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PE - A level > Exercise Physiology > Flashcards

Exercise Physiology Flashcards

1
Q

What are the 7 classifications of food?

A

Protein, Carbohydrates, Fats, Water, Vitamins, Minerals, Fibre

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2
Q

What is the function of protein?

A

Muscle growth and repair

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3
Q

What is the function of carbs?

A

Primary source of energy production

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4
Q

What is the function of fats?

A

Secondary source of energy production. Also protects vital organs

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5
Q

What is the function of fibres?

A

Helps digestion of food

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6
Q

What is the function of vitamins?

A

Daily bodily functions, cell production growth and energy production in cells

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7
Q

What is the function of minerals?

A

Building strong bones and teeth, controlling bodily fluids, and energy production from food.
They also facilitate transmission of nerve impulses and enable effective muscle contractions.

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8
Q

What is the function of water?

A

Carries nutrients and oxygen to cells. Lubricates joints

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9
Q

What are simple carbohydrates?

A

Found in fruits and is easily digested. Usually with refined sugar

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10
Q

What are complex carbohydrates?

A

Found in plant based foods, it takes longer to digest.

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11
Q

Glucose

A

Simple sugar and the major source of energy for the body’s cells, mainly found in blood.

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12
Q

What is glycogen

A

The stored form of glucose found in the muscles and the liver

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13
Q

The glycemic index

A

A figure representing the ability of a carbohydrate food to increase the level of glucose in blood

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14
Q

High glycemic index

A

Foods raise blood sugar quickly. Within 30 minutes, blood sugar falls. We begin to feel tired. Eat 1-2 hours before exercise.

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15
Q

Low glycemic index

A

Foods increase blood glucose slowly. Within 30 minutes, blood sugar gently falls. Energy is provided over a longer period of time. Eat 2-4 hours before exercise.

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16
Q

Proteins

A

Made out of amino acids. They provide small amounts of energy when carb and fat stores are low.

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17
Q

What are the effects of too much saturated fat?

A

Too much saturated fats can cause:
- Weight gain
- Poor stamina
- Poor flexibility
- Coronary heart disease
- Diabetes
- High blood pressure

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18
Q

Low density lipoproteins (LDL)

A

Leaves fatty deposits in arteries and causes poor blood flow.

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19
Q

High density lipoproteins (HDL)

A

Take cholesterol away from parts in the body where it has accumulated. It is taken to the liver and disposed of.

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20
Q

What is the function of unsaturated fats

A

Help to transport vitamins. Specifically A, D, E and K. Crucial part of any endurance athlete.

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21
Q

Trans fat

A

Type of unsaturated fats. Made industrially by adding hydrogen in order to increase ‘shelf life’.

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22
Q

Fat soluble vs water soluble Vitamins

A

Fat soluble - A, D, E, K
Water soluble - B, C

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23
Q

Fat soluble vitamins

A

Are stored in the liver and fatty tissue to be used at a later date. This means you don’t have to take them every day.

24
Q

Vitamin A

A

Primarily from animal products: Milk, fish, eggs, cheese.
Plant based foods such as carrots.

25
Q

Vitamin D

A

Made by our body underneath the skin when exposed to sunlight.

26
Q

Functions of Vitamin D

A
  • Helps to absorb calcium
  • Maintains bones and teeth
    If our bones are better able to absorb calcium, a performer is less likely to suffer from stress fractures caused by overuse.
27
Q

Vitamin E

A

Roughly 60% of vitamin E comes from vegetable oil.
Vegetable oil, nuts, seed and cereals.

28
Q

Vitamin K

A

Found most predominantly in green leafy vegetables:
Spinach, cabbage and broccoli.

29
Q

Water soluble vitamins

A

These are not stored and need to be taken daily.

30
Q

Types of Vitamin B

A

B1 - Eggs, liver and red meats
B2 - Eggs, liver and cereals
B6 - Eggs and cereals
B12 - Red meat, liver, kidney and fish

31
Q

Functions of Vitamin B types

A

B1 - Break down and release energy from food.
B2 - Break down and release energy from food.
B6 - Helps form red blood cells and haemoglobin
B12 - Helps form red blood cells and maintains nervous system.

32
Q

Vitamin C

A

An ascorbic acid. It can be found within many fruits and vegetables. It is most associated with citrus fruits.

33
Q

Function of Vitamin C

A

Protects cells, keeps them healthy and maintains bones, teeth, gums, and ligaments

34
Q

What is the function of calcium?

A

Important for strong bones and teeth. Efficient nerve and muscle function.

35
Q

The function of sodium?

