diet and nutrition

Question 1

what is the recommended calorie consumption per day

Answer 1

men – 2,550 calories a day

for women – 1,940 calories a day

Question 2

proportions of a balanced diet

Answer 2

• starchy carbs = 38%
• fruit and veg = 40%
• diary = 8%
• beans, fish, other proteins = 12%
• oils and spreads = 1%

Question 3

carbohydrates are essential for…

and the forms they can be consumed in…

Answer 3

• energy production, cell division, active transport, formation of molecules
• 75% of energy requirements
• starches (rice, potatoes) stored as glycogen in liver and muscles
• sugars (fruit, honey) circulate in blood stream as glucose

Question 4

protein function and importance to sports performers

Answer 4

• made of amino acids that build and repair muscles
• strength athletes require more
• found in fish, eggs

Question 5

what are the two types of fat? and the functions and importance within sport?

Answer 5

• unsaturated fats - healthy
• saturated fats - unhealthy
• provide muscles with source of fuel for ATP
• helps body absorbs vitamins
• broken down into fatty acids (low intensity aerobic exercise) and glycerol

Question 6

vitamins and minerals functions and importance in sports

Answer 6

• boost immune system
• support normal growth and development
• helps function of healthy body cells
• builds stronger bones, helps Hb carry O2 and production of RBC’s

Question 7

fibre function and importance in sport

Answer 7

• keeps digestive system healthy

- can prevent CHD, weight gain, diabetes

Question 8

water function and importance in sport

Answer 8

• makes up 60-70% body weight

- helps regulate HR, body temp, transport of essential nutrients

Question 9

define energy intake

Answer 9

total energy consumption

Question 10

define energy expenditure and equation

Answer 10

total energy used (BMR + activity + thermic effect)

Question 11

define energy balance

Answer 11

relationship between intake and expenditure

Question 12

define basal metabolic rate (BMR)

Answer 12

BMR is the minimum number of calories required for basic functions at rest

Question 13

define resting metabolic rate (RMR)

Answer 13

the number of calories that your body burns while it’s at rest

Question 14

define thermic effect

Answer 14

energy burned through eating and digesting food

Question 15

define metabolic equivalent (MET)

Answer 15

measure expressing energy expenditure during exercise

Question 16

what are ergogenic aids

Answer 16

substance, object or method used to improve or enhance performance

Question 17

what are pharmacological aids

Answer 17

group of ergogenic aids taken to ↑ levels of hormones naturally produced by body: anabolic steroids, erythropoietin, human growth hormone

Question 18

what are anabolic steroids and + & -

Answer 18

-illegal synthetic hormone, (resembling testosterone) promotes protein synthesis for muscle growth recovery and repair
+increased muscle mass and speed of recovery
-liver damage, agression

Question 19

what is erythropoietin (EPO) and + & -

Answer 19

-naturally produced hormone for production of RBC, RhEPO = illegal product coping EPO to ↑RBC’s. EPO abuse can lead to hyper-viscosity (thickened blood with resistance to flow)
+↑RBC & Hb,

Question 20

what is human growth hormone (HGH) and + & -

Answer 20

-illegal synthetic product coping natural growth hormone to ↑protein synthesis for muscle growth and repair

Question 21

physiological aids

Answer 21

group of aids to ↑adaptation by body to ↑ performance: blood doping, IHT, cooling aids

Question 22

blood doping and include + & -

Answer 22

-illegal method of ↑ RBC by infusing blood prior to comp
+delay fatigue, increase RBC
-↑ blood viscosity, ↓ cariac output

Question 23

intermittent hypoxic training + & -

Answer 23

-interval training with work intervals done under hypoxic conditions (low ppO2)
+altitude training, delay OBLA, ↑ Hb and O2 capacity
-↓ immune function, ↑ risk of injury

Question 24

cooling aids and include + & -

Answer 24

range of products (ice vests, baths) used to reduce core temp, treat injury and speed up recover. Pre/post event and injury
+↓ core temp, ↓ sweating and injury and swelling
-hide/complicate injuries

Question 25

nutritional aids - carb loading and include + & -

Answer 25

1. glycogen depleting + endurance exercise
2. high carb diet and tapered training
   + ↑ glycogen stores, endurance capacity
   - hypoglycaemia (low blood glucose levels)

Question 26

creatine supplement and include + & -

Answer 26

• consumption of creatine monohydrase to ↑ + PC stores for intensity and duration
• ↑ weight gain, muscle cramps

Question 27

caffeine and include + & -

Answer 27

-stimulant to heighten central nervous system and mobilise fats to prolong aerobic energy production
+↑ metabolism, nervous stimulation
-dehydration

Question 28

bicarbonate and include + & -

Answer 28

-alkaline that acts as a buffer to neutralise lactic acid
+↑ buffering capacity, delay OBLA
-gastrointestinal problems

Question 29

nitrate and include + & -

Answer 29

-inorganic compounds that dilate blood vessels
+↓ blood pressure, ↑blood flow to muscles
-headaches, dizziness