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A+P and Exercise physiology > 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

2550 calories per day

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2
Q

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

A

1940 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

Define Carbohydrate

A

sugars and startches stored in the body as glycogen and converted to glucose to fuel energy production

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8
Q

carbohydates in the diet are needed for…

A

energy production (they are the preferred source for exercise accounting for 75% of energy requirements)

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9
Q

the two types of carbohydate are…

A

simple and complex

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10
Q

where are starches from complex carbohydrates strored? e.g rice and potatoes

A

as glycogen in liver and muscles

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11
Q

where are sugars from simple carbohydrates stored? e.g sugar fruit and honey

A

circulate in the bloodstream as glucose

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12
Q

examples of complex carbohdrates are…

A

rice
potatoes

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13
Q

examples of simple carbohydrates are…

A

fruit
honey

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14
Q

What form of carbs are best for endurance runners?

A

the best foods to consume are startches to maximise stores of glycogen which are then broken down to maintain blood glucose levels rather than simple carbs which are converted into triglycerides (body fat)

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15
Q

Define proteins

A

amino acids essential for the growth and repair of cells and tissue

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16
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
    Can be used for aerobic exercise when no other fuels are available. Athletes require more than their sedentary friends as they need to build muscle cells
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17
Q

give an example of a source of protein

A

milk
eggs
chicken
soya

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18
Q

Define enyzme

A

biological catalyst which increases the speed of a chemical reaction

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19
Q

Define fats

A

Triglycerides which provide the body with fatty acids for energy production

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20
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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21
Q

Define saturated fatty acids

A

a type of fat molecule typically solid and room termperature mainly found in animal products which, when consumed excessively can be associated with heart disease

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22
Q

Define unsaturated fatty acids

A

a type of fat molecule, typically liquid at room temp, mainly found in sunflower, olive and fish oils which can help lower cholestrol

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23
Q

the two types of fat are:

A

unsaturated
saturated

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24
Q

give an example of a source of unstaurated fatty acids

A

avocado
olive oil

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25
Q

give an example of a source of saturated fatty acids

A

butter
bacon

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26
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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27
Q

Why are fats important

A
  • serve to insulate nerves
  • form cell membranes
  • cushion organs
  • provide energy store (can be broken down for aerobic energy)
  • provide essential fatty acids
  • and fat soluble viatmins A, D and E
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28
Q

why should intake of saturated fatty acids be limited?

A

to reduce risk of cardiovascular disease

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29
Q

Define vitamins and minerals

A

Essential organic and inorganic nutrients required for healthy body function

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30
Q

the 3 minerals are…

A

calcium
phosphorous
iron

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31
Q

Where are essential minerals found?

A

Essential minerals are found in meat, cereals, fish , dairy foods, vegetables, furit and nuts .

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32
Q

calcium is essential for…

A

bone health, muscle contraction, nerve transmission and blood clotting

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33
Q

iron is essential for..

A

formation of haemoglobin, enzyme reactions and the immune system

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34
Q

phosphorous is essential for…

A

bone health and energy production

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35
Q

What are the two types of vitamins?

A

Fat soluble vitamins - stored in the body and found mainly in fatty foods and animal proudcts, such as vegetable oils, dairy produce and eggs - A, D, E, K
Water souble vitamins that are not stored and require a regular intake found in fruit, vegetalbes, grains, milk and dairy foods - Vit C and B

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36
Q

vitamin A is essential for..

A

antioxidant properties and eye health

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37
Q

vitamin D is essential for..

A

bone health and
protection against cancer and heart disease

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38
Q

vitamin E is essential for…

A

antioxidant properties
skin and eye health

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39
Q

vitamin K is essential for…

A

blood clotting
bone health

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40
Q

vitamin C is essential for…

A

skin
blood vessels
soft tissues

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41
Q

vitamin B is essential for…

A

breakdown of food
haemoglobin formation
skin and eye health

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42
Q

what is fibre used for in the body?

A

essential for function of the large intestine and a high fibre diet can reduce chloestrol, risk of diabetes and obesity

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43
Q

give an example of a source of fibre

A

cereals
bread
beans
lentils
fruit and veg

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44
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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45
Q

dehydration can result in…

A

decreased plasma volume
decresed stroke volume
increased tempertaure and HR

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46
Q

define energy

A

the ability to perform work, meausured in joules or calories

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47
Q

Are all athletes nutritional needs the same?

