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PE > PE 1.2 pt 1 > Flashcards

PE 1.2 pt 1 Flashcards

1
Q

How many calories should average man and woman have (they are different)

A

Man - 2500kj
woman - 1940kj

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2
Q

what percentage of CHO, Proteins, and fats to be a healthy diet

A

CHO- 55%
Proteins - 15%
Fats - 30%

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3
Q

give an example of starches and where are they stored in the body

A

Rice and potatoes
stored in glycogen and liver and muscles

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4
Q

give an example of sugars and where are they stored

A

honey - they circulate round they body

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5
Q

Proteins - what foods are they found in?
and what are proteins used for

A

chicken and milk
help with muscle growth and repair, making of haemoglobin, making antibodies,
can also be used as an energy store when the fats store has been depleted

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6
Q

what is the role of fats

A

they are there to insulate nerves, to form cell membranes, they also provide an energy store

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7
Q

give an example of unsaturated fats and what can they do

A

avocados - they can increase the delivery of oxygen, reduce joint inflammation

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8
Q

give an example of saturated fats and what they can do

A

butter and bacon - need to limit intake as they can cause cardiovascular diseases

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9
Q

name 3 minerals

A

calcium
iron
phosphorus

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10
Q

what is calcium used for

A

bone health, muscle contraction and nerve transmission

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11
Q

what is iron used for

A

formation of haemoglobin

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12
Q

what is phosphorus used for

A

bone health and energy production

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13
Q

what is fibre used for

A

help with the process of digestion

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14
Q

define the basal metabolic rate

A

minimum energy required to perform daily tasks at rest

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15
Q

define thermic effect of food

A

the energy required to eat and digest the food taken in

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16
Q

energy expenditure formula

A

BMR+thermic effect of food

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17
Q

2 benefits of taking anabolic steroids

A

increased muscle hypertrophy
increased muscular strength

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18
Q

2 drawbacks of taking anabolic steroids

A

illegal
acne
mood swings

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19
Q

2 benefits of taking EPO

A

increased RBCs
increased intensity and duration of the performance

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20
Q

2 drawbacks of taking EPO

A

increased blood viscosity
decreased cardiac output
increase risk of blood clots

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21
Q

2 benefits of taking HGH

A

increased muscle hypertrophy
increase muscular strength

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22
Q

2 drawbacks of taking HGH

A

abnormal bone and muscle development
enlargement of vital organs

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23
Q

describe the process of blood doping

A

2l of blood is taken from performer 4-6 weeks prior to competition and then rein fused 2 hrs before the comp

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24
Q

2 benefits of blood doping

A

increased RBC count
increased 02 transport

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25
Q

2 benefits of IHT

A

increased RBC production,
allows for acclimatisation.
legal

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25
Q

2 drawbacks of blood doping

A

illegal,
risk of infection
increased risk of blood clots

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26
Q

2 drawbacks of IHT

A

if not continuously done benefits are lost quickly
may disrupt training patterns

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27
Q

2 benefits of cooling aids

A

decrease swelling
reduce core body temperature
decrease recovery time

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28
Q

2 drawbacks of cooling aids

A

can mask pain so could further the injury more
can cause ice burns

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29
Q

Describe the process of glycogen loading

A

7-5 days prior deplete the CHO stores and still train at high intensity. high protein diet
4-3 days prior high protein and fat diets still but gradually decrease the intensity of exercise.
1-2 day prior have a high CHO diet and have tapering training

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30
Q

2 benefits of glycogen loading

A

increased glucose stores
delays fatigue
increased endurance capacity

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31
Q

2 drawbacks of glycogen loading

A

feeling of being lethargic
increased risk of injury
can affect mental preparation

32
Q

describe the process of pre composite meals

A

3.5-2.5 hrs prior - have a slow releasing meal e.g rice and pasta
2.5-1.5 hrs prior have a fast releasing meal to maintain blood glucose level

33
Q

2 benefits of pre composite meals

A

tops up liver with glycogen
maintains blood glucose levels

34
Q

drawback of pre composite meals

A

avoid CHOs directly after as may counteract with the blood glucose levels

35
Q

Post event meals (high in CHO) benefit
and possible drawback

A

allows an increase speed if recovery
may not always be practical

36
Q

How does dehydration decrease performance

A

decrease blood regulation and increase temp
increase blood viscosity
increase HR
increase fatigue

