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PE Paper 1 > Diet and nutrition > Flashcards

Diet and nutrition Flashcards

1
Q

What do carbohydrates do?

A

Provide energy

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2
Q

Which athletes require carbohydrates?

A

Endurance athletes

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3
Q

What do proteins do?

A

Grow and repair cells and tissues
Provide energy
Makes muscle proteins, haemoglobin, enzymes, antibodies and collagen

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4
Q

Which athletes require protein?

A

Athletes who want to improve/maintain strength

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5
Q

What do fats do?

A

Provide energy
Insulate nerves
Protect organs
Form cell membranes

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6
Q

What do unsaturated fatty acids do?

A

Boost the delivery of oxygen
Improve endurance
Help with recovery
Reduce joint inflammation

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7
Q

Why should you limit intake of saturated fatty acids?

A

To reduce the risk of cardio vascular diseases

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8
Q

What do minerals do?

A

Increase the efficency of oxygen carrying capacity
Nerve function
Enzyme formation

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9
Q

Name 3 minerals

A

Iron
Phosphorus
Calcium

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10
Q

What does iron do?

A

Formation of haemoglobin

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11
Q

What does phosphorus do?

A

Bone health

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12
Q

What does calcium do?

A

Bone health
Muscle contraction

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13
Q

What do vitamins do?

A

Help body to function and prevents diseases

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14
Q

What does vitamin A do?

A

Antioxidant properties

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15
Q

What does vitamin B do?

A

Haemoglobin formation

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16
Q

What does vitamin C do?

A

Blood vessels and skin

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17
Q

What does vitamin D do?

A

Bone health

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18
Q

What does vitamin E do?

A

Eye health

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19
Q

What does vitamin K do?

A

Prevents blood clotting

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20
Q

What does fibre do?

A

Prevents constipation by absorbing water

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21
Q

How do we lose water?

A

Through sweating and breathing

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22
Q

Explain what happens if water isn’t replaced

A

Dehydration
- decreased blood plasma volume
- decreased stroke volume
- increased temperature
- increased HR

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23
Q

Why does have insufficient calories have a negative impact on training and performance?

A

Results in muscle loss
Decreases intensity and duration of performance
Increased risk of injury and fatigue

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24
Q

What is energy expenditure?

A

The total number of calories needed to perform daily tasks

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25
Q

What is energy balance?

A

The relationship between energy intake and expenditure

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26
Q

How is weight gained?

A

When energy intake is bigger than energy expenditure

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27
Q

How is weight lost?

A

When energy intake is smaller than energy expenditure

28
Q

How is weight maintained?

A

When energy intake is equal to energy expenditure

29
Q

Name the 3 types of ergogenic aids

A

Pharmalogical aids
Physiological aids
Nutritional aids

30
Q

Name 3 pharmalogical aids that are all illegal

A

Anabolic steroids
Erythropoietin
Human growth hormone

31
Q

What are anabolic steroids and which athletes would take them?

A

Synthetic testosterone
Weightlifters, sprinters, power athletes

32
Q

What are the disadvantages and disadvantages of anabolic steroids?

A

+ve: increased muscle mass and strength
-ve: mood swings

33
Q

What is erythropoietin and which athletes would take them?

A

A naturally producing hormone that is produced artificially (RhEPO)
Endurance athletes

34
Q

What are the disadvantages and disadvantages of erythropoietin?

A

+ve: increased RBC count and haemoglobin
-ve: increased blood viscosity (blood clots)

35
Q

What is human growth hormone and which athletes would take them?

A

Artificially produced HgH
Used by any type of athlete

36
Q

What are the disadvantages and disadvantages of of human growth hormone?

A

+ve: increased muscle mass and strength
-ve: abnormal bone and muscle development

37
Q

Name the physiological aid that is illegal

A

Blood doping

38
Q

Name the 2 physiological aids that are legal

A

Intermittent hypoxic training
Cooling aids

39
Q

What is blood doping and which athletes would use it?

