Brainscape's Knowledge GenomeTM

Browse over 1 million classes created by top students, professors, publishers, and experts.


See full index

PE- exercise physiology > diet and nutrition > Flashcards

diet and nutrition Flashcards

1
Q

what are the requirements of carbohydrates

A

50-60%

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
2
Q

what are the requirements of protein

A

10-20%

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
3
Q

what are the requirements of fat

A

20-30%

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
4
Q

what are the average calories for men and women

A

women- 1800
men- 2000

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
5
Q

what will affect athletes needing higher calorie intakes

A

intensity and duration of training

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
6
Q

what is it important an individual has

A

a neutral energy balance

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
7
Q

what are the types of carbs

A

simple and complex

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
8
Q

what are simple carbs

A

fast release energy

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
9
Q

what are complex carbs

A

slow release energy

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
10
Q

how are carbs converted to energy

A

initially converted to glucose in the blood stream where it used for energy

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
11
Q

how are carbs stored

A

as glycogen in the muscles and liver

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
12
Q

what is the glycaemic index

A

the rate at which glucose is released into the blood stream

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
13
Q

what are GI food ranked on

A

scale of 1-100 (glucose is ranked 100)

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
14
Q

what do high GI foods provide

A

a rapid surge in blood glucose levels, releasing energy quickly

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
15
Q

what so low GI food supply

A

a slower energy release rate so levels are maintained so sustains energy

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
16
Q

where is energy stored if it isnt used

A

stored as fat in adipose tissue

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
17
Q

how can diabetes occur

A

if too much glucose is eaten as the body become tolerant to the insulin

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
18
Q

when should you eat high GI foods

A

3 hours before training and 30 mins after

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
19
Q

what do fats provide

A

energy for long duration and low intensity aerobic exercise
insulation
positive weight gain

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
20
Q

what does fat provide us with

A

transports vitamins A D E K
provides the essential fatty acids

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
21
Q

what do HDL do

A

removes LDL deposits

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
22
Q

what do LDL do

A

blocks arteries and limit blood flow

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
23
Q

what are proteins good for

A

required for muscle growth and repair, enzyme, hormone and haemoglobin production

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
24
Q

what are proteins made of

A

amino acids

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
25
Q

are proteins an energy source

A

yes when all carbs and fat sources have run out

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
26
Q

what happens if you eat too much protein

A

stored as fat or excreted in urine

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
27
Q

what are vitamins for

A

chemical processes in the body

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
28
Q

what does vitamin a do

A

maintenance of skin, mucus membranes, bones, teeth, hair and vision

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
29
Q

what does vitamin d do

A

helps the absorption of calcium

30
Q

what is calcium for

A

strong bones and teeth, heart function, blood coagulation and muscle contraction

31
Q

what is iron for

A

production of haemoglobin in red blood cells vital for oxygen transport

32
Q

how much less oxygen is needed for carbs to be metabolised compared to fats

A

15%

33
Q

how long does it take for energy to be released from fats and why

A

20 mins of low intensity exercise because of their long chain structure and extra oxygen required to break them down

34
Q

what % of total fuel can fats never provide

A

50-60%

35
Q

what is the main fuel source

A

phosphocreatine

36
Q

how long until phosphocreatine runs out

A

10-12 secs

37
Q

what is phosphocreatine

A

naturally occurring compound derived from amino acids that produces energy extremely quickly

38
Q

if the athlete has a high VO2 max what happens to fats

A

the longer fats will be metabolised which saves carbs for high intensity bursts of exercise

39
Q

what happens to glycogen and PC stores if the individual has a high anaerobic fitness

A

the greater those stores are which allows them to train at a high intensity for longer

40
Q

what are the stages of carbo-loading

A
  1. depletion stage- 6 days prior reducing muscle glycogen stores
  2. tapering stage- reduce the intensity and volume of training
  3. loading stage- increasing the intensity and volume of training
41
Q

why is carbo loading effective

A

delays fatigue
enables athlete to work at a higher intensity for longer

42
Q

why do athletes need to refuel after training

A

to re synthesis muscle and liver glycogen stores and aid muscle growth and repair
the body is mos receptive to refilling glycogen stores when fully depleted immediatley following exercise

