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PE > 2.1 - Diet And Nutrition And Their Effect On Physical Activity And Performance > Flashcards

2.1 - Diet And Nutrition And Their Effect On Physical Activity And Performance Flashcards

1
Q

19-50 year old in uk should consume how many calories?

A

Men - 2550 calories

Women - 1940 calories

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2
Q

What is the ideal composition and make up of diet?

A

55% carbohydrates (5% sugar)
15% protein
No more than 30% fats
Varied foods, so fruits and vegetables 5 a day

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3
Q

Define carbohydrates

A

Sugars and starches stored in the body as glycogen and converted to glucose to fuel energy production

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4
Q

How can carbohydrates be consumed and what are the best carbohydrates to consume?

A
  • starches such as rice and potatoes, which are stored as glycogen in the liver and muscles
  • sugars such as fruit and honey, which circulate the blood stream as glucose
    Best - starches to maximise stores of glycogen, which are broken down to maintain blood sugar levels, otherwise surplus glucose will be converted into triglycerides
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5
Q

Define protein

A

Amino acids essential for the growth and repair of cells and tissues

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6
Q

Why do athletes require more protein

A

To build new muscle cells and compensate for increased muscle breakdown during and after intense activity

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7
Q

Define fats

A

Triglycerides which provide the body with fatty acids for energy production

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8
Q

Define saturated fatty acids

A

Type of fat molecule typically solid at room temperature, mainly found in animal products which when consumed excessively can be with heart disease
- should be limited to reduce cardiovascular disease

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9
Q

unsaturated fatty acids

A

type of fat molecule typically liquid at room temperature, can help to lower cholesterol

  • boosts delivery of oxygen, endurance and recovery rates
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10
Q

vitamins and minerals

A

essential organic and inorganic nutrients required for healthy body function

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11
Q

what do minerals do

A

required in small quantities to maintain healthy bodily functions like bone and tooth health, controlling bodily fluids, enzyme formation

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12
Q

what do the 2 types of vitamins do

A

two types:

  • fat soluble, mainly found in fatty foods, vitamins A,D,E,K
  • water soluble, vitamins B,C
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13
Q

what do vitamins A,D,E,K do?

A

A - antioxidant and important for eye health, cell and bone growth
D - important for bone health and protects against cancer and heart disease
E - antioxidant, important for skin, eye and immune system health
K - important for blood clotting and bone health

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14
Q

what do vitamins B,C do?

A

B - important for breakdown of food, haemoglobin formation and skin, eye and nervous system health
C - important for skin, blood vessel, ligament and bone health

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15
Q

what can a high fibre diet do

A

reduce cholesterol, risk of diabetes and obesity

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16
Q

what can dehydration do?

A
  • decrease heat regulation
  • increase blood viscosity
  • increased heart rate
  • increased fatigue
  • decreased cognitive function
    loss of electrolytes through sweat can cause cramping
    should have 1 litre of fluid for each 1kg of mass lost
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17
Q

energy definition

A

ability to perform work

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18
Q

energy expenditure definition

A

BMR + the thermic effect of food + energy expended though physical activity

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19
Q

BMR definiton

A

minimum amount of energy required to sustain essential physiological function at rest, which can account for as much as 75% of total energy expenditure

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20
Q

thermic effect of food definition

A

energy required to eat, digest, absorb and use food taken in, which accounts fo a very small % of the total energy expenditure

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21
Q

factors that affect energy expenditure?

A 
age
gender 
size
environment
lifestyle
metabolic rate
22
Q

what can MET values be used for?

A

metabolic equivalent values are used to build a very precise picture of additional energy expenditure associated with differing physical activities

23
Q

what is the energy balance

A

energy intake = expenditure
if intake> expenditure weight will be gained
if expenditure> intake then weight will be lost

24
Q

ergogenic aid definition

A

substance, object or method used to improve or enhance performance, legal or illegal

  • advances in pharmacological fields makes testing for banned substances hard
25
Q

pharmacological aid definition

A

a group of ergogenic aids taken to increase the levels of hormones or neural transmitted naturally produced by the body, including anabolic steroids, erythroprotein and HGH

26
Q

anabolic steroid definition

A

group of illegal synthetic hormone resembling testosterone to promote protein synthesis for muscle growth recovery and repair
- aggressiveness, paranoia, acne

