased water retention and weight gain
  • muscle cramps
  • long term side affects unknown
24
Q

Describe caffeine (suppiliments)
use these in your answer:
- type of performer
- legal status
- description
- advantages and disadvantages

A
  • aerobic performers
  • legal
  • stimulant used to heighten the CNS and increase breakdown of fat as fuel for aerobic production

+increased nervous stimulation
+increased focus and concentration
+ reduce fatigue
+increased endurance

  • diuretic (urinate more)
  • dehydrate
  • insomnia
  • withdrawals
25
Q

Describe Bicarbonate (suppiliments)
use these in your answer:
- type of performer
- legal status
- description
- advantages and disadvantages

A
  • cycling, swimming, rowing
  • legal
  • take 1 hour before exercise
  • allows removal of lactic acid

+alkaline substance which increases alkalinity of blood
+allows removal/buffering of lactic acid

  • nausea
  • unpleasant taste
  • gastric distress
26
Q

Describe Nitrate (suppiliments)
use these in your answer:
- type of performer
- legal status
- description
- advantages and disadvantages

A
  • legal
  • stored in the body as nitric oxide
  • increased effiency of cardiac system

+vasodilates blood vessels
+increased blood flow to muscles
+increased intensity of performance
+delayed fatigue

  • dizziness and light headed
  • long term affects unclear
  • possible carcinogenic effect
27
Q

Performers compare energy expenditure to energy intake to manage body weight

Describe two factors that performers use to work out their daily energy expenditure

A
  • BMR (basil metabolic rate)
  • TEF (thermal effects of food)
  • MET’s (metabolic equivalent of task
28
Q

explain BMR as a way of measuring energy expenditure

A
  • minimum amount of energy/calories required to sustain essential body function at rest
28
Q

explain TEF as a way of measuring energy expenditure

A
  • energy required to digest and process food
29
Q

explain METS as a way of measuring energy expenditure

A
  • working: resting metabolic ratio
  • a measure of the energy expenditure of different activities

PE- Mr Mcdarby (14 decks)

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