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Spalding High School A Level PE > Ergogenic aids, diet and nutrition > Flashcards

Ergogenic aids, diet and nutrition Flashcards

(70 cards)

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1
Q

There are 3 types of sports drinks: hypotonic, _________ and hypertonic

A

isotonic

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2
Q

Iron is responsible for the formation of h__________

A

haemoglobin

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3
Q

Phosphorus is required for bone health and e_____ production

A

energy

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4
Q

What effect do nitrates (found in roots vegetables) have on blood vessels?

A

dilation-increasing blood flow and oxygen carrying capacity

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5
Q

Creatine increases a performers __stores allowing them to perform at a very high intensity for a longer duration

A

PC

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6
Q

What is BMR + TEF + Physical activity energy expenditure the calculation for?

A

Energy expenditure

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7
Q

Side effects of blood doping are increased blood viscosity, blood clots and risk of i_______

A

infection

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8
Q

The side effects of EPO are increased blood v_______ and increased risk of b____ clots

A

viscosity, blood

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9
Q

Anabolic steroids are good for increased m_____ mass

A

muscle

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10
Q

Is blood doping illegal or legal?

A

Illegal

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11
Q

What type of athlete would benefit from the use of EPO?

A

Endurance (Aerobic)

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12
Q

What percentage of your diet should be fats?

A

30%

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13
Q

E____ b______ is the relationship between energy intake and energy expenditure

A

Energy balance

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14
Q

Blood doping involves the removal and rein____ of red blood cells

A

fusion

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15
Q

_ is required to eat, digest, absorb and use energy taken in from food

A

TEF

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16
Q

Vitamin A has anti______ properties

A

oxidant

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17
Q

Fibre is found in cereals, breads, f___ and vegetables

A

fruit

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18
Q

Cooling aids can be used in the forms of ice baths, ice p___ and cold towels

A

packs

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19
Q

What type of athlete use IHT?

A

Endurance (Aerobic)

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20
Q

Vitamin K is responsible for blood clotting and b___ health

A

bone

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21
Q

Is EPO legal or illegal?

A

Illegal

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22
Q

Which day of glycogen loading involves intense exercise to deplete glycogen stores?

A

Day 1

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23
Q

EPO is an artifically produced h________

A

hormone

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24
Q

What type of athlete would use blood doping?

A

Endurance (Aerobic)

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25
What percentage of your diet should be protein?
15%
26
Is HGH legal or illegal?
Illegal
27
What type of athletes use glycogen loading?
Endurance (Aerobic)
28
Is glycogen loading legal or illegal?
Legal
29
What are nitrates good for?
Increased intensity + duration of performance, delaying fatigue
30
Which days of glycogen loading involve consuming a high carb diet and tapering?
Days 5-7
31
HGH is used by ? athletes
power
32
Vitamin E is essential for s___ and e__ health
skin and eye
33
Water is essential for h________
hydration
34
Energy i______ is the total amount of energy from food and drinks consumed, measured in joules or calories
intake
35
Which stage of glycogen loading involves intense exercise to further deplete glycogen stores?
Day 4
36
Anabolic steroids are synthetic derivatives of the male hormone t__________
testosterone
37
How many days are required to carry out glycogen loading?
7
38
There are _ components of a balanced diet
7
39
The four dietary supplements are c______, caffeine, b________ and nitrates
creatine, bicarbonate
40
How many calories should women consume per day?
1940
41
Vitamin C is essential for maintenance of skin, b____ v______ and soft tissues
blood vessels
42
Are cooling aids illegal or legal?
legal
43
Cooling aids are used to reduce in___________, increase speed of r________ and decrease Delayed Onset of Muscle Soreness (DOMS)
inflammation, recovery
44
What is the memory hook for erogenic aids?
``` A-Aerobic/anaerobic D-Description R-Response from body U-Used by G-Good for I-Illegal or legal E-Effects (side) ```
45
What type of athletes would use anabolic steroids?
Power athletes (Javelin, Shot Putt, Discuss)
46
What are the side effects of caffeine?
Insomnia, dehydration
47
The side effects of anabolic steroids are mood swings, l____ damage, and h____ failure
liver, heart
48
The side effects of Human Growth Hormone (HGH) are ab_____ bone growth and increased risk of c_____
abnormal, cancer
49
EPO is good for?
Increasing aerobic capacity
50
Human Growth Hormone (HGH) is an ________ produced hormone
artificially
51
Calcium is responsible for bone health, nerve _ and blood clotting
Transmission
52
Human Growth Hormone (HGH) is good for increasing muscle mass, fat m_________ and increasing intensity and d_______ of performance
metabolism, duration
53
Are anabolic steroids Illegal of legal?
Illegal
54
What percentage of your diet should be carbohydrates?
55%
55
The side effects of cooling aids are that they can cause ice b____
burns
56
Side effects of EPO are that it can cause increased blood viscosity, CHD and blood c____
clots
57
Which days of glycogen loading involve consuming a high protein/fat diet?
Days 2-3
58
Bicarbonate is an a_________ (which neutralises lactic acid)
alkaline
59
Which sports drink contains a lower concentration of glucose than in the blood?
HyPOtonic
60
EPO increases r__ b___ c___, h________ and oxygen transport
red blood cells, haemoglobin
61
B____ M_______ R___ (BMR) is the minimum amount of energy required to sustain physiological function at rest
Basal Metabolic Rate (BMR)
62
The body’s response to blood doping = increased red blood cells, increased haemoglobin and increased o______ carrying capacity
oxygen
63
IHT is good for allowing a____________ before events at altitude and increasing red blood cells and haemoglobin
acclimatisation
64
Is IHT legal or illegal?
Illegal
65
Vitamin B is essential for the b________ of food and haemoglobin formation
breakdown
66
Vitamin D helps with prevention the of cancer and h_____ d_______
heart disease
67
Fibre is essential for the function of the l_____ i_________
large intestine
68
Intermittent Hypoxic Training (IHT) involves athletes that live at s__ level but train under h______ conditions (using a hypoxic mask)
sea, hypoxic
69
How many calories should men consume per day?
2500
70
What effect can dehydration have on blood volume?
Decrease

Spalding High School A Level PE (18 decks)

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