2.1 - Diet, Nutrition and ergogenic aids Flashcards
Function of Carbohydrates ? with a percentage of diet and examples
- 75% of body’s energy production
- 50-55% of diet
- pasta, bread, potatoes, rice
Function of Fats ? with a percentage of diet and examples
- insulate and protect vital organs
- Unsaturated (avocado/soybeans and saturated fats (cheese)
- secondary source of energy
- 25% of diet
Function of Protein ? with a percentage of diet and examples
- muscle growth and repair
- 15% of diet
- meat, egg, fish
Function of vitamins ? with examples of foods
- maintains bodily function
- vegetable oils, eggs, fruits
Function of minerals ? with a examples
- essential for bone and teeth health, breaking down food and controlling bodily fluids
- meat, fish, fruits, nut, eggs
- iron, calcium, potassium
Function of fibre ? with a examples
vital for efficient digestive system
- brocolli, cereal, fruit and veg
- high fibre diet can reduce cholesterol and reduce risk of diabetes and obesity
Function of water ?
- regulates body temp
- transports minerals round the body
- fixes dehydration
What is meant by the term energy balance
- calorie expenditure = calorie eaten
What is meant by the term positive energy balance
- calorie eaten exceeds calorie expenditure
What is meant by the term negative energy balance
- calorie expenditure exceeds calorie eaten
Define the term ergogenic aids
- anything that improves/enhances performance
Name 3 Pharmalogical aids
- HGH
- Rh EPO
- Anabolic Steroids
Describe Anabolic steroids
use these in your answer:
- type of performer
- legal status
- description
- advantages and disadvantages
- anaerobic performer (100m runner)
- illegal
- increases muscle mass and reduces recovery time
+muscle mass and repair
+train at high intensity and more often
+recovery is quicker
- heart failure
- agression, depression
- hormone imbalance
- bad for health
Describe HGH
use these in your answer:
- type of performer
- legal status
- description
- advantages and disadvantages
- anaerobic performers (sprinters
- illegal
- Increase testosterone
- Increase muscle mass
- increase blood glucose levels
- produces naturally (sleep, diet and exercise)
+easier to hide as it occurs naturally
+muscular hypertrophy (increased strength)
+quicker recovery
- increased risk of heart disease
- increased risk of diabetes
- increased risk of fat deposits in blood
- increased risk of cancer
Describe Rh EPO
use these in your answer:
- type of performer
- legal status
- description
- advantages and disadvantages
- Aerobic performers (cyclists)
- illegal
- increased haemoglobin
- increased O2 delivery to muscles
- Lowering of lactic acid
- PC and ATP re synthesis is quicker
+ increased aerobic capacity
- increased risk of blood clots (heart attack or strokes)
- Increased blood viscosity
Name 3 physiological aids
- Blood doping
- Hypoxic training
- cooling aids
Describe blood doping
use these in your answer:
- type of performer
- legal status
- description
- advantages and disadvantages
- endurance performer (cyclist)
- illegal
- boosts total volume of red blood cells which improves the performers ability to deliver oxygen to the muscles
- take out freeze the blood
- transfuse it back into body
+increased total number of RBC contain haemoglobin
+increased aerobic capacity
+ability of vascular system to transport O2 to the muscles is increased
- risk of infection
- thickening of the blood
Describe Intermittent Hypoxic training
use these in your answer:
- type of performer
- legal status
- description
- advantages and disadvantages
- aerobic performers (football)
- legal
- naturally increases levels of EPO
- Hypoxic conditions refer to an environment where there is low pp of O2
- stimulates RBC production, increasing haemoglobin volume, O2 carrying ability and aerobic energy production
+increased total volume of RBC which contains Haemoglobin
+Delayed OBLA
+increased mitochondrial density and buffering capacity
- Benefits are quickly lost
- hard tot train at usual intensity
- dehydration
Describe cooling aids
use these in your answer:
- type of performer
- legal status
- description
- advantages and disadvantages
- aerobic (football player)
- legal
- reduces swelling and pain
- reduces core temp
- reduces cardiovascular drift
+ help removal of waste products
- ice burns and pains
- dangerous for elderly people with heart conditions
Name Two examples of nutritional aids
- Supliments
- glycogen loading
What a performer do in order to prep pre-competition
- carb rich meal 3-4 hours before
- simple carbs 1-2 hours before
Describe food/fluid intake during events
- hypertonic and hypotonic drinks can be consumed during exercise
- simple carbs (jelly babies) can also be taken
Describe what a performer would do post competition
- eat within 30 mins
- 3x every 2 hours after that
- first two hours after competition is the best time for carb reloading and replenishment of glycogen stores
Describe Glycogen Loading
use these in your answer:
- type of performer
- legal status
- description
- advantages and disadvantages
- aerobic performers (marathon runner)
- legal
- increased glycogen levels
- delays fatigue
1) 7 DAYS BEFORE: low carb, continue exercise (high protein)
2) 3 Days before: stop high intensity training
3) 3-4 days before: reduce training and eat a high carb diet (super compensation)
4) Night before have a carb rich meal and low protein (pasta party)
+delays fatigue
+increased glycogen stores
- increased risk of injury
- reduces self confidence and effects mental prep
- high irritability
- poor recovery in first 3 days
Describe creatine (suppliments)
use these in your answer:
- type of performer
- legal status
- description
- advantages and disadvantages
- anaerobic (100m runner)
- legal
- creatine is stored as phosphocreatine in the muscles
- helps with the ATP-PC system for energy production
+ increased PC stores
+ increased duration of maximal activity
+ increased maximal explosive strength
- increased water retention and weight gain
- muscle cramps
- long term side affects unknown
Describe caffeine (suppiliments)
use these in your answer:
- type of performer
- legal status
- description
- advantages and disadvantages
- aerobic performers
- legal
- stimulant used to heighten the CNS and increase breakdown of fat as fuel for aerobic production
+increased nervous stimulation
+increased focus and concentration
+ reduce fatigue
+increased endurance
- diuretic (urinate more)
- dehydrate
- insomnia
- withdrawals
Describe Bicarbonate (suppiliments)
use these in your answer:
- type of performer
- legal status
- description
- advantages and disadvantages
- cycling, swimming, rowing
- legal
- take 1 hour before exercise
- allows removal of lactic acid
+alkaline substance which increases alkalinity of blood
+allows removal/buffering of lactic acid
- nausea
- unpleasant taste
- gastric distress
Describe Nitrate (suppiliments)
use these in your answer:
- type of performer
- legal status
- description
- advantages and disadvantages
- legal
- stored in the body as nitric oxide
- increased effiency of cardiac system
+vasodilates blood vessels
+increased blood flow to muscles
+increased intensity of performance
+delayed fatigue
- dizziness and light headed
- long term affects unclear
- possible carcinogenic effect
Performers compare energy expenditure to energy intake to manage body weight
Describe two factors that performers use to work out their daily energy expenditure
- BMR (basil metabolic rate)
- TEF (thermal effects of food)
- MET’s (metabolic equivalent of task
explain BMR as a way of measuring energy expenditure
- minimum amount of energy/calories required to sustain essential body function at rest
explain TEF as a way of measuring energy expenditure
- energy required to digest and process food
explain METS as a way of measuring energy expenditure
- working: resting metabolic ratio
- a measure of the energy expenditure of different activities
