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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
What is energy balance?
The relationship between energy intake and expenditure
26
How is weight gained?
When energy intake is bigger than energy expenditure
27
How is weight lost?
When energy intake is smaller than energy expenditure
28
How is weight maintained?
When energy intake is equal to energy expenditure
29
Name the 3 types of ergogenic aids
Pharmalogical aids Physiological aids Nutritional aids
30
Name 3 pharmalogical aids that are all illegal
Anabolic steroids Erythropoietin Human growth hormone
31
What are anabolic steroids and which athletes would take them?
Synthetic testosterone Weightlifters, sprinters, power athletes
32
What are the disadvantages and disadvantages of anabolic steroids?
+ve: increased muscle mass and strength -ve: mood swings
33
What is erythropoietin and which athletes would take them?
A naturally producing hormone that is produced artificially (RhEPO) Endurance athletes
34
What are the disadvantages and disadvantages of erythropoietin?
+ve: increased RBC count and haemoglobin -ve: increased blood viscosity (blood clots)
35
What is human growth hormone and which athletes would take them?
Artificially produced HgH Used by any type of athlete
36
What are the disadvantages and disadvantages of of human growth hormone?
+ve: increased muscle mass and strength -ve: abnormal bone and muscle development
37
Name the physiological aid that is illegal
Blood doping
38
Name the 2 physiological aids that are legal
Intermittent hypoxic training Cooling aids
39
What is blood doping and which athletes would use it?
Involves removing blood, storing it and reinjected it at a later date Endurance athletes
40
What are the disadvantages and disadvantages of blood doping?
+ve: increased RBC count which increased oxygen transport and aerobic capacity -ve: increased blood viscosity
41
What is intermittent hypoxic training and what athletes use it?
Training in altitude (hypoxic) conditions whilst remaining at sea level Endurance athletes
42
What are the disadvantages and disadvantages of intermittent hypoxic training?
+ve: increases RBC count -ve: benefits lost quickly
43
What are cooling aids and which athletes use them?
Equipment that helps to speed up recovery E.g. ice vests, ice baths All athletes use them
44
What are the disadvantages and disadvantages of cooling aids?
+ve: decreases body temperatures and reduces injury pain -ve: masks and worsens injuries
45
Name the nutritional aids that are all legal
Carb loading Pre-event meals During event meals Post-event meals
46
What is involved in carb loading and which athletes use it?
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
What are the disadvantages and disadvantages of
+ve: increased glycogen stores -ve: hyperglycaemia and poor recovery rates
48
What is a pre-event meal?
A meal eaten 3 hours before that include carbohydrates
49
What are the disadvantages and disadvantages of pre-event meals?
+ve: tops up liver glycogen -ve: avoid carbohydrates immediately prior to event
50
What is a during event meal?
Eating small amounts in activities that last more than 1 hour E.g. energy gels
51
What are the disadvantages and disadvantages of a during event meal?
+ve: maintains blood glucose levels -ve: can be difficult to eat during an event
52
What is a post-event meal?
A meal that contains carbohydrates and that is consumed in the first 30 mins after an event
53
What are the disadvantages and disadvantages of a post-event meal?
+ve: promotes faster recovery rates of glycogen -ve: not always possible
54
What is a hypotonic drink and what type of exercise are they used for?
A drink that has a lower concentration of glucose than the blood Prolonged exercise
55
What is a hypertonic drink and what type of exercise are they used for?
A drink that has a higher concentration of glucose than the blood Used during recovery
56
What is a isotonicc drink and what type of exercise are they used for?
A drink that has an equal concentration of glucose in blood Used during events over 1 hour
57
Name 4 legal supplements that help to improve performance
Creatine Caffeine Bicarbonate Nitrates
58
What is creatine?
A powder that increases phosphocreatine stores. Used for high energy intensity production
59
What are the disadvantages and disadvantages of creatine?
+ve: increased intensity and duration of training -ve: increased weight gain
60
What is caffeine?
A stimulant that stimulates the CNS and increases the breakdown of FFAs for aerobic energy production Used by endurance athletes
61
What are the disadvantages and disadvantages of caffeine?
+ve: increases nervous stimulation and focus -ve: diuretic effect
62
What is bicarbonate?
An alkaline which acts as a buffer to neutralise an increase in the acidity of the blood stream
63
What are the disadvantages and disadvantages of bicarbonate?
+ve: increase tolerance to lactic acid (delays OBLA) -ve: gastrointestinal problems
64
What are nitrates?
Inorganic compounds which dilate blood vessels and decrease blood pressure
65
What are the disadvantages and disadvantages of nitrates?
+ve: decreased blood pressure and increase intensity and duration of performance -ve: headaches and dizziness

PE Paper 1 (10 decks)

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