Exercise Physiology Flashcards
7 classes of food that should be present in a diet
Carbohydrates
Fats
Protein
Vitamins
Minerals
Fibre
Water
2 types of carbs
Simple
Complex
Simple Carbohydrates
Found in fruits, easily digested by the body, Found in processed foods & anything with refined sugar added
Complex Carbohysrates
Found in nearly all plant-based foods & usually take longer for body to digest, mostly commonly found in bread/pasta/rice/veg
Carbohydrates role in diet
Principle source of energy
digested & converted into glucose
stored in muscles as glycogen
Foods with glycaemic index, release glucose slower
Should be eaten 3-4hrs before exercise e.g. beans on toast
Foods with higher glycaemic index, release glucose quicker
Should be eaten 1-2hrs before exercise, e.g. cereal bars
2 types of fats
Saturated
Trans
Saturated fats
Foods in both sweet & savoury foods, most from animal sources
too much=excessive weight gain, decrease stamina
Leads to high cholesterol
Trans fats
Type of unsaturated fat, found in meat & dairy, most made from an industrial process
high levels of cholesterol
Recommended intake of trans fats
No more than 5 grams per day
Fats carry fat-soluble vitamins
A, D, E, K
Protein
Made up of amino acids, important for muscle growth & repair, make enzymes/hormones/haemoglobin
Proteins role in diet
Minor source in energy, tend to be used by power athletes, greater need for repair & develop muscle tissue
meat/fish/eggs/dairy
Vitamins
Only need a small amount to work
Fat-soluble vitamins
A, D, E, K
Found predominantly in fatty foods & animal products
Water-soluble vitamins
Found in fruits/veg/dairy
not stored in body, so need to be taken daily
Storage of vitamins in the body
Not stored in the body, excessive consumption so need to be taken daily
Excessive consumption don’t have beneficial effects as additional amounts are excreted through urine
Vitamin A-source & exercise-related function
Source=cheese/eggs/oily fish/milk
Function=helping body’s natural defences/helping vision in dim light/keeping skin & lining of body parts healthy
Vitamin B1-source & exercise-related function
Source=Yeast/eggs/liver/wholegrain bread/nuts/red meat
Function=Works with other B groups to break down & release energy/keeps nervous system healthy
Vitamin B2-source & exercise-related function
Source=Dairy products/liver/eggs/cereals/fruit/veg
Function=Works with other B group, helps breakdown & release energy
Vitamin B3-source & exercise-related function
Source=meat/fish/wheat flour/eggs
Function=Helps body use & store energy from protein & carbs in food
Vitamin B6-source & exercise-related function
Source=meat/fish/eggs/bread/cereals/veg
Function=helps form haemoglobin/helps body to use & store energy from protein & carbs
Vitamin B12-source & exercise-related function
Source=red meat/dairy products/fish
Function=makes red blood cells & keeps nervous system healthy/releases energy from food
Vitamin C-source & exercise-related function
Source=green veg/fruit
Function=Protects cells & keeps them healthy/helps in maintenance of bones, teeth, gums/helps with wound healing
Vitamin D-source & exercise-related function
Source=Made by body under skin when exposed to sunlight/oily fish
Function=role in absorption of calcium/keeps bones & teeth healthy
Minerals
Assists in bodily functions, calcium e.g. strong bones & teeth, iron helps form haemoglobin
tends to be dissolved by body as irons, electrolytes
Functions of minerals in diet
Facilitate transmission of nerve impulses
enable effective muscle contraction
Sources of minerals
Meat/fish/eggs/dairy products/vegetables/fruits/nuts
Calcium
Strong bones & teeth, necessary for efficient nerve & muscle function
Sodium
Regulating fluid levels, too much is linked to increase in blood pressure/can increase risk of stroke & heart attack
Iron
Formation of haemoglobin/lack of iron can lead to anaemia/helps with oxygen transport
Fibre functions
Important during exercise, can slow down & takes into body to break down food, results in slower/more sustained release of energy
Dietary fibres causes bulk in small intestine, helping to prevent constipation & aiding digestion
Sources of fibre
