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Pe A-level HK > Diet and Nutrition > Flashcards

Diet and Nutrition Flashcards

1
Q

What is the average calories for a man

A

2550 a day

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2
Q

What is the average calories for a women

A

1940 a day

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3
Q

How much % does carbohydrate make up of a balanced diet

A

55%

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4
Q

How much % does protein make up of a balanced diet

A

15%

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5
Q

How much % does fats make up of a balanced diet

A

30%

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6
Q

What is a carbohydrate

A

Sugars and starches stored in the body as glycogen and converted to glucose to fuel energy production

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7
Q

What is a protein

A

Amino acids essentials for the growth and repair of cells and tissues

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8
Q

What is an enzyme

A

Biological catalyst which increases the speed of chemical reactions

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9
Q

What does carbohydrates do in the body

A

Energy production, cell division, active transport, and formation of molecules

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10
Q

What foods are carbohydrates

A

Rice,potatoes etc- stored as glycogen in liver and muscles

Sugars such as fruit and honey which circulates in the blood stream as glucose

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11
Q

Where are proteins found

A

Milk, eggs, meat, soya.

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12
Q

What are proteins used for in the body

A

Growth and repair of cells and tissues

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13
Q

What do fats do in the body

A

Serve and insulate nerves, cushion organs and provide energy store

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14
Q

What is a saturated fatty acid

A

Eg- Butter and bacon

Eat Limited to reduce risk of cardiovascular disease.

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15
Q

What is an unsaturated fatty acids

A

Eg- avocado and soya beans

Beneficial for athletes, improves endurance, reduce inflammation on joints

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16
Q

What is a vitamin & mineral

A

Essential organic and inorganic nutrients required for healthy body function

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17
Q

Where do you get minerals from in food

A

Meat, cereal, veggies, fruits and nuts

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18
Q

What does the fibre come from in food

A

Cereals, bread, beans, lentils, fruit and vegetables

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19
Q

What does fibre do in the body

A

Lower cholesterol and diabetic risk

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20
Q

What does water do for the body

A

Hydrated, chemical reactions and dissolve and move substances around the body

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21
Q

What is energy

A

The ability to perform work (joules or calories)

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22
Q

What is energy expenditure

A

The sum of basal metabolic rate, the thermal effect of food and the energy expended through physical activity

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23
Q

What is the thermic effect of food

A

The energy required to eat, digest, absorb, and use food taken in

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24
Q

What does one calorie equate to

A

4.18 joules

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25
Q

What is the equation for energy expenditure

A

BMR X TEF X physical activity

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26
Q

What is the way to work out BMR for women

A

655 + (9.6 x weight in kg) + (1.8 x height in cm) - (4.7 x age In years)

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27
Q

What is physical activity energy expenditure

A

Total number of calories required to perform daily tasks which can be estimated using MET values

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28
Q

What is metabolic equivalent value

A

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

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29
Q

What is energy intake

A

The total amount of energy from food and beverages consumed and measured in joules or calories

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30
Q

What is energy balance

A

The relationship between energy intake and energy expenditure

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31
Q

What will happen if energy intake matches energy expenditure

A

Weight will be maintained

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32
Q

If energy intake is greater than energy expenditure

A

Weight will be gained

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33
Q

What wil happen if energy intake is lower than energy expenditure

A

Weight will be lost

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34
Q

What is an ergogenic aid

A

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

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35
Q

What is a pharmacological aid

A

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

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36
Q

What are the performance benefits of anabolic steroid use

A

Increased muscle mass and strength
Increased speed of recovery
Increased intensity and duration of training

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37
Q

What are the risks of anabolic steroids

A

Irritability, aggression and mood swings
Liver damage and potential heart failure
Acne and hormonal disturbances

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38
Q

What is an ERYTHROPOIETIN (EPO)

A

Naturally produced hormone responsible for the production of blood cells.

39
Q

What is RECOMBINANT ERYTHOPOIETIN (RhEPO)

A

Illegal synthetic product copying natural erythropoietin hormone responsible for red blood cell production

40
Q

What is hyper-viscosity

A

Excessively thickened blood with high resistance to flow

41
Q

What is the performance benefit of erythropoietin use

A

Increased red blood cells and haemoglobin count

Increased oxygen transport and aerobic capacity

Increased intensity and duration of performance before fatigue

42
Q

What are the risks of erythropoietin use

A

Increased blood viscosity
Decreased cardiac output
Increased risk of blood clots and heart failure
Decreased natural production of EPO

43
Q

What is human growth hormone

A

Illegal synthetic product copying natural growth hormone to increase protein synthesis for muscle growth, recovery and repair

44
Q

What are the potential performance benefits of human growth hormone

A

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

45
Q

What are the potential risks of human growth hormone

A

Abnormal bone and muscle development
Enlargement of the vital organs, potentially leading to multi-organ failure
Increased risk of certain cancers and diabetes

46
Q

What is a physiological aid

A

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

47
Q

Blood doping

A

An illegal method of increasing red blood cell content by infusing blood prior to completion

48
Q

What are the potential benefits of performance with blood doping

A

Increased red blood cells and haemoglobin count
Increased oxygen transport and aerobic capacity
Increased intensity and duration of performance before fatigue

49
Q

What are the risks of blood doping

A

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

50
Q

What is intermittent hypoxic training (IHT)

