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Sports Studies Paper 1 > Diet and Nutrition > Flashcards

Diet and Nutrition Flashcards

1
Q

What is the recommended calorie intake for men and women?

A

Men = 2,550 calories a day
Women = 1,940 calories a day

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2
Q

What is the composition of a balanced diet?

A

55% carbohydrates
15% protein
30% fats

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3
Q

What do carbohydrates do?

A

Help with energy production, cell division, active transport and formation of molecules.

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4
Q

How can carbohydrates be consumed?

A
  • starches (rice/potatoes) which are stored as glycogen in the liver and muscles
  • sugars (fruit/honey) which circulate in the bloodstream as glucose

Best foods to consume are starches to maximise stores of glycogen .

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5
Q

What do proteins do?

A

Essential for growth and repair of cells and tissues + used to make proteins.

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6
Q

How can proteins be consumed?

A
  • meat
  • eggs
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7
Q

What do fats do?

A

Provide the body with fatty acids for energy production.

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8
Q

How can fats be consumed?

A

Saturated Fatty Acids - butter and bacon
Unsaturated Fatty Acids - avocado and soya-beans

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9
Q

What do minerals do?

A

Necessary for bone and tooth health

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10
Q

Give 2 examples of minerals?

A

Calcium - important for bone health, muscle contraction and blood clotting
Iron - important for the formation of haemoglobin

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11
Q

What do vitamins do?

A

Help to maintain healthy body functions.

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12
Q

What are the 2 different types of vitamin and what food can they be found in?

A
  • Fat soluble (vegetable oils, eggs)
  • Water soluble (fruit, vegetables, milk)
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13
Q

Name and describe the function of the FAT soluble vitamins.

A

Vitamin A - antioxidant and important for eye health/ cell and bone growth
Vitamin D - important for bone health and protects against cancer
Vitamin E - antioxidant and important for skin, eye and immune system
Vitamin K - important for blood clotting and bone health

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14
Q

Name and describe the function of the WATER soluble vitamins.

A

Vitamin B - important for the breakdown of food
Vitamin C - important for skin, blood vessels and bone health

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15
Q

What does fibre do?

A

Helps to keep large intestine functioning.

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16
Q

How can fibres be consumed?

A
  • cereals
  • bread
  • beans
  • fruit
  • vegetables
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17
Q

What is water essential for?

A

Water is essential for hydration before, during and after training and competition. Dehydration can result in decreased plasma volume, stroke volume and increased temperature and heart rate.

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18
Q

What is Basal Metabolic Rate (BSM)?

A

The minimum amount of energy required to sustain essential physiological function at rest

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19
Q

What is a MET value?

A

The ratio of a performer’s working metabolic rate to their resting metabolic rate

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20
Q

Describe energy balance.

A

The energy balance is the relationship between energy intake and energy expendature.

  • If expendature and intake match, weight is maintained
  • If expendature is greater, weight may be lost
  • If intake is greater, weight may be gained
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21
Q

What are Ergogenic aids?

A

A substance, object or method used to improve or enhance performance.

22
Q

What company aims to reduce doping?

A

World Anti-Doping Association (WADA)

23
Q

What are PHARMACOLOGICAL AIDS?

A

Pharmacological Aids are taken to increase the levels of hormones or neural transmitters naturally produced by the body.

24
Q

What are the 3 PHARMACOLOGICAL AIDS?

A
  • Anabolic Steroids
  • Erythropoitin (EPO)
  • Human Growth Hormone (HGH)
25
Q

Describe ANABOLIC STEROIDS function and analyse.

A

Anabolic steroids are synthetic hormones which resemble the male hormone testosterone and are taken to promote protein synthesis and muscle growth.
- Associated with explosive strength performers such as sprinters

< increased muscle mass and strength
< increased speed of recovery
< increased intensity and duration of training

> irritability, aggression and mood swings
liver damage / heart failure
acne / hormonal disturbances

26
Q

Describe ERYTHROPOITIN’s function and analyse.