A

No a jockey and a sumo wrestler would not eat the same thing. It is crucial performers meet there energy needs during periods of training to improve performance whilst maintaining health.

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48
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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49
Q

What should you consider when working out an individuals daily calorie needs?

A

Age
Gender
Size
Environment
lifestyle and metabolic rate
All these factors will affect the individuals energy expenditure

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50
Q

define energy expenditure

A

the sum of basal metabolic rate and the thermic effect of food and the energy expended through physical activity
EE=BMR+TEF+ENERGY EXPENDED IN PHYSICAL ACTIVITY

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51
Q

define basal metabolic rate

A

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

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52
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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53
Q

define thermic effect of food

A

the energy required to eat, digest, absorb and use food taken in, which accounts for a very small % of the total energy expenditure

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54
Q

Define Physical activity expenditure

A

This is the total number of calories required to perform daily tasks, which can be estimated using MET values. Can be approx 30% of an individuals total energy expenditure although can be higher for an athlete in training.

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55
Q

Define MET (metablic equivalent value)

A

the ratio of perfomers working Metabolic rate to their resting metabolic rate
e.g sitting down has a MET value of 1.0
rowing is a MET at 200 wats is a MET value of 12

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56
Q

define energy intake

A

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

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57
Q

define energy balance

A

the relationship between energy intake and energy expenditure

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58
Q

METs are used to

A

give a picture of energy expenditure

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59
Q

total energy expenditure =

A

BMR + TEF + physical energy expenditure

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60
Q

if more energy is taken in than expended…

A

the person will gain weight

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61
Q

is more energy is lost than taken in…

A

the person will lose weight

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62
Q

is energy in equals energy expended…

A

weight stays the same

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63
Q

define erogenic aid

A

a substance, object or method used to improve or enhance performance - some legal and some illegal

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64
Q

what is wada mission?

A

To lead a collaborative world wide movement for doping free sport and complies the list of prohibitive and non pro-hibitive substances and methods used in sport.

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65
Q

the three types of ergogenic aids are…

A
  1. pharmalogical aids
  2. physiological aids
  3. nutritional aids
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66
Q

define pharmalogical aids

A

a group of ergogenic aids taken to increase the levels of hormones or neural transmitters naturally produced by the body, including anabolic steroids,erythropoetin and human growth hormone
Most illegal

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67
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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68
Q

what are anabolic steroids?

A

a group of illegal synthetic hormones resembling testosterone to promote protein synthesis for muscle growth, recovery and repair.

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69
Q

are anabolic steroids illegal?

A

yes

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70
Q

what are 3 of the benefits of anabolic steroids?

A

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

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71
Q

what are 3 of the risks of anabolic steroids?

A

irritability
liver damage
heart failure
acne
hormonnal disturbances

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72
Q

What is an AO2 for anabolic steroids?

A

Dwain chambers and Marion Jones - both sprinters

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73
Q

what is recombinant erythropoetin (RhEPO) ?

A

illegal synthetic product copying a natural EPO a hormone responsible for red blood cell production

Assoiciated with cyclists and marathon runners e.g Lance Armstrong

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74
Q

Hyper-viscosity

A

Excessively thickened blood with high resistance to flow

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75
Q

is EPO illegal?

A

yes

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76
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

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77
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

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78
Q

is EPO easy to detect?

A

It is difficult to detect through body samples due to the naturally circulating levels which can be raised with aerobic training.

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79
Q

what is human growth hormone (HGH) ?

A

illegal synthetic product copying natural growth hormone to increase protein synthesis for muscle growth, recovery and repair

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80
Q

is HGH illegal?

A

yes

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81
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

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82
Q

what are the risks of HGH ?

A

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

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83
Q

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

A

weightlifters, sprinters
power athletes

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84
Q

what kind of athletes are most likely to use EPO?

A

endurance athletes e.g. tour de france cyclists

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85
Q

what kind of athletes are most likely to use HGH?

