Diet and Nutrition and their effect on physical performance (1.2a) Flashcards
1
Q
the government recommendation for calories for a 19-50 year old man is..
A
2500 calories per day
2
Q
the government recommendation for calories for a 19-50 year old woman is…
A
2000 calories per day
3
Q
the goverment recommendation for how much of your diet should be carbohydrates per day is…
A
55%
4
Q
the goverment recommendation for how much of your diet should be protein per day is…
A
15%
5
Q
the goverment recommendation for how much of your diet should be fats per day is…
A
no more than 30%
6
Q
the government recommends _ different portions of fruit and veg per day
A
5
7
Q
carbohydates in the diet are needed for…
A
energy production
8
Q
the two types of carbohydate are…
A
simple and complex
9
Q
where are starches from complex carbohydrates strored?
A
as glycogen in liver and muscles
10
Q
where are sugars from simple carbohydrates stored?
A
circulate in the bloodstream as glucose
11
Q
examples of complex carbohdrates are…
A
rice
potatoes
12
Q
examples of simple carbohydrates are…
A
fruit
honey
13
Q
what are proteins used for in the body?
A
- growth and repair of muscle tissues
- making muscle proteins
- making haemoglobin
- making enzymes, anitbodies and collagen
14
Q
give an example of a source of protein
A
milk
eggs
chicken
15
Q
what are fats used for in the body?
A
insulate nerves, form cell membranes and
cushion organs
and provide an energy store
16
Q
the two types of fat are:
A
unsaturated
saturated
17
Q
give an example of a source of unstaurated fatty acids
A
avocado
olive oil
18
Q
give an example of a source of saturated fatty acids
A
butter
bacon
19
Q
what effect do unsaturated fats have on the body?
A
boost delivery of oxygen
improve endurance recovery
reduce joint inflammation
20
Q
why should intake of saturated fatty acids be limited?
A
to reduce risk of cardiovascular disease
21
Q
what are vitamins and minerals needed for in the body?
A
maintaining heathly bodily functions
22
Q
the 3 minerals are…
A
calcium
phosphorous
iron
23
Q
calcium is essential for…
A
bone health, muscle contraction, nerve transmission and blood clotting
24
Q
iron is essential for..
A
formation of haemoglobin, enzyme reactions and the immune system
25
phosphorous is essential for...
bone health and energy production
26
vitamin A is essential for..
antioxidant properties and eye health
27
vitamin D is essential for..
bone health and
protection against cancer and heart disease
28
vitamin E is essential for...
antioxidant properties
skin and eye health
29
vitamin K is essential for...
blood clotting
bone health
30
vitamin C is essential for...
skin
blood vessels
soft tissues
31
vitamin B is essential for...
breakdown of food
haemoglobin formation
skin and eye health
32
what is fibre used for in the body?
essential for function of the large intestine
33
give an example of a source of fibre
cereals
bread
beans
lentils
fruit and veg
34
what is water used for in the body?
stops dehydration
allows fibre to work properly
provides bulk in the bowel
35
dehydration can result in...
decreased plasma volume
decresed stroke volume
increased tempertaure and HR
36
define energy
the ability to perform work, meausured in joules or calories
37
if somone fails to consume sufficient calories the negative impact of this will be:
muscle loss
decreased intensity and duration of performance
increased risk of fatigue, injury and illness
38
define energy expenditure
the sum of basal metabolic rate and the thermic effect of food and the energy expended through physical activity
39
define basal metabolic rate
the minimum amount of energy required to sustain essential physiological function at rest
40
how much energy does basal metabolic rate use?
can account for as much as 75% of total energy expenditure
41
define thermic effect of food
the energy required to eat, digest, absorb and use food taken in
42
define energy intake
the total amount of energy from food and bevergaes consumed, measured in joules or calories
43
define energy balance
the relationship between energy intake and energy expenditure
44
METs are used to
give a picture of energy expenditure
45
total energy expenditure =
BMR + TEF + physical energy expenditure
46
if more energy is taken in than expended...
the person will gain weight
47
is more energy is lost than taken in...
the person will lose weight
48
is energy in equals energy expended...
weight stays the same
49
define erogenic aid
a substance, object or method used to improve or enhance performance
50
define pharmalogical aids
a group of ergogenic aids taken to increase the levels of hormones or neural transmitters
51
the three types of ergogenic aids are...
