Diet and Nutrition Flashcards
energy expenditure
the using up of energy
glucose
a simple sugar which is used as an energy source by the body
glycogen
the stored form of glucose
nutritional aid
food and drink which help to optimise energy levels
aerobic capacity
the ability of an individual to undergo sustained aeorobic exercise
atherosclerosis
the build up of plaque in an artery
competition phase
stage occuring during the season, focusing on maintaining preformance levels
continuous training
constant period of traning with no rest breaks
flexibility
the range of motion at a joint
high intensity interval training (HIIT)
short bursts of highly intense exercise, followed by periods of rest
macrocycle
a division of periodisation - consists of a number of mesocycles and targets the overall traning goal
mesocycle
a division of periodisation - consists of a number of microcycles and lasts roughly a month
metabolic
facotrs or adaptations which impact on the chemical processes of the body
microcycle
a division of periodisation - traning that lasts up to a week
plyometrics
training focused on improving the power of muscular contractions
preparatory phase
stage occuring during pre-season, focusing on improving fitness
quantatitve data
data which is in the form of numercial value (numbers)
qualatative data
data which is descriptive in nature
objective data
data which is collected via someone seeing or hearing the data being collected
subjective data
cannot be heard or seen but is generally told to someone
validity
the ability of a test to measure what is supposed to
reliability
if a test was repated in the exact conditions, the result would be exactly the same
tapering
reducing the amount of traning while keeping the intensity the same
transition phase
stage occuring after competition but prior to pre-season, focusing on rest
VO2max
the maximal volume of oxygen that can be comused and utilised by the body
vitamins
micronutrients that are required in small amounts, there are 4 main vitamins that have excercise relates functions (vitamins C, D, B-12 and B-complex)
vitamin C
- improves immune functions which allows atheletes to aviod infections, illnesses and maintains and repairs the health of bones and connective tissues
- found in green veg and citrus fruits
Vitamin D
- improves bone health by assisting the absorption of calcium which is required for bone remodelling
- supports protein synthesis and increases ATP sotres providing more energy
- found in fatty fish and diary products such as milk and cheese
Vitamin B-12
- aids the production of red blood cells which improves oxygen transport
- can increase metabolism and therefore maintains lean body mass
- increases energy production
- found in fish, meat and eggs
Vitamin B-complex
- used in the production of energy by assisting the breakdown of food
- found in multivitmin tablets, fortified breads, tuna, berries and vegetables
minerals
minerals are micronutrients, repquired in small amounts. there are 3 main minerals that have an exercise-related function (calcium, iron, sodium)
calcium
- required for bone regeneration and for muscular contractions
- can be found in dairy products like milk and yogurt
Iron
- required for effective transportation of oxygen through the production of haemoglobin
- found in red meat, brown rice and fish
sodium
- required for maintaining electrolyte balance
- found in olives, eggs, table salt and sports drinks
proteins
- minor source of energy
- role in tissue repair, muscle protein synthesis and recovery
- allow muscle to repair and adapt to traning loads
- should be comsumed immediatly after a traning session in order to aid recovery of muscle cells
sources: meat, eggs, milk
carbohydrates
- main source of energy
- broken down into glucose and absorbed into the blood stream
- sotredd as glycogen in the body which can be released into the blood stream when required
- fuels aeorbic exercise such as long distance running and anaerobic exercise such as sprinting
- there are simple and complex carbohydrates
complex carbohydrates
- complex carbohydrates release energy slowly and therefore sustain endurance type activities
- found in foods such as bread pasta and rice
simple carbohydrates
- simple carbohydrates release energy wuickly but cannot sustain exercise for long periods, - they are found in processed sugary foods such as chocolate bars as well as fruit
fibre
- foods contaning carbohydrates are also good sources of dietary fibre
- fibre aids the process of digestion and also reduces the rate at which glucose is released into the blood which makes energy release more sustainble and aviods spikes in blood glucose levels
fats
- main source of energy during low-intensity exercise
- stored in adipose tissue within the body
- there are two types of fat (saturated and unsaturated fat)
saturated fat
- provides the body with cholesterol and are associated with increase in weight and cardiovascular disease
- trans fats are natural or man-made saturated fats which are combined with food products to increase their life span, they provide energy but can increase levels of low-density lipoproteins
unsaturated fats
- fats that contain less cholesterol and are therefore considered better for your cardiovascular health
- sources: olive oil, salmon, avocardos
2 types of cholesterol: Low density lipoproteins
- they transfer cholesterol to the tissues of the body but some can build up on the walls of the arteries and increae the risk of cardiovascular disease
2 types of cholesterol: high density lipoproteins
- transfer cholesterol in the blood to the liver to be broken down and removed from the body, the reduce the risk of cardiovascular disease
water
- hydrates the athelete, preventing dehydration and replaces fluids lost by sweating
required in order to aviod dizziness, increased body temp, increased heart rate and headaches
caffeine
- reduces percieved effort and ecourages glycogen sparing
- improves muscular contraction and increases awareness and alertness
- usefull for endurance atheletes who benefit from the increased fat metabolism during exercise that occurs after comsuming caffeine
- risks: irritability, irregular heart rate
bicarbonate
- helps to buffer lactic acid in the blood and therefore reduces the fatiguing effect of lactic asid during anaerobic exercise
- risks: nausea, unsettled stomach
creatine
- increases power and strength by providing creatine to fuel the ATP-PC system which allowed atheletes to exercise anaerobically for longer using this system
- also aids recovery by restoring the creatine stores of the body
- risks: kidney damage, excess water retention
glycogen loading
- atheletes can deplete their glycogen stores by consuming a diet high in protein and preforming high levels or exercise a week before competition
- they can then comsume a diet high in carbohydrates for three days as this leads to super compensation of glycogen and increases the glycogen stores available during an endurance event
- risks: feeling bloated, nausea, issues with digestion
a healthy balanced diet contains
- bread, rice, potatoes and pasta
- dairy
- fatty and sugary foods
- meat, fish, eggs and beans
- fruit and vegetables
