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PE- exercise physiology > diet and nutrition > Flashcards

diet and nutrition Flashcards

(71 cards)

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1
Q

what are the requirements of carbohydrates

A

50-60%

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2
Q

what are the requirements of protein

A

10-20%

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3
Q

what are the requirements of fat

A

20-30%

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4
Q

what are the average calories for men and women

A

women- 1800
men- 2000

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5
Q

what will affect athletes needing higher calorie intakes

A

intensity and duration of training

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6
Q

what is it important an individual has

A

a neutral energy balance

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7
Q

what are the types of carbs

A

simple and complex

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8
Q

what are simple carbs

A

fast release energy

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9
Q

what are complex carbs

A

slow release energy

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10
Q

how are carbs converted to energy

A

initially converted to glucose in the blood stream where it used for energy

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11
Q

how are carbs stored

A

as glycogen in the muscles and liver

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12
Q

what is the glycaemic index

A

the rate at which glucose is released into the blood stream

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13
Q

what are GI food ranked on

A

scale of 1-100 (glucose is ranked 100)

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14
Q

what do high GI foods provide

A

a rapid surge in blood glucose levels, releasing energy quickly

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15
Q

what so low GI food supply

A

a slower energy release rate so levels are maintained so sustains energy

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16
Q

where is energy stored if it isnt used

A

stored as fat in adipose tissue

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17
Q

how can diabetes occur

A

if too much glucose is eaten as the body become tolerant to the insulin

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18
Q

when should you eat high GI foods

A

3 hours before training and 30 mins after

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19
Q

what do fats provide

A

energy for long duration and low intensity aerobic exercise
insulation
positive weight gain

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20
Q

what does fat provide us with

A

transports vitamins A D E K
provides the essential fatty acids

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21
Q

what do HDL do

A

removes LDL deposits

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22
Q

what do LDL do

A

blocks arteries and limit blood flow

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23
Q

what are proteins good for

A

required for muscle growth and repair, enzyme, hormone and haemoglobin production

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24
Q

what are proteins made of

A

amino acids

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25
are proteins an energy source
yes when all carbs and fat sources have run out
26
what happens if you eat too much protein
stored as fat or excreted in urine
27
what are vitamins for
chemical processes in the body
28
what does vitamin a do
maintenance of skin, mucus membranes, bones, teeth, hair and vision
29
what does vitamin d do
helps the absorption of calcium
30
what is calcium for
strong bones and teeth, heart function, blood coagulation and muscle contraction
31
what is iron for
production of haemoglobin in red blood cells vital for oxygen transport
32
how much less oxygen is needed for carbs to be metabolised compared to fats
15%
33
how long does it take for energy to be released from fats and why
20 mins of low intensity exercise because of their long chain structure and extra oxygen required to break them down
34
what % of total fuel can fats never provide
50-60%
35
what is the main fuel source
phosphocreatine
36
how long until phosphocreatine runs out
10-12 secs
37
what is phosphocreatine
naturally occurring compound derived from amino acids that produces energy extremely quickly
38
if the athlete has a high VO2 max what happens to fats
the longer fats will be metabolised which saves carbs for high intensity bursts of exercise
39
what happens to glycogen and PC stores if the individual has a high anaerobic fitness
the greater those stores are which allows them to train at a high intensity for longer
40
what are the stages of carbo-loading
1. depletion stage- 6 days prior reducing muscle glycogen stores 2. tapering stage- reduce the intensity and volume of training 3. loading stage- increasing the intensity and volume of training
41
why is carbo loading effective
delays fatigue enables athlete to work at a higher intensity for longer
42
why do athletes need to refuel after training
to re synthesis muscle and liver glycogen stores and aid muscle growth and repair the body is mos receptive to refilling glycogen stores when fully depleted immediatley following exercise
43
how long should athletes refuel for after training
30 mins
44
what are the physiological effects of dehydration on performance
increase sweating decrease blood plasma volume increase blood viscosity increase heart rate increase breathing rate decrease slower transport of oxygen and nutrients increase levels of CO2 and increase lactic acid fatigue due to impaired energy levels poor regulation of body temperature (thermoregulation)
45
how much water should be drank in a 24 hour period prior to competition
4-7 litres
46
how much water should be drank prior to competition and how long before
2 litres 2-3 hours before
47
what factors depend on how much fluids should be drank during exercise
weather and size of individual
48
how much and how often should you be drinking during exercise
150-250 ml every 10-20 mins
49
why should you drink energy drinks if training for 90 mins or longer
to replace depleted glycogen stores
50
how much should you re hydrate after training
for every 1kg of body weight that is lost approximately 1 litre of water should be consumed
51
what are the 3 types of sports drinks and what are they
hypotonic (low glucose- replace fluids but had no added carbs) isotonic (high glucose- replace fluids lost and a boost of carbs) hypertonic (high glucose- to supplement carb intake)
52
how much carb content is in each sports drink
hypotonic (1-3%) isotonic (6-8%) hypertonic (10%+)
53
what 3 things make a supplement legal
enhances performance reduces recovery time limits fatigue
54
what does protein (whey and casein) do
amino acids help repair microfiber tears in the muscle and re-build stronger structure (muscle hypertrophy)
55
what are the possible side effects of protein
weight gain if training doesnt provide neutral energy balance
56
what does creatine monohydrate do
increases muscle phosphocreatine stores allowing more energy for longer
57
what are the possible side effects of creatine
weight gain long term effects are unknown muscle cramps liver and kidney damage may limit aerobic perfromace
58
what does caffine do
improved alertness as it limits certain brain signals reducing fatigue it mobilises fats as an energy source rather than relying on glycogen
59
what are possible side effects of caffeine
anxiety insomnia irregular heart beat diuretic impairs fine motor skills
60
what are the 3 things that cause a supplement to be illegal
(needs 2 of these things) enhances performance threat to athletes health violates spirit of the sport
61
what does anabolic steroids do
increases lean body weight allows athletes to train harder, recover faster and increase muscle mass
62
what are the effects of anabolic steroids
liver damage heart problems acne aggression and mood swings
63
what are human growth hormones
in large doses- increase muscle mass and weight loss in small doses - aid recovery and ignite ageing process
64
what are the effects of taking human growth hormones
heart problems cardiovascular disease glucose intolerance increase blood lipids
65
what is erythropietin (epo)
stimulates red blood cell production and increases haemoglobin levels improves aerobic capacity and vo2 max
66
what are the side effects of taking erythropietin (epo)
increase blood viscosity stroke and heart disease death
67
what are stimulants
increase alertness and help overcome fatigue by increasing blood flow and heart rate
68
what are diuretics and masking agents
remove fluid from the body which can hide other drug use or loose weight
69
what are the side effects of diuretics and making agents
dehydration hypertension electrolyte imbalance seizures
70
what are beta blockers
reduce heart rate blood pressure and muscle tremors
71
what are side effects of beta blockers
dizziness drowsiness or fatigue dry mouth headaches

PE- exercise physiology (10 decks)

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