Diet and Nutrition Flashcards
What is the average calories for a man
2550 a day
What is the average calories for a women
1940 a day
How much % does carbohydrate make up of a balanced diet
55%
How much % does protein make up of a balanced diet
15%
How much % does fats make up of a balanced diet
30%
What is a carbohydrate
Sugars and starches stored in the body as glycogen and converted to glucose to fuel energy production
What is a protein
Amino acids essentials for the growth and repair of cells and tissues
What is an enzyme
Biological catalyst which increases the speed of chemical reactions
What does carbohydrates do in the body
Energy production, cell division, active transport, and formation of molecules
What foods are carbohydrates
Rice,potatoes etc- stored as glycogen in liver and muscles
Sugars such as fruit and honey which circulates in the blood stream as glucose
Where are proteins found
Milk, eggs, meat, soya.
What are proteins used for in the body
Growth and repair of cells and tissues
What do fats do in the body
Serve and insulate nerves, cushion organs and provide energy store
What is a saturated fatty acid
Eg- Butter and bacon
Eat Limited to reduce risk of cardiovascular disease.
What is an unsaturated fatty acids
Eg- avocado and soya beans
Beneficial for athletes, improves endurance, reduce inflammation on joints
What is a vitamin & mineral
Essential organic and inorganic nutrients required for healthy body function
Where do you get minerals from in food
Meat, cereal, veggies, fruits and nuts
What does the fibre come from in food
Cereals, bread, beans, lentils, fruit and vegetables
What does fibre do in the body
Lower cholesterol and diabetic risk
What does water do for the body
Hydrated, chemical reactions and dissolve and move substances around the body
What is energy
The ability to perform work (joules or calories)
What is energy expenditure
The sum of basal metabolic rate, the thermal effect of food and the energy expended through physical activity
What is the thermic effect of food
The energy required to eat, digest, absorb, and use food taken in
What does one calorie equate to
4.18 joules
What is the equation for energy expenditure
BMR X TEF X physical activity
What is the way to work out BMR for women
655 + (9.6 x weight in kg) + (1.8 x height in cm) - (4.7 x age In years)
What is physical activity energy expenditure
Total number of calories required to perform daily tasks which can be estimated using MET values
What is metabolic equivalent value
The ratio of a performers working metabolic rate to their resting metabolic rate
What is energy intake
The total amount of energy from food and beverages consumed and measured in joules or calories
What is energy balance
The relationship between energy intake and energy expenditure
What will happen if energy intake matches energy expenditure
Weight will be maintained
If energy intake is greater than energy expenditure
Weight will be gained
What wil happen if energy intake is lower than energy expenditure
Weight will be lost
What is an ergogenic aid
A substance, object or method used to improve or enhance performance
What is a pharmacological aid
A group of ergogenic aids taken
to increase the levels of hormones or neural transmitters naturally produced by the body,
including anabolic steroids, erythropoietin and human growth hormones
What are the performance benefits of anabolic steroid use
Increased muscle mass and strength
Increased speed of recovery
Increased intensity and duration of training
What are the risks of anabolic steroids
Irritability, aggression and mood swings
Liver damage and potential heart failure
Acne and hormonal disturbances
What is an ERYTHROPOIETIN (EPO)
Naturally produced hormone responsible for the production of blood cells.