A

all athletes

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86
Q

define physiological aid

A

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

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87
Q

the 3 types of physiological aids used in sport are…

A

blood doping
intermittent hypoxic training (IHT)
cooling aids

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88
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

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89
Q

is blood doping illegal?

A

yes

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90
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

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91
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

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92
Q

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

A

endurance atheletes e.g Tour de france with a 5-13% increase in Vo2 max

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93
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.

94
Q

is intermittent hypoxic training illegal?

A

no

95
Q

define hypoxia

A

a condition where the body is subjected to inadequate oxygen supply to maintain normal function

96
Q

Buffering capacity

A

the ability to resist changes in PH - for example the ability to reduce the negative effect of hydrogen ions on muscular contraction

97
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

98
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

99
Q

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

A

endurance athletes and footballers at the 2014 world cup venue Estadio Nacional Brsillia, which was 1,172m above sea level

100
Q

What is INTERMITTENT HYPOXIC TRAINING ?

A
  • interval training with work intervals performed under hypoxic conditions
  • mask supplying low ppO2
  • 4-8 weeks of 1-3 mins duration
101
Q

What are the performance benefits of IHT ?

A
  • increased buffering
  • delays OBLA
  • increased RBC and haemoglobin
102
Q

What are the risks of IHT ?

A
  • benefits quickly lost
  • lose motivation
  • decrease immune functions
103
Q

What is BUFFERING CAPACITY ?

A

the ability to RESIST CHANGE IN pH

104
Q

What is OBLA ?

A

Onset of Blood Lactate Accumulation

- the point where there is a dramatic rise in blood lactate levels causing the onset of fatigue

105
Q

what are cooling aids?

A

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

106
Q

how should cooling aids be used pre competition and why?

A

ice vests used 10-30 mins before
to reduce temperature to sustain intensity and speed
in a bid to sustain intensity and speed while reducing thermal strain and cardiovascular drift.
Thermal strain = additional pressure placed on the body by an increase in temp that can cause short and long term negative effects
CV drift - upward drift of heart rate during sustained steady state activity with an increase body temperature

107
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

108
Q

how should cooling aids be used for injuries?

A

ice packs used as part of PRICE - protect, rest, ice, compress, elavate

109
Q

is using cooling aids illegal?

A

no

110
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
decreased DOMS

111
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

112
Q

what type of athletes would used cooling aids?

A

all athletes

113
Q

how do cooling aids speed up recovery?

A

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

114
Q

What should an ENDURANCE athlete eat PRE-EVENT ?

A

SLOW-DIGESTING CARBS - 3hrs before (example porridge oats)
- 1-4g per kg of low glycaemic index

HIGH GI CARBS - 1hr before (example honey on a bagel, breakfast bar)
- be careful of hypoglycaemia
- don’t have glucose supplement immediately prior to an event as the body may try and counteract the raised glucose levels leaving the athlete dizzy and fatigued. This is known as rebound hypoglycaemia

115
Q

What should an ENDURANCE athlete eat DURING EVENT ?

A

longer than 1hr = 30-60g of high GI carbs

116
Q

What should an ENDURANCE athlete eat POST-EVENT ?

A
  • 1 - 1.5g per kg of carb per hour
  • within 30 mins
  • repeated every 2 hours
117
Q

What is the GLYCAEMIC INDEX ?

A

a rating scale showing how quickly a carbohydrate affects blood glucose levels

118
Q

What is HYPOGLAEMIA ?

A

low blood glucose levels associated with dizziness, shaking and raised HR

119
Q

What should a STRENGTH athlete eat PRE-TRAINING

A

30-60mins before

  • small meal
  • equal quantities of carbs and protei
  • quickly accessed
120
Q

What should a STRENGTH athlete eat POST-TRAINING ?

A

as soon as possible

  • high GI carbs
  • protein
  • replace lost glycogen
121
Q

What is GLYCOGEN (carbohydrate) LOADING ?

A

manipulation of carbohydrate intake in the week before competition to maximise stores of glycogen

122
Q

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

A

intense excercise to deplete glycogen stores

123
Q

when should carbohydrate loading before an event start?

A

one week before

124
Q

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

A

high protein and high fat diet

125
Q

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

A

intense excercise to deplete glycogen stores further

126
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

127
Q

what are 3 of the benefits of carb loading?

