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PE Paper 1 > Diet and Nutrition > Flashcards

Diet and Nutrition Flashcards

(67 cards)

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1
Q

recommended calories for men and women

A

2,550 for men
1,940 for women

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2
Q

carbohydrates

A

-essential for energy production
-stored in the body as glycogen
-used for anerobic + aerobic energy
( rice , bread , potatoes)

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3
Q

proteins

A

for growth and repair of muscles
used to make muscle proteins , haemoglobin and enzymes
found in meats, fish and lentils

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4
Q

fats

A

insulate nerves and provide energy
used for aerobic energy

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5
Q

saturated fatty acids

A

a type of fat molecule that is solid at room temp - should be limited ( butter, bacon)

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6
Q

unsaturated fatty acids

A

a type of fat molecule that is liquid at room temp - helps lower cholesterol
( olive oil, sunflower oil)

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7
Q

vitamins and minerals

A

essential nutrients needed to maintain bodily functions required for healthy body function

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8
Q

calcium

A

important for bone health and nerve transmission

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9
Q

iron

A

important for haemoglobin and the immune system

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10
Q

phosphorus

A

important for bone health and energy production

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11
Q

Fibre

A

an important component of balance diet , reduces cholesterol
( cereals , bread, beans)

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12
Q

water

A
  • makes up 2/3rds of body weight
  • allows essential reactions and moves substances round the body ( blood)
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13
Q

6 effects of dehydration

A
  • decreased plasma volume
  • decreased stroke volume
  • increased temp
  • increased HR
  • increased blood viscosity
  • decrease cognitive function
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14
Q

energy expenditure

A

sum of - basal metabolic rate , thermic effect of food and energy expended through exercise

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15
Q

thermic effect of the food

A

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

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16
Q

basal metabolic rate

A

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

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17
Q

physical activity energy expenditure

A

total number of calories needed to perform daily tasks

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18
Q

metabolic equivalent value

A

the ratio of a performers working metabolic rate to their resting metabolic rate

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19
Q

energy intake

A

total amount of energy from food and beverages consumed

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20
Q

energy balance

A

the relationship between energy intake and energy expenditure
- a perfect balance would be calories in being equal to calories out

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21
Q

ergogenic aid

A

a substance , object or method used to enhance performance

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22
Q

types of ergogenic aids -pharmalogical aid

A

taken to increase the levels of hormones or neural transmitters naturally produced by the body. Most are illegal

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23
Q

pharmalogical aids - Anabolic steroids

A

group of synthetic hormones that resemble testosterone- aims to promote muscle growth - can increase quality and quantity of training -