43
Q

how long should athletes refuel for after training

A

30 mins

44
Q

what are the physiological effects of dehydration on performance

A

increase sweating
decrease blood plasma volume
increase blood viscosity
increase heart rate
increase breathing rate
decrease slower transport of oxygen and nutrients
increase levels of CO2 and increase lactic acid
fatigue due to impaired energy levels
poor regulation of body temperature (thermoregulation)

45
Q

how much water should be drank in a 24 hour period prior to competition

A

4-7 litres

46
Q

how much water should be drank prior to competition and how long before

A

2 litres 2-3 hours before

47
Q

what factors depend on how much fluids should be drank during exercise

A

weather and size of individual

48
Q

how much and how often should you be drinking during exercise

A

150-250 ml every 10-20 mins

49
Q

why should you drink energy drinks if training for 90 mins or longer

A

to replace depleted glycogen stores

50
Q

how much should you re hydrate after training

A

for every 1kg of body weight that is lost approximately 1 litre of water should be consumed

51
Q

what are the 3 types of sports drinks and what are they

A

hypotonic (low glucose- replace fluids but had no added carbs)
isotonic (high glucose- replace fluids lost and a boost of carbs)
hypertonic (high glucose- to supplement carb intake)

52
Q

how much carb content is in each sports drink

A

hypotonic (1-3%)
isotonic (6-8%)
hypertonic (10%+)

53
Q

what 3 things make a supplement legal

A

enhances performance
reduces recovery time
limits fatigue

54
Q

what does protein (whey and casein) do

A

amino acids help repair microfiber tears in the muscle and re-build stronger structure (muscle hypertrophy)

55
Q

what are the possible side effects of protein

A

weight gain if training doesnt provide neutral energy balance

56
Q

what does creatine monohydrate do

A

increases muscle phosphocreatine stores allowing more energy for longer

57
Q

what are the possible side effects of creatine

A

weight gain
long term effects are unknown
muscle cramps
liver and kidney damage
may limit aerobic perfromace

58
Q

what does caffine do

A

improved alertness as it limits certain brain signals reducing fatigue
it mobilises fats as an energy source rather than relying on glycogen

59
Q

what are possible side effects of caffeine

A

anxiety
insomnia
irregular heart beat
diuretic
impairs fine motor skills

60
Q

what are the 3 things that cause a supplement to be illegal

A

(needs 2 of these things)
enhances performance
threat to athletes health
violates spirit of the sport

61
Q

what does anabolic steroids do

A

increases lean body weight
allows athletes to train harder, recover faster and increase muscle mass

62
Q

what are the effects of anabolic steroids

A

liver damage
heart problems
acne
aggression and mood swings

63
Q

what are human growth hormones

A

in large doses- increase muscle mass and weight loss
in small doses - aid recovery and ignite ageing process

64
Q

what are the effects of taking human growth hormones

A

heart problems
cardiovascular disease
glucose intolerance
increase blood lipids

65
Q

what is erythropietin (epo)

A

stimulates red blood cell production and increases haemoglobin levels
improves aerobic capacity and vo2 max

66
Q

what are the side effects of taking erythropietin (epo)

A

increase blood viscosity
stroke and heart disease
death

67
Q

what are stimulants

A

increase alertness and help overcome fatigue by increasing blood flow and heart rate

68
Q

what are diuretics and masking agents

A

remove fluid from the body which can hide other drug use or loose weight

69
Q

what are the side effects of diuretics and making agents

A

dehydration
hypertension
electrolyte imbalance
seizures

70
Q

what are beta blockers

A

reduce heart rate blood pressure and muscle tremors

71
Q

what are side effects of beta blockers

A

dizziness
drowsiness or fatigue
dry mouth
headaches

PE- exercise physiology (3 decks)

Brainscape helps you reach your goals faster, through stronger study habits.
© 2024 Bold Learning Solutions. Terms and Conditions