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PE class > food > Flashcards

food Flashcards

1
Q

recommended calorie intake for men and women 19-51

A

2550 men
1940 women

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2
Q

food group percentage break down

A

55% carbs
15% protein
no more than 30% fat
5 a day fruit and veg

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3
Q

What is a carb?

A

sugars and starches stored in the body as glycogen and converted into glucose as fuel for energy production

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4
Q

What does a carb do?

A

fuel for anaerobic and aerobic energy production
cell division ,active transport, formation of molecules

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5
Q

What is a protein

A

aminos acids essential for growth and repair of cell tissues

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6
Q

What is a fat

A

triglycerides which provide the body with fatty acids for energy production

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7
Q

difference between unsaturated and saturated fat

A

unsaturated- found as a liquid at room temp, helps lower cholesterol and found in avocado and soya

saturated- found as a solid, risk of cardiovascular disease with over indulgence, butter and bacon

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8
Q

where are essential minerals found?

A

meat, cereals, fish, diary food, veg, fruit and nuts

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9
Q

what does calcium do

A

good for bone health, muscle contraction, blood clotting and nerve transmission

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10
Q

what does iron do?

A

important for formation of haemoglobin, enzyme reactions and the immune system

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11
Q

what does phosphorus do

A

important for bone health and energy production

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12
Q

vitamin A

A

antioxidant and important for eye health cell and bone growth

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13
Q

Vitamin B

A

important for breakdown of food, haemoglobin formation and skin, eye and nervous system health

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14
Q

Vitamin C

A

important for skin, blood vessel, tendon, ligament and bone health

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15
Q

Vitamin D

A

important for bone health and helps protect abasing cancer and heart disease

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16
Q

Vitamin E

A

antioxidant and important for eye skin and immune system health

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17
Q

Vitamin K

A

important for blood clotting and bone health

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18
Q

fibre

A

found in foods such as cereals, bread , beans lentils and fruit
reduces cholesterol, risk of diabetes and obesity and good diet allows for normal function of the large intestine

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19
Q

water- importance?
Effects of dehydration

A
  • accounts for 2/3 of b body weight and essential for chemical reactions to dissolve and move substances around the body
    -decreased plasma volume, stroke and increased temp and HR and lower endurance and strength
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20
Q

Ergogenic aid

A

refer to a group of substances, products or regimes that have the ultimate aim of improving performance

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21
Q

Pharmacological aids

A

taken to increase the levels of hormones or neural transmitters naturally produced by the body
include
Anabolic steroids
EPO
Human Growth Hormone

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22
Q

What are anabolic steroids

A

group of synthetic hormones which resemble the male hormone testosterone and are taken to promote protein synthesis and muscle growth

23
Q

3 pros and cons of steroids

A

+ increased muscle mass and strength
+increased speed of recovery
+increased intensity and duration of training

  • irritability
    -liver damage
  • heart failure
24
Q

What is EPO

A

used to increase red blood cell production
already found in the body

25
Q

3 pros and cons of EPO

A

+ increased red blood cell and haemoglobin count
+increased O2 transport
+increase in intensity and duration

-increased blood viscosity
-decreased cardiac output
-decreased natural production of EPO

26
Q

What is the Human Growth Hormone

A

synthetic product copying the naturally produced growth hormone

27
Q

3 pros and ons of HGH

A

+ increased muscle mass and strength
+increased fat metabolism
+increase blood glucose levels

-abnormal bone and muscle development
-enlargement for organs leading to potential failure
-increased risk of cancer

28
Q

Physiological aids

A

used to increase the rate of adaptation by the body to increase performance

29
Q

blood doping

A

method of increasing red blood cells via freezing blood taken out 4 weeks before comp

30
Q

3 pros and cons of blood doping

A

+increase RBC count
+increased O2 transport and capacity
+increased duration and intensity

-increased blood viscosity
-risk of blood clots
-decreased cardiac out put

31
Q

Intermittent hypoxic training

A

athletes are a sea level but are put under low partial pressure conditions.

32
Q

3 pros and cons of IHT

A

+ acclimatisation for events at altitude
+increased RBC and haemoglobin
+increased mitochondria and buffering capacity

-any benefit lost when IHT stops
-may lose motivation and training patterns
-hard to reach normal work rates

33
Q

Pre- event cooling aids

A

ice vets or cold towel wraps
reduces over heating, reduces cardiovascular drift and thermal strain

34
Q

injury treatment

A

ice packs, sprays

35
Q

post event

A

ice baths used to decrease DOMS

36
Q

3 pros and cons for cooling aids

A

+ reduces core body temp
+decreased sweating and dehydration
+decreased swelling

-ice burns
-hide injuries
-reduced efficiency in elderly

37
Q

What pre- event meal will an athlete have

A

3 hours before- slow digesting carb meal e.g oats

1-2 hours- smaller fast digesting carb meal e.g bagel

38
Q

What during event event meal should an athlete have

A

Fast digesting carbs to maintain blood glucose levels e.g banana

39
Q

What post event meal should on athlete have

A

Moderate and fast digesting carbs as recovery is aided by 1-1.5 g per kg of carb per hour

40
Q

Pre and post raining meals

A

Pre- small meal with fast digesting proteins and carbs e.g whey protein and rice

Post- within 2 hours, fast digesting carbs and proteins e.G protein shake

41
Q

Glycogen/ carb loading

A

Involves the careful manipulation of carb intake a week before competition to maximise stores of glycogen in muscles and liver.

42
Q

3 benefits and risks of carb loading

A

+increased glycogen stores
+increased endurance capacity
+delays fatigue

-poor recovery rates in depletion stage
-increased risk of injury
-affects mental prep before comp

43
Q

Effects of dehydration

A
  • decreased heart regulation and increased temp
    -increased blood viscosity
    -increased HR
    -increased fatigue
    -decreased skill level
44
Q

Hypotonic sports drink

A

Drinks that contain a lower concentration of glucose than the blood stream.
Used for athletes who don’t need energy boost e.g gymnastics

45
Q

Isotonic sports drink

A

Drinks that contain equal levels of glucose to the blood stream.

Rehydrate and supply glucose used by middle distance runners and game players

46
Q

Hypertonic solutions

A

Drinks that contain a higher concentration of glucose than the blood stream.
Absorbed slower than water.
Used post event by ultra distance runners to replenish glycogen

47
Q

Creatine

A

Consumption of creatine mono hydrate to increase stores of pc to increase intensity and duration of performance

48
Q

3 benefits and risk of creatine

A

+ increased PC stores
+increased fuel for ATP/PC system
+increased intensity n duration

-increased weight gain
-muscle cramps
-water retention

49
Q

Caffeine

A

Stimulant used to heighten the central nervous system and mobilise fats as fuel for aerobic energy

50
Q

3 benefits and risks of caffeine

A

+ increased nervous stimulation
+increased focus and concentration
+increased mobilisation of fats

-diuretic effect leading to dehydration
-insomnia
-gastrointestinal problems

51
Q

Bicarbonate

A

An alkaline such acts as a buffer to neutralise the rise in Latin acid associated with intense anaerobic activity.

52
Q

3 benefits and risks of bicarbonate

A

+ increased buffering capacity
+increase tolerance to Latin acid
+increased intensity and duration

-possible gastrointestinal problems
-unpleasant taste causing nausea

53
Q

Nitrates

A

Inorganic compounds which dilate blood vessels, reducing blood pressure and increasing blood flow to muscles

54
Q

3 benefits and risks of nitrates

A

+ reduced blood pressure
+increased blood flow
+increased intensity of performance

-headaches
-long term health affects unclear
-dizziness

PE class (14 decks)

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