Diet and nutrition Flashcards
Explain why cooling aids are used as a method of improving performance and helping recovery (5)
Reduce core body temperature
Reduce swelling
Treat injuries by reducing pain /soreness
Result in vasoconstriction that reduces blood flow
After removal flush of oxygenated blood helps remove lactic acid
Compare creatine and bicarbonate as ergogenic aids to sports performance (5)
Creatine helps to increase stores of phosphocreatine / PC in muscles and bicarbonate increases removal of lactic acid
Creatine increases maximum strength and bicarbonate increases strength endurance
Both are legal
Both are nutritional aids
Both have similar side-effects or can cause stomach cramps / diarrhoea
Describe intermittent hypoxic training (IHT). Outline one benefit and one risk of intermittent hypoxic training (5)
Intervals of breathing air low in oxygen and normal air
Using a mask to deliver hypoxic air
Sessions last from 15 to 90 minutes
Benefit - Increase in red blood cells / oxygen carrying capacity of blood
Risk - not safe for those with respiratory or cardiovascular health issues
Outline how blood doping is carried out, and give one physiological benefit and one risk involved (3)
Blood is removed from athlete, stored and re-injected into the athlete 4 weeks later
Benefit - increased duration/ intensity of exercise
Risk - increased blood viscosity/ blood pressure
Identify a mineral responsible for the formation of haemoglobin (1)
Iron
Outline the timing and composition of pre-event meals an endurance athlete may use in the hours leading up to
their event. [5]
High carbohydrate meal
Eat 2.5 – 3.5 hours before event
Slow-digesting / low GIcarbohydrates
Eat second meal 1 - 2 hours before event
Fast-digesting / high GI carbohydrates
Outline the physiological implications of a warm up that would be beneficial to a games player before a
match (4)
Increase HR to increase O2
Vasodilation to increase blood flow to muscles
Increase TV/VE to increase volume of O2 for gaseous exchange
Increased elasticity of muscles
Critically evaluate the use of cooling aids as a means of performance enhancement (4)
+ Reduce core body temperature
+ Reduce cardiovascular drift
- Can lead to over-exertion
- Can mask/complicate injuries
Explain the benefits and possible drawbacks of Hydration to improve performance (4)
+ Prevent dehydration / fluid loss
+ Prevent overheating / maintain correct body temperature
- Reduced levels of salt / electrolytes
- Cause nausea / vomiting / headache
Explain the benefits and possible drawbacks of caffeine to improve performance (4)
+ Preserved glycogen stores
+ Improved reaction time
- Dehydration
- High blood pressure
Describe two factors that performers use to work out their (daily) energy expenditure
Basal metabolic rate - the minimum amount of energy required to sustain essential body function at rest
Physical activity energy expenditure - the energy
expended/required to perform tasks
Evaluate the use of glycogen loading to aid performance in sport. (6)
+ Increases glycogen stores
+ Performer can compete for longer
+Delays fatigue or increases time to exhaustion
+ Benefits long distance / runners / swimmers
- Weight gain in the loading phase as more water needed to store additional glycogen
-Low quality / intensity of training in the depletion phase
Outline a function of proteins and a different function of fats in a healthy diet
Protein - essential for growth and repair of muscle
Fats - Energy store
Explain why proteins and fats are important for a marathon runner’s training programme
Protein - Increase growth and repair of muscle cells during training programme so less sessions missed
Fats - needs unsaturated fats for increased aerobic energy production in each session
Outline the main function of fibre and iron
Fibre - normal function of bowel
Iron - component of haemoglobin
