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PDHPE > Core 2 Critical Question 3 > Flashcards

Core 2 Critical Question 3 Flashcards

1
Q

what are the 3 nutritional considerations an athelte must take into account

A
  1. pre-performance - including carbohydrate loading
  2. during performance
  3. post-performance
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2
Q

what are the 6 nutrients?

A
  1. carbs
  2. fats protiens
  3. vitamins
  4. minerals
  5. water
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3
Q

which nutrients are considered micro-nutrients?

A

vitamins, minerals & water

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4
Q

what nutrients are considered macro-nutrients

A

carbs, fats & protiens

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5
Q

why does an athelete need fluid?

A
  • its how the body temperture regulates
  • prevents dehydration
  • prevents damage to organs by dilluting toxic waste
  • helps eliminate carbon dioxide via blood plasma
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6
Q

how much water does an athlete need to drink if theyve lost 1kg in weight and why

A

1kg in fluid, because the weight theyve lost is water weight and msut be rehydrated and electrolytes need to be replenished

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7
Q

what is GI?

A

the glycaemic index

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8
Q

what does GI mean?

A

GI is a ranking of carbohydrates foods based on their effect on our blood glucose

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9
Q

what do low GI foods do? give some examples

A

only raise blood sugar a little
- eg. rolled oats, wholemeal bread

less than 55

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10
Q

what do medium GI foods do? give an example

A

raise blood suagr levels moderatly
- eg. sweet potato

55-70

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11
Q

what do high GI foods do? give some examples

A

raise blood sugar levels quite high
- eg. lollies, sugar, white bread

more than 70

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12
Q

when should low GI foods be consumed,
pre, during or post performance?

A

pre-performance

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13
Q

when should high GI foods be consumed,
pre, during or post performance?

A

during a performance

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14
Q

what are the 3 considerations before a competition an athelte must take into account regarding their nutrition

A
  1. what type of food & what amount
  2. when to eat & drink it
  3. how to carb load if required
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15
Q

why shouldnt an athlete have fats, protiens and high fibre before an event

A

because they take more energy to digest and have the ability to take away from the performance of the athlete ie. discomfort & possible indegestion

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16
Q

what kind of food should be consumed 1-3 days before an event?

A

high-complex carbohydrate meals

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17
Q

what should an athelte consume 3-6 hours before an event

A

high-carbohydrate liquid meals

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18
Q

what is carb loading?

A

increased carbohydrate consumption in the days leading up to performance to increase glycogen stores in the muscles and liver

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19
Q

how should hydration be approached in the day before and the day leading to the event

A
  • 2-3 L of fluid the day before competition
  • 500ml of fluid 2-3 hours before the event
  • 240ml of fluid 30 min before the event
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20
Q

why do endurance athletes decrease their training in the days leading up to a performance?

A

to allow for carb loading without having to consume excess food

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21
Q

what foods would be consumed by an athelete who is carb loading?

A

fruits, vegetables and grains - all high in carbs, & low in fat

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22
Q

what is glycogen sparing?

A

The use of non-carbohydrates as a source of energy during exercise so that the depletion of muscle glycogen stores is delayed.

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23
Q

how can fatigue be delayed during performance?

A

through consuming High GI foods

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24
Q

how much can dehydration affect an athletes performance

A

over 30%, mainly in aerobic athletes

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25
Q

how often should an athlete rehydrate while running

A

every 15-20 minutes

26
Q

what are some methods to prevent dehydration

A
  1. drink water/low carb sport drinks
  2. wear breathable clothing
  3. avoid activity on high temperatures/high humidity
27
Q

how can sports drinks be benificial during performance

A
  • can aid in delaying onset of fatigue
  • can replace electorlytes lost in sweat
  • hydrating
28
Q

when should fluid be replaced after an athletes performance?

A

fluid should be replaced in the first hour after activity 500-600ml
50% water, 50% electrolytes
looking at urine will tell an athlete whether or not they need more fluid

29
Q

when/how should GI stores be replenished after a performance

A

within the first hour post performance an athlete must consume **High GI foods ** eg. bananas, lollies
2-4 hours post performance: an athelete should increase low GI consumption, eg. pastas, bread, wholemeal

30
Q

when/how should protien be replenished post performance?

