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PE Paper 1 > Applied anatomy and physiology 1.2a Diet and nutrition and their effect on physical performance > Flashcards

Applied anatomy and physiology 1.2a Diet and nutrition and their effect on physical performance Flashcards

1
Q

Recommended calorie count and % in food group for adult Men and Women.

A

Men: 2,500 calories
Women: 1,940 calories

55% Carbohydrates.
15% Protein.
15% Fats.
15% Fruit and vegatbles.

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2
Q

Describe a Carbohydrate (CHO).

A

Sugars and starches stored in the body as glycogen and converted into glucose for fuel in respiration.

Preferred fuel for exercise, a surplus leads to them being converted into triglycerides.

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3
Q

Describe the role of protein.

A

Growth and repair of tissue and cells.
Making muscle cells Increasing muscle size.
Making haemoglobin.
Making enzymes, antibodies and collagen.

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4
Q

Describe Fats.

A

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

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5
Q

Describe the roles of Fats in the body.

A

Insulating nerves
Forming cell membranes.
Providing an energy store higher yield but require more oxygen.

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6
Q

Name and describe the two types of fats.

A

Saturated Fatty Acids:
Typically solid at room temperature.
can be associated with heart disease.

Unsaturated Fatty Acids:
Typically liquid at room temperature.
Help lower the cholesterol.

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7
Q

Describe vitamins and minerals.

A

Essential organic and inorganic nutrients required for healthy body function.

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8
Q

Name all Minerals.

A

Calcium.
Iron.
Phosphorus.

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9
Q

Name all Vitamins.

A

Vitamin A.
Vitamin B.
Vitamin C.
Vitamin D.
Vitamin E.
Vitamin K.

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10
Q

Describe use of Calcium.

A

Bone Health.
Muscle Contractions.
Nerve Transmission.
Blood clotting.

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11
Q

Describe use of Iron in the body.

A

Formation of haemoglobin.
Enzyme formation.
Immune system functions.

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12
Q

Describe the use of Phosphorus.

A

Bone health.
Energy production.

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13
Q

Describe the use of Vitamin A.

A

Antioxidants properties.
Eye health.

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14
Q

Describe the use of Vitamin B.

A

Breakdown of food.
Haemoglobin formation.
Skin and eye health.

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15
Q

Describe the use of Vitamin C.

A

Skin health.
Blood vessels and soft tissue formation.

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16
Q

Describe the use of Vitamin D.

A

Bone health.
Protection against cancer and heart disease.

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17
Q

Describe the use of Vitamin E.

A

Antioxidant properties.
Skin and eye health.

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18
Q

Describe the use of Vitamin K

A

Blood clotting.
Bone health.

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19
Q

Describe the use of Fibre.

A

Essential for the function of the large intestines.
Adequate fluid must be in taken for it to work properly.

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20
Q

Describe Energy Expenditure.

A

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

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21
Q

Describe 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.

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22
Q

Describe the Thermic Effect Of Food.

A

The energy required to eat, digest and use the food taken in.

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23
Q

Describe energy intake.

A

The total amount of energy from food and drink mesured in Joules.

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24
Q

Describe Energy Balance.

A

The relationship between energy intake and energy expenditure.

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25
Q

Describe Anabolic Steroids.

A

Pharmacological aid.
Illegal.
Synthetic derivatives of testosterone.

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26
Q

Describe Erythropoietin (EPO).

A

Pharmacological aid.
Illegal.
A hormone made naturally in the body secreted by the kidneys RhEPO is the artificial version.

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27
Q

Describe Human Growth Hormone (HGH)

A

Pharmacological aid.
Illegal.
Synthetically produced HGH, used by some athletes in place of anabolic steroids.
Occurs naturally in the body at certain levels.

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28
Q

Give Advantages of Anabolic Steroids.

A

Advantages:
Increased muscle mass and strength.
Increased recovery.
Increased intensity and duration of training.

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29
Q

Give Disadvantages of Anabolic Steroids.

