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Pe > Diet and nutrition And Training Methods(paper 1) > Flashcards

Diet and nutrition And Training Methods(paper 1) Flashcards

1
Q

recommended calorie intake for a male and female

A

male-2550 calories

female-1940 calories

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2
Q

what percentage of ur diet should be carbohydrates

A

55%

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3
Q

what percentage of ur diet should be proteins

A

15%

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4
Q

what percentage of ur diet should be fats

A

30%

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5
Q

why are carbohydrates essential

A

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

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6
Q

why are proteins essential

A

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

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7
Q

what is the difference between saturated and unsaturated fats

A

saturated-assosiated with cardiovascular disease-non healthy

unsaturated-improved endurance and recovery rates-healthy

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8
Q

what are vitamins and minerals important

A

essential organic and inorganic nutrients required for healthy body function.

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9
Q

why is fiber important for a balanced diet

A

maintains digestive system

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10
Q

why is water important for a balanced diet

A

allows bodies chemical reactions to take place
farries glucose to working muscles

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11
Q

what is the energy balance

A

relationship between energy intake and expenditure

if energy intake is higher than higher than expenditure then u will gain weight if it is less you will lose weight.

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12
Q

what is BMR

A

basal metabolic rate

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13
Q

what are ergogenic aids

A

a substance object or method used to improve or enhance performance=some are legal and some are illegal

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14
Q

pharmological aids

A

group of ergogenic aids taken to increase levels of hormones or neural transmitters naturally produced by the body including anabolic steroids EPO and HGH

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15
Q

What are Anabolic steroids and some side effects

A

group of synthetic hormones resembling testosterone which promote muscle growth and repair

side effects-male shrink in testes sperm inefficiency and count

female-hair growth deepening of voice

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16
Q

what is EPO and some side effects

A

Illegal synthetic product responsible for red blood cell production.

side effects-hyper viscosity of the blood raises risk of blood clots

decrease cardiac output

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17
Q

2 benefits of EPO

A

Increase red blood cell and haemoglobin count
Increase oxygen transportation and aerobic capacity
Increase duration of exercise without fatigue

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18
Q

What is HGH

A

Human growth hormone simulates naturally occurring growth hormones to increase protein synthesis for muscle growth and repair

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19
Q

3 benefits and risks of HGH

A

Benefits-increase muscle mass and strength
Increase blood glucose levels
Increase duration and intensity of exercise

Risks-abnormal bones and muscle development
Enlargement of vital organs

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20
Q

Benefits of anabolic steroids

A

Increase muscle mass and strength

Increase speed of recovery

Increase intensity and duration of exercise and training

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21
Q

What are physiological aids

A

A group of erogenuc aids used to increase rate of adaptation to the body to increase performance

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22
Q

What is blood doping

A

A increase of red blood cell count used by infusing blood prior to competition

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23
Q

Benefits and risks of blood doping

A

Benefits. Increase red blood cell and haemoglobin count

Increase oxygen transplant and aerobic capacity

Increase duration and intensity of training before fatigue

Risks-decrease cardiac output
Increase blood viscosity
Ncrease risk of heart attack and blood clots

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24
Q

What is intermittent hypoxia training

A

Interval training with work intervals performed under conditions with limited oxygen supply compared to normal levels in order to increase buffering capacity

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25
Q

What is buffering capacity

A

Ability to resist changes in ph such as lactic acid

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26
Q

What are cooling aids

A

Range of products used to reduce core temperature and speed up recovery

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27
Q

What are some benefits of cooling aids

A

Thermal train reduced

Prevents cardiovascular drift

Decreased fatigue

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28
Q

Some negatives of cooling aids

A

I’ve burns

Chest pain and reduced efficiency of joins

Hide or complicate injury

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29
Q

What is thermal strain

A

Additional pressure to body by an increase in temperature that can cause short term and long term negative effects

