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p.e (1-4 in own cards > Ch 12-13 > Flashcards

Ch 12-13 Flashcards

1
Q

what are the dietary performance enhancement techniques?

A
  • pre-exercise meal
  • carbohydrate loading
  • glycemic index
  • sports drinks
  • avoiding dehydration
  • carbohydrate gels
  • oral and intravenous hydration
  • caffeine supplementation
  • creatine supplementation and loading
  • protein supplementation
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2
Q

what are the benefits of having a pre-exercise meal and what are the best ways to do it?

A
  • it is recommended that athletes have a meal 3 to 4 hours before exercise as food is only useful after it has been digested. Also carbohydrate levels need to increase while fat levels stay low and fibre stays moderate which reduces the risk of gastrointestinal upsets.
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3
Q

what is carbohydrate loading and what is its purpose?

A

carbohydrate loading is intaking a higher level of carbohydrates before an event to maximise these stores and delay the the body’s reliance of fats.

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4
Q

which athletes are most likely to use carb loading?

A

endurance athletes

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5
Q

what must be understood before carb loading?

A
  • requires a slow down in exercise
  • it can be difficult to train lightly 3 or 4 days before competition
  • failing to rest will compromise carb loading
  • it can be hard to eat enough carbohydrates (7-10g per kg of body weight)
  • fibre levels must stay low to reduce the risk of gastrointestinal upsets
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6
Q

what is a glycemic index?

A

this measures food on a scale of 0 to 100, according to how much they raise blood sugar over a two hour period compared to glucose.

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7
Q

when should high GI , moderate GI and low GI foods be consumed?

A

high GI food: will quickly replenish carb stores after activity because they are rapidly digested and absorbed

moderate GI foods: should be consumed during extended endurance activities as they increase carbohydrate availability but not strong enough to cause gastrointestinal upsets

low GI foods: more appropriate before competition or training because they release energy more slowly for a longer period

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8
Q

what are the three types of sports drinks?

A
  • isotonic
  • hypertonic
  • hypotonic
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9
Q

what are isotonic sports drinks and which athletes prefer these?

A

these have a similar number of electrolytes and carbohydrates compared to the body
preferred by athletes for the balance of refuelling and rehydration

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10
Q

what are hypotonic sports drinks and which athletes prefer these?

A

these have lower concentrations of electrolytes and carbohydrates compared to the body.
more diluted so it is absorbed faster so it is preferred by athletes who need fluid without a burst of energy

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11
Q

what are hypertonic sports drinks and which athletes prefer these?

A

these have higher concentration of electrolytes and carbohydrates compared to the body.

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12
Q

what are the uses of hypertonic sport drinks?

A
  • to supply daily carbohydrate intake
  • after exercise to top us muscle glycogen stores
  • in ultra- distance events but must be in conjunction with isotonic drinks as it aids digestion and also replaces fluids
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13
Q

what are some ways to avoid dehydration?

A
  • training in warm conditions ( heat tolerance )
  • modifying training and competition to suit the environmental conditions (eg breaks when the weather heats up)
  • early morning and late afternoon sessions to avoid hot weather
  • clothing should be light coloured and loose fitting to allow evaporation of sweat from the skin
  • drinking adequate fluid before, during and after exercise.
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14
Q

what are carbohydrate gels?

A

they are practically dehydrated(no water) sports drinks that contain large amounts of carbs.

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15
Q

what are the advantages of carb gels?

A
  • more convenient
  • one packet supplies a lot of energy (400-600kj)
  • fairly cheap ($2 to $3 per pack)
  • increase in glycogen stores
  • quick burst of energy with water
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16
Q

what are the disadvantages of carb gels?

A
  • to have an optimal effect, they must be consumed with water or else they will not be absorbed quickly enough.
  • can not be mixed with sports drinks or energy bars
  • essentially when mixed with water, carb gels provide the same benefits as sports drinks.
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17
Q

what is oral hydration compared to venous hydration?

A

oral hydration is the drinking and consumption of fluids through the mouth.
intravenous hydration of fluid through the vein

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18
Q

what is an advantage and disadvantage of oral hydration?

A
  • advantage: simply easier and much more easier to do

- disadvantage: consuming large amounts may cause feelings of fullness and gastric upsets `

19
Q

what is an advantage and disadvantage of intravenous hydration?

A
  • advantage: useful when athletes have lost consciousness and are not able to drink
  • disadvantages: banned in some sporting leagues and can cause kidney damage
20
Q

what are the advantages of caffeine supplementation

A
  • stimulates CNS
  • has a glycogen sparing effect
  • stimulates respiration
  • improves muscle contractibility
21
Q

what are the disadvantages of caffeine supplementation

A
  • raises body temp which can cause dehydration

- has various side effects such as anxiety, headaches and gastric symptoms

22
Q

what is the main advantage of creatine supplementation?

