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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
how often should an athlete rehydrate while running
every 15-20 minutes
26
what are some methods to prevent dehydration
1. drink water/low carb sport drinks 2. wear breathable clothing 3. avoid activity on high temperatures/high humidity
27
how can sports drinks be benificial during performance
- can aid in delaying onset of fatigue - can replace electorlytes lost in sweat - hydrating
28
when should fluid be replaced after an athletes performance?
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
when/how should GI stores be replenished after a performance
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
when/how should protien be replenished post performance?
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
what are the 4 supplements researched?
1. vitamins/minerals 2. protiens 3. caffine 4. creatine products
32
what are vitamins? why do athletes supplement them?
vitamins are inorganic compounds essential to body functions, athletes use them to develope immunity & defences to best prevent illness/disease
33
what are minerals? what are the main 2 athletes top up?
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
what is sports anemiea
a condition that occurs when an athlete overtrains & depleted iron supplies neccisary to oxygen transport
35
what happens to excess vitamins & minerals?
they are excreted from the body, therefor topping up supplements is only necisary if the athelete already has deficiencies in their diet
36
what are the 3 things vitamin B does?
1. optimises energy 2. builds and repairs msucle tissue 3. red blood cell production
37
what are the 2 benifits of vitamin C & E (antioxidants)
1. increased exercise increases oxygen & oxydative damage 2. protects cell mebrane from oxydative damage
38
what are the 3 things vitamin B does?
1. calcium absorbtion 2. promotes bone health 3. regulates homeostasis of the nervous system & skeletal muscle
39
what are the 3 main vitamins?
Vitamins B, C&E, D
40
what are the 5 main minerals
1. iron 2. calcium 3. zinc 4. magnesium 5. sodium chloride, potassium
41
what does iron do?
allows for transport of oxygen arouns the body & muslces (haemoglobin & myoglobin)
42
what does calcium do?
1. bone repair, growth & developement 2. nerve conduction & muscle contraction
43
what does zinc do?
growth and repair of skeletal muscle tissue
44
what does magnesium do?
- essential for glycolysis - (energy production) - essential for msucle contractions
45
what is sodium chloride, potassium?
neural transmission
46
what does protien do?
- assists the body with growth & repair of muscle & body tissue - can be used as a fiel source for endurance athletes
47
what will happen if an athlete has low protien stores?
slower recovery loss of msucle mass reduced immunity
48
how can protien be consumed?
through meats/ protien rich foods or through supplement powders if restricted by dietary limitations eg. vegetarians
49
when should athletes consume protien to best increase hypertrpohy
within an hour post performance
50
why is excess protien consumtion an issue?
it can negativly effect health eg. - weight gain - stress on kidneys - dehydration - depletuon of minerals stored in bones
51
how does caffine affect an athletes performance
it can increase theur alertness & change their perceptions of fatigue | this is an immediate affect but is not long lasting
52
what can occur if caffine is overcunsumed by an athlete?
- overarousal - anxiety - increased heart rate - reduced fine-motor skills - laxative effect
53
how can creatine supplementation benifit an athlete?
allows for increased AT-PC stores, increases the lactic threshold & decreases recovery time
54
what are the short term side effects of creatine?
- stomach pain - diarrhea - nausea - hypertension & ,uscular cramps
55
What are some reasons for supplementation in athletes
- helps nurtient dificient individuals - improves performance - physiological boost - aids recovery
56
what are some reasons agaisnt nutrient supplementation
- 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
name a resource that backs the use of protien supplementation
the natural library of medacine australia
58
name a resource that backs creatine supplementation
the journal of international society of sports nutrition
59
name a resource that dissaproves caffine supplements
nature.org
60
multivitamins:

PDHPE (13 decks)

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