1. pharmalogical aids
2. physiological aids
3. nutritional aids
52
the 3 types of pharmalogical aids used in sport are...
1. anabolic steroids
2. erythropoetin (EPO)
3. human growth hormone (HGH)
53
what are anabolic steroids?
synthetic derivates of testosterone in tablets, creams or injected
54
are anabolic steroids illegal?
yes
55
what are 3 of the benefits of anabolic steroids?
increased muscle strength and mass
increased recovery
increased intensity and duration of training
56
what are 3 of the risks of anabolic steroids?
irritability
liver damage
heart failure
acne
hormonnal disturbances
57
what is erythropoetin (EPO) ?
a hormone made by the body, RhEPO is the synthetic version
58
is EPO illegal?
yes
59
what are 3 of the benefits of EPO ?
increaesed red blood cells & haemoglobin
increased O2 transport & aerobic capacity
increased intensity and duration of performance
60
what are 3 of the the risks of EPO?
increased blood viscosity
decreased cardiac output
increased blood clot risk and heart disease
decreased natural production of EPO
61
what is human growth hormone (HGH) ?
synthetically produced HGH used by athletes in place of anabolic steroids
62
what is human growth hormone (HGH) ?
synthetically produced HGH used by athletes in place of anabolic steroids
63
is HGH illegal?
yes
64
what are 3 of the benefits of HGH ?
increased muscle mass & strength
increased fat metabolism
increased blood glucose
increased recovery
increased duration & intensity of training
65
what are the risks of HGH ?
abonormal bone and muscle devlopment
enlargement of vital organs
increased risk of cancer and diabetes
66
what kind of athletes are most likely to use anabolic steroids?
weightlifters, sprinters
power athletes
67
what kind of athletes are most likely to use EPO?
endurance athletes e.g. tour de france cyclists
68
what kind of athletes are most likely to use HGH?
all athletes
69
define physiological aid
a group of erogogenic aids used to increase adaption of the body and thus increase performance
70
the 3 types of physiological aids used in sport are...
blood doping
intermittent hypoxic training (IHT)
cooling aids
71
what is blood doping?
athletes blood is removed 4-6 weeks before competition, body replenishes its stores then the stored blood is reinjected into them 4 weeks later. increasing overall red blood cell volume
72
is blood doping illegal?
yes
73
what are 3 benefits of blood doping?
increased red blood cells, therefore more haemoglobin
increased O2 transport and aerobic capacity
increased intensity and duration of performance
74
what are 3 risks of blood doping?
increased blood viscosity
decreased cardiac output
increased risk of blood clots and heart disease
risk of transfusion infections
75
what type of athlete is most likely to use blood doping?
endurance athletes
76
what is intermittent hypoxic traing (IHT) ?
interval training with work intervals in hypoxic conditions. the athlete lives at sea level but trains in hypoxic conditions.
77
is intermittent hypoxic training illegal?
no
78
what are 3 benefits of hypoxic training?
allows acclimatisation for events at altitude
increased red blood cells, therefore more haemoglobin
increased intensity and duration before fatigue
increased mitochondria & buffering capacity
79
what are 3 risks of hypoxic training?
benefits lost when IHT stops
may disrupt training patterns
hard to reach normal work rates
decreased immune system & risk of infection
dehydration
80
what type of athletes are most likely to use intermittent hypoxic training?
endurance athletes
81
what are cooling aids?
products like ice vests, packs and baths that are used to reduce core tempertaure and speed of recovery
82
how should cooling aids be used pre competition and why?
ice vests used 10-30 mins before
to reduce temperaure to sustain intensity and speed
83
how should cooling aids be used post competition?
ice baths
after ice bath the muscle tissue is flushed with nutrient rich oxygenated blood
84
how should cooling aids be used for injuries?
ice packs used as part of PRICE
85
is using cooling aids illegal?
no
86
what are 3 of the benefits of cooling aids?
reduced core body temperature
decreased sweating, dehydration and early fatigue
decreased injury pain and swelling
increased speed of recovery
decreaesed DOMS
87
what are 3 of the risks of cooling aids ?
difficult to percieve exercise intensity
ice burns and pain
can mask injuries
dangerous for people with hypertension
88
what type of athletes would used cooling aids?