A

Regulate hydration. Too much causes hypertension. Increase risk of stroke/heart attack.

36
Q

The function of iron?

A

Forms haemoglobin in red blood cells. Helps transport oxygen. A lack of iron is called anaemia

37
Q

Function of Fibre

A
  • Slows down the time it takes the body to break down food.
  • This therefore provides a slower, more sustained release of energy.
  • Helps to prevent constipation and assists digestion.
38
Q

Fibre with cholesterol

A
  • Fibre fights diseases.
  • A diet high in fibre can help to prevent colon cancer and heart disease.
  • High fibre helps the body to eliminate cholesterol (LDLs) by binding it in the digestive tract
39
Q

Water

A
  • Helps transport nutrients, hormones and waste products around the body.
  • Regulates our body temperature
40
Q

Water and exercise

A

When energy is made through the production of ATP, heat is released as a by-product.
Consumption of water helps cool us down, but as we continue to exercise, we sweat. If water levels aren’t replenished, we will dehydrate.

41
Q

Characteristics of dehydration

A

1) Headaches & muscle fatigue.
2) Reduction in transportation of oxygen and nutrients.
3) Reduction in exchange of waste products.
4) Increases reaction time & decision making.
5) Increased core temperature.
6) Blood viscosity will increase.

42
Q

Rehydration

A
  • Sports drinks will: Boost glycogen levels before competition.
  • Water will: Rehydrate during competition.
  • For every 1 KG of body weight lost during exercise, the performer needs to drink 1.5l of fluid.
43
Q

Creatine monohydrate

A

It increases the amount of PC stores in the muscles. PC is used to fuel ATP-PC systems.
It allows the system to work longer and to decrease recovery time.

44
Q

Positives of creatine monohydrate

A
  • Aims to provide ATP (energy)
  • Replenish phosphocreatine stores
  • Allows to ATP-PC system to last longer
  • Improves muscle mass
  • Decreases recovery time
45
Q

Negatives of creatine monohydrate

A
  • Dehydration
  • Liver damage
  • Muscle cramps
  • Diarrhoea
  • Water retention
  • Bloating
  • Vomiting
46
Q

Sodium Bicarbonate

A

It neutralises the acidity in the stomach.
It neutralises the negative effects of lactic acid and hydrogen ions.
It delays fatigue and therefore allows people to maintain high intensity for longer.

47
Q

Positives of sodium bicarbonate

A
  • Reduces acidity in the muscle cells
  • Delays fatigue
  • Increased the buffering capacity of the blood
  • Neutralises the negative effect of lactic acid
48
Q

Negatives of sodium bicarbonate

A
  • Vomiting
  • Pain
  • Cramping
  • Diarrhoea
  • Bloating
49
Q

Caffeine

A

A stimulant that increases mental alertness & reduces fatigue

50
Q

Positives of caffeine

A
  • Stimulant/increased mental alertness
  • Reduces effects of fatigue
  • Allows fats to be used as an energy source
  • Delays use of glycogen stores
  • Improves decision making/reaction time
  • May benefit aerobic performance athletes
51
Q

Negatives

A
  • Loss of fine control
  • Against rules of most sports in large quantities

Side effects:
- Dehydration, insomnia, muscle cramps,
stomach cramps, vomiting, irregular
heartbeat and diarrhoea.

52
Q

Glycogen loading

A
  • For endurance athletes.
  • Diet high in carbohydrates.
  • At least 6-10g of carbs for KG of body mass.
53
Q

Supercompensation

A

6 days before competition, a performer will:
Day 1, 2 and 3 consume all protein (high intensity).
Day 4, 5 and 6 consume all carbohydrates (low intensity).

54
Q

Why supercompensation works

A
  • Exercising with protein at high intensity will burn off carbohydrate stores, depleting them.
  • Exercise with carbohydrates at low intensity allows glycogen stores to be increased by up to 2 times the original amount.
  • Preventing fatigue, a depletion in glycogen and a performer ‘hitting the wall’.
55
Q

Carbo-window

A

Replenishing glycogen stores during the first 20 minutes will enhance performance for the next day. In that 20 minute window the body is most able to restore lost glycogen

56
Q

Positives of glycogen loading

A
  • Increased glycogen stores in the muscle
  • Delays fatigue
  • Increased endurance capacity
  • Improves the efficiency of the aerobic system
57
Q

Negatives of glycogen loading

A

During the carbo-loading phase:
- Water retention and bloating
- Heavy legs
- Affects digestion
- Weight increase

During depletion phase:
- Irritability
- Alter training programme through lack of energy

PE - A level (2 decks)

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