A

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

128
Q

what are 3 drawbacks of carb loading?

A

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

129
Q

what type of athletes use carb loading?

A

endurance athletes

130
Q

3 hours before an event what should an athlete eat?

A

carbohydrate meal with a low glycaemic index

131
Q

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

A

a high glycaemic index food

132
Q

what is the purpose of a pre event meal?

A

tops up liver glycogen
maintains blood glucose levels

133
Q

a pre training meal should be eaten _________ before training

A

30-60 minutes

134
Q

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

A

eat small amounts

135
Q

what effect does eating during an event have?

A

tops up liver glycogen
maintains blood glucose levels

136
Q

give an example of when someone would feed during an event

A

energy gels in a marathon
banana after a set in tennis

137
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

138
Q

what should a post event meal contain?

A

fast digesting carbohydrates e.g. white bread

139
Q

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

A

promotes faster recovery rate of glycogen

140
Q

when should a post training meal be consumed?

A

within 2 hours after training has finished

141
Q

dehydration decreases performance due to:

A

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

142
Q

What are ELECTROLYTES ?

A

SALTS and MINERALS (such as Sodium and Potassium) that conduct ELECTRICAL IMPULSES - lost through sweat must be replaced get fatigue

143
Q

What are the effects of losing electrolytes ?

A
  • fatigue
  • cramping
  • 2% body weight in sweat = 20% decrease in performance
144
Q

the three types of sports drink are…

A

hypotonic
hypertonic
isotonic

145
Q

describe a hypotonic drink

A

a drink with a lower concentration of glucose than the blood. Which can quickly replace sweating.
100ml of orange squash, 100ml of water and a pinch of salt

146
Q

what type of exercise is a hypotonic drink used for?

A

prolonged exercise (jockeys and gymnasts)

147
Q

describe a isotonic drink

A

a drink with equal concentration of glucose to the blood. Absorbed at the same rate as water.
200ml of orange squash, 1 litre of water and a pinch of salt

148
Q

what type of exercise is a isotonic drink used for?

A

events over 1 hour. middle and long distance runners and game players

149
Q

describe a hypertonic drink

A

a drink with a higher concentration of glucose than in the blood. absorbed at slower rate than water. used post exercise.
400ml orange squash 1 litre of water and a pinch of salt

150
Q

what type of exercise is a hypertonic drink used for?

A

used during recovery. ultra distance athletes in conjunction with isotonic drinks

151
Q

what are 4 dietary supplements used in sport?

A

creatine supplemments
caffeine
bicarbonate
nitrates

152
Q

what is creatine?

A

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

153
Q

is creatine supplements illegal?

A

no

154
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

155
Q

what are 3 of the drawbacks of creatine supplements?

A

increased weight gain
increased water retention
muscle cramps and gasrointestinal problems

156
Q

what type of athletes would used creatine supplements?

A

power athletes like weight lifters & sprinters

157
Q

is using caffine legal?

A

yes

158
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

159
Q

what are 3 drawbacks of caffeine?

A

diuretic effect
insomnia and anxiety
gastrointestinall problems

160
Q

is taking bicarbonate illegal?

A

no

161
Q

what are 3 benefits of taking bicarbonate?

A

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

162
Q

what are 2 drawbacks of bicarbonate?

A

gastrointestinal problems
unpleasant taste - causing nausea

163
Q

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

A

1500m run

164
Q

what are nitrates?

A

inorganic compounds that dilate blood vessels and reduce blood pressure

165
Q

is taking nitrates illegal?

A

no

166
Q

what are 3 benefits of nitrates?

A

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

167
Q

what are 2 drawbacks of nitrates?

A

headaches & diziness
possible carcinogenic

168
Q

what are sources of nitrates?

A

root vegetables

169
Q

What is the importance of water ?

A
  • chemical reactions
  • dissolve and move substances
  • regulates temperature
  • hydration
170
Q

Give an example of when water moves substances around the body

A

blood plasma is 90% water and carries glucose to respiring muscles

171
Q

How does water help regulate body temperature ?

A

moves heat to the SKIN SURFACE for EVAPORATION (sweating) or to LUNG TISSUE for EXPIRATION as water vapour.

