1.2 Exercise Physiology (Diet and Nutrition and their effect on Physical Activity and Performance) Flashcards
Macronutrients
Protein, Carbohydrates, Fats and Water
Micronutrients
Minerals and Vitamens
Carbohydrate
Sugars and starches stored in the body as glycogen and converted to glucose to fuel energy production
Protein
Amino acids essential for the growth and repair of cells and tissues
Enzyme
Biological catalyst which increases the speed of chemical reactions
Fats
Triglycerides which provide the body with fatty acids for energy production
Saturated fatty acids
A type of fat molecule typically solid at room temperature
Unsaturated fatty acids
A type of fat molecule typically liquid at room temperature
Vitamins and Mineral
Essential organic and inorganic nutrients required for healthy body function
Energy
The ability to perform work (joules to calories)
Energy expenditure
The sum of basal metabolic rate, the thermic effect of food and the energy expended through physical activity
Basal metabolic rate (BMR)
Minimum amount of energy required to sustain essential physiological function at rest
Thermic effect of food (TEF)
The energy required to eat, digest, absorb and use food taken in
Physical activity energy expenditure
The total number of calories required to perform daily tasks
Metabolic equivalent (MET)
The ratio of a performer’s working metabolic rate to their resting metabolic rate
Energy intake
The total amount of energy from food and beverages consumed and measured in joules or calories
Energy balance
The relationship between energy intake and energy expenditure
Ergogenic aid
A substance, object or method used to improve or enhance performance
Pharmacological aids
A group of ergogenic aids taken to increase the levels of hormones or neural transmitters naturally produced by the body
Anabolic steroids
A group of illegal synthetic hormones resembling testosterone to promote protein synthesis for muscle growth, recovery and repair
Recombinant erythropoietin (RhEPO)
Illegal synthetic product copying natural erythropoietin hormone responsible for red blood cell production
Hyper-viscosity
Excessively thickened blood with high resistance to flow
Human growth hormone (HGH)
Illegal synthetic product copying natural growth hormone to increase protein synthesis for muscle growth, recovery and repair
Physiological aids
A group of ergogenic aids used to increase the rate of adaptation by the body to increase performance, including blood doping, intermittent hypoxic training and cooling aids
Blood doping
An illegal method of increasing red blood cell content by infusing blood prior to competition
Intermittent hypoxic training (IHT)
Interval training with work intervals performed under hypoxic conditions
Hypoxia
A condition where the body is subjected to an inadequate oxygen supply to maintain normal function
Buffering capacity
The ability to resist changes in pH
Onset of blood lactate accumulation (OBLA)
The point where there is a dramatic rise in blood lactate levels causing the onset of fatigue
Cooling aids
A range of products, to reduce core temperature, treat injury and speed up injury
Thermal strain
Additional pressure placed on the body by an increase in temperature that can cause short and long term negative effects
Cardiovascular drift
Upward drift of heart rate during sustained steady-state activity associated with an increase in body temperature
Glycaemic index (GI)
A rain scale showing how quickly a carbohydrate affects blood glucose levels
Hypoglycaemia
Low blood glucose levels associated with dizziness, shaking and raised heart rate
Glycogen/Carbohydrate loading
The manipulation of carbohydrate intake in the week before competition to maximise stores of glycogen
Electrolytes
Salts and minerals, such as sodium and potassium, that conduct electrical impulses
Creatine supplementation
Consumption of creatine monohydrate to increase stores of PC to increase intensity and duration of performance
Caffeine
A stimulant used to heighten the central nervous system and mobilise fats to prolong aerobic energy production
Bicarbonate
An alkaline which acts as a buffer to neutralise the rise in lactic acid associated with intense anaerobic activity
Nitrates
Inorganic compounds which dilate blood vessels, reducing blood pressure and increasing blood flow to the muscles
