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pdhpe; core 2 > cq3; supplementation > Flashcards

cq3; supplementation Flashcards

1
Q

What is supplementation?

A

Any addition to an athletes’ regular diet that aims to achieve a particular nutritional goal.

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2
Q

What are the types of supplementation?

A
  • Vitamins/minerals
  • Protein
  • Caffeine
  • Creatine products
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3
Q

Which types of supplementation are ergogenic?

A
  • Caffeine
  • Creatine products
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3
Q

What does ergogenic mean?

A

Substance used that can enhance performance.

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3
Q

What are the general uses of vitamins and minerals?

A

To sustain bodily functions

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4
Q

What are the general uses of vitamins?

A

Assist the body to use energy nutrients and are mainly present in fruits and veggies

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5
Q

What type of compound is a vitamin?

A
  • Organic compounds
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6
Q

What is the benefit of vitamin D?

A
  • Helps transport energy to the body
  • Bone health and density
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6
Q

What type of compound is a mineral?

A
  • Inorganic compound
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7
Q

What is the benefit of vitamin A?

A

Aids in the transportation of energy

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8
Q

Which athletes are more likely requires to take vitamin/mineral supplementation?

A
  • Vegetarians (iron)
  • Female endurance athletes (iron)
  • Those who don’t consume dairy (calcium)
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8
Q

What is the benefit of vitamin C?

A

Boosts immunity and collagen

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9
Q

What is the effect of excess vitamin use?

A
  • It is urinated out
  • Cause muscle and joint pain
  • Causes headaches
  • Causes constant fatigue
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10
Q

What is the effect of low protein?

A
  • Slower recovery
  • Loss of muscle mass
  • Reduced immunity
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10
Q

What is the use of protein?

A

Vital in the growth and repair of muscles

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11
Q

What is the effect of excess protein?

A

Can be stored as fat and flush out calcium stored

11
Q

Which athletes should utilise protein supplementation?

A

Athletes that do not get enough in their normal diet (vegetarians)

11
Q

What are the benefits of caffeine?

A
  • Stimulant
  • Speeds CNS
  • Increased heart rate
  • Speeds up metabolism
  • Mobilises fat source (glycogen sparing)
12
Q

What are the disadvantages of caffeine?

A
  • Dependance
  • Poor sleeping patterns → reduced recovery = injury
  • Speeds up dehydration (diuretic)
  • May crash during event
  • Jitteriness → anxious → con for fine motor sports
13
Q

What is the benefit of creatine?

A
  • Resynthesise ATP
  • Allows for increased force and power in events or training
  • increased duration (allows an athletes to stay in ATP system for longer allowing for increased explosiveness)
14
Q

What are the disadvantages of creatine?

A
  • Strain on kidneys
  • Water retention
  • If there is decreased water intake during creatine supplementation → cramps

pdhpe; core 2 (11 decks)

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