172
Q

What can dehydration cause ?

A
  • decreased plasma volume / SV

- increased temp / HR

173
Q

What is ENERGY EXPENDITURE ?

A

BMR + thermic effect of food (TEF) + energy expenditure through physical activity

174
Q

What is BASAL METABOLIC RATE ?

A

minimum amount of energy required to sustain essential physiological functions at rest

175
Q

What is THERMIC EFFECT OF FOOD (TEF) ?

A

energy required to EAT, DIGEST, ABSORB and USE food - small % of energy expenditure

176
Q

How do you calculate the BMR of a woman ?

A

655 + (9.6 x weight kg) + (1.8 x height cm) - (4.7 x age yrs)

177
Q

How do you calculate the BMR of a man ?

A

66 + (13.7 x weight kg) + (5.0 x height cm) - (6.8 x age yrs)

178
Q

What is PHYSICAL ACTIVITY ENERGY EXPENDITURE ?

A

total number of CALORIES required to perform DAILY TASKS - measured in MET values

179
Q

What is METABOLIC EQUIVALENT VALUE (MET) ?

A

ratio of performer’s working metabolic rate to their resting metabolic rate

180
Q

What percentage of energy expenditure does physical activity account for ?

A

30% - but can be far higher for athletes

181
Q

Per hour of rest, how many kcal does the body use (per kg of body mass) ?

A

1 kcal per kg of body mass (1 kcal / kg / hr)

182
Q

How many METs is light exercise ?

A

> 3.0 MET

183
Q

How many METs is moderate exercise ?

A

3.0 - 5.9 MET

184
Q

How many METs is vigorous exercise ?

A

<6.0 MET

185
Q

How do you calculate your daily kcal ?

A

BMR + MET

186
Q

What is ENERGY INTAKE ?

A

total amount of energy from food and drink consumed (joules / kcal)

187
Q

What is ENERGY BALANCE ?

A

the relationship between ENERGY INTAKE and ENERGY EXPENDITURE

188
Q

What happens if energy intake is higher than energy expenditure ?

A
  • weight gain
  • increase body fat %
  • negative health / performance
189
Q

What happens if energy intake is lower than energy expenditure ?

A
  • weight loss
190
Q

What are ERGOGENIC AIDS ?

A

a substance / object / method used to improve performance

191
Q

What are PHARMACOLOGICAL AIDS ?

A
  • group of ergogenic aids
  • increase levels of hormones / neural transmitters
  • anabolic steroids / erythropoitin / human growth hormone
192
Q

What are ANABOLIC STEROIDS ?

A
  • illegal synthetic hormones
  • resemble testosterone
  • promote protein synthesis for muscle growth
193
Q

What is ERYTHROPOIETIN (EPO) ?

A
  • naturally produced hormone

- production of red blood cells

194
Q

What are the performance benefits of EPO ?

A
  • increase oxygen transport
  • increase aerobic capacity
  • increase intensity and duration
195
Q

What are the risks of EPO ?

A
  • increased blood viscosity (HYPER-VISCOSITY)
  • decreased cardiac output
  • risk of blood clots
196
Q

What are the performance benefits of anabolic steroids ?

A
  • increased muscle mass
  • increased speed of recovery
  • increased intensity and duration
197
Q

What are the risks of anabolic steroids ?

A
  • aggression
  • mood swings
  • liver damage
198
Q

What is the Human Growth Hormone (HGH) ?

A
  • synthetic product
  • replicates naturally produced growth hormone
  • difficult to detect
199
Q

What are the performance benefits of the HGH ?

A
  • increased fat metabolism
  • increased blood glucose levels
  • increased speed of recovery
200
Q

What are the risks of HGH ?

A
  • abnormal bone and muscle development
  • enlargement of vital organs
  • increased risk of cancer
201
Q

What are PHYSIOLOGICAL AIDS ?

A

a group of ERGOGENIC AIDS used to increase the RATE OF ADAPTION by the body to increase performance

202
Q

What is BLOOD DOPING ?

A

illegal method of increasing red blood cell count by infusing blood prior to competition

203
Q

What are the performance benefits of blood doping ?

A
  • increased RBC

- increased O2 transport

204
Q

What are the risk of blood doping ?

