Applied anatomy and physiology 1.2a Diet and nutrition and their effect on physical performance Flashcards
Recommended calorie count and % in food group for adult Men and Women.
Men: 2,500 calories
Women: 1,940 calories
55% Carbohydrates.
15% Protein.
15% Fats.
15% Fruit and vegatbles.
Describe a Carbohydrate (CHO).
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.
Describe the role of protein.
Growth and repair of tissue and cells.
Making muscle cells Increasing muscle size.
Making haemoglobin.
Making enzymes, antibodies and collagen.
Describe Fats.
Triglycerides which provide the body with fatty acids for energy production.
Describe the roles of Fats in the body.
Insulating nerves
Forming cell membranes.
Providing an energy store higher yield but require more oxygen.
Name and describe the two types of fats.
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.
Describe vitamins and minerals.
Essential organic and inorganic nutrients required for healthy body function.
Name all Minerals.
Calcium.
Iron.
Phosphorus.
Name all Vitamins.
Vitamin A.
Vitamin B.
Vitamin C.
Vitamin D.
Vitamin E.
Vitamin K.
Describe use of Calcium.
Bone Health.
Muscle Contractions.
Nerve Transmission.
Blood clotting.
Describe use of Iron in the body.
Formation of haemoglobin.
Enzyme formation.
Immune system functions.
Describe the use of Phosphorus.
Bone health.
Energy production.
Describe the use of Vitamin A.
Antioxidants properties.
Eye health.
Describe the use of Vitamin B.
Breakdown of food.
Haemoglobin formation.
Skin and eye health.
Describe the use of Vitamin C.
Skin health.
Blood vessels and soft tissue formation.
Describe the use of Vitamin D.
Bone health.
Protection against cancer and heart disease.
Describe the use of Vitamin E.
Antioxidant properties.
Skin and eye health.
Describe the use of Vitamin K
Blood clotting.
Bone health.
Describe the use of Fibre.
Essential for the function of the large intestines.
Adequate fluid must be in taken for it to work properly.
Describe Energy Expenditure.
The sum of basal metabolic rate, the thermic effect of food and the energy expended through physical activity.
Describe Basal Metabolic Rate.
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.
Describe the Thermic Effect Of Food.
The energy required to eat, digest and use the food taken in.
Describe energy intake.
The total amount of energy from food and drink mesured in Joules.
Describe Energy Balance.
The relationship between energy intake and energy expenditure.
Describe Anabolic Steroids.
Pharmacological aid.
Illegal.
Synthetic derivatives of testosterone.
Describe Erythropoietin (EPO).
Pharmacological aid.
Illegal.
A hormone made naturally in the body secreted by the kidneys RhEPO is the artificial version.
Describe Human Growth Hormone (HGH)
Pharmacological aid.
Illegal.
Synthetically produced HGH, used by some athletes in place of anabolic steroids.
Occurs naturally in the body at certain levels.
Give Advantages of Anabolic Steroids.
Advantages:
Increased muscle mass and strength.
Increased recovery.
Increased intensity and duration of training.
Give Disadvantages of Anabolic Steroids.
Disadvantages:
Irritability.
Mood swings.
Liver damage.
Heart failure.
Acne.
Hormonal disturbances.
Give Advantages of Erythropoietin.
Advantages:
Increased RBC’s and Haemoglobin count.
Increased O2 transport and aerobic capacity.
Increased intensity and duration of performance.
Give Disadvantages of Erythropoietin.
Disadvantages:
Increased blood viscosity.
Decreased cardiac output.
Increased risk of blood clots and heart disease.
Decreased natural production of EPO.
Give Advantages of Human Growth Hormone.
Advantages:
Increased muscle mass and strength.
Increased fat metabolism and decreased fat mass.
Increased blood glucose.
Increased recovery.
Increased intensity and duration of training.
Give Disadvantages of Human Growth Hormone.
Disadvantages:
Abnormal bone and muscle development.
Enlargement of vital organs.
Increased risk of cancer and diabetes.
Describe Blood Doping.
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.
Describe Intermittent Hypoxic Training (IHT).
Physiological.
Legal.
Living at low altitude and training at a higher altitude.
Describe Cooling Aids.
Physiological.
Legal.
Cooling the core temperature of the performer down or using ice pack for Injures using PRICE.
Give Advantages of Blood doping.
Advantages:
Increased RBC therefore more haemoglobin.
Increasing O2 transportation and aerobic capacity.
Increased intensity and duration of training.
Give Disadvantages of Blood doping.