What is RECOMBINANT ERYTHOPOIETIN (RhEPO)
Illegal synthetic product copying natural erythropoietin hormone responsible for red blood cell production
What is hyper-viscosity
Excessively thickened blood with high resistance to flow
What is the performance benefit of erythropoietin use
Increased red blood cells and haemoglobin count
Increased oxygen transport and aerobic capacity
Increased intensity and duration of performance before fatigue
What are the risks of erythropoietin use
Increased blood viscosity
Decreased cardiac output
Increased risk of blood clots and heart failure
Decreased natural production of EPO
What is human growth hormone
Illegal synthetic product copying natural growth hormone to increase protein synthesis for muscle growth, recovery and repair
What are the potential performance benefits of human growth hormone
Increased muscle mass and strength
Increase fat metabolism and decreased fat mass
Increased blood glucose levels
Increased speed of recovery
Increased intensity and duration of training
What are the potential risks of human growth hormone
Abnormal bone and muscle development
Enlargement of the vital organs, potentially leading to multi-organ failure
Increased risk of certain cancers and diabetes
What is a physiological aid
A group ergogenic aids used to increase the rate of adaptation by the body to increase performance, including blood doping, intermittent hypoxic training and cooling aids
Blood doping
An illegal method of increasing red blood cell content by infusing blood prior to completion
What are the potential benefits of performance with blood doping
Increased red blood cells and haemoglobin count
Increased oxygen transport and aerobic capacity
Increased intensity and duration of performance before fatigue
What are the risks of blood doping
Increased blood viscosity
Decreased cardiac output
Increased risk of blood clots and heart failure
Risk of transfusion reactions and infections, such as hepatitis and HIV
What is intermittent hypoxic training (IHT)
Interval training with work intervals performed under hypoxic conditions
What is hypoxia
A condition where the body is subjected to an inadequate oxygen supply to maintain normal function
What is buffering capacity
The ability to resist changes in pH
What is onset of blood lactate accumulation (OBLA)
The point where there is a dramatic rise in the blood lactate levels causing the onset of fatigue
What are the potential performance benefits of intermittent hypoxic training (IHT)
Increased red blood cell, haemoglobin and oxygen- carrying capacity
Increased intensity and duration before fatigue
What are the risks of intermittent hypoxic traning
Any benefit is quickly lost when IHT stops
May lose motivation and disrupt traning patterns
Hard to reach normal work rates
Decrease immune function and increase risk of infection
Dehydration
What are cooling aids
A range of products, such as ice vests, packs and baths, used to reduce core temperature, treat injury and speed up recovery
What is thermal strain
Additional pressure placed on the body by an increase in temperature that can cause short- and long-term negative effects
What is cardiovascular drift
Upward drift of heart rate during sustained steady state activity associated with an increase in body temperature
Performance benefits of cooling aids
Reduced core body temperature
Decreased sweating, dehydration and early fatigue
Decreased injury pain and swelling
Increased speed of recovery and repair
Risks of cooling aids
Difficult to perceive exercise intensity ice burns and pain
Hide or complicate injury
Chest pain and reduced efficiency in the elderly
Dangerous for hypertensives or those with heart conditions
What are nutritional aids
Nutritional ergogenic aids are aimed primarily at enhancing performance
What is the amount, composition and timing of meals of endurance training
5-7g of carbohydrates per kg of body mass per day
Pre, post event carbohydrates meals
What are pre event meals for endurance training
3 hours before- slow digesting carb meal eg porridge, oats or beans
1-4g per kg of low glycemic index carbs to max glycogen stores
1-2 hours before - smaller fast digesting carb meal (high glycemic)
Eg honey bagel
During event- endurance training
30-60g of fast digesting carbohydrates to maintain blood glucose levels
Post-event meal- endurance training
1-1.5g per kg of carbohydrates per hour.
Consumed 30 mins of the event finishing and repeated at two-hour intervals for up to 6 hours post event
Amount, composition and timing of meals for
Strength training
5-6 small meals per day every few hours
30% lean protein
Complex carbohydrates
Limited fat intake
Pre-training meal : strength training
30-60 mins before training - small meal -
Fast-digesting carbs and protein
Post-training meal :strength training
As soon as practicably possible with I. 2 hours
Fast digesting carbs and protein
Glycogen loading
The manipulation of carbohydrate intake In the week before completion to maximise stores of glycogen
Protocol of glycogen loading - one week before competition
Day 1: glycogen-depleting bout of endurance exercise
Day 2-3: high protein, high fat diet
Day 4: glycogen depleting
Day 5:7 high carb diet while resting
Performance benefits of glycogen loading
Increase glycogen stores
Increased endurance capacity
Delays fatigue
Increased time to exhaustion by up to 30 per cent
Risks of glycogen loading
Poor recovery rates in the depletion phase
Gastrointestinal problems
Risk of injury
What happens when your dehydrated
Decreased heat regulation
Increased blood viscosity
Increased fatigue
Decreased cognitive function
What are electrolytes
Salt and minerals, such a sodium and potassium that conduct electrical impulses
Lost through the sweat but essential to replace in order to prevent early fatigue
What is a hypotonic drink
Lower concentration of glucose than the blood stream.
Replaces fluids lost by sweating while still providing small amount of glucose for energy production.
What is an isotonic solution
Drinks which contain equal concentrations of glucose to the blood stream.