A

Involves removing blood, storing it and reinjected it at a later date
Endurance athletes

40
Q

What are the disadvantages and disadvantages of blood doping?

A

+ve: increased RBC count which increased oxygen transport and aerobic capacity
-ve: increased blood viscosity

41
Q

What is intermittent hypoxic training and what athletes use it?

A

Training in altitude (hypoxic) conditions whilst remaining at sea level
Endurance athletes

42
Q

What are the disadvantages and disadvantages of intermittent hypoxic training?

A

+ve: increases RBC count
-ve: benefits lost quickly

43
Q

What are cooling aids and which athletes use them?

A

Equipment that helps to speed up recovery
E.g. ice vests, ice baths
All athletes use them

44
Q

What are the disadvantages and disadvantages of cooling aids?

A

+ve: decreases body temperatures and reduces injury pain
-ve: masks and worsens injuries

45
Q

Name the nutritional aids that are all legal

A

Carb loading
Pre-event meals
During event meals
Post-event meals

46
Q

What is involved in carb loading and which athletes use it?

A

Days 1-4 before event: low carb diet and high intensity training
Days 5-7 before event: high carb diet and low intensity training
Endurance athletes

47
Q

What are the disadvantages and disadvantages of

A

+ve: increased glycogen stores
-ve: hyperglycaemia and poor recovery rates

48
Q

What is a pre-event meal?

A

A meal eaten 3 hours before that include carbohydrates

49
Q

What are the disadvantages and disadvantages of pre-event meals?

A

+ve: tops up liver glycogen
-ve: avoid carbohydrates immediately prior to event

50
Q

What is a during event meal?

A

Eating small amounts in activities that last more than 1 hour
E.g. energy gels

51
Q

What are the disadvantages and disadvantages of a during event meal?

A

+ve: maintains blood glucose levels
-ve: can be difficult to eat during an event

52
Q

What is a post-event meal?

A

A meal that contains carbohydrates and that is consumed in the first 30 mins after an event

53
Q

What are the disadvantages and disadvantages of a post-event meal?

A

+ve: promotes faster recovery rates of glycogen
-ve: not always possible

54
Q

What is a hypotonic drink and what type of exercise are they used for?

A

A drink that has a lower concentration of glucose than the blood
Prolonged exercise

55
Q

What is a hypertonic drink and what type of exercise are they used for?

A

A drink that has a higher concentration of glucose than the blood
Used during recovery

56
Q

What is a isotonicc drink and what type of exercise are they used for?

A

A drink that has an equal concentration of glucose in blood
Used during events over 1 hour

57
Q

Name 4 legal supplements that help to improve performance

A

Creatine
Caffeine
Bicarbonate
Nitrates

58
Q

What is creatine?

A

A powder that increases phosphocreatine stores.
Used for high energy intensity production

59
Q

What are the disadvantages and disadvantages of creatine?

A

+ve: increased intensity and duration of training
-ve: increased weight gain

60
Q

What is caffeine?

A

A stimulant that stimulates the CNS and increases the breakdown of FFAs for aerobic energy production
Used by endurance athletes

61
Q

What are the disadvantages and disadvantages of caffeine?

A

+ve: increases nervous stimulation and focus
-ve: diuretic effect

62
Q

What is bicarbonate?

A

An alkaline which acts as a buffer to neutralise an increase in the acidity of the blood stream

63
Q

What are the disadvantages and disadvantages of bicarbonate?

A

+ve: increase tolerance to lactic acid (delays OBLA)
-ve: gastrointestinal problems

64
Q

What are nitrates?

A

Inorganic compounds which dilate blood vessels and decrease blood pressure

65
Q

What are the disadvantages and disadvantages of nitrates?

A

+ve: decreased blood pressure and increase intensity and duration of performance
-ve: headaches and dizziness

PE Paper 1 (10 decks)

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