Disadvantages:
Increased blood viscosity.
Decreased cardiac output.
Increased risk of blood clots and heart disease.
Risk of transfusion infections.
Give Advantages of Intermittent Hypoxic Training.
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.
Give Disadvantages of Intermittent Hypoxic Training.
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.
Give Advantages of Cooling Aids.
Advantages:
Reduce core body temperature.
Decreased sweating, dehydration and early fatigue.
Decreased injury pain and swelling.
Increased speed of recovery and repair.
Decreased DOMS.
Give Disadvantages of Cooling Aids.
Disadvantages:
Difficult to perceive exercise intensity.
Ice burns.
May mask or worsen injuries.
Chest pain.
Dangerous for those with heart and blood pressure problems.
Describe Glycogen/carbohydrate loading.
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.
Describe Pre-event meal.
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.
Describe During event meal/food.
Nutritional aid.
Legal.
Vital to eat small amounts in activities lasting over 1 hour.
e.g. gel packs.
Describe Post-event meals.
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.
Give Advantages of Glycogen/ carbohydrate loading.
Advantages:
Increased glycogen stores.
Increased endurance.
Increased time to exhaustion.
Delays fatigue.
Give Disadvantages of Glycogen/ carbohydrate loading.
Disadvantages:
Hypoglycaemia and poor recovery rates in depletion stages.
Lethargy and irritability.
Gastrointestinal problems.
Increased risk of injury.
Affects mental preparation.
Give Advantages of Pre-event meal.
Advantages:
Tops up liver glycogen.
Maintains blood glucose levels.
Give Disadvantages of Pre-event meal.
Disadvantages:
Avoid CHO’s Immediately before event body may try counteract raised glucose level and cause performer to become dizzy and fatigued.
Give Advantages of During event meal.
Advantages:
Tops up liver glycogen.
Maintains blood glucose levels.
Give Disadvantages of During event meal.
Disadvantages:
Can be difficult to eat during activity.
must be pre-planned to use successfully.
Give Advantages of Post-event meal.
Advantages:
Promotes faster recovery rates of glycogen.
Give Disadvantages of Post-event meal.
Disadvantages:
Not always practical to eat within 30mins of finishing.
How does Dehydration effect performance.
Decreased heat regulation and increased temp causing more cardiovascular drift.
Increased blood viscosity.
Decreased cognitive function and skill level.
Name the three types of sport drinks.
Hypotonic.
Isotonic.
Hypertonic.
Describe Hypotonic drinks.
Lower concentration of glucose than blood.
Vital during prolonged exercise.
Describe Isotonic drinks.
Same concentration of glucose as blood.
Used for events over 1 hour long.
Describe Hypertonic drinks.
Higher concentration of glucose than blood.
Used during recovery. Not to be used during exercise as can increase dehydration.
Describe what creatine is.
Supplement.
legal.
Powder or tablet Taken to increase PC stores in muscles used for high intensity exercise.
Describe what caffeine is.
Supplement.
legal.
Stimulates CNS and increases breakdown of FFA’s for aerobic energy production.
Describe what Bicarbonate is.
Supplement.
Legal.
Alkaline which acts as a buffer to neutralise a rise on blood acidity.
Describe what Nitrates are.
Supplement.
Legal.
Inorganic compounds which dilate blood vessels and reduce blood pressure.
Give Advantages of Creatine.
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.
Give Disadvantages of Creatine.
Disadvantages:
Increased weight gain.
Increased water retention.
Muscle cramps and gastrointestinal problems.
Long term effects unclear.
Give Advantages of Caffeine.
Advantages:
Increased nervous stimulation.
Increased focus/ concentration.
Increased metabolism and fats.
Preservation of muscle glycogen.
Increased endurance performance.
Give Disadvantages of Caffeine.
Disadvantages:
Diuretic effect leads to dehydration.
Insomnia and anxiety.
Gastrointestinal problems.
Give Advantages of Bicarbonate.
Advantages:
Increased buffering capacity.
Increased tolerance to LA delaying OBLA
Increased Intensity and duration of performance.
Give Disadvantages of Bicarbonate.
Disadvantages:
Gastrointestinal problems.
Unpleasant taste.
Give Advantages of Nitrates.
Advantages:
Decreased Blood Pressure.
Increased blood flow.
Increased intensity and duration of performance.
Delays fatigue.
Give Disadvantages of Nitrates.
Disadvantages:
Headaches, dizziness, light headedness.
Long term effect unclear.
Possible carcinogenic risk.
