Exercise Physiology Flashcards
What are carbohydrates?
Sugars and starches stored in the body as glycogen converted to glucose to fuel energy production.
What are the uses of carbohydrates?
- Energy production (cell division, active transport, formation of molecules)
- 75% of fuel for exercise
- Consumed as glycogen in form of starches
- Consumed as glucose into bloodstream as sugars
- Association with endurance sports
What is protein?
Amino acids essential for the growth and repair of cells and tissues in the body.
What are the uses of protein?
- Growth and repair
- Makes muscle proteins such as haemoglobin, enzymes and antibodies
- Used as fuel and metabolised
- Training athletes require larger amounts
What is fat?
Triglycerides which can provide the body with fatty acids for energy production and also have a role in protection.
What are the uses of fat?
- Protection
- Energy production at 50% intensity
- Insulate nerves and cushion organs
What are vitamins and minerals?
Essential organic and inorganic nutrients required for healthy body function.
What are the uses of vitamins and minerals?
- Contain carbon
- Fat soluble vitamins stored in body
- Water soluble vitamins not stored
- Minerals inorganic meaning no carbon
- Calcium and iron
What are fibre and water?
Fibre is vital for intestinal function and water is essential for hydration.
What are the uses of fibre and water?
- Important for the large intestine
- Found in cereals, bread, beans, lentils, fruit and veg
- Can reduce cholesterol, risk of diabetes and obesity
- Water essential for hydration
Define energy.
The ability to perform work
Define energy expenditure.
The sum of basal metabolic rate, thermic effect of food and physical activity
Define basal metabolic rate.
The minimum amount of energy required to sustain essential physiological function at rest up to 75%
Define thermic effect of food.
Energy required to eat, digest, absorb and use food taken in
Define physical activity energy expenditure.
The number of calories required to perform daily tasks
Define metabolic equivalent value.
The ratio of a performers working metabolic rate to their resting rate
What are the 3 types of pharmacological ergogenic aids?
- Anabolic steroids
- Erythropoietin (EPO)
- Human Growth Hormone (HGH)
What are the 3 types of physiological ergogenic aids?
- Blood doping
- Intermittent Hypoxic Training (IHT)
- Cooling aids
What are the 6 types of nutritional ergogenic aids?
- Glycogen loading
- Hydration
- Creatine Supplementation
- Caffeine
- Bicarbonate
- Nitrate
What are anabolic steroids?
A group of synthetic hormones that resemble testosterone and are taken to promote protein synthesis and muscle growth
What is Erythropoietin (EPO)?
A naturally produced hormone responsible for red blood cell production. A synthetic copy called recombinant erythropoietin can be supplemented to increase RBC count
What is the Human Growth Hormone (HGH)?
A synthetic product that copies the naturally occurring growth hormone which decreases with age
What is Blood Doping?
Increasing red blood cell count by removing and then later infusing blood before competition
What is Intermittent Hypoxic Training (IHT)?
Interval training with work intervals performed in hypoxic (low oxygen) conditions
What are Cooling Aids?
A range of products used to reduce core temperatures, treat injury and speed up recovery
What is Glycogen Loading?
Manipulating carbohydrate intake in the week prior to competition to maximise glycogen stores
What is Hydration?
Keeping water levels in the body sufficient. Losing 2% of body weight in sweat can decrease performance by 20%
What is Creatine Supplementation?
Consumption of creatine monohydrate to increase stores of PC to increase exercise intensity and duration of performance
What is Caffeine?
A stimulant used to heighten the CNS and mobilise fats to prolong aerobic energy production
What is Bicarbonate?
An alkaline which acts as a buffer to neutralise the rise in lactic acid associated with intense anaerobic activity known as soda loading
What is Nitrate?
Inorganic compounds which dilate blood vessels reducing blood pressure and increasing blood to muscles
Talk in detail about anabolic steroids…
How do they work? - Increased quality and quantity of training due to faster recovery time and can be easily taken in form of tablet etc. Easily detectable in urine sample. Who do they appeal to? - Any sport requiring maximal levels of strength, explosive strength and power such as weight lifting or sprinters. WADA status? - Illegal Benefits and Risks? \+ Increased muscle mass, strength \+ Increased speed of recovery \+ Increased frequency of training - Behaviour changes - Liver damage/heart failure - Sexual effects
