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PE Paper 1 > Diet and Nutrition > Flashcards

Diet and Nutrition Flashcards

1
Q

recommended calories for men and women

A

2,550 for men
1,940 for women

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2
Q

carbohydrates

A

-essential for energy production
-stored in the body as glycogen
-used for anerobic + aerobic energy
( rice , bread , potatoes)

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3
Q

proteins

A

for growth and repair of muscles
used to make muscle proteins , haemoglobin and enzymes
found in meats, fish and lentils

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4
Q

fats

A

insulate nerves and provide energy
used for aerobic energy

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5
Q

saturated fatty acids

A

a type of fat molecule that is solid at room temp - should be limited ( butter, bacon)

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6
Q

unsaturated fatty acids

A

a type of fat molecule that is liquid at room temp - helps lower cholesterol
( olive oil, sunflower oil)

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7
Q

vitamins and minerals

A

essential nutrients needed to maintain bodily functions required for healthy body function

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8
Q

calcium

A

important for bone health and nerve transmission

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9
Q

iron

A

important for haemoglobin and the immune system

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10
Q

phosphorus

A

important for bone health and energy production

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11
Q

Fibre

A

an important component of balance diet , reduces cholesterol
( cereals , bread, beans)

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12
Q

water

A
  • makes up 2/3rds of body weight
  • allows essential reactions and moves substances round the body ( blood)
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13
Q

6 effects of dehydration

A
  • decreased plasma volume
  • decreased stroke volume
  • increased temp
  • increased HR
  • increased blood viscosity
  • decrease cognitive function
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14
Q

energy expenditure

A

sum of - basal metabolic rate , thermic effect of food and energy expended through exercise

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15
Q

thermic effect of the food

A

the energy required to eat, digest , absorb and use food

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16
Q

basal metabolic rate

A

the minimum amount of energy required to sustain essential bodily function at rest

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17
Q

physical activity energy expenditure

A

total number of calories needed to perform daily tasks

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18
Q

metabolic equivalent value

A

the ratio of a performers working metabolic rate to their resting metabolic rate

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19
Q

energy intake

A

total amount of energy from food and beverages consumed

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20
Q

energy balance

A

the relationship between energy intake and energy expenditure
- a perfect balance would be calories in being equal to calories out

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21
Q

ergogenic aid

A

a substance , object or method used to enhance performance

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22
Q

types of ergogenic aids -pharmalogical aid

A

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

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23
Q

pharmalogical aids - Anabolic steroids

A

group of synthetic hormones that resemble testosterone- aims to promote muscle growth - can increase quality and quantity of training -

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24
Q

anabolic steroids 5 disadvantages

A

aggressiveness , liver damage , heart failure , testes shrink , hair loss

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25
Q

pharmalogical aids - RhEPO

A

illegal product that is a synthetic version of EPO that is responsible for red blood cell production so it promotes oxygen transport and increase aerobic capacity - this increases duration of performance before fatigue

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26
Q

disadvantages of RhEPO

A

hyper viscosity of blood - leading to decrease cardiac output and increase risk of heart failure

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27
Q

benefits of RhEPO

A

increases red blood cell count
increases 02 transport
increase aerobic capacity

28
Q

pharmalogical aids - HGH

A

synthetic product of natural growth hormone , increases protein synthesis for muscle growth and repair

29
Q

benefits of HGH

A

increased muscle mass
increased fat metabolism
increase speed of recovery
increased intensity and duration

30
Q

risks of HGH

A

abnormal bone and muscle development
increased risk of certain cancers

31
Q

physiological aids

A

a group of ergogenic aids used to increase the rate of adaption by the body to increase performance

32
Q

physiological aids - blood doping

A

removing blood so body starts to make more RBC as lots has been lost , then blood is put back in to increase overall RBC count and oxygen carrying capacity

33
Q

benefits of blood doping

A

increased RBC and haemoglobin count
increased 02 transport
increased intensity and duration of perromance as delays fatigue

34
Q

disadvantages of blood doping

A

increased risk of blood clots and heart failure
increased blood viscosity

35
Q

physiological aids - intermittent hypoxic training

A

interval training with work intervals performed under hypoxic conditions - athletes live at sea level but train under hypoxic conditions

36
Q

benefits of IHT

A

acclimatisation for events at altitude
increased RBC, haemolgobin and oxygen carrying capacity
increased duration and intensity
delaying OBLA
increased buffering capacity
legal

