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A+P and Exercise physiology > PAPER 1 - Diet and Nutrition > Flashcards

PAPER 1 - Diet and Nutrition Flashcards

1
Q

Define MACRO-NUTRIENTS

A

a TYPE OF FOOD (e.g. fat, protein, carbohydrate) required in LARGE AMOUNTS in the diet

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2
Q

Define MICRO-NUTRIENTS

A

VITAMINS and MINERALS we only needed in small amounts that play an important role in well-being

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3
Q

Define ENZYME

A

BIOLOGICAL CATALYSTS which increases the speed oh chemical reactions

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4
Q

Define GLUCOSE

A

a SIMPLE SUGAR which is an important ENERGY SOURCE in living organisms and is a component of many carbohydrates

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5
Q

Define KCAL

A

calorie

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6
Q

Define AMINO ACID

A

the building blocks of proteins

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7
Q

Define BMI

A

body mass index - a measure of whether you’re a healthy weight for your height

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8
Q

Define THERMIC

A

temperature

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9
Q

Define METABOLISM

A

how quickly you burn calories or fat - the CHEMICAL PROCESSES that let you stay alive

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10
Q

Define EXPENDITURE

A

the amount of energy (or calories) that a person needs to carry out a physical function

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11
Q

What do PROTEINS do ?

A
  • growth and repair
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12
Q

Give examples of proteins

A

meat / fish / beans / nuts

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13
Q

What do FATS do ?

A

store energy

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14
Q

What are the two types of fats ?

A

saturated and unsaturated

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15
Q

What are saturated fats at room temperature ?

A

solid (cheese)

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16
Q

What are unsaturated fats at rood temperature ?

A

liquid (avacado / nuts / oil)

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17
Q

What are LDLs ?

A

Low Density Lipoproteins - get stuck to arteries

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18
Q

What are HDLs ?

A

High Density Lipoproteins - get rid of LDLs

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19
Q

What does FIBRE do ?

A
  • helps digestion

- lowers cholesterol

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20
Q

Give examples of fibre

A

fruit / nuts / vegetables / wholegrains

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21
Q

What are CARBOHYDRATES ?

A
  • sugars and starch

- stored as glycogen and converted to glucose for energy

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22
Q

Give examples of starch

A
  • rice

- potatoes

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23
Q

Where is starch stored ?

A

liver and muscles

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24
Q

Give examples of sugar

A
  • fruit

- honey

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25
Q

Where is sugar stored ?

A

in the blood stream (as glucose)

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26
Q

Does glycogen (starch) produce energy for aerobic or anaerobic energy ?

A

aerobic

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27
Q

Why would an athlete want an energy during a competition and pasta before a competition ?

A

ENERGY DRINK - glucose = sugar - good for anaerobic energy - provides energy there and then

PASTA - glycogen = starch - good for aerobic energy - help sustain energy levels through out

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28
Q

What does surplus glucose (high sugar diet) get converted to ?

A

TRIG-LY-CERI-DES (body fat)

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29
Q

Give examples of muscle proteins

A
  • haemoglobin (Hb)
  • enzymes
  • Mb
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30
Q

What do fats provide ?

A
  • essential fatty acids
  • fat-soluble vitamins A, D and E
  • aerobic energy source
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31
Q

Which is better for you, saturated or unsaturated fats ?

A

unsaturated

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32
Q

What is the result of eating a lot of saturated fats ?

A

cardiovascular disease

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33
Q

What is the result of eating a lot of unsaturated fats ?

A
  • boosts delivery of oxygen
  • improves endurance and recovery rates
  • reduces joint stiffness and inflammation
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34
Q

What are MINERALS ?

A

essential inorganic nutrients (micros)

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35
Q

What do minerals do ?

A
  • bone and tooth health
  • controlling body fluids
  • enzyme formation
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36
Q

What is CALCIUM important for ?

A
  • bone health
  • muscle contraction
  • blood clotting
  • nerve transmission
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37
Q

What is IRON important for ?

A
  • formation of haemoglobin
  • enzyme reactions
  • immune system
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38
Q

What is PHOSPHOROUS important for ?