A
  • increased blood viscosity
  • decreased cardiac output
  • heart failure
  • transfusion reaction
205
Q

What are COOLING AIDS ?

A

a range of products used to reduce core temperature, treat injury and speed up recovery

  • reduce THERMAL STRAIN and CARDIOVASCULAR DRIFT
206
Q

What cooling aids would be used pre-event ?

A
  • ice vests
  • cold towel wraps
  • reduce over heating / sweating / dehydration
207
Q

What cooling aids would be used for injury treatment ?

A
  • ice packs
  • sprays
  • nerve endings are numbed to reduce pain
208
Q

What cooling aids are used post-event ?

A
  • ice baths
  • speed up recovery
  • decreasing DOMS
  • blood vessels constrict - removing waste
209
Q

What is THERMAL STRAIN ?

A

additional pressure placed on the body by an increase in temperature that can cause short and long term negative effects

210
Q

What is CARDIOVASCULAR DRIFT ?

A

UPWARDS DRIFT of HEART RATE during SUSTAINED STEADY-STATE ACTIVITY associated with an increase in body temperature

211
Q

What are the performance benefits of glycogen loading ?

A
  • increased glycogen stores
  • increased endurance
  • decreased fatigue
212
Q

What are the risks of glycogen loading ?

A
  • hypoglycaemia in depletion phase

- poor recovery in depletion phase

213
Q

What are the risks of DEHYDRATION ?

A
  • decrease heart regulation
  • increase blood viscosity
  • increased fatigue
214
Q

What is a HYPOTONIC SOLUTION ?

A
  • LOWER CONCENTRATION of glucose than the blood stream
  • quickly replaces lost fluids
  • small amounts of glucose
  • hydration without energy boost
215
Q

What is an ISOTONIC SOLUTION ?

A
  • EQUAL CONCENTRATION of glucose as blood stream
  • absorbed at SAME RATE as water
  • quickly re-hydrate and supply glucose
  • middle-distance athletes
216
Q

What is a HYPERTONIC SOLUTION ?

A
  • HIGHER CONCENTRATION of glucose as blood stream
  • absorbed at SLOWER RATE than water
  • glycogen replenishment
  • additional water needed
  • ultra-distance athletes
217
Q

What are CREATINE SUPPLEMENTS ?

A

consumption of CREATINE MONOHYDRATE to increase stores of PC to increase intensity and duration

218
Q

What are the INITIAL effects of creatine supplements ?

A

creatine pulls water -> muscle cell = increase protein synth

219
Q

What are the SUBSEQUENT effects of creatine supplements ?

A

increased work = increased muscle mass

220
Q

What is CAFFEINE ?

A

stimulant used to heighten NERVOUS SYSTEM and MOBILISE FATS to PROLONG aerobic energy production

221
Q

What are the performance benefits of caffeine ?

A
  • nervous stimulation
  • focus and concentration
  • preservation of muscle glycogen
222
Q

What are the risks of caffeine ?

A
  • diuretics = dehydration
  • insomnia
  • anxiety
223
Q

What is BICARBONATE ?

A

an ALKALINE which acts as a BUFFER to NEUTRALISE the rise in LACTIC ACID

224
Q

What are the performance benefits of bicarbonate ?

A
  • increased buffering capacity
  • increased tolerance to lactic acid
  • increased intensity and duration
225
Q

What are the risks of bicarbonate ?

A
  • gastrointestinal problems

- unpleasant taste

226
Q

What is NITRATE ?

A

INORGANIC COMPOUNDS which DILATE blood vessels, reducing BLOOD PRESSURE and increasing blood flow to the muscles

227
Q

What are the performance benefits of nitrate ?

A
  • reduced blood pressure
  • increased blood flow
  • increased intensity
228
Q

What are the risks of nitrate ?

A
  • headaches
  • possible carcinogenic risks
  • long-term effects unknown
229
Q

What are the performance benefits of cooling aids ?

A
  • decrease sweating
  • decrease pain and swelling
  • decrease DOMS
  • increase recovery
230
Q

What are the risks of cooling aids ?

A
  • ice burns
  • hide injuries
  • chest pain

A+P and Exercise physiology (15 decks)

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