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AS 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

How many calories should men eat in a day?

A

2500

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2
Q

How many calories should women eat in a day?

A

1940

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3
Q

What percentage of a healthy diet should be carbohydrates?

A

55%

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4
Q

What percentage of a healthy diet should be proteins?

A

15%

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5
Q

What percentage of a healthy diet should be fats?

A

no more than 30%

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6
Q

What is the definition of carbohydrates?

A

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

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7
Q

What is the definition of protein?

A

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

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8
Q

What is the definition of enzyme?

A

Biological catalyst which increases the speed of chemical reactions

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9
Q

What part of a heathy diet accounts for 75% of energy requirements?

A

carbohydrates

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10
Q

What are the 2 forms that carbohydrates can be consumed?

A

1 starches, such as rice and potatoes, which are stored as glycogen in the liver and muscles.
2 sugars, such as fruit and honey, which circulate in the blood stream as glucose.

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11
Q

Why are carbohydrates an essential part of a marathon runner’s diet?

A

Glycogen and glucose provide the fuel for aerobic and anaerobic energy production. Therefore, they are a crucial part of the diet for endurance performers, such as marathon runners. The best foods to consume are starches to maximise blood glucose levels. Otherwise surplus glucose, associated with a high sugar diet, will be converted into triglycerides (body fat).

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12
Q

What foods are proteins found in?

A

milk, eggs , meat and soya

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13
Q

Why are proteins essential for a healthy diet?

A

Amino acids from proteins are essential for growth and repair of cells and tissues. Used to make muscle proteins, haemoglobin, enzymes, antibodies and collagen, they can also be broken down down to provide energy aerobically if no other fuel is available.

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14
Q

Why do athletes have a far higher requirements for proteins than others?

A

Athletes have far higher protein requirements than their sedentary counterparts to build new muscle cells and compensate for the increased muscle breakdown during and after intense activity.

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15
Q

What is the definition of fats?

A

Triglycerides which provide the body with fatty acids for energy production.

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16
Q

What is the definition of saturated fatty acids?

A

A type of fat molecule typically solid at room temperature, mainly found in animal products which, when consumed excessively, can be associated with heart disease.

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17
Q

What is the definition of unsaturated fatty acids?

A

A type of fat molecule typically liquid at room temperature, mainly found in sunflower, olive and fish oils, which can help to lower cholesterol.

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18
Q

What is the definition of vitamins and minerals?

A

Essential organic and inorganic nutrients required for healthy body function.

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19
Q

Why are fats essential to a healthy diet?

A

Fats are an important part of the diet and serve to insulate nerves, form cell membranes, cushion organs and provide an energy store. They provide essential fatty acids and the fat-soluble vitamins A, D and E. Fats can also be broken down for aerobic energy production and have twice the energy yield of carbohydrates.

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20
Q

What are some examples of saturated fatty acids?

A

butter and bacon

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21
Q

Why should saturated fatty acids be limited?

A

They need to be limited to reduce the risk of cardiovascular disease.

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22
Q

What are some example of unsaturated fatty acids?

A

avocado and soya beans

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23
Q

What is omega-3s?

A

fish oil

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24
Q

Why is omega-3s beneficial for athletes?

A

Omega-3s (fish oil) may be particularly beneficial for athletes, boosting the delivery of oxygen, improving endurance and recovery rates, and reducing inflammation and joint stiffness.

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25
Q

Why are minerals necessary to a healthy diet?

A

They are necessary for bone and tooth health, controlling body fluids, enzyme formation, breaking down food to release energy and normal nerve function.

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26
Q

What foods are minerals found?

A

meat, cereal, fish, dairy foods, vegetables, fruit, nuts

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27
Q

What are the 3 types of minerals necessary for a healthy diet?

A

Calcium
iron
phosphorous

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28
Q

What is calcium important for in a healthy diet?

A

important for bone health, muscle contraction, blood clotting and nerve transmission

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29
Q

What is iron important for in a healthy diet?

A

Important for the formation of haemoglobin, enzyme reactions and the immune system

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30
Q

What is phosphorous important for in a healthy diet?

A

Important for bone health and energy production

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31
Q

What are minerals?

A

Minerals are essential inorganic nutrients required in small quantities to maintain healthy body functions.

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32
Q

What are vitamins?

A

Vitamins are essential organic nutrients required in small quantities to maintain healthy body functions.

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33
Q

What are the 2 types of vitamins?

A

1 fat-soluble
2 water-soluble

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34
Q

What are fat-soluble vitamins?

A

Vitamins stored in the body and found mainly in fatty foods and animal products such as vegetable oils, dairy products and eggs.

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35
Q

What are the 4 types of fat-soluble vitamins?