37
Q

what does a hypotonic drink do

A

lower concentration of glucose

38
Q

what does a isotonic drink do

A

equal concentration of glucose to blood

39
Q

what does a hypertonic drink do

A

it increase glucose to blood

40
Q

2 benefits of creatine

A

increases phosphocreatine stores
increase maximal and explosive strength

41
Q

2 drawbacks of creatine

A

increase weight gain
cramps
unclear long term effects

42
Q

2 benefits of caffeine

A

increase concentration
it increases metabolism of fat

43
Q

2 drawbacks of caffeine

A

insomnia
dehydration

44
Q

2 benefits of bicarbonate

A

delays onset of fatigue
increase resistance to LA
increase buffering capacity

45
Q

2 drawbacks of bicarbonate

A

unpleasant taste
gastriointestal problems

46
Q

2 benefits of nitrates

A

decreased BP
increased blood flow

47
Q

2 drawbacks of nitrates

A

headaches
long term effects are unclear

48
Q

how long is a macro cycle

A

up to 4 years

49
Q

how long is a measo cycle

A

8-10 weeks

50
Q

how long is a micro cycle

A

up to 1 week

51
Q

name the 3 phases of training

A

predatory phase
competitive phase
transition phase

52
Q

what happens in the prep phase of training

A

general conditioning,
training intensity increases.
allows the manager to get his ideas and tactics across

53
Q

what happens in the competitive phase of training

A

training load decreases allowing for tactics to change and for game play analysis
2-3 weeks prior comp - taper the training, decrease the training load by a third and keep intensity the same

54
Q

what happens in the transition phase of training

A

active rest allowing for low intensity aerobic work

55
Q

define vo2 max

A

is the maximum amount of oxygen that can be utilised in one minute

56
Q

4 factors affecting VO2 max

A

age - decreases by 1% each year in the mid 20s
gender women have lower than men
physiological makeup - everyone is different
training - aerobic training increases the vo2 max by 20%

57
Q

why does age affect vo2 max

A

due to loss of elasticity of the heart and blood vessels

58
Q

why does gender affect vo2 max

A

females have a higher % of body fat,
have smaller lung volumes

59
Q

describe how direct gas analysis is performed

A

it is a maximal test
mask is worn to collect expired air so it can be analysed
it is typically done whilst doing a continuous skills such as cycling,
can be done to measure vo2 max

60
Q

2 advantages of direct gas analysis

A

direct measurement
accurate

61
Q

2 drawbacks of direct gas analysis

A

maximal test to exhaustion
not suitable for the elderly or those who have health problems

62
Q

2 advantages of 12 min Cooper run

A

cheap and simple
good for large groups

63
Q

2 disadvantages of 12 min Cooper run

A

only a prediction
not suitable for elderly

64
Q

2 advantages of the multi stage fitness test

A

good for large groups
cheap and simple

65
Q

2 disadvantages of the multi stage fitness test

A

it is subject to motivation
not suitbable for the elderly

66
Q

intensity of aerobic training
continuous and HIIT

A

continuous 60-80%
HIIT 80-95%

67
Q

duration of aerobic training
continuous and HIIT

A

continuous - 20-80 mins
HIIT- 5 seconds to 8 mins

68
Q

intensity of recovery for aerobic training
continuous and HITT

A

continuous - no recovery
HIIT - 40-50% of max HR

69
Q

duration of recover for aerobic training
continuous and HIIT

A

continuous - no recovery
HIIT - 1:1 work interval

70
Q

respiratory adaptations for aerobic training

A

respiratory muscles become stronger causing increased efficiency of mechanics of breathing and decreased respiratory fatigue
increase surface area of alveoli causing increase of external gaseous exchange

71
Q

overall affects of respiratory adaptations

A

increased volume of 02 used
easier to perform exercise
delayed OBLA

72
Q

cardiovascular adaptations due to aerobic training

A

cardiac hypertrophy
increased elasticity of the atrial walls
increased RBC
increased blood plasma

73
Q

overall effects of cardiovascular adaptations due to aerobic training

A

increased blood flow
decreased blood pressure
easier to perform exercise
increased intensity of playing

74
Q

musco-skeletal adaptations of aerobic training

A

SO fibre muscle hypertrophy
increased size and density of mitrochondria
increased stores of myoglobin
increased stores of glycogen
FOG fibres become more aerobic

75
Q

overall effects of the musco-skeletal adaptations

A

increase joint stability
increased metabolic rate
delayed OBLA
increased intensity of training and performance

76
Q

adaptations on the metabolic function due to aerobic training

A

increased activity of aerobic enzymes
decreased fat mass
decreased insulin resistance

77
Q

overall effects of the metabolic adaptations

A

increase use of fuel
improved body composition
delayed OBLA
increase intensity and duration of performance and training

PE (7 decks)

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