A

EPO is a naturally produced hormone responsible for the production of red blood cells.
- Difficult to detect through blood or urine samples, and can lead to hyper-viscosity

< increased red blood cell and haemoglobin count
< increased oxygen transport and aerobic capacity
< increased intensity and duration of performance before fatigue

> increased blood viscosity
decreased cardiac output
increased risk of blood clots

27
Q

Describe HUMAN GROWTH HORMONE’s function and analyse.

A

HGH is a synthetic product copying the naturally produced growth hormone.
- Associated with maximal and explosive strength based performers (bodybuild)

< increased muscle mass and strength
< increased fat metabolism and decreased fat mass
< increased blood glucose level
< increased speed of recovery

> abnormal bone and muscle development
enlargement of the vital organs (organ failure)
increased risk of certain cancers and diabetes

28
Q

What are PHYSIOLOGICAL AIDS?

A

A group of ergogenic aids used to increase the rate of adaptation by the body to increase performance.

29
Q

What are the 3 PHYSIOLOGICAL AIDS?

A
  • Blood doping
  • Intermittent hypoxic training (IHT)
  • Cooling aids
30
Q

Describe BLOOD DOPING’s function and analyse.

A

Blood doping is an illegal method of increasing red blood cell content.
- Associated with endurance performers (cyclists)

< increased red blood cell and haemoglobin count
< increased oxygen transport and aerobic capacity
< increased intensity and duration of performance before fatigue

> icreased blood viscosity
decreased cardiac output
increased risk of blood clots and heart failure
risk of infections

31
Q

Describe INTERMITTENT HYPOXIC TRAINING and analyse.

A

IHT is a method where athletes live at sea level, but train under hypoxic conditions.
- Increases red blood cell and haemoglobin volume
- 4-8 weeks of high intensity work intervals of 1-3 minute duration

< increased red blood cell, haemoglobin and oxygen-carrying capacity
< increased intensity and duration before fatigue
< increased mitochondria and buffering capacity, delaying OBLA

> benefits are quickly lost
may lose motivation and disrupt training patterns
hard to reach normal work rates
decrease immune function (more risk of infection)

32
Q

Describe COOLING AIDS function and analyse.

A

Pre Event:
- ice vests / cold towel wraps
- reduce overheating or dizziness
- worn for 10-30 minutes during warm up

During Event (injury):
- ice packs and sprays
- reduce pain and swelling

After Event:
- ice baths
- remove lactic acid

< reduce core body temperature
< decreased sweating , dehydration and fatigue
< decreased pain and swelling
< increased speed of recovery
< decreased DOMS

> ice burns or pain
chest pain in elderly
dangerous for those with heart conditions

33
Q

What are the types of nutritional aid?

A
  • Amount, composition and timing of meals
  • Glycogen loading
  • Hydration
  • Creatine
  • Caffine
  • Bicarbonate
  • Nitrate
34
Q

What is the amount, composition and timing of meals for an ENDURANCE performer?

A
  • moderate intensity for 1 hour = 5-7 g carbs per kg body weight
  • high intensity for 4+ hours = 10-12 g carbs per kg body weight
  • pr/post event meals should be high carbs

PRE EVENT MEAL:
- 3 hours before
- slow digesting carbs (low GI) such as porridge oats
- 1-4 g per kg body weight

  • 1/2 hours before
  • fast digesting carbs (high GI) such as honey on a bagel

DURING EVENT MEAL:
- small amount of high GI carbs to maintain glucose levels

AFTER EVENT MEAL:
- 1-1.5 g per kg body weight per hour
- consumed within 30 minutes
- high GI food

35
Q

What is the amount, composition and timing of melas for a STRENGTH performer?

A
  • 5-6 small meals per day, every few hours
  • up to 30% lean protein to enhance muscle building and repair
  • low GI carbs
  • limited fat intake

PRE TRAINING MEAL:
- 30-60 minutes before
- equal quantities of high GI and protein

POST TRAINING MEAL:
- within 2 hours
- high GI and protein (replaced lost glycogen)

36
Q

What is GLYCOGEN LOADING?

