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Pe - Anatomy and Physiology > Diet and Nutrition > Flashcards

Diet and Nutrition Flashcards

1
Q

definition for a carbohydrate?

A

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

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2
Q

What’s a carbohydrate used for?

A
  • used for; energy production, cell division and active transport
  • preferred fuel for exercise (approx. 75% of energy requirements)
  • glycogen and glucose provide fuel for aerobic and aerobic energy production
  • essential for endurance performers
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3
Q

Definition for a protein?

A

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

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4
Q

What’s protein used for?

A
  • found in most foods (milk, eggs, meat and soya)
  • amino acids help with growth and repair of cells and tissues
  • helps make muscle proteins, haemoglobin, enzymes, antibiotics and collagen
  • be broken down to provide energy aerobically (if no other fuel is available)
  • athletes require more protein as they need to build new muscle cells and compensate for increased muscle breakdown during and after intense exercise
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5
Q

Definition of fats?

A

Tryglycerides which provide the body with fatty acids for energy production

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6
Q

What are fats used for?

A
  • Important part of diet and serve to;
    1. insulate nerves
    2. form cell membranes
    3. cushion organs
    4. provide an energy source
  • provide essential fatty acids and fat soluble vitamins A, D and E
  • can also be broken down for aerobic energy production
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7
Q

Definition of vitamins and minerals?

A

Essential organic and inorganic nutrients required for healthy body function

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8
Q

What are vitamins used for?

A
  • essential organic nutrients (small quantities) maintains healthy body functions
  • varied diet means there is no need for supplementation, providing sufficient energy is consumed
  • there are two types of vitamins, fat soluble vitamins and water soluble vitamins
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9
Q

What are fat soluble vitamins

A
  • Stored in body and found in fatty foods and animal products (eggs, veg oils, dairy products)
  • vitamin A, D, E and K
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10
Q

What are water soluble vitamins

A
  • not stored and require regular intake (fruit, vegetables, grains, milk and dairy)
  • vitamin C and B
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11
Q

What are minerals used for?

A
  • essential inorganic nutrients required in small quantities
  • bone and tooth health
  • control body fluids
  • enzyme formation
  • breaking down of food to release energy and normal nerve function
  • found in meat, cereals, fish, dairy, veg, fruits and nuts
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12
Q

What is fibre?

A
  • found in cereals, breads, beans, lentils, fruit and veg
  • helps with the normal function of the large intestine
  • high fibre can reduce cholesterol, risk of diabetes and obesity
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13
Q

What is water?

A
  • accounts for 2/3 of body weight
  • essential to allow for chemical reactions and dissolve/move substances around the body
  • blood plasma is 90% water and carries glucose to the respiring muscles
  • regulates body temp by moving heat to the skin for evaporation or to lung tissue for expiration as water vapour
  • essential for hydration before, during and after exercise
  • dehydration causes decreased plasma volume, stroke volume and increased temp and heart rate
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14
Q

What are factors that affect an individuals energy requirements/expenditure?

A
  • age
  • size
  • gender
  • environment
  • lifestyle
  • metabolic rate
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15
Q

What is energy expenditure

A

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

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16
Q

What is Basal metabolic rate?

A

The minimum amount of energy required to sustain essential physiological function at rest, which can account for as much as 75% of total energy expenditure

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17
Q

What is the thermic effect of food?

A

The energy required to eat, digest, absorb and use food taken in, which accounts for a very small percentage of the total energy expenditure

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18
Q

What is physical activity energy expenditure?

A

The total number of calories required to perform daily tasks, which can be estimated using MET values

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19
Q

Equation for a women’s BMR?

A

BMR = 655+(9.6 x weight in Kg) + (1.8 x height in cm) - (4.7 x age in years)

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20
Q

Equation for a mens BMR?

A

BMR = 66+(13.7 x weight in Kg) + (5 x height in cm) - (6.8 x age in years)

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21
Q

How much does physical activity account for the total energy expenditure?

A

30% of total energy expenditure.
Can be higher for an athlete in training

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22
Q

What’s metabolic equivalent (MET) value

A

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

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23
Q

How do MET’s work?