A

A, D, E and K

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36
Q

Why is vitamin A important?

A

It is an antioxidant and important for eye health, cell and bone growth

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37
Q

Why is vitamin D important?

A

It is important for bone health and protects against cancer and heart disease.

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38
Q

Why is vitamin E important?

A

It is an antioxidant and important for skin, eye ad immune system health.

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39
Q

Why is vitamin K important?

A

it is important for blood clotting and bone health

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40
Q

What type of vitamin is vitamin A?

A

fat-soluble

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41
Q

What type of vitamin is vitamin D?

A

fat-soluble

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42
Q

What type of vitamin is vitamin E?

A

fat-soluble

43
Q

What type of vitamin is vitamin K?

A

Fat-soluble

44
Q

What are water-soluble vitamins?

A

Vitamins that are not stored and require regular intake.

45
Q

What foods are fat-soluble vitamins found in?

A

found mainly in fatty foods and animal products such as vegetable oils, dairy products and eggs.

46
Q

What foods are water-soluble vitamins found in?

A

fruit, vegetables, grains, milk and dairy foods

47
Q

What are the 2 types of water-soluble vitamins?

A

C and B

48
Q

Why is vitamin C important?

A

Important for skin, blood vessel, tendon, ligament and bone health

49
Q

Why is vitamin B important?

A

important for the breakdown of food, haemoglobin formation and skin, eye and nervous system health

50
Q

What is fibre and why is it important to a healthy diet?

A

It is an important component of a balanced diet for the normal function of the large intestine.

51
Q

What foods can fibre be found in?

A

Cereals, bread, beans, lentils, fruit and vegetables

52
Q

What is the advantage of having a high-fibre diet?

A

A high0fibre diet can reduce cholesterol, risk of diabetes and obesity.

53
Q

Why is water essential to a healthy diet?

A

It is essential to allow chemical reactions and dissolve and move substances around the body. It is also required to regulate temperature by moving heat to the skin surface for evaporation (sweating) or to the lung tissue for expiration as water vapour.

54
Q

Why is hydration important?

A

Water is essential for hydration before, during and after training and competition, especially in hot climates and endurance activities, such as a triathlon. Dehydration can result in decreased plasma volume, stroke volume and increase temperature and heart rate. Endurance and strength will suffer as a result.

55
Q

What is the definition of energy?

A

The ability to perform work (Joules or calories)

56
Q

What is the definition of energy expenditure?

A

The sum of basal metabolic rate, the thermic effect of food and the energy expended through physical activity.

57
Q

What does BMR stand for?

A

Basal metabolic rate

58
Q

What is the definition of basal metabolic rate?

A

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

59
Q

What is the definition of thermic effect of food?

A

The energy required to eat, digest, absorb and use food taken in, which accounts for a very small percentage of the total energy expenditure.

60
Q

What does TEF stand for?

A

Thermic effect of food

61
Q

Why is is essential for performers to mee their energy needs?

A

Every performer has different nutritional needs and it is crucial performers meet their energy needs during periods of training to improve performance while maintaining health. Failure to consume sufficient calories can result in muscle loss (atrophy), decreased intensity and duration of performance, slower recovery rates and increased risk of fatigue, injury and illness.

62
Q

What factors need to be considered when understanding an individual’s energy requirements or daily calorie need?

A

age, gender, size, environment, lifestyle, metabolic rate

63
Q

What is the definition of physical activity energy expenditure?

A

The total number of calories required to perform daily tasks, which can be estimated using MET values.

64
Q

What is the definition of metabolic equivalent value ?

A

The ratio of a performer’s working metabolic rate to their resting metabolic rate.

65
Q

‘Light activities’ have a MET value of what?

A

less than 3.0

66
Q

‘Moderate activities’ have a MET value of what?

A

3.0-5.9

67
Q

‘Vigorous physical activity’ has a MET value of what?

A

6.0 and above

68
Q

What is the definition of energy intake?

A

The total amount of energy from food and beverages consumed and measured in joules or calories.

69
Q

What is the definition of energy balance?

A

The relationship between energy intake and energy expenditure.

70
Q

If energy intake matches energy expenditure, what is the effect?

A

Weight will be maintained

71
Q

If energy intake is greater than energy expenditure, what is the effect?

A

Weight will be gained ad the percentage of body fat may rise, having negative health and performance implication.

72
Q

If energy intake is lower than energy expenditure, what is the effect?

A

Weight will be lost. This may be beneficial as part of a weight loss programme, but be carefully monitored with an athlete to minimise loss of muscle mass and performance.

73
Q

What is the definition of a ergogenic aid?

A

A substance, object or method used to improve or enhance performance

74
Q

What sports are mostly being affected by the use of illegal drugs in terms of regulation and public perception?

