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y - PE - CAP 4 > Diet > Flashcards

Diet Flashcards

1
Q

What happens if energy intake is lower than energy expenditure ?

A
  • weight loss
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2
Q

What are ERGOGENIC AIDS ?

A

a substance / object / method used to improve performance

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3
Q

What are PHARMACOLOGICAL AIDS ?

A
  • group of ergogenic aids
  • increase levels of hormones / neural transmitters
  • anabolic steroids / erythropoitin / human growth hormone
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4
Q

What are ANABOLIC STEROIDS ?

A
  • illegal synthetic hormones
  • resemble testosterone
  • promote protein synthesis for muscle growth
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5
Q

What is ERYTHROPOIETIN (EPO) ?

A
  • naturally produced hormone

- production of red blood cells

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6
Q

What are the performance benefits of EPO ?

A
  • increase oxygen transport
  • increase aerobic capacity
  • increase intensity and duration
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7
Q

What are the risks of EPO ?

A
  • increased blood viscosity (HYPER-VISCOSITY)
  • decreased cardiac output
  • risk of blood clots
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8
Q

What are the performance benefits of anabolic steroids ?

A
  • increased muscle mass
  • increased speed of recovery
  • increased intensity and duration
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9
Q

What are the risks of anabolic steroids ?

A
  • aggression
  • mood swings
  • liver damage
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10
Q

What is the Human Growth Hormone (HGH) ?

A
  • synthetic product
  • replicates naturally produced growth hormone
  • difficult to detect
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11
Q

What are the performance benefits of the HGH ?

A
  • increased fat metabolism
  • increased blood glucose levels
  • increased speed of recovery
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12
Q

What are the risks of HGH ?

A
  • abnormal bone and muscle development
  • enlargement of vital organs
  • increased risk of cancer
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13
Q

What are PHYSIOLOGICAL AIDS ?

A

a group of ERGOGENIC AIDS used to increase the RATE OF ADAPTION by the body to increase performance

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14
Q

What is BLOOD DOPING ?

A

illegal method of increasing red blood cell count by infusing blood prior to competition

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15
Q

What are the performance benefits of blood doping ?

A
  • increased RBC

- increased O2 transport

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16
Q

What are the risk of blood doping ?

A
  • increased blood viscosity
  • decreased cardiac output
  • heart failure
  • transfusion reaction
17
Q

What is INTERMITTENT HYPOXIC TRAINING ?

A
  • interval training with work intervals performed under hypoxic conditions
  • mask supplying low ppO2
  • 4-8 weeks of 1-3 mins duration
18
Q

What are the performance benefits of IHT ?

A
  • increased buffering
  • delays OBLA
  • increased RBC and haemoglobin
19
Q

What are the risks of IHT ?

A
  • benefits quickly lost
  • lose motivation
  • decrease immune functions
20
Q

What is BUFFERING CAPACITY ?

A

the ability to RESIST CHANGE IN pH

21
Q

What is OBLA ?

A

Onset of Blood Lactate Accumulation

- the point where there is a dramatic rise in blood lactate levels causing the onset of fatigue

22
Q

What are COOLING AIDS ?

A

a range of products used to reduce core temperature, treat injury and speed up recovery

  • reduce THERMAL STRAIN and CARDIOVASCULAR DRIFT
23
Q

What cooling aids would be used pre-event ?

A
  • ice vests
  • cold towel wraps
  • reduce over heating / sweating / dehydration
24
Q

What cooling aids would be used for injury treatment ?

A
  • ice packs
  • sprays
  • nerve endings are numbed to reduce pain
25
Q

What cooling aids are used post-event ?

A
  • ice baths
  • speed up recovery
  • decreasing DOMS
  • blood vessels constrict - removing waste
26
Q

What is THERMAL STRAIN ?

A

additional pressure placed on the body by an increase in temperature that can cause short and long term negative effects

27
Q

What is CARDIOVASCULAR DRIFT ?

A

UPWARDS DRIFT of HEART RATE during SUSTAINED STEADY-STATE ACTIVITY associated with an increase in body temperature

28
Q

What are the performance benefits of cooling aids ?

A
  • decrease sweating
  • decrease pain and swelling
  • decrease DOMS
  • increase recovery
29
Q

What are the risks of cooling aids ?

A
  • ice burns
  • hide injuries
  • chest pain
30
Q

What should an ENDURANCE athlete eat PRE-EVENT ?

A

SLOW-DIGESTING CARBS - 3hrs before
- 1-4g per kg of low glycaemic index

HIGH GI CARBS - 1hr before
- be careful of hyhpoglycaemia

31
Q

What is the GLYCAEMIC INDEX ?

A

a rating scale showing how quickly a carbohydrate affects blood glucose levels

32
Q

What should an ENDURANCE athlete eat POST-EVENT ?

A
  • 1 - 1.5g per kg of carb per hour
  • within 30 mins
  • repeated every 2 hours
33
Q

What should a STRENGTH athlete eat PRE-TRAINING

A

30-60mins before

  • small meal
  • equal quantities of carbs and protei
  • quickly accessed
34
Q

What should a STRENGTH athlete eat POST-TRAINING ?

A

as soon as possible

  • high GI carbs
  • protein
  • replace lost glycogen
35
Q

What is GLYCOGEN LOADING ?

A

manipulation of carbohydrate intake in the week before competition to maximise stores of glycogen

36
Q

What are the performance benefits of glycogen loading ?

A
  • increased glycogen stores
  • increased endurance
  • decreased fatigue

y - PE - CAP 4 (23 decks)

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