27
Q

erythropotein definition

A

increases red blood cell count, increase aerobic capacity, oxygen transport
- can cause hyper viscosity of blood, can lead to heart failure

28
Q

HGH definition

A

copies naturally produced growth hormones

  • increases protein synthesis
  • increase metabolism of fats, leading to an increased percentage of lean mass
  • but increased bone and organ deformities, heart failure
29
Q

physiological aid definition

A

group of ergogenic aids that increase rate of adaptation by body, eg blood doping

30
Q

blood doping benefits and risks

A

benefits - increased RBC + increased vo2 max (aerobic capacity) + increased intensity and duration before fatigue
risks - increased blood viscosity + HIV + increased risk of blood clots and heart failure

31
Q

buffering capacity definition

A

ability to resist changes in pH, eg ability to reduce the negative effect of hydrogen ions on muscular contraction

32
Q

benefits + risks of intermittent hypoxic training

A

benefits: acclimatisation for events at altitudes + increase RC + haemo + aerobic capacity
risks: benefit is lost quickly + dehydration + lose motivation

33
Q

how are cooling aids used pre event?

A

reduce core body temp
sustain intensity and speed while reducing thermal strain and cardiovascular drift
= reduces overheating, sweating, dehydration, cramp

34
Q

how are cooling aids used for injury treatment

A

reduce swelling as arterioles vasocostrict to reduce blood flow and minimise swelling

35
Q

how are cooling aids used post event

A
  • decreases effects of DOMS
  • blood vessels constrict, removing waste and lactic acid from tissue, then dilate after
  • ice can burn skin if placed directly
  • hide or complicate injuries
36
Q

how many grams per kg of carb depending on exercise

A

5-7 for one hour

10-12 for 4 hours

37
Q

what would an endurance performer have as a pre event meal

A
  • sow digesting carb meal
  • 1-4 grams of complex or low glycemic index carbs to maximise glycogen stores and prevent glycogen depletion
    THEN , 2 hours before, have a smaller, faster digesting carb meal
38
Q

glycaemic index

A

rating scale towing how quickly a carb affects blood glucose levels

39
Q

hypoglycaemia definition

A

low blood glucose levels associated with dizziness, shaking and raised heart rate

40
Q

post event meal for endurance performer

A

1-1.5 kg upper kg of carb per hour

- moderate and fast digesting carbohydrates will promote faster recovery

41
Q

during event meal for endurance performer

A

60-90 g per hour

42
Q

stages of glycogen loading

A

day 1 - glycogen depleting endurance exercise
day 2+3 - high protein, high fat diet
day 4 - glycogen depleting endurance exercise
days 5-7 - high carb diet while training is reduced

ALL = up to 50% higher glycogen stores ready for competition day

43
Q

benefits of glycogen loading

A

increased glycogen stores
increased endurance capacity
delays fatigue

44
Q

risks of glycogen loading

A
  • hypoglycaemia in depletion phase
  • lethargy in depletion phase
  • gastrointestinal problems
45
Q

three classes of sport drinks

A

hypotonic - lower conc of glucose than blood stream, used for gymnasts
isotonic - equals conc - used for middle/long runner
hypertonic - higher conc, used for recovery and for ultra distance runners

46
Q

benefits and risks of creatine

A

benefits:
- increase PC stores
- increased fuel for high intensity
- increased maximum and explosive strength
risks:
- increased weight gain
- increased water retention
- muscle cramps

47
Q

caffeine benefits and risks

A 
benefits:
- increase nervous stimulation
- increased focus 
- increased mobilisation ion fats
risks:
- diuretic effect (dehydration?)
- insomnia
- gastrointestinal problems
48
Q

bicarbonate definition

A

HCO3- is an alkaline which acts as a buffer to neutralise the rise in lactic acid associated with intense anaerobic activity

49
Q

risks and benefits of bicarbonate

A 
benefits:
- increased buffering capacity
- increased tolerance to lactic
- increased intensity and duration
risks:
- possible gastrointestinal problems
- unpleasant tastes, causing nausea
50
Q

nitrates definition

A

inorganic compounds which dilate blood vessels, reducing blood pressure and increasing flow to the muscles
starting about 6 days before, 6-12 mg per kilogram per fay

51
Q

risks and benefits of nitrates

A

benefits:
- reduced blood pressure
- increased blood flow
- increases intensity of performance
- delays fatigue
risks
- headaches, dizziness
- possible carcinogenic risk

PE (18 decks)

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