Absorbed at the same rate as water
What is a hypertonic drink
Drinks which contain a higher concentration of glucose then blood stream
Absorbed at slower rate then water
What is creatine supplementation
Consumption of creatine monohydrate to increase stores of PC to increase intensity and duration of performance
Performance benefits of creatine supplementation
Increased PC stores
Fuel for high intensity
Increased intensity and duration of training
Risks of creatine supplementation
Increased weight gain
Increased water retention
Muscle cramps
Gastrointestinal problems
Caffeine
A stimulant used to heighten the central nervous system and mobilises fats to prolong aerobic energy production
Performance benefits of caffeine
Increased nervous stimulation
Increased focus and concentration
Increased mobilisation of fats
Preservation of muscle glycogen
Increased endurance performance
Risks of caffeine
Diuretic effect leading to dehydration
Insomnia and anxiety
Gastrointestinal problems
Bicarbonate
An alkaline which acts as a buffer to neutralise the rise in lactic acid associated with intense anaerobic activity
Performance benefits of bicarbonate
Increased buffering capacity
Increased tolerance to lactic acid
Increased intensity and duration of performance
Risks of bicarbonate
Possible gastrointestinal probmems
Unpleasant taste
Nausea
Nitrate
Inorganic compounds which dilate blood vessels, reducing blood pressure and increasing blood flow to the muscles
Performance benefits of nitrate
Reduced blood pressure
Increased blood flow
Increased intensity of performance
Delays fatigue
Risks of nitrate
Headaches
Dizziness
Light headedness
What is Vo2 max
the maximum volume of oxygen inspired, transported and utilised per minute during exhaustive exercise
What is VO2 max measured in
ml/kg/min
Factors affecting VO2 max
age
gender
physiological make up
training
Adaptations of aerobic training - Respiratory system
Structural adaptation and the functional effect
Stronger respiratory muscles-
Increased mechanics of breathing efficiency
Decreased respiratory fatigue
Increased surface area of alveoli-
Increased external gaseous exchange
What is the overall adaptation and effect of aerobic training on the respiratory system
increased volume of oxygen diffused into blood stream
Decreased frequency of breathing at rest and during sub-maximal exercise
makes it easier to perform exercise, reduces the onset of fatigue, delay OBLA and increase the intensity and duration of performance
alleviates the symptoms of asthma
What is the diet for stregth training
5-6 small meals per day every few hours
30% lean protein
complex carbohydrate- release energy slowly
limited fat intake
What is periodisation
the organised division of training into specifc blocks
each cycle has a specific goal
aim of periodisation
ensure:
a performer reaches their physiological peak at the correct time
-avoid injuries
-training is structured to give realistic and achievable goals
What are the cycles in periodisation
macro cycle
meso cycle
micro cycle
What is the macro-cycle
a long-term training plan typically over a one-year period.
the aims to achieve a long-term goal, such as a PB
a macrocycle is broken down into several meso-cycles
What is the meso-cycle
a mid-term training programe
over 14-16 weeks
aims to achieve mid-term goal, such as mainting genera fitness
each meso cycle is broken down into several micro-cycles
What is a micro-cycle
a short-term training plan over 1-3 weeks
aim is to achieve a short-term goal, such as perfecting the sprint start technique
each micro-cycle is split up into a number of sessions, each focussing on a specific unit, such as skill-based practices or flexibility training
What is aerobic capacity
the ability of the body to inspire, transport and utilise oxygen to perform sustained periods of aerobic activity
What is VO2 max
the maximum volume oxygen inspired, transported and utilised per minute during exhaustive exercise
What is VO2 max measured in
ml/kg/min
factors affecting VO2 max
physiological makeup- greater efficency of body systems = higher VO2 max
Age- from early 20s, VO2 max declines- aprox 1% per year
Gender- females have 15-30% lower VO2 max than males
training- erobic training will increase VO2 max by 10-20%
What is direct gas analysis
subject performers continuous exercise at progressive intensities to exhaustion.