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30
Q

What is cardiovascular drift

A

Howard’s drift of heart rate associated with a rise in body temperature

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31
Q

What is the glycaemic index

A

A rating showing how quickly carbohydrates affects blood glucose legels

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32
Q

What is hypoglycaemia

A

Low blood glucose levels associated with dizziness shaking and raised heart rate

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33
Q

What is the process of glycogen loading

A

Day 2 deplete glycogen stored so carbs in diet

Day 2-3 high protein high fat diet

Day 4 glycogen depleting bout of endurance exercise

Days 5-7 high carb diet while tapering training

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34
Q

2 negative effects of EPO

A

Decrease cardiac output
Decrease natural production of EPO
Increase risk of blood clots

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35
Q

2 benefits and risks of creating supplements

A

Benefits=increase fuel for high intensity exercise
Increase intensity and duration of performance

Negatives
Increase weight gain
Increase water retention
Muscle cramps

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36
Q

2 benefits and negatives of bicarbonates

A

Benefits
Increase buffering capacity
Increase tolerance to lactic acid

Risks
Unpleasant taste
Gastrointestinal problems

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37
Q

What does fitt stand for

A

Frequency
Intensity
Time
Type

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38
Q

How to calculate your max HR

A

220-age

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39
Q

What is a macro cycle

A

Long term goal typically over a year to achieve a long term goal

40
Q

What is a meso cycle

A

A mid term training plan to achieve a mid term goal typically up to 6 weeks

41
Q

What is a micro cycle

A

Short term training plan usually a week to achieve a short term goal

42
Q

3 phases of training

A

Preparatory phase
Competition phase
Transition phase

43
Q

What is aerobic capacity

A

Ability for the body to inspire transport and utilise oxygen to perform sustained periods of aerobic exercise

44
Q

What is vo2 max

A

Maximum volume of oxygen inspired,transported and utilised per minute during exhaustive exercise

45
Q

What is cappilirisation

A

Formation of a network of capillaries to a part of the body increased through aerobic training

46
Q

What is karvonens principle

A

Working HR=resting HR + %(HR max -resting HR)

47
Q

What is maximum strength

A

Ability to produce a maximum ammount of force in a singular contraction usually meseared by a 1 rep max

48
Q

What is explosive strength

A

Ability to produce a maximul ammount of force in a series of rapid muscular contractions

49
Q

What is strength endurance

A

Ability to sustain repeated muscular contractions over a long period of time without fatigue

50
Q

What are the 4 factors that effect strength

A

Cross sectional area - greater the cross sectional area the greater the force of contraction

Fibre type-greater ammount of fast glycotic and fast oxidative glycotic the greater the strength over a short period of time

Gender-males have higher strength than females

Age peak strength is 16-25 in females and 18-30 in males after this it deteriorates

51
Q

What is plyometrics training

A

Series of explosive exercises such as hopping and bounding in order to increase the speed at which muscles shorten

52
Q

What is circuit training

A

A series that f exercises usually arranged to work alternate muscle groups

53
Q

What is hypertrophy

A

Increase muscle cell size

54
Q

What is muscle hyperplasia

A

Increase amount of muscle fibre type

55
Q

What is static flexibility

A

Range of motion about a joint without the reference to speed of movement

56
Q

What is dynamic flexibility

A

Range of motion around a joint with reference to speed of movement

57
Q

What are the 4 factors that effect flexibility

A

Type of joint-ball and socket joint have better range of motion than hinge joints due to size and shape of articulating bones

Gender-females more flexible than males due to more connective tissue

Age-flexibility is greatest in childhood due to as you age you lose elasticity of connective tissue

58
Q

What is thermal strain

A

Additional pressure added to the body by a increase in temperature

59
Q

What is cardiovascular drift

A

Upwards drift in heart rate during sustained steady state activity associated with increase in body temp

60
Q

What are some positive and negatives of intermittent hypoxic training

A

Increase red blood cell count
Increase haemoglibin count
Increase mitochondria
Increase buffering capacity
Increase duration between fatigue

Negatives
Decrease immune function
Dehydration
May lose motivation and disrupt training patterns

61
Q

How does dehydration decrease performance

A

Decrease heat regulation
Increase blood viscosity
Increase heart rate
Increase fatigue
Decrease cognitive function and skill level

