2.1 diet and nutrition ✔️ Flashcards
19-50 year old healthy diet male
2550 calories
19-50 healthy diet female
1940 calories
what percentage of carbs in a healthy diet
55%
what level of fat should you stay below
30%
what percentage of protein
15%
how much fruit veg
5
uses of carbs
used for aerobic and anaerobic respiration energy production ATP
how much of the total energy do carbs make up
75%
uses of protein
used to make
- muscles
- haemoglobin
- enzymes
- antibodies
use of fats
insulate nerves
form cell membranes
protect organs
use of minerals
bone health
enzyme formation
nerve function
what does vitamin A do fat soluble
antioxidant
bone growth
what does vitamin D do fat soluble
protects against cancer
bone health
what does vitamin E do
fat soluble
antioxidant
immune health
what does vitamin K do fat soluble
blood clotting bone health
what does vitamin C do water soluble
skin
blood vessels
bone health
ligament
what does vitamin B do water soluble
the breakdown of food
haemoglobin formation
what does fibre do
function of the large intestine
what percent of water in human
66%
blood plasma water conc
90% water
other uses of water
water vapour breathing
sweating
energy expenditure
basal metabolic rate + thermic effect of food +
energy expended in physical activity
what is the physical activity energy expenditure
total calories required to perform daily tasks
energy at rest
1 kcal per kg body weight per hour
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 neutral 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
Ronnie Coleman
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 blood 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
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 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