A

Disadvantages:
Irritability.
Mood swings.
Liver damage.
Heart failure.
Acne.
Hormonal disturbances.

30
Q

Give Advantages of Erythropoietin.

A

Advantages:
Increased RBC’s and Haemoglobin count.
Increased O2 transport and aerobic capacity.
Increased intensity and duration of performance.

31
Q

Give Disadvantages of Erythropoietin.

A

Disadvantages:
Increased blood viscosity.
Decreased cardiac output.
Increased risk of blood clots and heart disease.
Decreased natural production of EPO.

32
Q

Give Advantages of Human Growth Hormone.

A

Advantages:
Increased muscle mass and strength.
Increased fat metabolism and decreased fat mass.
Increased blood glucose.
Increased recovery.
Increased intensity and duration of training.

33
Q

Give Disadvantages of Human Growth Hormone.

A

Disadvantages:
Abnormal bone and muscle development.
Enlargement of vital organs.
Increased risk of cancer and diabetes.

34
Q

Describe Blood Doping.

A

Physiological aid.
Illegal.
Remove Blood 4-6 weeks before race.
Blood will replenish depleted stores before the race.
Re-inject the blood before the race starts.

35
Q

Describe Intermittent Hypoxic Training (IHT).

A

Physiological.
Legal.
Living at low altitude and training at a higher altitude.

36
Q

Describe Cooling Aids.

A

Physiological.
Legal.
Cooling the core temperature of the performer down or using ice pack for Injures using PRICE.

37
Q

Give Advantages of Blood doping.

A

Advantages:
Increased RBC therefore more haemoglobin.
Increasing O2 transportation and aerobic capacity.
Increased intensity and duration of training.

38
Q

Give Disadvantages of Blood doping.

A

Disadvantages:
Increased blood viscosity.
Decreased cardiac output.
Increased risk of blood clots and heart disease.
Risk of transfusion infections.

39
Q

Give Advantages of Intermittent Hypoxic Training.

A

Advantages:
Allows Acclimatisation for events at altitudes.
Increased RBC’s therefore more haemoglobin.
Increased intensity and duration of training.
Increased mitochondria and buffering capacity therefore delays OBLA.

40
Q

Give Disadvantages of Intermittent Hypoxic Training.

A

Disadvantages:
Benefits lost when IHT stops.
May disrupt training patterns leading to loss of motivation.
Hard to reach normal work rates.
Decreased immune function and increased risk of infection.
Dehydration.

41
Q

Give Advantages of Cooling Aids.

A

Advantages:
Reduce core body temperature.
Decreased sweating, dehydration and early fatigue.
Decreased injury pain and swelling.
Increased speed of recovery and repair.
Decreased DOMS.

42
Q

Give Disadvantages of Cooling Aids.

A

Disadvantages:
Difficult to perceive exercise intensity.
Ice burns.
May mask or worsen injuries.
Chest pain.
Dangerous for those with heart and blood pressure problems.

43
Q

Describe Glycogen/carbohydrate loading.

A

Nutritional Aid.
Legal.
Pre competition.
Starts 1 week before comp.
Day 1: intense exercise (deplete glycogen stores).
Days 2-3: High protein and fat diet.
Day 4: Intense exercise (deplete glycogen stores).
Days 5-7: High-CHO Diet and tapering training or rest.
This makes the muscles store more CHO than usual.

44
Q

Describe Pre-event meal.

A

Nutritional Aid.
Legal
CHO high meal 3 hours before event low GI food e.g. porridge.
1-2 hours before event eat a high GI food maintains blood sugar.

45
Q

Describe During event meal/food.

A

Nutritional aid.
Legal.
Vital to eat small amounts in activities lasting over 1 hour.
e.g. gel packs.

46
Q

Describe Post-event meals.

A

Nutritional aid.
Legal.
Consume CHO’s ASAP Within the first 30 mins of finishing an event and repeated at 2 hours intervals up to 6 hours post-event.

47
Q

Give Advantages of Glycogen/ carbohydrate loading.

