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Sports Studies > 2.1 - Diet and nutrition and their effects on physical activity and performance > Flashcards

2.1 - Diet and nutrition and their effects on physical activity and performance Flashcards

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Sports Trivia flashcards
1
Q

How many calories should the average male and female consume in a day?

A

Male - 2,550
Female - 1,940

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2
Q

What should a balanced diet consist of?

A

55% carbs, 15% protein and 30% fats.
This may vary depending on the athlete.

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3
Q

What is a carbohydrate?

A

sugars and starches that are stored in the body in the form of glycogen and then converted to glucose to fuel energy production.

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4
Q

What are proteins?

A

A combination of amino acids which help growth and repair in cells and tissue. They make muscle proteins, haemoglobin, enzymes and antibody’s.

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5
Q

What are fats?

A

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

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6
Q

What are the two types of fatty acids?

A

Saturated - Found in animal products and is linked to heart disease if over consumed.
Unsaturated - Found in sunflower oil and olive oil and can boost oxygen delivery, endurance + recovery rates and lower cholesterol.

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7
Q

What is a mineral?

A

A inorganic nutrient which helps maintain effective bodily function.

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8
Q

What are examples of minerals?

A

Calcium - Helps bone health, muscle contraction and nerve transmittion.
Iron - Helps form haemoglobin, enzyme reactions and immune system.
Phosphorous - Important for bone health and energy production.

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9
Q

What’s a vitamin and the two types?

A

An organic nutrient that helps maintain bodily function. The two types are fat soluble and water soluble.

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10
Q

Fat soluble vitamins definition + examples

A

Fat that is stored in the body and comes from fatty foods.
Vitamin A - antioxidant, helps eye health, cell and bone health.
Vitamin D - helps bone growth and prevents cancer + heart disease.
Vitamin E - antioxidant and helps skin, eyes and immune system.
Vitamin K - helps blood clotting and bone health.

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11
Q

Water soluble vitamins definition + examples

A

Fat that is not stores and requires regular intake and comes from fruit and veg.
Vitamin C - helps skin, blood vessels, tendons and ligaments.
Vitamin B - helps breakdown of food, haemoglobin formation and nervous system.

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12
Q

What does fibre do?

A

Helps improve large intestine function

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13
Q

What is energy defined as?

A

The ability to perform work and can be measured in joules or calories.

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14
Q

What is energy expenditure?

A

Basal metabolic rate + thermic effect of food + energy used in physical activity

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15
Q

What is basal metabolic rate?

A

The minimum amount of energy needed to sustain physiological function at rest.

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16
Q

What is thermic effect of food?

A

The energy needed to eat, digest, absorb and use food taken in.

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17
Q

What are metabolic equivalent values?

A

the performers ratio of working metabolic rate to their resting metabolic rate.

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18
Q

What is energy intake?

A

The total amount of energy from food and drink.

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19
Q

What is an ergogenic aid?

A

A substance, object or method used to improve performance.

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20
Q

What is a pharmacological aid?

A

Aids which include hormones or neural transmitters. Such as anabolic steroids, EPO and HGH

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21
Q

What are anabolic steroids?

A

A group of synthetic hormones that resemble testosterone to promote protein synthesis.

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22
Q

Are anabolic steroids legal in sport?

A

No

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23
Q

What are performance benefits and risks of Anabolic steroids?

A

Benefits:
- Increases muscle mass and strength
- Increased recovery speed
- Increased intensity and duration of training.
Risks:
- Aggression, liver damage, potential heart failure.

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24
Q

What is EPO (erythropoietin) and Rhepo?

A

EPO is a naturally produced hormone which is needed for RBC production. Rhepo is a synthetically produced copy that can be supplemented to increase RBC production.

25
Q

Is RHEPO legal in sports?

A

No

26
Q

What are performance benefits and risks of RHEPO?

A

Benefits:
- Increased RBC count
- Increased O2 transport
- Reduction in fatigue
Risks:
- Increased blood viscosity
- Decreased cardiac output
- Increased risk of blood clots
- Decreased natural EPO production

27
Q

What is HGH (human growth hormone)?

A

A synthetic product made to copy natural growth hormone to increase protein synthesis.

28
Q

Is HGH legal in sporting competitions?

A

No

29
Q

What are the performance benefits and risks of HGH?

A

Benefits:
- Increased mass and strength
- Increased fat metabolism
- Increased blood glucose levels
- Increased speed of recovery and intensity / duration of exercise.
Risks:
- Endangers vital organs.
- Increased risk of cancer and diabetes.

30
Q

What are physiological aids?

A

A group of ergogenic aids used to increase the body’s rate of adaptation to increase performance. Including blood doping, IHT and cooling aids.

31
Q

What is blood doping?

A

Removing oxygenated blood from the athlete around 4 weeks prior to event, the body replenishes the lost blood and then a few hours before the event the blood is put back into the athlete.

32
Q

Is blood doping legal in sports competitions?

A

No

33
Q

What are the performance benefits and the risks of blood doping?

A

Benefits:
- Increased RBC count
- Increased oxygen transport
- Increased intensity / duration of exercise
Risks:
- Increased blood viscosity
- Decreased cardiac output
- Increased risk of blood clots and heart failure
- Risk of transfusion infections

34
Q

What is IHT (intermittent hypoxic training)?

A

Where athletes live at sea level but train in hypoxic conditions (a low partial pressure of oxygen environment).

35
Q

Is IHT legal in sporting competitions?

