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A level PE > Exercise Physiology 1.2a > Flashcards

Exercise Physiology 1.2a Flashcards

1
Q

Average Calorie Intake for Men and Women a day?

A

Men - 2500 a day

Women - 1940 a day

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2
Q

Carbohydrates?

A
  • Sugars and Starch stored in body as glycogen and converted to glucose in order for energy production/active transport
  • 75% of fuel
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3
Q

Why are Carbs Important?

A

Provide energy for aerobic and anaerobic respiration

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4
Q

Why are Proteins Important?

A
  • Growth and Repair of tissues and cells
  • Making muscle proteins
  • Making Haemoglobin
  • Making enzymes
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5
Q

Why are Fats Important?

A
  • Insulate nerves, form cell membranes

- Provide an energy store

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6
Q

2 types of Fat Type?

A

Unsaturated and Saturated

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7
Q

Example of Unsaturated and +?

A

Avocado

  • can boost delivery of oxygen
  • reduce inflammation
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8
Q

Example of Saturated and -?

A

Butter

-Reduce risk of CVD

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9
Q

What are Saturated fatty acids?

A

Type of Fat molecule

  • solid at room temp
  • unhealthy for you if eat too much
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10
Q

What are Unsaturated fatty acids?

A

Type of Fat molecule

  • liquid at room temp
  • Can help lower cholesterol
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11
Q

What are Vitamins and Minerals?

A

essential to maintain healthy body functions

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12
Q

Types of Vitamins?

A

Calcium
Iron
Vitamin A
Vitamin D

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13
Q

Positive of CALCIUM intake?

A

Bone Health

Muscle Contraction

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14
Q

Positive of IRON intake?

A

Formation of Haemoglobin

Enzyme ratio

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15
Q

Positive of VITAMIN A intake?

A

Antioxidant Properties

Eye health

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16
Q

Positive of VITAMIN D intake?

A

Bone health

Protection against Cancer/HD

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17
Q

What occurs if you eat a lack of calories?

A

Muscle Loss
Decreased intensity of performance
Increased risk of fatigue

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18
Q

Energy Expenditure (EE)?

A

Sum of basal metabolic rate, thermic effect of food and energy expended
Allows accurate planning of the correct diet to facilitate training and performance

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19
Q

Examples of Energy Balance?

A

Energy In > EE = Weight gain
Energy In < EE = Weight Loss
Energy In = EE = Weight stays same

20
Q

Basal Metabolic Rate (BMR)?

A

Minimum amount of energy required to sustain essential physiological function

21
Q

Thermic Effect on Blood?

A

Energy Required to eat, digest, absorb food taken in

22
Q

Ergogenic Aids?

A

Substance used to improve performance

23
Q

Pharmacological aids?

A

Taken to increase levels of hormones or neural transmitters

24
Q

Physiological Aids?

A

Used to Increase rate of adaptation of the body to increase performance

25
Q

Types of Pharmacological Aids?

A

Anabolic Steroids
EPO
HGH

26
Q

What is Anabolic Steroids are +/- of them?

A 
Capsules, Injected, promote protein synthesis and muscle growth
\+ Increased Muscle Mass/Strength
\+ Increase quality/quantity of training
- Hormonal Disturbances
- female hairy/deep voice
27
Q

What is EPO and +/- of them?

A 
-naturally produced hormone
Secreted by kidneys, can be injected
\+ Inc RBC count
- Inc Blood Viscosity 
- Can be detected via blood samples
28
Q

What is HGH and +/- of them?

A

Can be used instead of Ana Ster.
+ Inc Muscle Mass/Strength
- Abnormal Bone and Muscle

29
Q

Types of Physiological Aids?

A

Blood Doping
IHT
Cooling Aids

30
Q

What is Blood Doping and +/- of them?

A

Inc RBC count, Placed into body to inc respiration
+ Increased Oxygen transportation
- Decreased Cardiac Output

31
Q

What is IHT and +/- of them?

A

Training under Hypoxic Condition, lack of oxygen
+ Allows Acclimation to events
- Benefits lost if not kept up

32
Q

What is Cooling Aids and +/- of them?

A

Cool body down before Comp - Ice vests
+ Reduce Core Body Temperature
- Difficult to perceive intensity

33
Q

Types of Dietary Manipulation?

A

Glycogen Loading
Pre-event Meal
During event Meal

34
Q

What is Glycogen Loading and +/- of them?

A

Done week before event - Inc carbs in diet
+ Increased Endurance
- Gastronomical Problems

35
Q

What is Pre-event meals and +/- of them?

A

CHO meat 3 hours before event - high GI food - porridge
+ Maintains blood glucose levels
- Don’t take straight before events

36
Q

What is During event meals and +/- of them?

A

Small amounts during event
+ Maintains blood glucose levels
- Can be difficult to eat

37
Q

Why does Dehydration affect a performance?

A

Decreased heat regulation
Increased Blood Viscosity
Increased HR

38
Q

Type of Sports drink that contain glucose and electrolytes?

A

Hypotonic
Isotonic
Hypertonic

39
Q

What are Hypotonic Drinks?

A

Lower Conc. of Glucose - needed for long exercise

40
Q

What are Isotonic Drinks?

A

Equal Conc. of Glucose to Blood - Events over 1 hour

41
Q

What are Hypertonic Drinks

A

Higher Conc. of Glucose - used during recovery

42
Q

Types of Supplementation?

A

Creatine
Caffeine
Bicarbonate
Nitrates

43
Q

What is Creatine and +/- of them?

A

Increase Phosphocreatine stores in muscle
+ More fuel for intensity training
- Increased Weight Gain

44
Q

What is Caffeine and +/- of them?

A

Stimulates CNS
+ Increased nervous stimulation
- Dehydration

45
Q

What is Bicarbonate and +/- of them?

A

Neutralises acidity in blood stream
+ Increased tolerance to Lact. Acid
- Unpleasant Taste

46
Q

What is Nitrates and +/- of them?

A

Dilate Blood Vessels
+ Decreased BP
- Headaches

A level PE (13 decks)

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