A

The manipulation of carbohydrate intake in the week before competition to maximise stores of glycogen.

37
Q

What does a week of GLYCOGEN LOADING look like?

A

Day 1 = glycogen-depleting bout of endurance exercise
Day 2 - 3 = high protein, high fat diet
Day 4 = glycogen-depleting bout of endurance exercise
Day 5 - 7 = high carbohydrate diet while training is tapered or reduced

38
Q

What are the strengths and weaknesses of GLYCOGEN LOADING?

A

Strengths:
< increased glycogen stores
< increased endurance capacity
< delays fatigue
< increased time to exhaustion by up to 30%

Weaknesses:
> hypoglycaemia in depletion
> poor recovery in depletion
> gastrointestinal problems
> increased risk of injury

39
Q

What can DEHYDRATION cause?

A
  • decreased heat regulation / increased temperature
  • increased blood viscosity
  • increased heart rate
  • increased fatigue
  • decreased cognitive function
40
Q

What can a loss of electrolytes cause?

A

The loss of electrolytes through the sweat can also cause fatigue and cramping

41
Q

What are the 3 classifications of sports drink which contain glucose and electrolytes?

A

HYPOTONIC - contain a lower concentration of glucose than the blood stream
- used by athletes for hydration without the energy boost (jockey)

ISOTONIC - contain an equal concentration of glucose to the blood stream
- quickly rehydrate and supply glucose for energy production (runner)

HYPERTONIC - contain a higher concentration of glucose than the blood stream
- usually used post-exercise to maximise glycogen replenishment
in recovery

42
Q

What is CREATINE used for?

A
  • Creatine is stored in the muscle tissue as phosphocreatine and used to fuel very high-intensity energy production, typically for weightlifters.
  • Many athletes supplement their diet with creatine. This can increase muscle stores of PC by up to 50% allowing a performer to train at a higher intensity for longer.
43
Q

What are some strengths and weaknesses of CREATINE?

A

Strengths:
< increased PC stores
< increased fuel for very high-intensity energy production
< increased intensity and duration of training
< increased maximum and explosive strength

Weaknesses:
> increased weight gain
> increased water retention
> muscle cramps
> gastrointestinal problems

43
Q

What are some strengths and weaknesses of CREATINE?

A

Strengths:
< increased PC stores
< increased fuel for very high-intensity energy production
< increased intensity and duration of training
< increased maximum and explosive strength

Weaknesses:
> increased weight gain
> increased water retention
> muscle cramps
> gastrointestinal problems

44
Q

What does CAFFINE do?

A

Caffine is a stimulant used to heighten the central nervous system and mobilise fats to prolong aerobic energy production
- increases alertness, concentration and reaction

45
Q

What are some strengths and weaknesses of CAFFINE?

A

Strengths:
< increased nervous stimulation
< increased focus and concentration
< increased mobilisation of fats
< preservation of muscle glycogen
< increased endurance performance

Weaknesses:
> diuretic effect leading to dehydration
> insomnia and anxiety
> gastrointestinal problems

46
Q

What does BICARBONATE do?

A

An alkeline which acts as a buffer to neutralise the rise in lactic acid associated with intense anaerobic activity (delays fatigue)

47
Q

What are some strengths and weaknesses of BICARBONATE?

A

Strengths:
< increased buffering capacity
< delay OBLA
< increased intensity and duration of performance

Weaknesses:
> possible gastrointestinal problems
> unpleasant taste, causing nausea

48
Q

What do NITRATES do?

A

Inorganic compunds which dilate blood vessels, reducing blood pressure and increasing blood flow to the muscles

49
Q

What are some strengths and weaknesses of NITRATES?

A

Strengths:
< reduced blood pressure
< increased blood flow
< delays fatigue
< increased intensity of performance

Weaknesses:
> headaches, dizziness
> long term effects are unclear
> possible carcinogenic risk

Sports Studies Paper 1 (12 decks)

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