A

> Sitting quietly, relaxed = 1 MET
light activity = 1-3 MET’s
moderate activity = 3-5.9 MET’s
vigorous activity = 6+ MET’s
- MET’s reflects the ratio of a performers working metabolic rate relative to their resting metabolic rate.

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24
Q

what is energy intake

A

> the total amount of energy from food and beverages consumed and measured in joules and calories
calorific values are easy to fins out and appear on most food packaging or ‘calorie websites’
energy requirements are different for different athletes/performers

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25
Q

what is energy balance?

A

The relationship between energy intake and energy expenditure
> if energy intake matches energy expenditure = weight will remain the same
> energy intake greater than energy expenditure = body fat rise
> energy intake less than energy expenditure = weight loss

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26
Q

What is ergogenic aid?

A

A substance, object or method used to improve or enhance performance
> new technologies and illegal drugs dominate the ergogenic market
> can be legal and illegal
> cycling and athletics seem to get the most headlines

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27
Q

What is the World Anti Doping Association (WADA)

A

> WADA want to lead a ‘collaborative worldwide movement for doping-free sport’
they compile the list of prohibited and non-prohibited substances and methods
because of pharmaceutical advances it has become difficult for the authorities to test for all illegal drugs that are taken
in 2009 WADA introduced the Athlete Biological Passport, which monitors selected variables, including blood and urine data over time

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28
Q

What are pharmacological aids?

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 hormone.
Illegal

29
Q

Definition of Anabolic steroids?

A

A group of illegal synthetic hormones resembling testosterone to promote synthesis for muscle growth, recovery and repair

30
Q

What are anabolic steroids?

A

> quality and quantity of training can be increased, strength and recovery improves
easily accessible (tablets, injection solution or cream)
prohibited in and out of competition and easily detected in urine samples
used for maximal and strength based performers (sprinters and throwers)

31
Q

Side effects of anabolic steroids?

A
  • irritability
  • aggressiveness
  • paranoia
  • acne
  • liver damage
  • heart failure
  • hormonal imbalance
  • testes shrink
  • facial hair and voice deepening (females)
32
Q

Definition of recombinant erythropoietin RhEPO?

A

synthetic hormone responsible for red blood cell production

33
Q

What are erythropoietin (EPO)

A

> naturally produced hormone
responsible for RBC’s
RhEPO can. be supplemented to increase RBC production
injected by athletes, increases RBC’s, increases O2 transport, aerobic transport and thus the intensity and duration of performance
EPO is associated with endurance events
prohibited in and out of competitions
difficult to detect (as a natural hormone)
athletes with a particularly high RBC can be convicted
illegal

34
Q

Side effects of erythropoietin

A
  • hyper viscosity of blood
  • decrease in Q
  • rise in blood clot risk
  • heart failure
  • athletes will need to take blood thinners to reduce risk of health and also reduce risk of detection in testing
35
Q

Definition of human growth hormone (HGH)

A

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

36
Q

What are human growth hormones?

A

> synthetic product copying the natural product hormone
HGH declines with age
supplementation increases protein synthesis for muscle growth and repair
increases metabolism of fats, glucose levels and quality or training
creates an increased % of lean mass
used in maximal and explosive events (power lifiting, sprinting)
HGH is prohibited in and out of competition
difficult to detect as its a natural hormone

37
Q

Side effects of human growth hormone?

A

Used in small doses its safer than testosterone, but in large doses:
- increased bone growth
- increased organ growth
- bone deformities
- hearth failure
- enlarged intestines
- increased risk of certain cancers

38
Q

Definition of nutritional aids?

A

A group of foods and nutrients that can affect your body’s ability to perform at its optimum

39
Q

Nutritional aids used in sport?