all athletes
89
how do cooling aids speed up recovery?
vessels constrict, capillaries dilate and oxygenated blood flows back to the muscles with fresh oxygen
90
when should carbohydrate loading before an event start?
one week before
91
what type of training is done on day 1 of carb loading and why?
intense excercise to deplete glycogen stores
92
what type of food is eaten on day 2 and 3 of carb loading?
high protein and high fat diet
93
what type of training is done and why on day 4 of carb loading?
intense excercise to deplete glycogen stores further
94
what type of training is done and what is eaten on days 5-7 of carb loading?
high carbohyrate diet
and tapering training or rest
95
what are 3 of the benefits of carb loading?
increased glycogen stores
increased endurance capacity
increased time to exhaustion
delays fatigue
96
what are 3 drawbacks of carb loading?
poor recovery rates in depletion phase
gastrointestinal problems
increased risk of injury
97
what type of athletes use carb loading?
endurance athletes
98
3 hours before an event what should an athlete eat?
carbohydrate meal with a low glycaemic index
99
1-2 hours before an event what should an athlete eat?
a high glycaemic index food
100
what is the purpose of a pre event meal?
tops up liver glycogen
maintains blood glucose levels
101
a pre training meal should be eaten _________ before training
30-60 minutes
102
during an event that lasts over an hour what should an athlete do to maintain their energy level?
eat small amounts
103
what effect does eating during an event have?
tops up liver glycogen
maintains blood glucose levels
104
give an example of when someone would feed during an event
energy gels in a marathon
banana after a set in tennis
105
when should the post event meal be consumed?
within the first 30 mins after the event and repeat every 2 hours fr up to 6 hours after
106
what should a post event meal contain?
fast digesting carbohydrates e.g. white bread
107
what effect does a post event or post training meal have on an athlete?
promotes faster recovery rate of glycogen
108
when should a post training meal be consumed?
within 2 hours after training has finished
109
dehydration decreases performance due to:
increased temperature
increased blood visocsity
increased heart rate
increased fatigue
decreased cognitive function and skill level
110
the three types of sports drink are...
hypotonic
hypertonic
isotonic
111
describe a hypotonic drink
a drink with a lower concentration of glucose than the blood
112
what type of exercise is a hypotonic drink used for?
prolonged exercise
113
describe a isotonic drink
a drink with equal concentration of glucose to the blood
114
what type of exercise is a isotonic drink used for?
events over 1 hour
115
describe a hypertonic drink
a drink with a higher concentration of glucose than in the blood
116
what type of exercise is a hypertonic drink used for?
used during recovery
117
what are 4 dietary supplements used in sport?
creatine supplemments
caffeine
bicarbonate
nitrates
118
what is creatine?
a powder or tablet supplement that increases PC stores in a muscle for high intensity energy production
119
is creatine supplements illegal?
no
120
what are 3 of the benefits of taking creatine supplements?
increased PC stores
increaesd intensity and duration of training
increased maximum and explosive strength
121
what are 3 of the drawbacks of creatine supplements?
increased weight gain
increased water retention
muscle cramps and gasrointestinal problems
122
what type of athletes would used creatine supplements?
power athletes like weight lifters & sprinters
123
is using caffine legal?
yes
124
what are 3 of the benefits of caffeine?
increased nervous stimulation
increased concentration
increased fat metabolism
preservation of muscle glycogen
increased endurance performance
125
what are 3 drawbacks of caffeine?
diuretic effect
insomnia and anxiety
gastrointestinall problems
126
is taking bicarbonate illegal?
no
127
what are 3 benefits of taking bicarbonate?
increased buffering capacity
increased lactic acid tolerance
increased intensity & duration of performance
128
what are 2 drawbacks of bicarbonate?
gastrointestinal problems
unpleasant taste - causing nausea
129
what type of events would be benefited the most from taking bicarbonate?
1500m run
130
what are nitrates?
inorganic compounds that dilate blood vessels and reduce blood pressure
131
is taking nitrates illegal?
no
132
what are 3 benefits of nitrates?
decreased BP
increased blood flow
increased intensity & duration of performance
delays fatigue
133
what are 2 drawbacks of nitrates?
headaches & diziness
possible carcinogenic
134
what are sources of nitrates?
root vegetables