A

Advantages:
Increased glycogen stores.
Increased endurance.
Increased time to exhaustion.
Delays fatigue.

48
Q

Give Disadvantages of Glycogen/ carbohydrate loading.

A

Disadvantages:
Hypoglycaemia and poor recovery rates in depletion stages.
Lethargy and irritability.
Gastrointestinal problems.
Increased risk of injury.
Affects mental preparation.

49
Q

Give Advantages of Pre-event meal.

A

Advantages:
Tops up liver glycogen.
Maintains blood glucose levels.

50
Q

Give Disadvantages of Pre-event meal.

A

Disadvantages:
Avoid CHO’s Immediately before event body may try counteract raised glucose level and cause performer to become dizzy and fatigued.

51
Q

Give Advantages of During event meal.

A

Advantages:
Tops up liver glycogen.
Maintains blood glucose levels.

52
Q

Give Disadvantages of During event meal.

A

Disadvantages:
Can be difficult to eat during activity.
must be pre-planned to use successfully.

53
Q

Give Advantages of Post-event meal.

A

Advantages:
Promotes faster recovery rates of glycogen.

54
Q

Give Disadvantages of Post-event meal.

A

Disadvantages:
Not always practical to eat within 30mins of finishing.

55
Q

How does Dehydration effect performance.

A

Decreased heat regulation and increased temp causing more cardiovascular drift.
Increased blood viscosity.
Decreased cognitive function and skill level.

56
Q

Name the three types of sport drinks.

A

Hypotonic.
Isotonic.
Hypertonic.

57
Q

Describe Hypotonic drinks.

A

Lower concentration of glucose than blood.
Vital during prolonged exercise.

58
Q

Describe Isotonic drinks.

A

Same concentration of glucose as blood.
Used for events over 1 hour long.

59
Q

Describe Hypertonic drinks.

A

Higher concentration of glucose than blood.
Used during recovery. Not to be used during exercise as can increase dehydration.

60
Q

Describe what creatine is.

A

Supplement.
legal.
Powder or tablet Taken to increase PC stores in muscles used for high intensity exercise.

61
Q

Describe what caffeine is.

A

Supplement.
legal.
Stimulates CNS and increases breakdown of FFA’s for aerobic energy production.

62
Q

Describe what Bicarbonate is.

A

Supplement.
Legal.
Alkaline which acts as a buffer to neutralise a rise on blood acidity.

63
Q

Describe what Nitrates are.

A

Supplement.
Legal.
Inorganic compounds which dilate blood vessels and reduce blood pressure.

64
Q

Give Advantages of Creatine.

A

Advantages:
Increases PC stores= more fuel for high intensity training using ATP-PC system.
Increased intensity and duration of training.
Increased maximal and explosive strength.

65
Q

Give Disadvantages of Creatine.

A

Disadvantages:
Increased weight gain.
Increased water retention.
Muscle cramps and gastrointestinal problems.
Long term effects unclear.

66
Q

Give Advantages of Caffeine.

A

Advantages:
Increased nervous stimulation.
Increased focus/ concentration.
Increased metabolism and fats.
Preservation of muscle glycogen.
Increased endurance performance.

67
Q

Give Disadvantages of Caffeine.

A

Disadvantages:
Diuretic effect leads to dehydration.
Insomnia and anxiety.
Gastrointestinal problems.

68
Q

Give Advantages of Bicarbonate.

A

Advantages:
Increased buffering capacity.
Increased tolerance to LA delaying OBLA
Increased Intensity and duration of performance.

69
Q

Give Disadvantages of Bicarbonate.

A

Disadvantages:
Gastrointestinal problems.
Unpleasant taste.

70
Q

Give Advantages of Nitrates.

A

Advantages:
Decreased Blood Pressure.
Increased blood flow.
Increased intensity and duration of performance.
Delays fatigue.

71
Q

Give Disadvantages of Nitrates.

A

Disadvantages:
Headaches, dizziness, light headedness.
Long term effect unclear.
Possible carcinogenic risk.

PE Paper 1 (9 decks)

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