A
  • 59% of competition athletes take at least one dietary supplement
  • athletes often find it hard to fit in enough time to consume the amount of energy they need (5000-600 calories a day)
  • nutritional planning is essential to maintain the calories for training and recovery
  • athletes who don’t have access to a qualifies nutritional professional often take supplements w/out a clear understanding of the potential benefits or risks
40
Q

Endurance: what should pre-event meal be? (part 1)

A
  • 3 hrs before an event, endurance performer would eat slow digesting carbohydrate meal.
  • e.g. porridge oats, beans and green veg
  • they contain 1-4g per kg of complex or low glycaemic index (GI) carbohydrates to maximise glycogen stores and prevent glycogen depletion
41
Q

Definition of glycemic index (GI)

A

A rating scale showing how quickly a carbohydrate affects blood glucose levels.
Low GI = slow release
High GI = fast release

42
Q

Endurance: what should pre-event meal be? (part 2)

A
  • 1-2 hrs before the event, a smaller, fast-digesting (simple or high GI) carbohydrate meal
  • honey on bagel, energy bar
  • eaten to top up of glycogen stores and maintain blood glucose levels
  • caution should be taken with consuming glucose supplements immediately prior to an event as the body may try to counteract the raised glucose levels. Lead to dizziness and fatigue (‘Rebound Hypoglycaemia’)
43
Q

Definition of hypoglycemia

A

Low blood glucose levels associated with dizziness, shaking and raised heart rate

44
Q

Endurance: during event?

A
  • body can absorb 60-90g of carbs per hr
  • athletes who compete for longer than an hour should consume regular small amounts (30-60g) of fast digesting carbs to maintain blood glucose levels and preserve muscle glycogen stores
  • glucose tablets, gels, banans, sports drink in breaks of play and change overs
  • carb intake during a performance of less than 45mins has little effect
45
Q

Strength training diet?

A

increasing muscle mass and strength would need a diet of:
- 5-6 small meals per day every few hours
- 30% lean proteins to enhance muscle building and repair (tuna/turkey)
- complex carbs release energy slowly, control sugar levels and minimise the storage of fat (black beans/oatmeal)
- limited fat intake, also provides energy and helps with hormone production (flaxseed/omega-3 fatty acids)

46
Q

Strength training: pre-training diet?

A
  • 30-60mins before training a small meal should be consumed
  • equal quantities of fast digesting carbs and protein (rice, egg whites)
  • fast digested and quickly accessed during a hard session
47
Q

Strength training: post training diet?

A
  • within 2 hours a meal consisting of fast digesting carbs and proteins should be consumed
  • replaces lost glycogen and satisfies the far higher need for protein to boost protein synthesis, and muscle and strength gains
  • due to prep and digestion time, most strength trainers opt for liquids such as protein shakes
48
Q

definition of glycogen/carb loading

A

the manipulation of carbohydrate intake the week before competition to maximise stores of glycogen

48
Q

What is glycogen loading?

A
  • maximise stores of glycogen in muscles and liver (endurance)
  • four phases to glycogen loading:
    1. day 1 - glycogen depleting bout of endurance exercise
    2. day 2-3 - high protein, high fat diet
    3. day 4 - glycogen depleting bout of endurance exercise
    4. day 5-7 - high carb diet whilst training is reduced to resting levels
  • this results in up to 50% higher glycogen stores
  • larger amount of fuel for aerobic energy production
  • increases the duration and intensity of performance
  • reduces fatigue
  • not much use for comp under 30mins
  • can delay exhaustion by up to 30%
    suited to marathon runners and team sports
49
Q

What’s the side effects of glycogen/carb loading?

A
  • gastrointestinal problems
  • lethargy and irritability during depletion phase
  • poor recovery rates during depletion stage
  • hypoglycaemia in the depletion phase
  • affects mental preparation pre comp
50
Q

Hydration?

A
  • dehydration decreases performance and increase negative effects
  • lose 2% of body weight in sweat and it can cause up to 20% decrease in performance due to:
    1. decreased heart regulation and increased temp
    2. increased body viscosity
    3. increased fatigue
    4. decreased cognitive function and skill level
  • WADA = legal
51
Q

Definition of Electrolytes?

A

Salts and minerals, such as sodium and potassium that conduct electrical impulses.
Lost through sweat but essential to replace in order to prevent early fatigue

52
Q

Why are electrolytes important?