A

Interval training with work intervals performed under hypoxic conditions

51
Q

What is hypoxia

A

A condition where the body is subjected to an inadequate oxygen supply to maintain normal function

52
Q

What is buffering capacity

A

The ability to resist changes in pH

53
Q

What is onset of blood lactate accumulation (OBLA)

A

The point where there is a dramatic rise in the blood lactate levels causing the onset of fatigue

54
Q

What are the potential performance benefits of intermittent hypoxic training (IHT)

A

Increased red blood cell, haemoglobin and oxygen- carrying capacity

Increased intensity and duration before fatigue

55
Q

What are the risks of intermittent hypoxic traning

A

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

56
Q

What are cooling aids

A

A range of products, such as ice vests, packs and baths, used to reduce core temperature, treat injury and speed up recovery

57
Q

What is thermal strain

A

Additional pressure placed on the body by an increase in temperature that can cause short- and long-term negative effects

58
Q

What is cardiovascular drift

A

Upward drift of heart rate during sustained steady state activity associated with an increase in body temperature

59
Q

Performance benefits of cooling aids

A

Reduced core body temperature
Decreased sweating, dehydration and early fatigue
Decreased injury pain and swelling
Increased speed of recovery and repair

60
Q

Risks of cooling aids

A

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

61
Q

What are nutritional aids

A

Nutritional ergogenic aids are aimed primarily at enhancing performance

62
Q

What is the amount, composition and timing of meals of endurance training

A

5-7g of carbohydrates per kg of body mass per day
Pre, post event carbohydrates meals

63
Q

What are pre event meals for endurance training

A

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

64
Q

During event- endurance training

A

30-60g of fast digesting carbohydrates to maintain blood glucose levels

65
Q

Post-event meal- endurance training

A

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

66
Q

Amount, composition and timing of meals for
Strength training

A

5-6 small meals per day every few hours
30% lean protein
Complex carbohydrates
Limited fat intake

67
Q

Pre-training meal : strength training

A

30-60 mins before training - small meal -
Fast-digesting carbs and protein

68
Q

Post-training meal :strength training

A

As soon as practicably possible with I. 2 hours
Fast digesting carbs and protein

69
Q

Glycogen loading

A

The manipulation of carbohydrate intake In the week before completion to maximise stores of glycogen

70
Q

Protocol of glycogen loading - one week before competition

A

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

71
Q

Performance benefits of glycogen loading

A

Increase glycogen stores
Increased endurance capacity
Delays fatigue
Increased time to exhaustion by up to 30 per cent

72
Q

Risks of glycogen loading

A

Poor recovery rates in the depletion phase

Gastrointestinal problems

Risk of injury

73
Q

What happens when your dehydrated

A

Decreased heat regulation
Increased blood viscosity
Increased fatigue
Decreased cognitive function

74
Q

What are electrolytes

A

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

75
Q

What is a hypotonic drink

A

Lower concentration of glucose than the blood stream.

Replaces fluids lost by sweating while still providing small amount of glucose for energy production.

76
Q

What is an isotonic solution

A

Drinks which contain equal concentrations of glucose to the blood stream.
Absorbed at the same rate as water

77
Q

What is a hypertonic drink

A

Drinks which contain a higher concentration of glucose then blood stream
Absorbed at slower rate then water

78
Q

What is creatine supplementation

A

Consumption of creatine monohydrate to increase stores of PC to increase intensity and duration of performance

79
Q

Performance benefits of creatine supplementation

A

Increased PC stores
Fuel for high intensity
Increased intensity and duration of training

80
Q

Risks of creatine supplementation

A

Increased weight gain
Increased water retention
Muscle cramps
Gastrointestinal problems

81
Q

Caffeine

A

A stimulant used to heighten the central nervous system and mobilises fats to prolong aerobic energy production

82
Q

Performance benefits of caffeine

A

Increased nervous stimulation
Increased focus and concentration
Increased mobilisation of fats
Preservation of muscle glycogen
Increased endurance performance

83
Q

Risks of caffeine

A

Diuretic effect leading to dehydration
Insomnia and anxiety
Gastrointestinal problems

84
Q

Bicarbonate

A

An alkaline which acts as a buffer to neutralise the rise in lactic acid associated with intense anaerobic activity

85
Q

Performance benefits of bicarbonate

A

Increased buffering capacity
Increased tolerance to lactic acid
Increased intensity and duration of performance

86
Q

Risks of bicarbonate

A

Possible gastrointestinal probmems
Unpleasant taste
Nausea

87
Q

Nitrate

A

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

88
Q

Performance benefits of nitrate

A

Reduced blood pressure
Increased blood flow
Increased intensity of performance
Delays fatigue

89
Q

Risks of nitrate

A

Headaches
Dizziness
Light headedness

90
Q

What is Vo2 max

A

the maximum volume of oxygen inspired, transported and utilised per minute during exhaustive exercise

91
Q

What is VO2 max measured in

A

ml/kg/min

92
Q

Factors affecting VO2 max

A

age
gender
physiological make up
training

93
Q

Adaptations of aerobic training - Respiratory system
Structural adaptation and the functional effect

A

Stronger respiratory muscles-
Increased mechanics of breathing efficiency
Decreased respiratory fatigue

Increased surface area of alveoli-
Increased external gaseous exchange

94
Q

What is the overall adaptation and effect of aerobic training on the respiratory system

A

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

Pe A-level HK (6 decks)

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