A
  • bone health

- energy production

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39
Q

Give some examples of TRACE MINERALS (mineral required in small amounts)

A
  • zinc
  • iodine
  • fluoride
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40
Q

What are VITAMINS ?

A

essential organic nutrients

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41
Q

What are the two types of vitamins ?

A

fat-soluble vitamins / water-soluble vitamins

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42
Q

What are FAT-SOLUBLE VITAMINS ?

A
  • fatty foods
  • animal products
  • vitamin A, D, E, K
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43
Q

What does vitamin A do ?

A
  • antioxidant
  • eye health
  • cell and bone growth
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44
Q

What does vitamin D do ?

A
  • bone health

- protects against cancer and heart disease

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45
Q

What does vitamin E do ?

A
  • antioxidant

- skin / eye / immune health

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46
Q

What does vitamin K do ?

A
  • blood clotting

- bone health

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47
Q

What are WATER-SOLUBLE VITAMINS ?

A
  • require regular intake

- vitamin C, B

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48
Q

What does vitamin C do ?

A
  • skin
  • blood vessel
  • tendon / ligament
  • bones
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49
Q

What does vitamin B do ?

A
  • breakdown food
  • haemoglobin formation
  • skin / eye / nervous system health
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50
Q

What is the importance of water ?

A
  • chemical reactions
  • dissolve and move substances
  • regulates temperature
  • hydration
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51
Q

Give an example of when water moves substances around the body

A

blood plasma is 90% water and carries glucose to respiring muscles

52
Q

How does water help regulate body temperature ?

A

moves heat to the SKIN SURFACE for EVAPORATION (sweating) or to LUNG TISSUE for EXPIRATION as water vapour.

53
Q

What can dehydration cause ?

A
  • decreased plasma volume / SV

- increased temp / HR

54
Q

What is ENERGY EXPENDITURE ?

A

BMR + thermic effect of food (TEF) + energy expenditure through physical activity

55
Q

What is BASAL METABOLIC RATE ?

A

minimum amount of energy required to sustain essential physiological functions at rest

56
Q

What is THERMIC EFFECT OF FOOD (TEF) ?

A

energy required to EAT, DIGEST, ABSORB and USE food - small % of energy expenditure

57
Q

How do you calculate the BMR of a woman ?

A

655 + (9.6 x weight kg) + (1.8 x height cm) - (4.7 x age yrs)

58
Q

How do you calculate the BMR of a man ?

A

66 + (13.7 x weight kg) + (5.0 x height cm) - (6.8 x age yrs)

59
Q

What is PHYSICAL ACTIVITY ENERGY EXPENDITURE ?

A

total number of CALORIES required to perform DAILY TASKS - measured in MET values

60
Q

What is METABOLIC EQUIVALENT VALUE (MET) ?

A

ratio of performer’s working metabolic rate to their resting metabolic rate

61
Q

What percentage of energy expenditure does physical activity account for ?

A

30% - but can be far higher for athletes

62
Q

Per hour of rest, how many kcal does the body use (per kg of body mass) ?

A

1 kcal per kg of body mass (1 kcal / kg / hr)

63
Q

How many METs is light exercise ?

64
Q

How many METs is moderate exercise ?

A

3.0 - 5.9 MET

65
Q

How many METs is vigorous exercise ?

66
Q

How do you calculate your daily kcal ?

67
Q

What is ENERGY INTAKE ?

A

total amount of energy from food and drink consumed (joules / kcal)

68
Q

What is ENERGY BALANCE ?

A

the relationship between ENERGY INTAKE and ENERGY EXPENDITURE

69
Q

What happens if energy intake is higher than energy expenditure ?

A
  • weight gain
  • increase body fat %
  • negative health / performance
70
Q

What happens if energy intake is lower than energy expenditure ?

A
  • weight loss
71
Q

What are ERGOGENIC AIDS ?

A

a substance / object / method used to improve performance

72
Q

What are PHARMACOLOGICAL AIDS ?

A
  • group of ergogenic aids
  • increase levels of hormones / neural transmitters
  • anabolic steroids / erythropoitin / human growth hormone
73
Q

What are ANABOLIC STEROIDS ?

