Exercise Physiology 1.2a Flashcards
Average Calorie Intake for Men and Women a day?
Men - 2500 a day
Women - 1940 a day
Carbohydrates?
- Sugars and Starch stored in body as glycogen and converted to glucose in order for energy production/active transport
- 75% of fuel
Why are Carbs Important?
Provide energy for aerobic and anaerobic respiration
Why are Proteins Important?
- Growth and Repair of tissues and cells
- Making muscle proteins
- Making Haemoglobin
- Making enzymes
Why are Fats Important?
- Insulate nerves, form cell membranes
- Provide an energy store
2 types of Fat Type?
Unsaturated and Saturated
Example of Unsaturated and +?
Avocado
- can boost delivery of oxygen
- reduce inflammation
Example of Saturated and -?
Butter
-Reduce risk of CVD
What are Saturated fatty acids?
Type of Fat molecule
- solid at room temp
- unhealthy for you if eat too much
What are Unsaturated fatty acids?
Type of Fat molecule
- liquid at room temp
- Can help lower cholesterol
What are Vitamins and Minerals?
essential to maintain healthy body functions
Types of Vitamins?
Calcium
Iron
Vitamin A
Vitamin D
Positive of CALCIUM intake?
Bone Health
Muscle Contraction
Positive of IRON intake?
Formation of Haemoglobin
Enzyme ratio
Positive of VITAMIN A intake?
Antioxidant Properties
Eye health
Positive of VITAMIN D intake?
Bone health
Protection against Cancer/HD
What occurs if you eat a lack of calories?
Muscle Loss
Decreased intensity of performance
Increased risk of fatigue
Energy Expenditure (EE)?
Sum of basal metabolic rate, thermic effect of food and energy expended
Allows accurate planning of the correct diet to facilitate training and performance
Examples of Energy Balance?
Energy In > EE = Weight gain
Energy In < EE = Weight Loss
Energy In = EE = Weight stays same
Basal Metabolic Rate (BMR)?
Minimum amount of energy required to sustain essential physiological function
Thermic Effect on Blood?
Energy Required to eat, digest, absorb food taken in
Ergogenic Aids?
Substance used to improve performance
Pharmacological aids?
Taken to increase levels of hormones or neural transmitters
Physiological Aids?
Used to Increase rate of adaptation of the body to increase performance
Types of Pharmacological Aids?
Anabolic Steroids
EPO
HGH
What is Anabolic Steroids are +/- of them?
Capsules, Injected, promote protein synthesis and muscle growth \+ Increased Muscle Mass/Strength \+ Increase quality/quantity of training - Hormonal Disturbances - female hairy/deep voice
What is EPO and +/- of them?
-naturally produced hormone Secreted by kidneys, can be injected \+ Inc RBC count - Inc Blood Viscosity - Can be detected via blood samples
What is HGH and +/- of them?
Can be used instead of Ana Ster.
+ Inc Muscle Mass/Strength
- Abnormal Bone and Muscle
Types of Physiological Aids?
Blood Doping
IHT
Cooling Aids
What is Blood Doping and +/- of them?
Inc RBC count, Placed into body to inc respiration
+ Increased Oxygen transportation
- Decreased Cardiac Output
What is IHT and +/- of them?
Training under Hypoxic Condition, lack of oxygen
+ Allows Acclimation to events
- Benefits lost if not kept up
What is Cooling Aids and +/- of them?
Cool body down before Comp - Ice vests
+ Reduce Core Body Temperature
- Difficult to perceive intensity
Types of Dietary Manipulation?
Glycogen Loading
Pre-event Meal
During event Meal
What is Glycogen Loading and +/- of them?
Done week before event - Inc carbs in diet
+ Increased Endurance
- Gastronomical Problems
What is Pre-event meals and +/- of them?
CHO meat 3 hours before event - high GI food - porridge
+ Maintains blood glucose levels
- Don’t take straight before events
What is During event meals and +/- of them?
Small amounts during event
+ Maintains blood glucose levels
- Can be difficult to eat
Why does Dehydration affect a performance?
Decreased heat regulation
Increased Blood Viscosity
Increased HR
Type of Sports drink that contain glucose and electrolytes?
Hypotonic
Isotonic
Hypertonic
What are Hypotonic Drinks?
Lower Conc. of Glucose - needed for long exercise
What are Isotonic Drinks?
Equal Conc. of Glucose to Blood - Events over 1 hour
What are Hypertonic Drinks
Higher Conc. of Glucose - used during recovery
Types of Supplementation?
Creatine
Caffeine
Bicarbonate
Nitrates
What is Creatine and +/- of them?
Increase Phosphocreatine stores in muscle
+ More fuel for intensity training
- Increased Weight Gain
What is Caffeine and +/- of them?
Stimulates CNS
+ Increased nervous stimulation
- Dehydration
What is Bicarbonate and +/- of them?
Neutralises acidity in blood stream
+ Increased tolerance to Lact. Acid
- Unpleasant Taste
What is Nitrates and +/- of them?
Dilate Blood Vessels
+ Decreased BP
- Headaches