A
  • creatine is reported to increase muscle strength and power, also when paired with a carbohydrate rich diet it it can enhance post exercise glycogen
23
Q

what are some theories on how creatine improves performance?

A
  • the higher concentrations of PC in the muscles decreases dependence on anaerobic glycolysis breakdown for resynthesis of ATP
  • stimulates protein synthesis, decreasing protein degradation and increasing rates of muscle enhancement
24
Q

what are some side effects creatine supplementation

A
  • gastric upsets
  • tendon injuries
  • headaches
  • kidney problems
  • muscle cramps
  • fluid retention
25
Q

what is the difference between rapid and slow creatine loading?

A

rapid: 5 days of repeated high doses of creatine a day
ie 5g each day
slow: 28 days of repeated low amount doses of creatine each day
ie 3 g a day
slow loading will allow creatine levels to be maintained longer that rapid loading

26
Q

what are some benefits of protein

A
  • builds connective tissue, cell membranes and muscle cells ie reconstruction after exercise
  • promotes glycogen resynthesis
  • promotes increased synthesis of haemoglobin, myoglobin and oxidative enzymes
27
Q

what are some advantages of protein supplements

A
  • easy to consume and more practical
  • can be offered in a variety of ways and flavours eg bars, shakes: vanilla, chocolate etc
  • supplements assist in correction of protein deficiency.e
28
Q

what are some disadvantages of protein supplements

A
  • excess proteins are broken down into their amino acids components for elimination, which produces several by-products.
  • nutritionists believe that protein should be ingested through a well balanced diet
  • even in high quality protein some fat and carbohydrates still remain in the product
29
Q

what are the types of hydrotherapy?

A
  • contrast water therapy
  • cryotherapy
  • thermotherapy
30
Q

what is contrast water therapy?

A

involves alternating submission if the body into hot and cold water.

31
Q

what are the believed benefits of contrast water therapy

A
  • increased blood flow due to vasodilation and then a vasoconstriction effect on the body
  • increased removal of waste products to working muscles
  • increased supply of nutrients and o2 to working muscles
  • decreased inflammation and swelling
  • increased range of motion
  • reduced likelihood of DOMS
32
Q

what is cryotherapy?

A
  • this is the therapeutic use of cold to the body or body parts
    ie ice pack placed on a body part
33
Q

what are the believed benefits of cryotherapy

A
  • decrease acute inflammation from muscle damage
  • reduce the perception of pain and discomfort
  • decrease tissue temperature and core temperatur which will decrease sweating and lessen the impact of dehydration
  • reduce muscle spasms
  • decreases the effect of fatigue on performance
34
Q

what is thermotherapy?

A

this uses heat as a recovery modality that is usually applied 72 hours after cryotherapy ie spa baths

35
Q

what are the believed benefits of thermotherapy

A
  • decrease muscle spasm and stiffness
  • increase muscle elasticity and join range of motion
  • increase neural transmission
  • can be relaxing and act as a beneficial psychological strategy

however there is little evidence that suggests that thermotherapy is an adequate recover modality

36
Q

what is a major problem of thermotherapy?

A

It raises core body temperature which is not ideal after exercise as it increases the chance on dehydration.

37
Q

what are the believed benefits of compression garments?

A
  • increase blood flow and therefore improve the delivery of o2 and nutrients to working to muscles
  • reduce venous pooling
  • reduce muscle oedema (bruising/swelling)
  • reduce the severity of DOMS
38
Q

how are hyperbaric oxygen therapy conducted?

A

this is done through hyperbaric chambers which have built to withstand increased internal pressure to hold 100% pure oxygen

39
Q

what are the believed benefits of hyperbaric oxygen therapy?

A
  • increases the speed of recovery, including injury
  • reduces swelling and oedema
  • stimulate new blood vessel growth
  • shorten inflammatory response process
  • help prevent infection
40
Q

what may be some effects of insufficient sleep:

A
  • decreased focus
  • difficulty in processing rapidly changing information
  • less perseverance when strategies appear not yo be working
  • difficulty controlling emotions
  • confusion remembering instructions
  • loss of thought sequence
41
Q

what are the believed benefits of a massage?

A
  • increase in blood flow
  • decreasing muscle tension
  • decreasing the perception of fatigue
  • increases the range of joint motion
  • decreases muscle stiffness
  • reduces the imapct of DOMS
  • decreases muscle oedema
42
Q

what are the guidelines of contrast water therapy

A
  • shower before use
  • two minutes in hot spa at 38-39 c
  • one minutes in cold plunge pool at 12-14 c
  • repeat 4 or 5 times, finishing in the cold
43
Q

what are some disadvantages of a pre event meal?

A

¬ Bloated feeling due to the retention of water
¬ Maintaining weight may be a problem
¬ Correct foods must be consumed according to time

p.e (1-4 in own cards (6 decks)

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