A

Yes

36
Q

What are performance benefits and risks of IHT?

A

Benefits:
- Increased RBC count
- Increased intensity / duration before fatigue.
- Increased buffering capacity, delays OBLA
Risks:
- benefits are lost quickly
- can cause dehydration
- can disrupt training patterns

37
Q

What are cooling aids and when can they be used?

A

A method of attempting to reduce the body’s core temperature to prevent injury and aid recovery. They can be used pre event, post event and to treat injuries.

38
Q

How are cooling aids used pre event?

A

aids such as ice vests and cold towel wraps are used to lower the body’s core temperature to reduce thermal strain and cardiovascular drift.

39
Q

How are cooling aids used post exercise?

A

Ice baths and other aids are used to speed up recovery by reducing muscle damage and DOMS. Cold caused blood vessels to constrict which removes lactic acid from muscles and then after the cold the blood vessels dilate which causes blood to rush to the muscle.

40
Q

How are cooling aids used in injury treatment?

A

Cooling aids can reduce pain and swelling of injuries.

41
Q

Are cooling aids legal in sporting competitions?

A

Yes

42
Q

What are performance benefits and risks of cooling aids?

A

Benefits:
- Decreased core body temp
- Decreased injury pain and swelling
- Decreased sweating and dehydration
Risks:
- can cause ice burns
- dangerous for hypersensitive people or anyone with heart conditions.
- can hide or complicate injuries

43
Q

For an endurance athlete how will their timing and composition of meals be structured?

A

Pre event - 3 hours before they will have a slow-digesting carb meal with low glycaemic index foods to maximise glycogen stores. 1-2 hours before event, smaller fast-digesting to maintain high blood sugar levels.
During event - If competing for over an hour regular consumption of fast-digesting carbs is recommended.
Post event - 1/1.5 g of carbs per kg per hour recommended to speed up recovery.

44
Q

For a athlete who is training for strength how should their meals be structured?

A

Pre event - 30/60 minutes before training a small meal of fast-digesting carbs and protein to provide energy.
Post event - Within 2 hours a meal of fast-digesting carbs should be eaten to quickly replace lost glycogen and boost protein synthesis.
Overall meal structure:
- 5-6 meals per day, one every few hours
- up to 30% lean protein
- high levels of complex carbs to release energy slowly
- low fat intake

45
Q

What is glycogen loading?

A

monitoring the carbs the week before a competition to maximise glycogen stores. Follows a format such as:
Day 1 - glycogen depleting exercise
Day 2/3 - high protein low fat diet
Day 4 - glycogen depleting exercise.
Day 5 - high carb diet with reduced training.

46
Q

How can dehydration negatively impact performance?

A
  • Increased blood viscosity
  • Increased HR
  • Increased fatigue
  • decreased cognitive function
47
Q

What are the 3 types of sports drinks which contain glucose and electrolytes used by athletes?

A
  1. hypotonic drinks
  2. isotonic drinks
  3. hypertonic drinks
48
Q

What are hypotonic drinks?

A

drinks which contain a lower concentration of glucose than the blood stream. These replenish fluids without an energy boost. Used by gymnasts.

49
Q

What are isotonic drinks?

A

drinks which have the same concentration of glucose as the blood. These drinks are absorbed at the same rate as water and hydrate the athlete while also providing energy. Used by games players.

50
Q

What are hypertonic drinks?

A

Drinks that have a higher concentration of glucose than than the blood stream. These are absorbed at a slower rate than water and are often used to after exercise to maximise glycogen replenishment. Ultra distance runners may use these combined with water.

51
Q

What is creatine?

A

A natural substance formed from amino acids in the body and found in meat products. It is stored in muscles as phosphocreatine and is used in explosive energy production.

52
Q

What do athletes take to supplement creatine and why?

A

creatine monohydrate as it can increase phosphocreatine stores in the body by 50%

53
Q

What are the performance benefits and risks of creatine?

A

Benefits:
- Increased PC stores
- Increased fuel for ATP-PC energy production
- Increased explosive strength
- Increased intensity + duration of training
Risks:
- Increased weight gain
- Increased water retention
- Increased muscle cramps

54
Q

How is caffeine used in sports?

A

Caffeine is a stimulant which is used to heighten the central nervous system and mobilise fats.

55
Q

What are the performance benefits and risks of caffeine?

A

Benefits:
- Increased nervous stimulation
- Increased focus + concentration
- Increased mobilisation of fats
- Increased endurance performance
Risks:
- diuretic effect which can lead to dehydration
- Possible gastrointestinal problems

56
Q

What is Bicarbonate?

A

An alkaline which acts as a buffer to neutralise the rise in lactic acid.

57
Q

What are the performance benefits and risks of bicarbonate in sports?

A

Benefits:
- Increased buffering capacity
- Increased lactic acid tolerance
- Increased intensity + duration of exercise
Risks:
- Gastrointestinal problems
- can cause nausea due to unpleasant taste

58
Q

What are nitrates?

A

Inorganic compounds which are used to dilate blood vessels which reduces blood pressure and increases blood flow to muscles. Found in root vegetables and converted to nitric oxide during exercise.

59
Q

What are the performance benefits and risks of nitrates?

A

Benefits:
- reduced blood pressure
- Increased blood flow
- Delays fatigue
- Increased intensity + duration of exercise
risks:
- headaches and dizziness
- unclear long term impacts
- possible carcinogenic

Sports Studies (9 decks)

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