Ergogenic Aids - Hydration Flashcards Preview

A-Level PE Anatomy And Physiology > Ergogenic Aids - Hydration > Flashcards

Flashcards in Ergogenic Aids - Hydration Deck (26)
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1

How much water should you consume pre event (1-2 hours)

0.5 litres

2

How much water must you consume immediately before an event

250ml water or sports drink

3

How much water/sports drink should you consume during exercise (every 10-15 minutes)

250ml

4

How much water should you consume post event

Weight lost during event. 0.5kg lost consume 0.5 litres of water

5

Define isotonic drinks

Isotonic drinks contain minerals and carbohydrates at a similar concentration to the human body

6

Define hypertonic drinks

Hypertonic drinks contain a higher concentration of carbohydrates than in the human body

7

Define hypotonic drinks

Hypotonic drinks contain lower concentrations of carbohydrates than in the human body

8

Define electrolyte sports drinks

Electrolyte sports drinks mentain mineral balance by replenishing lost minerals and salts

9

Define dehydration

Dehydration is progressive depletion of body fluids when water out equals more than water in

10

Define thermoregulation

Thermoregulation is the process which allows the body to regulate its core body temperature

11

Define hyponatraemia

Hyponatraemia is the level of salt or sodium in the blood drops to abnormally low levels

12

Name 3 negatives of dehydration

1. Increased blood viscosity
2. Decreased blood flow
3. Increased lactic acid production

13

Name 3 pros of hydration

1. Regulate body temperature
2. Regulate heart rate
3. Regulates blood volume

14

Name 2 reasons why isotonic fluids are good

1. replenish fluids by sweating
2. Supplies a boost of carbohydrates

15

Name a con of isotonic fluids

They are absorbed slower than hypotonic drinks

16

Name an example of an isotonic drink

Lucozade sport

17

Why are hypertonic drinks good

Replenish glycogen stores after exercise

18

Name a con of hypertonic fluids

Not good during exercise as it pulls water into the digestive system to absorb it and it is detested slowly

19

Name an example of a hypertonic fluid

Lucozade energy

20

Why are hypotonic fluids good

1. Absorbed very quickly
2. Good for hydration without the boost of carbohydrates

21

Name a con of hypotonic drinks

Lack of carbohydrates means its not ideal for exercise lasting longer than 60 minutes

22

Name an example of a hypotonic drink

Water

23

Name 3 problems with blood volume depletion

1. Lack of blood flow to the skin
2. Decreased sweating
3. Impaired thermoregulation

24

What sports are isotonic drinks good for

Endurance sports

25

When events are hypertonic drinks good for (2 things)

1. post sport
2. Ultra-endurance events

26

Name a sport that hypotonic drinks are good for

Dancers

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