Diet

Question 1

Calorie recommendation

Answer 1

Men-2500
Women-1940

55% carbs
15% protein
30% fats

Question 2

Carbohydrates

Answer 2

Energy production, cell division
Starches- rice and potato
Sugar- fruit, circulate in blood as glucose

Question 3

Protein

Answer 3

Amino acids- growth and repair
Used to make haemolgobin, enzymes, antibodies
Energy

Question 4

Fats

Answer 4

Insulate nerves, cushion organs, provide energy
Essential fatty acids and fat soluble vitamins.
Broken down for aerobic energy
Saturated- butter
Unsaturated- omega 3, improve recovery rate

Question 5

Minerals

Answer 5

Healthy body functions
Calcium
Iron
Phosphorus
Meat fish cereal

Question 6

Vitamins

Answer 6

1) fat soluble vitamins - stored in body and found in fatty foods
A
D
E
K

2) water soluble vitamins - not
stored
C
B

Question 7

Fibre

Answer 7

Helps function large intestine
High fibre diet reduces cholesterol
Cereal beans bread

Question 8

Water

Answer 8

2/3 of body weight
Chemical reactions
Substances around body
Regulate temperature

Question 9

Energy?

Answer 9

Ability to perform work
Measured in joules/calls
1cal=4.18joules

Question 10

Energy expenditure

Answer 10

Sum of basal metabolic rate
Thermjc effect of food and energy expended in physical activity

BMR- min energy needed to sustain body functions at rest
TEF- energy needed to eat, digest absorb and use food taken in

Question 11

Energy balance

Answer 11

Intake/ expenditure

Intake>expenditure = gain
Intake < expenditure = lose

Question 12

WADA

Answer 12

World anti doping agency

Question 13

Pharmacological aid

Answer 13

Increase levels of hormones or neural transmitters naturally produced by body

Question 14

Anabolic steroid info

Answer 14

Synthetic derivatives of testosterone
Tablets injections
Increase muscles mass
Shorter recovery
Quality and quantity of training increase 
Heart failure
Liver damage
Blood clots
Illegal, easily detected

Question 15

Erythropoietin EPO

Answer 15

Natural hormone produced by kidneys
Increase oxygen
Difficult to detect
Injected 
Run for longer at higher intensity 
Helps o2 transport 
More RBC
Increase blood viscosity cashing blood clots and cardiac output decreases
Decreases the natural reproduction of EPO

Question 16

Human growth hormone

Answer 16

Injection
Increase muscle growth, recovery and repair
Produced naturally by pituitary gland
Increase metabolism of fats/ glucose level
Cancer risk
Heart failure
Increase blood fats, arthritis and diabetes

Question 17

Blood doping

Answer 17

Increase rate of adaption by body
Remove blood store for 6 weeks
Body compensates replenishing RBC to restore hb levels
Hrs before event, blood back in body 
RBC/o2 increase 
Aerobic capacity increases
Endurance event 
Illegal
Delays fatigue
Increase blood viscosity 
Heart failure
Increase risk of blood clots
Decrease cardiac output

Question 18

Intermittent hypoxic training IHT

Answer 18

Live at sea level
Aid bone muscle healing
Delays OBLA, increase mitochondria+ buffering capacity- ability to prevent build up of lactic acid
Increase RBC
aerobic performance increase
Legal
Not long lasting benefit 
Practical limitation

Question 19

Cooking aid

Answer 19

Pre cooling- ice vests, worn 30mins prior
Reduce core body temp to try maintain intensity and speed while reducing thermal strain and cardiovascular drift

Injury treatment- ice packs
Reduce pain and swelling
Numbs nerve ending, arteriolar vasoconstriction to decrease in swelling

Post cooling - ice bath ( cryotherapy)
Speeds recovery
Blood vessels constrict
Hide injury, difficult to perceive intensity

Legal