A

> loss of the essential electrolytes can cause fatigue and cramping
athletes should be well hydrated before exercise and should continue to replace fluids throughout the performance
for every 1kg lost of body mass, 1 litre should be consumed
composition of fluid is important as the electrolytes lost need to be replaced to promote correct rehydration

53
Q

What is the classifications of sports drinks (that contain glucose and electrolytes)

A
  1. hypotonic solutions
  2. isotonic solutions
  3. hypertonic solutions

> each of these drinks help the athletes with a different type of supplement
it is important to match the drink to the activity

54
Q

What are hypotonic solutions?

A

> contains a lower conc of glucose than the blood stream (4% glucose)
quickly replaces fluid lost through sweating
provides a small amounts of glucose for energy production
used for hydration without an energy boost
suited to jockeys and gymnasts

55
Q

What are isotonic solutions?

A

> contains equal conc of glucose to the blood stream (5-8% glucose)
absorbed at same rate as water
quickly hydrates and supplies glucose
suited to middle and long distance runners and games players

56
Q

What are hypertonic solutions?

A

> contain a higher % of glucose than the blood stream (15%)
absorbed slower than water
used as a post exercise drink to replenish glycogen stores
high levels of glucose can cause dehydration. Extra water will need to be consumed to dilute the carbs for use and storage (thus not used during exercise)
suitable for ultra distance athletes but will need to be used alongside isotonic solutions to help replace the fluids

57
Q

Definition of Creatine supplementation?

A

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

58
Q

What is creatine supplementation?

A

> creatine is produced naturally in the body from amino acids
consumed by eating meat
creatine is stored in the muscle tissue as phosphocreatine (PC)
used as fuel for very high intensity energy production
suitable for weightlifters and sprinters

59
Q

How can creatine be supplemented in diet?

A

> diet can be supplemented with creatine
easily accessed as creatine monohydrate (health food shops and online) Powder, capsule and tablet (can be combined with protein in powder form)
can increase PC muscle stores by 50%
allows training at higher intensity for longer
creatine supplementation could give weightlifter extra energy required for 2 more lifts per set (strength gain)
increase in muscle mass

60
Q

What are the side effects of creatine supplement?

A
  • increased weight gain
  • increased water retention
  • muscle cramps
  • gastrointestinal problems
  • long term effects on health is unclear
61
Q

Definition of Caffine?

A

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

62
Q

What is caffeine?

A

> increased the breakdown of fat as a fuel for energy production
easily consumed in coffee, energy drinks or tablet form
3-9mg per kg of body weight (2-6 cups) of coffee 1 hour before comp can inc the aerobic capacity of endurance performers
increase use of fats as a duel preserves the glycogen stores for higher intensity bouts (delays fatigue)
improves alertness, concentration and reaction time
no proven effects on sprint performances
WADA = legal

63
Q

What sides effects?

A
  • diuretic effect can lead to dehydration
  • insomnia and anxiety
  • gastrointestinal problems
64
Q

Definition of Bicarbonate?

A

An alkaline which acts as a buffer to neutralise the rise in lactic acid associated with intense anaerobic activity. Its use is known as ‘soda loading’

65
Q

What is the importance of Bicarbonate HCO3-?

A

> alkaline which acts as a buffer to neutralise rise in acidity of blood stream
during high intensity, LA accumulates and releases hydrogen ions (induces fatigue)
0.3g sodium bicarbonate per kg of mass, consumed 1hr before competition will inc bodies tolerance to LA, buffering hydrogen ions, drawing acid out of the muscle cell and neutralising the blood stream
delays fatigue and incs intensity and duration of performance (OBLA)

66
Q

How can bicarbonate be consumed?

A

> as baking soda (sodium bicarbonate)
known as ‘soda loading’
suitable for events lasting 1-7mins (400m - 1500m, rowing)

67
Q

What are the side effects of Bicarbonate?

A
  • gastrointestinal problems
  • unpleasant taste
  • causes nausea
68
Q

Definition of Nitrates?

A

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

Pe - Anatomy and Physiology (10 decks)

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