2.1 - Diet And Nutrition And Their Effect On Physcial Activity And Performance Flashcards
What does a healthy diet consist of
55% carbohydrates
15% protein
30% fats
What are carbohydrates essential for (5)
Energy
Cell division
Active transport
Formation of molecules
Prove energy production fuel for both aerobic and anaerobic exercise
What are proteins essential for (8)
Amino acid formation
Growth
Repair
Make muscle proteins
Enzymes
Antibodies
Collagen
Haemoglobin
What are fats essential for (5)
Insulate nerves
Form cell membranes
Cushion organs
Provide an energy store
Used for aerobic energy production
What are the 3 types of fats
Saturated - should be limited to avoid CV disease
Unsaturated - should be the majority of intake as they improve blood cholesterol
Omega 3s - boost delivery of 02, improve endurance and recovery rates
Why are minerals essential
Maintain healthy bodily functions
Why are vitamins essential
Vital for chemical reactions
What are the 2 types of vitamins? What’s the difference between both?
Fat soluble - can be stored in the body for later use
Water soluble - cant be stored in the body for later use, require regular intake
What vitamins are fat soluble
A
D
E
K
What vitamins are water soluble
B
C
What is fibre essential for
Maintain healthy bowl functions
- reduce cholesterol level
- reduce risk of diabetes
- reduce risk of obesity
What is water essential for
Accounts for 2/3 of your body weight
Allow chemical reactions to occur
Allow substances to dissolve and transport around the body
Regulate body temperature
Essential for hydration
What could be the possible effects if dehydration was to occur
Decrease plasma volume
Increase HR and temp
Decrease SV
Suffer in strength and endurance
What is energy
Ability to perform work, measured in joules or kcal
What factors may affect energy (6)
Size
Age
Gender
Environment
Metabolic rate
Lifestyle
What is the energy balance
Relationship between calories burned and calories ate
What are ergogenic aids
Substances which aim to improve performance
What is wada? What is their aim?
World anti doping association
Movement for doping free sport
What are pharmacological aids
Take to increase the level of hormones or neurotransmitters naturally produced in the body
What is anabolic steroids? What are the benefits of it? What are the negatives of it?
A group of synthetic hormones which resemble male testosterone, promote proteinsynthesis and muscle growth
Advantages:
Increase muscle mass, strength, speed of recovery, intensity and duration of exercise
Negatives:
Irritability, aggression
What is EPO? What is the benefits of it?(4) What are the negatives of it?(3)
Synthetic version of a naturally produced hormone response for the production of red blood cells
Advantages:
Increase rbc and haemoglobin count, O2 transport and aerobic capacity, decrease fatigue
Disadvantages:
Increase blood viscosity, increase cardiac output, decrease natural production of EPO
What is human growth hormone? What are the benefits of it? (7) what are the negative effects of it? (4)
A synthetic version of a naturally produced hormone
Advantages:
Increase muscle mass, strength, fat metabolism and decreased fat mass, blood glucose level, speed of recovery, intensity and duration of training
Negative:
Abnormal bone growth + muscle development, enlargement of vital organs, increase the risk of cancers and diabetes
What are physiological aids?
Used to increase the rate of adaptation by the body to increase performance
What is blood doping? What are the benefits of it? (5/6) What are the negative effects of it? (5)
Method used to increase the red blood cell count / volume of RBC
Advantages:
Increase RBC and haemoglobin count, 02 transport + aerobic capacity, intensity + duration of performance, decrease fatigue
Disadvantages:
Increase blood viscosity, decrease cardiac output, increase risk of blood clots + heart failure, risk of infection from transfusion
What is intermittent hypoxic training? What are the benefits of it? (4) What are the negatives of it? (4)
A method where an athlete trains at low partial pressures of oxygen.
Advantages:
Acclimatisation for events at altitiude
Increased red blood cell, haemoglobin and O2 carrying capacity
Increased intensity and duration before fatigue
Increased mitochondira and buffering capacity, delaying OBLA
Negatives:
May lose motivation and disrupt training patterns
Hard to reach normal work rates
Decrease immune function and increase risk of infection
Dehydraition
What are the purpose of cooling aids? (3)
Reduce core temp
Treat injury
Speed up recovery
What is cardiovascular drift?
Upward drift of heart rate during sustained steady state activity associated with an increase in body temperature
What are the advantages of cooling aids?(5)
Reduce core body temperature
Decreased sweating, dehydration and early fatigue
Decreased injury pain and swelling
Increased speed of recovery and repair
Decreased DOMS
What are the risk of cooling aids? (5)
Difficulty to percieve exercise intensity
Ice burns and pains
Hide or complicate injuries
Chest pain and reduced efficiency in the elderly
Dangerous for those with heart conditions
Describe the process of glycogen loading (over a week)
Day 1: glycogen-depleting
Day 2/3: high protein, high fat diet
Day 4: glycogen depleting
Day 5/7: high carbohydrate diet while training is tapered or reduced
What are the negative effects that occur due to dehydration? (5)
- decreased heat regulation and increased temperature
- increased blood viscosity
- increased heart rate
- increased fatigue
- decreased cognitive function and skill level
What are the 3 classifications of sports drinks?
Isotonic
Hypertonic
Hypotonic
What is a hypotonic drink?
Drinks with a lower concentration of glucose than in the blood stream
What is an isotonic drink?
Drinks which contain equal concentrations of glucose than the blood stream
What is the hypertonic solution?
Drinks which contain a higher concentration of glucose than in the bloodstream
What are the performance benefits of creatine? (4)
Increased PC stores
Increased fuel for very high intensity energy production
Increased intensity and duration of training
Increased maximum and explosive strength
What are the risks of taking creatine? (5)
Increased weight gain
Increased water retention
Muscle cramps
Gastrointestinal problems
Long-term effects on health unclear
What are the performance benefits of caffiene? (5)
Increased nervous stimulation
Increased focus and concentration
Increased mobilisation of fats
Preservation of muscle glycogen
Increased endurance performance
What are the risks of taking caffiene? (3)
Diuretic effect leading to dehydration
Insomnia and anxiety
Gastrointestinal problems
What are the performance benefits bicarbonate? (3)
Increased buffering capacity
Increased tolerance to lactic acid, delaying OBLA
Increased intensity and duration of performance
What are the risks of bicarbonate? (2)
Possible gastrointestinal problems
Unpleasant taste, causing nausea
What are the performance benefits of nitrate ions?
Reduced blood pressure
Increased blood flow
Increased intensity of performance
Delays fatigue