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24
Q

anabolic steroids 5 disadvantages

A

aggressiveness , liver damage , heart failure , testes shrink , hair loss

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25
pharmalogical aids - RhEPO
illegal product that is a synthetic version of EPO that is responsible for red blood cell production so it promotes oxygen transport and increase aerobic capacity - this increases duration of performance before fatigue
26
disadvantages of RhEPO
hyper viscosity of blood - leading to decrease cardiac output and increase risk of heart failure
27
benefits of RhEPO
increases red blood cell count increases 02 transport increase aerobic capacity
28
pharmalogical aids - HGH
synthetic product of natural growth hormone , increases protein synthesis for muscle growth and repair
29
benefits of HGH
increased muscle mass increased fat metabolism increase speed of recovery increased intensity and duration
30
risks of HGH
abnormal bone and muscle development increased risk of certain cancers
31
physiological aids
a group of ergogenic aids used to increase the rate of adaption by the body to increase performance
32
physiological aids - blood doping
removing blood so body starts to make more RBC as lots has been lost , then blood is put back in to increase overall RBC count and oxygen carrying capacity
33
benefits of blood doping
increased RBC and haemoglobin count increased 02 transport increased intensity and duration of perromance as delays fatigue
34
disadvantages of blood doping
increased risk of blood clots and heart failure increased blood viscosity
35
physiological aids - intermittent hypoxic training
interval training with work intervals performed under hypoxic conditions - athletes live at sea level but train under hypoxic conditions
36
benefits of IHT
acclimatisation for events at altitude increased RBC, haemolgobin and oxygen carrying capacity increased duration and intensity delaying OBLA increased buffering capacity legal
37
risks of IHT
benefits are quickly lost may lose motivation and disrupt training patterns dehydration
38
physiological aids - cooling aids
a range of products aiming to reduce core body temp , treat injury and speed up recovery
39
pre - event cooling aids
used before an event to reduce core body temp and reduce thermal strain and CV drift
40
injury treatment - cooling aids
ice pack and sprays used to treat injuries to reduce swelling or pain. Nerve endings are numbed to reduce pain vasoconstriction to reduce blood flow and minimise swelling
41
post event cooling aids
such as ice baths used after an event to speed up recovery and decreasing DOMS blood vessels constrict to drain LA and after blood vessels dilate which flood muscles with nutrient, oxygenated blood
42
benefits of cooling aids
decreased dehydration decreased early fatigue speed up recovery decrease DOMS
43
risks of cooling aids
ice burns and pain chest pain and reduce efficiency in elderly dangerous for people with heart conditions
44
nutritional aids- recommended carbs intake for athlete
- moderate intensity for an hour - 5-7g per kg of weight - high intensity for 4 hours 10-12g per kg of weight
45
nutritional aids- pre event meal
three hours before an event an athlete should eat a slow digesting carb meal ( porridge) one hour before a small high carb quick digestive meal ( energy bar ) to prevent hypoglycaemia
46
hypoglycaemia
low blood glucose levels associated with dizziness
47
nutritional aids - during event
an athlete who competes for longer than an hour should consume regular small amounts of carbs to preserve glycogen stores ( banana)
48
nutritional aids- post event meal
rapid recovery is aided by 1g per kg of carb per body weight
49
nutritional aids- glycogen/carb loading
the manipulation of carb intake in week before an event to maximise glycogen stores
50
the 4 phases of carb loading
day 1 - carb depletion and high intesnity exercise day 2 -3- high protein and fat intake day 4 - intense exercise to deplete glycogen day 5-7 - high carb intake and reduction of training
51
benefits of carb loading
- increased glycogen stores by 50% - delays fatigue - increase time to exhaustion by 30% -legal
52
risk of carb loading
- hypoglacemia in depletion phase - stomach issues - increase risk of injury - digestive issues
53
nutritional aids- hydration
keeping an athlete well hydrated before and during an event to avoid negatuve effects as electrolytes are lost during exercise
54
drinks containing electrolytes - hypotonic
lower concentration of glucouse than blood - 4% used for hydration but not energy boost (gymnasts)
55
drinks containing electrolytes - isotonic
contain equal concentration of glucose to blood, (5-8%) for quick hydration and glucose ( games players, long distance athlete )
56
drinks containing electrolytes - hypertonic
higher concertation of glucose to blood (15%) used post exercise to replenish glycogen stores
57
nutritional aids - creatine
increases PC stores to increase intensity and duration of training ( weightlifters)
58
benefits of creatine
- increase PC stores - increase fuel for high intensity - increased intensity - increased maximal strength -legal
59
Caffeine
a stimulant used to heighten CNS and mobilise fats for aerobic exercise
60
benefits of caffeine
- increased NS stimulation - increased concentration - preservation of muscle glycogen - increased endurance performance
61
risk of caffeine
- dieretic so can lead to dehydration - insomnia - anxiety - gastrointencial issues
62
nurtional aids - bicarbonate
an alkaline which acts as a buffer to neutralise LA
63
benefit's of bicarbonate
- increased buffering capacity - delay OBLA - increased intensity and duration - legal
64
risk of bicarbonate
- nausea as bad taste - stomach problems
65
nutrional aids - nitrate
compounds which dilate blood vessels , reducing BP and increasing flow to muscles
66
benefits of nitrate
- reduced BP - increased blood flow - legal - increase 02 to working muscles - delay fatigue
67
risks of nitrate
- headaches - carcinogenic risk - unsure on long term health effects

PE Paper 1 (8 decks)

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