Diet Flashcards
Protein:
Builds body muscle, repairs tissue, enzymes and hormones: chicken.
Fat:
Unsaturated is bad: oily fish.
Vitamins:
A for vision B for energy production C for healthy skin D for bones and teeth Helps concentration: fresh fruit.
Minerals:
Calcium for strengthen bones
Iodine for energy
Iron for prevents fatigue
Helps make decisions: fruit.
Fibre:
Can’t be digested, fills you up, healthy digestion, helps with weight control: fruit.
Water:
Maintains fluid levels, prevents dehydration: the tap.
Basal metabolic rate:
The amount of energy we require to stay alive, awake and warm.
Working energy:
Over and beating the BMR used for daily tasks.
Total energy needed: BMR + working energy needed.
Individual needs:
Age: older = more energy needed but metabolism slows down so not as much food needed
Size: larger people = more energy
Gender: males usually = more energy
Lifestyle: more activity = more energy.
Wellbeing:
Mentally and physically stable, without illness.
Obese:
People who are very over fat.
Over fat:
Having body fat in excess of normal.
Overweight:
Having weight in excess of normal (not harmful unless accompanied by over fatness)
Carbohydrate loading:
7 days before: energy stores gone as training increases
6-4 days: low carbohydrate, Hugh protein, keeping glycogen stores low
3-1 days: swap to carbohydrate-rich diet to build up glycogen stores
Night before: large carbohydrate-rich meal, pasta party.
Recreation drug: alcohol:
Short term: slows down reaction, dehydration, lack of coordination, poor judgment
Long term: liver damage.
Recreation drug: nicotine:
Short term: raises alertness, addictive, calming
Long term: coronary heart disease, high blood pressure, lung cancer, damages CV, addictive.
Ectomorph:
Very little muscle/body fat, narrow hips, shoulders, legs, chest, abdomen, face and high forehead.
Mesomorph:
Very little body fat, muscular body, broad shoulders, narrow hips, large head, strong forearms and thighs.
Endomorph:
Lot of body fat, fat on upper arms and thighs, wide hips and narrow shoulders, fairly slim wrists and ankles.
Main reasons why athletes take drugs:
- to pep up their performance
- to kill pain so they can keep going
- build muscles faster than they can do in training
- to calm themselves before important events (archery)
Carbohydrate:
Quick energy: bread.
Anabolic steroids:
Can train for longer, body can recover from heavy training than usual.
BUT: stop making own hormones, become infertile, facial hair, addictive.
Beta blockers:
Enhance performance, slows down or regulate heart beat.
BUT: dizziness, vomiting, interference with sleep patterns.
Diuretics:
Detrimental effect, masks illegal drugs, loose weight.
BUT: dehydration, low blood pressure, muscle cramps, seizure.
Narcotic Analgesics:
Train harder and longer, reduce anxiety
BUT: high addiction, can produce mood swings.
Stimulants:
Increased mental and/or physical alertness
BUT: irregular heart beat, increased heart rate, high blood pressure.
Peptide hormones/EPO:
More red blood cells so more oxygen
BUT: increase in heart attack, strokes.
Blood doping:
Increase the oxygen carrying capacity, more oxygen is able to reach working muscles so better performance
BUT: infections, increase chance of heart attack, increase chance of stroke.
