2.1 diet and nutrition ✔️ Flashcards by Matthew Macfarlane

19-50 year old healthy diet male

2550 calories

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19-50 healthy diet female

1940 calories

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what percentage of carbs in a healthy diet

55%

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what level of fat should you stay below

30%

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what percentage of protein

15%

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how much fruit veg

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uses of carbs

used for aerobic and anaerobic respiration energy production ATP

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how much of the total energy do carbs make up

75%

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uses of protein

used to make
- muscles
- haemoglobin
- enzymes
- antibodies

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use of fats

insulate nerves
form cell membranes
protect organs

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use of minerals

bone health
enzyme formation
nerve function

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what does vitamin A do fat soluble

antioxidant
bone growth

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what does vitamin D do fat soluble

Regulates calcium and phosphate levels

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what does vitamin E do
fat soluble

antioxidant
immune health

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what does vitamin K do fat soluble

blood clotting bone health

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what does vitamin C do water soluble

skin
blood vessels
bone health
ligament

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what does vitamin B do water soluble

the breakdown of food
haemoglobin formation

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what does fibre do

function of the large intestine

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what percent of water in human

66%

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blood plasma water conc

90% water

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other uses of water

water vapour breathing
sweating

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energy expenditure

basal metabolic rate + thermic effect of food +
energy expended in physical activity

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what is the physical activity energy expenditure

total calories required to perform daily tasks

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energy at rest

1 kcal per kg body weight per hour

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what is MET

metabolic equivalent - the ratio of a performers working metabolic rate to resting metabolic rate

energy intake

the total amount of energy from food beverages consumed

energy balance:

relationship between energy intake and energy expenditure

if energy intake ><=

> gain weight < loose weight = stay same weight

ergogenic aids:

groups of substances products or regimes that can be used to improve performance

pharmacological aids

taken to increase the level of hormones or neutral transmitters

what is a neural transmitter

chemicals released by the nerve cells synapses

anabolic steroids (illegal)

hormones that mimic testosterone that promote protein synthesis

anabolic steroids (illegal) ADV

quality and quantity of training can be increased as strength and speed of recovery increases

anabolic steroids (illegal) DAV

aggressiveness liver damage heart faliure

performers example -

Lance Armstrong

erythropoietin (EPO) illegal

natural hormone used for production of red blood cells

EPO (illegal) ADV

more red blood cells increased o2 transport and aerobic capacity therefore can train more intense and longer

EPO (illegal) DAV

can increase blood viscosity risk of blood clots stroke heart failure

human growth hormone (HGH) illegal

synthetic natural growth hormone

human growth hormone (HGH) illegal ADV

increases protein synthesis muscle growth repair and recovery

human growth hormone (HGH) illegal DAV

heart faliure cancer

EPO (illegal) example

Lance Armstrong

human growth hormone (HGH) illegal example

Lance Armstrong

blood doping example

Lance Armstrong

What does blood doping do

physiological aids increases red blood cell counts by removing the red blood cells the body replenishes them then they are added back

blood doping ADV

increases oxygen carrying capacity increased aerobic capacity intensity and endurance of exercise

blood doping DAV

blood clots heart failure

intermittent hypoxic training

live at sea level but train in hypoxic condition (low ppo2)

intermittent hypoxic training adv

increases the intensity and duration of exercise by increasing the RBC counts

intermittent hypoxic training dav

can pass out due to lack of o2

cooling aids

reduce core body temp

cooling aid ADV

reduces thermal strain and cardiovascular drift

cooling aid DAV

ice burns

physiological aid

used to increase the rate of production in the body

nutritional aids

increasing or adding to diet

glycogen loading

when you up your carb intake from 1-2 to 7-10 per kg of body weight

creatine

a supplement that increases atp production

hydration

maintains blood viscocity performance higher intensity for longer

OBLA

onset of blood lactate the point where there is a dramatic rise in blood lactate causing onset of fatiuge

thermal strain

additional pressure placed on the body by an increase in temperature that can cause short and long term effects

cardiovascular drift

upward drift of heart rate during sustained activity while stroke volume increases 1 degree body temp can increase HR by 10 BPM

glycaemic index

a rating to show how quickly a carbohydrate affects blood glucose levels

hypoglycemia

low blood glucose levels associated with dizzyness and raised HR