Expired air is captured in a mask with a tube connected to a gas analyser
conc of o2 and co2 in expired air is measured
advantages of direct gas analysis
accurate, valid and reliable measure
test perfomers during different exercises
disadvantages of direct gas analysis
maximal test to exhaustion
cannot be used with the elderly
access to specialsist equipment is required
What is the cooper 12 min run
subject performers continuous running to achieve a max distance in 12 mins
after test ends- total distance is recorded
use a simple calculation to predict vo2 max
advantages of cooper run
large groups can be used
simple and cheap
normative data is available
disadvantage of cooper run
its a prediction of vo2 max not a measurement
limited to subjects motivation
not used with elderly or health conditions
test is not sports specific
What is the queens college step test
subject performers continuous stepping on and off a box for a period of 3 mins
HR is taken a15 seconds after test
HR recovery is used to predict VO2 max with a simple equation
Advantages of queens college step test
sub-maximal test
simple and cheap
hr easily monitored
normative data available
disadvantages of queens college step test
precicts vo2 max not a measurement
test is nor sport specifc
NCF multi-stage fitness test
subject perfomes a continious 20m shuttle run test at progresssive intensities to exhaustion
each 20m will be timed to an audio cue
test is over when subject cannot complete the shuttle in allocated time
2 types of strength
static and dynamic
What is static strength
a type of strength where force is applied against a resistance without any movement occurring. This is created by isometric muscle contractions as there is no change in muscle length
What is dynamic strength
a type of strength characterised by movement. A force is applied against a resistance and the muscle change in length eccentrically or concentrically.
What is maximum strength
the ability to produce a maximal amount of force in a single muscular contraction. eg one rep max
What is explosive strength
the ability to produce a maximal amount of force in one or a series of rapid muscle contractions eg sprint or gymnast
What is strength endurance
the ability to sustain repeated muscular contractions over a period of time withstanding fatigue eg swimming or rowing or wrestling
Factors affecting strength
cross sectional area of the mucle - larger = greater strength
fibre type- greater % of FG + FOG fibres = greater strength
gender- males = more than females
Age- peak strength is reached in females at 16-25 and males 18-30
strength decreases with age
What is the one rep max test
subject chooses a very high weight achievable in one repetition on a specific piece of gym equipment or free weight to asses an isolated muscles max strength.
Advantages of one rep max test
easy procedure
accessible equipment
most muscle groups can be tested
Disadvantages of one rep max test
difficult to isolate individual muscles
good technique is essential
potential for injury
What is the grip strength dynamometer test (max strength)
hold dynamometer with a straight arm above the head
Arm is brought down as they squeeze the grip as much as they can
3 attempts recorded on dominant and non dominant hand
results assed usuing comparison table
Advantages of grip strength dynamometer test
simple
inexpensive equipment
high reliability
disadvantage of grip strength dynamometer test
only forearm muscle are assed
not sports specifc
UK abdominal curl test- strength endurance
performs continuous sit ups to exhaustion. Each sit up timed to audio cue. Test is over when subject cannot complete sit up in allocated time.
can use comparison table
advantages of uk abdominal curl test
large groups can be used
simple and cheap
abdominal muscles isolated
valid and reliable
Disadvantages of uk abdominal curl test
good technique is essential
safety concerns over repeated strain on lower spine
max test- limited to subject motivation
not sports specific
Explosive strength: vertical jump test
using a wall mounted vertical jump board or chalked fingers- performer marks the highest point reached with one arm outstretched.
Take difference in resting height and jump height
use comparison tables
advantages of vertical jump test
easy test
minimal equipment
Disadvantages of vertical jump test
only estimates explosive strength in legs
Physiological adaptations made by the neural pathways to strength training
increased recruitment of motor units and FG + FOG fibre types
decreased inhibition of stretch reflex
increased speed, strength and power output
Functional effect of increased recruitment of motor units and FG + FOG fibre types
increased force of contraction
-improved co-ordination and simultaneous stimulation of motor units
Functional effect of decreased inhibition of stretch reflex
increased force of contraction from agonist muscle
-decreased inhibition from the antagonist
-increased stretch of the antagonist
Physiological adaptations made by the muscle and connective tissue to strength training
muscle hypertrophy
muscle hyperplasia
increased number and size of contractile proteins and myofibrils
increased strength of tendons and ligaments
increased bone density and mass
increased muscle mass
increased speed, strength and power output
-increases the intensity of performance
- hypertrophic physique, may increase self esteem
Functional effect of muscle hypertrophy and hyperlasia
increased force of contraction
-max and explosive training will increase size of FG fibres
-strength endurance training will increase the size of FOG fibres