62
Q

what is creatine-

A

increases stores of pc to increase intensity and duration of performance

63
Q

at are some side effects of creatine

A

increase weight gain
muscle cramps
gastrointestinal issues

64
Q

what are bicarbonates

A

an alkaline which acts as a buffer to neutralize rise in lactic acids

65
Q

what are some positives and negatives of bicarbonates

A

possitives-increase buffering capacity
delays obla
increase intensity and duration of training
legal

risks
gastrointestinal issues
unpleasant taste
nausea

66
Q

what is caffeine

A

stimulant used to heighten cns

67
Q

what are some benefits of caffeine

A

increase nervous stimulation
increase concentration

68
Q

what are some negatives of caffeine

A

diuretic
dehydration
insomnia and anxiety
gastrointestinal issues

69
Q

what is the fitt principle

A

frequency
intensity
time
type

70
Q

what is a adaptation

A

physiological change in response to training such as increase red blood cell production.

71
Q

what is tapering

A

maintaining the intensity but decreasing the volume of training by one third to prepare for competition

72
Q

what is periodization

A

division of training blocks

73
Q

what is macrocycle

A

long term training over 1 year

74
Q

what is mesocycle

A

a mid term training up to 6 weeks

75
Q

what is microcycle

A

short term training program typically 1 week

76
Q

what is continuous training

A

steady low intensity work for prolonged period of time-marathon runner

77
Q

what is fartlek training

A

continuous training with fluctuation of intensity suitable for cross country

78
Q

what is cardiac hypertrophy

A

training which cause growth of heart

79
Q

what is a stroke

A

blocking of cerebral artery

80
Q

what is chd

A

narrowing of arteries which reduces blood flow to muscles

81
Q

what are some adaptations of aerobic training on the respiratory system

A

structural
stronger respiratory muscles
increase surface area of alveoli

functional
increase lung volume
decrease fatigue
increase internal gaseous exchange

82
Q

what are some structural adaptations of aerobic training on the cardiovascular system

A

structural
cardiac hypertrophy
increase elasticity of arterial walls
increase blood plasma
increase red blood cell and hemoglobin count

83
Q

what are some functional adaptations of aerobic training on the cardiovascular system

A

increase sv
decrease resting hr
decrease blood pressure
increase efficiency of vascular shunt mechanism

84
Q

what are some structural adaptations of aerobic training on the muscular skeletal system

A

slow oxidative muscle fibres
increase density of mitochondria
increase stores of myoglobin
increase bone density

85
Q

what are some functional adaptations of aerobic training on the muscular skeletal system

A

increase strength and delayed fatigue
increase joint stability due to increase connectivity
increase calcium absorption
increase storage and transportation of oxygen to the mitochondria

86
Q

what is static and passive stretching

A

static active-move and hold to fully stretched position for 10-30 s
static passive -move past fully stretched position with assistance and hold for 10-30s

87
Q

what is isometric stretching

A

performer isometrically contracts for 10-30 s

88
Q

what is ballistic stretching

A

swinging or bouncing bouncing movement to force joint to surpass maximum stretch

89
Q

what is dynamic stretching

A

stretching while taking joint through all motion with control over entry and exit of stretch-eg walking lunge

90
Q

what is atherosclerosis

A

fatty plaque in artery walls narrowing lumen

91
Q

what are some adaptations due to flexibility training

A

increase resting length due to increase range of motion around a joint
increase elasticity due to decrease inhibition from antagonist
and increase stretch from agonist

92
Q

what does hdl and ldl do

A

hdl-decreases and removes cholesterol and reduces it from body through liver

ldl-deposits cholesterol on arterial walls

93
Q

how can training reduce risk of developing cvd

A

reduce ldl cholesterol
prevent hardening and loss of elasticity in arteries
decrease blood viscosity
increase blood flow

94
Q

Why are vitamins important for a elite performers in sport

A

Helps digestion
Reduces cholesterol

95
Q

What is a balanced diet

A

Energy input and output are equal

96
Q

what happens during preparatory phase

A

6-12 weeks bf season starts
general conditioning
sport specific training eg drills

96
Q

what happens during transition phase

A

4-6 weeks after end of season
active rest and recovery
low intensity training
non sport specific activities
footballer does swimming and cycling

Pe (10 decks)

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