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PE Year 13 > Diet And Hydration > Flashcards

Diet And Hydration Flashcards

1
Q

What is carbohydrate loading ?

A

Done to boost glycogen stores used for exercise using lactic acid and aerobic energy system.

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2
Q

What does the astrand method involve ?

A

Exhaustive bout of training 7 days before event, taper training after that, fat and protein diet 7-4 days before, carbohydrates only 3 days before.

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3
Q

What affects does the astrand method have on an athlete ?

A

Doubles glycogen stores in muscle and liver, leads to exhaustion, feeling of discomfort and can cause injury

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4
Q

What does the Sherman method involve ?

A

Taper training 7 days before event, mixed diet until 3 days before eat a high carbohydrate diet, low training volume

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5
Q

How many grams of carbohydrates per kg body weight should athletes following the Sherman method eat ?

A

8-10 grams per kg body weight

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6
Q

What are the affects of the Sherman method ?

A

Full of energy, glycogen stores in muscle and liver is doubled, dehydration

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7
Q

What are ergogenic aids ?

A

Any legal or illegal substance or equipment that improves performance

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8
Q

What are the positives or ergogenic aids ?

A

Enhance performance, improve recovery, psychological advantage

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9
Q

What are the negatives of ergogenic aids ?

A

Illegal, unknown long term health consequences, limited research , limited physical benefits

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10
Q

What is the purpose of creatine ?

A

To boost amount of creatine phosphate stored in muscle cells

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11
Q

What are the advantages of creatine

A

Allow greater power in high intensity short duration events, improve strength, gain mass,

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12
Q

What are the negatives of creatine

A

Limited research, strains liver, cause dehydration, can cause muscle cramps, limited research

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13
Q

What does caffeine help improve ?

A

Mental alertness, concentration, reaction time, helps the body use fat for energy cardiovascular endurance = allows work for longer

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14
Q

What are the negatives of caffeine ?

A

Illegal over a certain level, can cause sleep deprivation, leads to muscle cramps and dehydration and can be addictive

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15
Q

What are the 2 types of protein ?

A

Whey and Casein

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16
Q

What is protein supplementation used for ?

A

To grow and repair muscle fibres, speed up recovery, enhance energy, boost immune system

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17
Q

How much protein should we consume ?

A

2 grams per kg of body weight

18
Q

What are the negatives of protein?

A

Can cause stomach upset and digestion problems

19
Q

What are the attributes of whey protein ?

A

Rapidly digested, anabolic, fast acting , promote muscle growth

20
Q

How long does whey protein take to act?

A

20 minutes until large amino acid blood spike occurs

21
Q

When can you take whey protein ?

A

Before, during or after exercise

22
Q

What are the attributes of casein protein ?

A

Anti catabolic, slow digestion, steady stream of amino acids into blood

23
Q

What does anti catabolic mean ?

A

Stops muscle loss

24
Q

How long does casein protein take to spike ?

A

3 to 4 hours

25
Q

When should you take casein protein ?

A

Before bed or at the start of the day

26
Q

What is the purpose of human growth hormone (HGH) ?

A

Boost testosterone levels, grow cells, improve recovery, increase muscle mass

27
Q

What does human growth hormone allow ?

A

Longer and higher intensity training

28
Q

What are the negatives of human growth hormone ?

A

Can cause violence, hair loss, mood swings, high blood pressure, infection and ban from sport

29
Q

What is EPO ?

A

Natural hormone found in kidneys which is boosted by illegal supplementation

30
Q

What are the positives of EPO ?

A

Increased red blood cell production = more oxygen and delayed fatigue= train longer and harder

31
Q

What are the negatives of EPO ?

A

Increased blood viscosity which can cause blood clots, stroke and heart attack

32
Q

What are the other attributes of EPO ?

A

Years worth of gains in weeks and used to be impossible to trace

33
Q

What is ephedrine ?

A

A performance supplement, stimulant and decongestant

34
Q

What are the effects of ephedrine ?

A

Increases heart rate, increased blood pressure, fat loss, improved concentration and more energy

35
Q

What are the risks of ephedrine ?

A

Irregular heart rate, high blood pressure, heart attack, stroke

36
Q

What does blood doping involve ?

A

Removing 2 pints of blood several weeks before completion, freezing it then reinjecting 1-2 days before event

37
Q

Who is blood doping mainly used by ?

A

Endurance athletes

38
Q

How does blood doping enhance performance ?

A

Increases red blood cells and haemoglobin = More oxygen to muscles = Work for longer at higher intensity

39
Q

What are the risks involved with blood doping ?

A

Increases blood pressure, heart attack, stroke and infection from injection

40
Q

How can the use of blood doping be identified?

A

Ages of blood can be identified using blood cell analysis and blood passports

PE Year 13 (4 decks)

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