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Spalding High School A Level PE > Ergogenic aids, diet and nutrition > Flashcards

Ergogenic aids, diet and nutrition Flashcards

1
Q

There are 3 types of sports drinks: hypotonic, _________ and hypertonic

A

isotonic

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2
Q

Iron is responsible for the formation of h__________

A

haemoglobin

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3
Q

Phosphorus is required for bone health and e_____ production

A

energy

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4
Q

What effect do nitrates (found in roots vegetables) have on blood vessels?

A

dilation-increasing blood flow and oxygen carrying capacity

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5
Q

Creatine increases a performers __stores allowing them to perform at a very high intensity for a longer duration

A

PC

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6
Q

What is BMR + TEF + Physical activity energy expenditure the calculation for?

A

Energy expenditure

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7
Q

Side effects of blood doping are increased blood viscosity, blood clots and risk of i_______

A

infection

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8
Q

The side effects of EPO are increased blood v_______ and increased risk of b____ clots

A

viscosity, blood

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9
Q

Anabolic steroids are good for increased m_____ mass

A

muscle

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10
Q

Is blood doping illegal or legal?

A

Illegal

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11
Q

What type of athlete would benefit from the use of EPO?

A

Endurance (Aerobic)

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12
Q

What percentage of your diet should be fats?

A

30%

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13
Q

E____ b______ is the relationship between energy intake and energy expenditure

A

Energy balance

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14
Q

Blood doping involves the removal and rein____ of red blood cells

A

fusion

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15
Q

_ is required to eat, digest, absorb and use energy taken in from food

A

TEF

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16
Q

Vitamin A has anti______ properties

A

oxidant

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17
Q

Fibre is found in cereals, breads, f___ and vegetables

A

fruit

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18
Q

Cooling aids can be used in the forms of ice baths, ice p___ and cold towels

A

packs

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19
Q

What type of athlete use IHT?

A

Endurance (Aerobic)

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20
Q

Vitamin K is responsible for blood clotting and b___ health

A

bone

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21
Q

Is EPO legal or illegal?

A

Illegal

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22
Q

Which day of glycogen loading involves intense exercise to deplete glycogen stores?

A

Day 1

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23
Q

EPO is an artifically produced h________

A

hormone

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24
Q

What type of athlete would use blood doping?

A

Endurance (Aerobic)

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25
Q

What percentage of your diet should be protein?

A

15%

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26
Q

Is HGH legal or illegal?

A

Illegal

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27
Q

What type of athletes use glycogen loading?

A

Endurance (Aerobic)

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28
Q

Is glycogen loading legal or illegal?

A

Legal

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29
Q

What are nitrates good for?

A

Increased intensity + duration of performance, delaying fatigue

30
Q

Which days of glycogen loading involve consuming a high carb diet and tapering?

A

Days 5-7

31
Q

HGH is used by ? athletes

A

power

32
Q

Vitamin E is essential for s___ and e__ health

A

skin and eye

33
Q

Water is essential for h________

A

hydration

34
Q

Energy i______ is the total amount of energy from food and drinks consumed, measured in joules or calories

A

intake

35
Q

Which stage of glycogen loading involves intense exercise to further deplete glycogen stores?

A

Day 4

36
Q

Anabolic steroids are synthetic derivatives of the male hormone t__________

A

testosterone

37
Q

How many days are required to carry out glycogen loading?

A

7

38
Q

There are _ components of a balanced diet

A

7

39
Q

The four dietary supplements are c______, caffeine, b________ and nitrates

A

creatine, bicarbonate

40
Q

How many calories should women consume per day?

A

1940

41
Q

Vitamin C is essential for maintenance of skin, b____ v______ and soft tissues

A

blood vessels

42
Q

Are cooling aids illegal or legal?

A

legal

43
Q

Cooling aids are used to reduce in___________, increase speed of r________ and decrease Delayed Onset of Muscle Soreness (DOMS)

A

inflammation, recovery

44
Q

What is the memory hook for erogenic aids?

A 
A-Aerobic/anaerobic
D-Description
R-Response from body
U-Used by
G-Good for
I-Illegal or legal
E-Effects (side)
45
Q

What type of athletes would use anabolic steroids?

A

Power athletes (Javelin, Shot Putt, Discuss)

46
Q

What are the side effects of caffeine?

A

Insomnia, dehydration

47
Q

The side effects of anabolic steroids are mood swings, l____ damage, and h____ failure

A

liver, heart

48
Q

The side effects of Human Growth Hormone (HGH) are ab_____ bone growth and increased risk of c_____

A

abnormal, cancer

49
Q

EPO is good for?

A

Increasing aerobic capacity

50
Q

Human Growth Hormone (HGH) is an ________ produced hormone

A

artificially

51
Q

Calcium is responsible for bone health, nerve _ and blood clotting

A

Transmission

52
Q

Human Growth Hormone (HGH) is good for increasing muscle mass, fat m_________ and increasing intensity and d_______ of performance

A

metabolism, duration

53
Q

Are anabolic steroids Illegal of legal?

A

Illegal

54
Q

What percentage of your diet should be carbohydrates?

A

55%

55
Q

The side effects of cooling aids are that they can cause ice b____

A

burns

56
Q

Side effects of EPO are that it can cause increased blood viscosity, CHD and blood c____

A

clots

57
Q

Which days of glycogen loading involve consuming a high protein/fat diet?

A

Days 2-3

58
Q

Bicarbonate is an a_________ (which neutralises lactic acid)

A

alkaline

59
Q

Which sports drink contains a lower concentration of glucose than in the blood?

A

HyPOtonic

60
Q

EPO increases r__ b___ c___, h________ and oxygen transport

A

red blood cells, haemoglobin

61
Q

B____ M_______ R___ (BMR) is the minimum amount of energy required to sustain physiological function at rest

A

Basal Metabolic Rate (BMR)

62
Q

The body’s response to blood doping = increased red blood cells, increased haemoglobin and increased o______ carrying capacity

A

oxygen

63
Q

IHT is good for allowing a____________ before events at altitude and increasing red blood cells and haemoglobin

A

acclimatisation

64
Q

Is IHT legal or illegal?

A

Illegal

65
Q

Vitamin B is essential for the b________ of food and haemoglobin formation

A

breakdown

66
Q

Vitamin D helps with prevention the of cancer and h_____ d_______

A

heart disease

67
Q

Fibre is essential for the function of the l_____ i_________

A

large intestine

68
Q

Intermittent Hypoxic Training (IHT) involves athletes that live at s__ level but train under h______ conditions (using a hypoxic mask)

A

sea, hypoxic

69
Q

How many calories should men consume per day?

A

2500

70
Q

What effect can dehydration have on blood volume?

A

Decrease

Spalding High School A Level PE (18 decks)

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