Wholemeal bread/pasta/potatoes/nuts/seeds/fruit/veg
Water
60% of a person’s body weight & is essential for good health
Water functions
Transports nutrients/hormone/waste products around the body
Main component of many cells & important part in regulating body temp
Keeps you from overheating during exercise
Physiological effects of dehydration
-Blood viscosity increase=reducing blood flow
-reduced sweating=increase in core temp
-muscle fatigue & headaches
-reduction in exchange of waste products/transport of nutrients
-increased HR, lower Q’
-decreased performance/increased reaction time/decreased decision making
Sports drinks e.g. Lucozade Sport
boost glucose levels before competition, water will hydrate
Body weight lost: litres of fluid ratio
For every 1kg of body weight lost during exercise, drink 1.5L of fluid
Glycogen Loading
6 days
-1-3 high protein, no/little carbs, high intensity
-4-6 high carbs, light training
Used buy endurance performers: Marathon
Glycogen loading positives
+prevents performer from hitting the wall
+maximises aerobic energy production
+increases glycogen storage
+delays fatigue
+increases endurance capacity
+increased glycogen stores in muscles
Glycogen loading negatives
CARBO-LOADING PHASE
-water retention=bloating
-heavy legs
-weight increases
-affects digestion
DEPLETION PHASE
-irritability
-alter training programme through lack of energy
Creatine Monohydrate
-Compound body can make naturally which supplies energy for muscular contraction, can also be used as a supplement to increase athletic performance
Used by power lifters and explosive events e.g. throws, sprints & jumps
Creatine Monohydrate positives
+aims to provide ATP
+replenishes phosphocreatine stores
+Allows ATP-PC system to last longer
+improves muscle mass
+improves recovery time
Creatine Monohydrate negatives
POSSIBLE SIDE EFFECTS
-muscle cramps
-diarrhoea
-water retention
-bloating
-vomiting
NEGATIVES
-hinders aerobic performance
-mixed evidence to show benefits
Sodium Bicarbonate
-Neutralises negative effects of lactic acid & hydrogen ions
-Is a white soluble compound used as an antacid
Used by 400m track, rowing, 100-400m swim races
Sodium Bicarbonate positives
+reduces acidity in muscle cells
+delays fatigue
+increases buffering capacity of blood (ability for blood to compensate for build-up of lactic acid to maintain pH
Sodium Bicarbonate negatives
POSSIBLE SIDE EFFECTS
-vomiting
-pain
-cramping
-diarrhoea
-bloating
-gastric disruption
Caffeine
-Stimulant
-3mg of caffeine per kg of body weight
-found in coffee, tea, coke, chocolate, energy bars, energy drinks
-Diuretic
Used by aerobic/endurance athletes e.g. marathon
Caffeine positives
+stimulant mental alertness
+reduces effects of fatigue
+allows fats to be used as energy
+improves decision making
+improves reaction time
Caffeine negatives
-loss of fine control
-against rules in most sports in large quantities
POSSIBLE SIDE EFFECTS
-dehydration
-insomnia
-irregular heart beat
-diarrhoea
-vomiting
Quantitative data
factual information & numerical form
most fitness tests use quantitative data
Qualitative data
subjective, feelings, opinions & emotions
Perceived exertion
How hard you feel your body is working
Quantitative analysis
compares scored to others, standardised tables
Qualitative analysis
Judgments on these scores
Objective data
Based upon facts & measurable
maximal fitness tests are usually objective, require performer to work at maximum effort until exhaustion, very reliable e.g. Bleep test
Subjective data
Based upon personal opinions, assumptions, interpretations & beliefs
sub-maximal tests
Problems with accuracy & objectivity
Validity
Is the research method relevant & does it do exactly what it sets out to do
Is the test sport-specific
-important to conduct test, so sporting actions are the same & muscles are used in the same way as they are in performer’s activity
Reliability
Results are constant & to be reflected with the same outcome
To ensure test is reliable, needs to be taken into account:
-tester should be experienced
-equipment should be standardised
-sequencing of tests is important
-repetition of tests to avoid human error