A

cycling and athletics

75
Q

What is the World Anti=Doping Association’s mission?

A

To lead a collaborative worldwide movement for doping-free sport and compiles the lists of prohibited substances and methods used in sport. However, fighting the pace of pharmacological advances makes the testing for banned substances difficult.

76
Q

What is the definition of pharmacological aids?

A

A group of ergogenic aids taken to increase the levels of hormones or neural transmitters naturally produced by the body, including anabolic steroids, erythropoietin and human growth hormone.

77
Q

What is the definition of anabolic steroids?

A

A group of illegal synthetic hormones resembling testosterone to promote protein synthesis for muscle growth, recovery and repair.

78
Q

Why are pharmacological aids taken?

A

To increase the levels of hormones or neural transmitters naturally produced by the body

79
Q

What are 3 types of pharmacological aids?

A

1 anabolic steroids
2 Erythropoietin (EPO)
3 Human growth hormone (HGH)

80
Q

What are anabolic steroids?

A

A group of synthetic hormones which resemble the male hormone testosterone

81
Q

Why do athletes take anabolic steroids?

A

They are taken to promote protein synthesis and muscle growth.
Quality and quantity of training can be increases as strength and speed of recovery improves.

82
Q

What forms of anabolic steroids are available?

A

tablet, capsule, solution (for injection) and cream form

83
Q

How can the use of anabolic steroids be detected?

A

urine sample

84
Q

Who are some athletes that have been caught taking anabolic steroids?

A

Sprinters Dwain Chambers and Marion Jones

85
Q

What type of performance is the use of anabolic steroids usually associated with?

A

sprinters, throwers, baseball and rugby players

86
Q

What are the general negative health effects of using anabolic steroids?

A

irritability, aggressiveness, paranoia, acne, liver damage, heart failure and hormonal disturbances.

87
Q

What are the effects of taking anabolic steroids on males?

A

testes shrink, sperm count decreases, hair loss and breast tissue development

88
Q

What are the effects of taking anabolic steroids on females?

A

facial hair growth and a deepening of the voice

89
Q

What are the performance benefits of taking anabolic steroids?

A

Increase muscle mass and strength
Increased speed of recovery
Increased intensity ad duration of training

90
Q

What is EPO?

A

A naturally produced hormone responsible for the production of red blood cells.

91
Q

Why do athletes use EPO?

A

When injected by athletes, the increased red blood cell count increases oxygen transport, aerobic capacity and, therefore, the intensity and duration of performance before fatigue.

92
Q

What types of athletes is the use of EPO usually associated with?

A

Endurance performers, such as marathon runners and triathletes

93
Q

Why is EPO difficult to detect?

A

It is difficult to detect through blood or urine samples due to the naturally circulating levels which can be raised with aerobic training.

94
Q

To avoid a positive test result for EPO, what do athletes also take?

A

It is common for an athlete abusing EPO to also receive plasma infusions and take blood thinners to reduce the risk of serious health consequences and a positive test result.

95
Q

What is the definition of recombinant erythropoietin (RhEPO)?

A

Illegal synthetic product copying natural erythropoietin hormone responsible for red blood cell production.

96
Q

What is the definition of hyper-viscosity?

A

Excessively thickened blood with resistance to flow

97
Q

EPO abuse can lead to hyper-viscosity. Why is this so bad?

A

This is thick and sticky blood which flows slowly, decreasing cardiac output and significantly raising the risk of blood clots and heart failure.

98
Q

What are the performance benefits of using EPO?

A

Increased red blood cell and haemoglobin count
Increased oxygen transport and aerobic capacity
Increased intensity and duration of performance before fatigue

99
Q

What are the risks of taking EPO?

A

Increased blood viscosity
Decreased cardiac output
Increased risk of blood clots and heart failure
Decreased natural production of EPO

100
Q

What is the definition of EPO?

A

Illegal synthetic product copying natural growth hormone to increase protein synthesis for muscle growth, recovery and repair.

101
Q

Which athletes are associated with taking HGH?

A

Maximal and explosive strength-based performers such as power lifters, bodybuilders, sprinters and throwers

102
Q

Why is HGH difficult to detect?

A

The naturally circulating levels already in the body

103
Q

What are the performance benefits of taking HGH?

A

Increased muscle mass and strength
Increased fat metabolism and decreased fat mass
Increased blood glucose levels
Increased speed of recovery
Increased intensity and duration of training

104
Q

What are the risks of taking HGH?

A

Abnormal bone and muscle development
Enlargement of the vital organs, potentially leading to multi-organ failure
Increased risk of certain cancers and diabetes.

AS PE (16 decks)

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