A

within the 1st hour post performance: light protien % eg. milkshakes, bars
2-4 hours post-performance: enriched protiens to maximise hypotrophy (eg. meahts, fish, nuts, eggs)

31
Q

what are the 4 supplements researched?

A
  1. vitamins/minerals
  2. protiens
  3. caffine
  4. creatine products
32
Q

what are vitamins? why do athletes supplement them?

A

vitamins are inorganic compounds essential to body functions, athletes use them to develope immunity & defences to best prevent illness/disease

33
Q

what are minerals? what are the main 2 athletes top up?

A

minerals are inorganic substances found in the body neccesary for unction, athletes will typically supplement/top up iron and calcium to boost haemoglobin levels and bone density.

34
Q

what is sports anemiea

A

a condition that occurs when an athlete overtrains & depleted iron supplies neccisary to oxygen transport

35
Q

what happens to excess vitamins & minerals?

A

they are excreted from the body, therefor topping up supplements is only necisary if the athelete already has deficiencies in their diet

36
Q

what are the 3 things vitamin B does?

A
  1. optimises energy
  2. builds and repairs msucle tissue
  3. red blood cell production
37
Q

what are the 2 benifits of vitamin C & E (antioxidants)

A
  1. increased exercise increases oxygen & oxydative damage
  2. protects cell mebrane from oxydative damage
38
Q

what are the 3 things vitamin B does?

A
  1. calcium absorbtion
  2. promotes bone health
  3. regulates homeostasis of the nervous system & skeletal muscle
39
Q

what are the 3 main vitamins?

A

Vitamins B, C&E, D

40
Q

what are the 5 main minerals

A
  1. iron
  2. calcium
  3. zinc
  4. magnesium
  5. sodium chloride, potassium
41
Q

what does iron do?

A

allows for transport of oxygen arouns the body & muslces
(haemoglobin & myoglobin)

42
Q

what does calcium do?

A
  1. bone repair, growth & developement
  2. nerve conduction & muscle contraction
43
Q

what does zinc do?

A

growth and repair of skeletal muscle tissue

44
Q

what does magnesium do?

A
  • essential for glycolysis - (energy production)
  • essential for msucle contractions
45
Q

what is sodium chloride, potassium?

A

neural transmission

46
Q

what does protien do?

A
  • assists the body with growth & repair of muscle & body tissue
  • can be used as a fiel source for endurance athletes
47
Q

what will happen if an athlete has low protien stores?

A

slower recovery
loss of msucle mass
reduced immunity

48
Q

how can protien be consumed?

A

through meats/ protien rich foods or through supplement powders if restricted by dietary limitations eg. vegetarians

49
Q

when should athletes consume protien to best increase hypertrpohy

A

within an hour post performance

50
Q

why is excess protien consumtion an issue?

A

it can negativly effect health eg.
- weight gain
- stress on kidneys
- dehydration
- depletuon of minerals stored in bones

51
Q

how does caffine affect an athletes performance

A

it can increase theur alertness & change their perceptions of fatigue

this is an immediate affect but is not long lasting

52
Q

what can occur if caffine is overcunsumed by an athlete?

A
  • overarousal
  • anxiety
  • increased heart rate
  • reduced fine-motor skills
  • laxative effect
53
Q

how can creatine supplementation benifit an athlete?

A

allows for increased AT-PC stores, increases the lactic threshold & decreases recovery time

54
Q

what are the short term side effects of creatine?

A
  • stomach pain
  • diarrhea
  • nausea
  • hypertension & ,uscular cramps
55
Q

What are some reasons for supplementation in athletes

A
  • helps nurtient dificient individuals
  • improves performance
  • physiological boost
  • aids recovery
56
Q

what are some reasons agaisnt nutrient supplementation

A
  • can be over done
  • lots of waste is excreted back out of the body
  • could be considered performance enhancement
  • athletes may be unknowingly taking banned substances
57
Q

name a resource that backs the use of protien supplementation

A

the natural library of medacine australia

58
Q

name a resource that backs creatine supplementation

A

the journal of international society of sports nutrition

59
Q

name a resource that dissaproves caffine supplements

A

nature.org

60
Q

multivitamins:

A

PDHPE (13 decks)

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