A
  • illegal synthetic hormones
  • resemble testosterone
  • promote protein synthesis for muscle growth
74
Q

What is ERYTHROPOIETIN (EPO) ?

A
  • naturally produced hormone

- production of red blood cells

75
Q

What are the performance benefits of EPO ?

A
  • increase oxygen transport
  • increase aerobic capacity
  • increase intensity and duration
76
Q

What are the risks of EPO ?

A
  • increased blood viscosity (HYPER-VISCOSITY)
  • decreased cardiac output
  • risk of blood clots
77
Q

What are the performance benefits of anabolic steroids ?

A
  • increased muscle mass
  • increased speed of recovery
  • increased intensity and duration
78
Q

What are the risks of anabolic steroids ?

A
  • aggression
  • mood swings
  • liver damage
79
Q

What is the Human Growth Hormone (HGH) ?

A
  • synthetic product
  • replicates naturally produced growth hormone
  • difficult to detect
80
Q

What are the performance benefits of the HGH ?

A
  • increased fat metabolism
  • increased blood glucose levels
  • increased speed of recovery
81
Q

What are the risks of HGH ?

A
  • abnormal bone and muscle development
  • enlargement of vital organs
  • increased risk of cancer
82
Q

What are PHYSIOLOGICAL AIDS ?

A

a group of ERGOGENIC AIDS used to increase the RATE OF ADAPTION by the body to increase performance

83
Q

What is BLOOD DOPING ?

A

illegal method of increasing red blood cell count by infusing blood prior to competition

84
Q

What are the performance benefits of blood doping ?

A
  • increased RBC

- increased O2 transport

85
Q

What are the risk of blood doping ?

A
  • increased blood viscosity
  • decreased cardiac output
  • heart failure
  • transfusion reaction
86
Q

What is INTERMITTENT HYPOXIC TRAINING ?

A
  • interval training with work intervals performed under hypoxic conditions
  • mask supplying low ppO2
  • 4-8 weeks of 1-3 mins duration
87
Q

What are the performance benefits of IHT ?

A
  • increased buffering
  • delays OBLA
  • increased RBC and haemoglobin
88
Q

What are the risks of IHT ?

A
  • benefits quickly lost
  • lose motivation
  • decrease immune functions
89
Q

What is BUFFERING CAPACITY ?

A

the ability to RESIST CHANGE IN pH

90
Q

What is OBLA ?

A

Onset of Blood Lactate Accumulation

- the point where there is a dramatic rise in blood lactate levels causing the onset of fatigue

91
Q

What are COOLING AIDS ?

A

a range of products used to reduce core temperature, treat injury and speed up recovery

  • reduce THERMAL STRAIN and CARDIOVASCULAR DRIFT
92
Q

What cooling aids would be used pre-event ?

A
  • ice vests
  • cold towel wraps
  • reduce over heating / sweating / dehydration
93
Q

What cooling aids would be used for injury treatment ?

A
  • ice packs
  • sprays
  • nerve endings are numbed to reduce pain
94
Q

What cooling aids are used post-event ?

A
  • ice baths
  • speed up recovery
  • decreasing DOMS
  • blood vessels constrict - removing waste
95
Q

What is THERMAL STRAIN ?

A

additional pressure placed on the body by an increase in temperature that can cause short and long term negative effects

96
Q

What is CARDIOVASCULAR DRIFT ?

A

UPWARDS DRIFT of HEART RATE during SUSTAINED STEADY-STATE ACTIVITY associated with an increase in body temperature

97
Q

What are the performance benefits of cooling aids ?

A
  • decrease sweating
  • decrease pain and swelling
  • decrease DOMS
  • increase recovery
98
Q

What are the risks of cooling aids ?

A
  • ice burns
  • hide injuries
  • chest pain
99
Q

What should an ENDURANCE athlete eat PRE-EVENT ?

A

SLOW-DIGESTING CARBS - 3hrs before
- 1-4g per kg of low glycaemic index

HIGH GI CARBS - 1hr before
- be careful of hyhpoglycaemia

100
Q

What is the GLYCAEMIC INDEX ?