37
Q

risks of IHT

A

benefits are quickly lost
may lose motivation and disrupt training patterns
dehydration

38
Q

physiological aids - cooling aids

A

a range of products aiming to reduce core body temp , treat injury and speed up recovery

39
Q

pre - event cooling aids

A

used before an event to reduce core body temp and reduce thermal strain and CV drift

40
Q

injury treatment - cooling aids

A

ice pack and sprays used to treat injuries to reduce swelling or pain.
Nerve endings are numbed to reduce pain
vasoconstriction to reduce blood flow and minimise swelling

41
Q

post event cooling aids

A

such as ice baths used after an event to speed up recovery and decreasing DOMS
blood vessels constrict to drain LA and after blood vessels dilate which flood muscles with nutrient, oxygenated blood

42
Q

benefits of cooling aids

A

decreased dehydration
decreased early fatigue
speed up recovery
decrease DOMS

43
Q

risks of cooling aids

A

ice burns and pain
chest pain and reduce efficiency in elderly
dangerous for people with heart conditions

44
Q

nutritional aids- recommended carbs intake for athlete

A
  • moderate intensity for an hour - 5-7g per kg of weight
  • high intensity for 4 hours 10-12g per kg of weight
45
Q

nutritional aids- pre event meal

A

three hours before an event an athlete should eat a slow digesting carb meal ( porridge)
one hour before a small high carb quick digestive meal ( energy bar ) to prevent hypoglycaemia

46
Q

hypoglycaemia

A

low blood glucose levels associated with dizziness

47
Q

nutritional aids - during event

A

an athlete who competes for longer than an hour should consume regular small amounts of carbs to preserve glycogen stores ( banana)

48
Q

nutritional aids- post event meal

A

rapid recovery is aided by 1g per kg of carb per body weight

49
Q

nutritional aids- glycogen/carb loading

A

the manipulation of carb intake in week before an event to maximise glycogen stores

50
Q

the 4 phases of carb loading

A

day 1 - carb depletion and high intesnity exercise
day 2 -3- high protein and fat intake
day 4 - intense exercise to deplete glycogen
day 5-7 - high carb intake and reduction of training

51
Q

benefits of carb loading

A
  • increased glycogen stores by 50%
  • delays fatigue
  • increase time to exhaustion by 30%
    -legal
52
Q

risk of carb loading

A
  • hypoglacemia in depletion phase
  • stomach issues
  • increase risk of injury
  • digestive issues
53
Q

nutritional aids- hydration

A

keeping an athlete well hydrated before and during an event to avoid negatuve effects as electrolytes are lost during exercise

54
Q

drinks containing electrolytes - hypotonic

A

lower concentration of glucouse than blood - 4%
used for hydration but not energy boost
(gymnasts)

55
Q

drinks containing electrolytes - isotonic

A

contain equal concentration of glucose to blood, (5-8%) for quick hydration and glucose
( games players, long distance athlete )

56
Q

drinks containing electrolytes - hypertonic

A

higher concertation of glucose to blood (15%) used post exercise to replenish glycogen stores

57
Q

nutritional aids - creatine

A

increases PC stores to increase intensity and duration of training ( weightlifters)

58
Q

benefits of creatine

A
  • increase PC stores
  • increase fuel for high intensity
  • increased intensity
  • increased maximal strength
    -legal
59
Q

Caffeine

A

a stimulant used to heighten CNS and mobilise fats for aerobic exercise

60
Q

benefits of caffeine

A
  • increased NS stimulation
  • increased concentration
  • preservation of muscle glycogen
  • increased endurance performance
61
Q

risk of caffeine

A
  • dieretic so can lead to dehydration
  • insomnia
  • anxiety
  • gastrointencial issues
62
Q

nurtional aids - bicarbonate

A

an alkaline which acts as a buffer to neutralise LA

63
Q

benefit’s of bicarbonate

A
  • increased buffering capacity
  • delay OBLA
  • increased intensity and duration
  • legal
64
Q

risk of bicarbonate

A
  • nausea as bad taste
  • stomach problems
65
Q

nutrional aids - nitrate

A

compounds which dilate blood vessels , reducing BP and increasing flow to muscles

66
Q

benefits of nitrate

A
  • reduced BP
  • increased blood flow
  • legal
  • increase 02 to working muscles
  • delay fatigue
67
Q

risks of nitrate

A
  • headaches
  • carcinogenic risk
  • unsure on long term health effects

PE Paper 1 (8 decks)

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