A

a rating scale showing how quickly a carbohydrate affects blood glucose levels

101
Q

What is HYPOGLAEMIA ?

A

low blood glucose levels associated with dizziness, shaking and raised HR

102
Q

What should an ENDURANCE athlete eat DURING EVENT ?

A

longer than 1hr = 30-60g of high GI carbs

103
Q

What should an ENDURANCE athlete eat POST-EVENT ?

A
  • 1 - 1.5g per kg of carb per hour
  • within 30 mins
  • repeated every 2 hours
104
Q

What should a STRENGTH athlete eat PRE-TRAINING

A

30-60mins before

  • small meal
  • equal quantities of carbs and protei
  • quickly accessed
105
Q

What should a STRENGTH athlete eat POST-TRAINING ?

A

as soon as possible

  • high GI carbs
  • protein
  • replace lost glycogen
106
Q

What is GLYCOGEN LOADING ?

A

manipulation of carbohydrate intake in the week before competition to maximise stores of glycogen

107
Q

What are the performance benefits of glycogen loading ?

A
  • increased glycogen stores
  • increased endurance
  • decreased fatigue
108
Q

What are the risks of glycogen loading ?

A
  • hypoglycaemia in depletion phase

- poor recovery in depletion phase

109
Q

What are the risks of DEHYDRATION ?

A
  • decrease heart regulation
  • increase blood viscosity
  • increased fatigue
110
Q

What are ELECTROLYTES ?

A

SALTS and MINERALS that conduct ELECTRICAL IMPULSES - lost through sweat

111
Q

What are the effects of losing electrolytes ?

A
  • fatigue
  • cramping
  • 2% body weight in sweat = 20% decrease in performance
112
Q

What is a HYPOTONIC SOLUTION ?

A
  • LOWER CONCENTRATION of glucose than the blood stream
  • quickly replaces lost fluids
  • small amounts of glucose
  • hydration without energy boost
113
Q

What is an ISOTONIC SOLUTION ?

A
  • EQUAL CONCENTRATION of glucose as blood stream
  • absorbed at SAME RATE as water
  • quickly re-hydrate and supply glucose
  • middle-distance athletes
114
Q

What is a HYPERTONIC SOLUTION ?

A
  • HIGHER CONCENTRATION of glucose as blood stream
  • absorbed at SLOWER RATE than water
  • glycogen replenishment
  • additional water needed
  • ultra-distance athletes
115
Q

What are CREATINE SUPPLEMENTS ?

A

consumption of CREATINE MONOHYDRATE to increase stores of PC to increase intensity and duration

116
Q

What are the INITIAL effects of creatine supplements ?

A

creatine pulls water -> muscle cell = increase protein synth

117
Q

What are the SUBSEQUENT effects of creatine supplements ?

A

increased work = increased muscle mass

118
Q

What is CAFFEINE ?

A

stimulant used to heighten NERVOUS SYSTEM and MOBILISE FATS to PROLONG aerobic energy production

119
Q

What are the performance benefits of caffeine ?

A
  • nervous stimulation
  • focus and concentration
  • preservation of muscle glycogen
120
Q

What are the risks of caffeine ?

A
  • diuretics = dehydration
  • insomnia
  • anxiety
121
Q

What is BICARBONATE ?

A

an ALKALINE which acts as a BUFFER to NEUTRALISE the rise in LACTIC ACID

122
Q

What are the performance benefits of bicarbonate ?

A
  • increased buffering capacity
  • increased tolerance to lactic acid
  • increased intensity and duration
123
Q

What are the risks of bicarbonate ?

A
  • gastrointestinal problems

- unpleasant taste

124
Q

What is NITRATE ?

A

INORGANIC COMPOUNDS which DILATE blood vessels, reducing BLOOD PRESSURE and increasing blood flow to the muscles

125
Q

What are the performance benefits of nitrate ?

A
  • reduced blood pressure
  • increased blood flow
  • increased intensity
126
Q

What are the risks of nitrate ?

A
  • headaches
  • possible carcinogenic risks
  • long-term effects unknown

A+P and Exercise physiology (15 decks)

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