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PE 1.2 pt 1 Flashcards

1
Q

How many calories should average man and woman have (they are different)

A

Man - 2500kj
woman - 1940kj

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2
Q

what percentage of CHO, Proteins, and fats to be a healthy diet

A

CHO- 55%
Proteins - 15%
Fats - 30%

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3
Q

give an example of starches and where are they stored in the body

A

Rice and potatoes
stored in glycogen and liver and muscles

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4
Q

give an example of sugars and where are they stored

A

honey - they circulate round they body

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5
Q

Proteins - what foods are they found in?
and what are proteins used for

A

chicken and milk
help with muscle growth and repair, making of haemoglobin, making antibodies,
can also be used as an energy store when the fats store has been depleted

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6
Q

what is the role of fats

A

they are there to insulate nerves, to form cell membranes, they also provide an energy store

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7
Q

give an example of unsaturated fats and what can they do

A

avocados - they can increase the delivery of oxygen, reduce joint inflammation

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8
Q

give an example of saturated fats and what they can do

A

butter and bacon - need to limit intake as they can cause cardiovascular diseases

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9
Q

name 3 minerals

A

calcium
iron
phosphorus

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10
Q

what is calcium used for

A

bone health, muscle contraction and nerve transmission

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11
Q

what is iron used for

A

formation of haemoglobin

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12
Q

what is phosphorus used for

A

bone health and energy production

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13
Q

what is fibre used for

A

help with the process of digestion

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14
Q

define the basal metabolic rate

A

minimum energy required to perform daily tasks at rest

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15
Q

define thermic effect of food

A

the energy required to eat and digest the food taken in

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16
Q

energy expenditure formula

A

BMR+thermic effect of food

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17
Q

2 benefits of taking anabolic steroids

A

increased muscle hypertrophy
increased muscular strength

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18
Q

2 drawbacks of taking anabolic steroids

A

illegal
acne
mood swings

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19
Q

2 benefits of taking EPO

A

increased RBCs
increased intensity and duration of the performance

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20
Q

2 drawbacks of taking EPO

A

increased blood viscosity
decreased cardiac output
increase risk of blood clots

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21
Q

2 benefits of taking HGH

A

increased muscle hypertrophy
increase muscular strength

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22
Q

2 drawbacks of taking HGH

A

abnormal bone and muscle development
enlargement of vital organs

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23
Q

describe the process of blood doping

A

2l of blood is taken from performer 4-6 weeks prior to competition and then rein fused 2 hrs before the comp

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24
Q

2 benefits of blood doping

A

increased RBC count
increased 02 transport

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25
2 benefits of IHT
increased RBC production, allows for acclimatisation. legal
25
2 drawbacks of blood doping
illegal, risk of infection increased risk of blood clots
26
2 drawbacks of IHT
if not continuously done benefits are lost quickly may disrupt training patterns
27
2 benefits of cooling aids
decrease swelling reduce core body temperature decrease recovery time
28
2 drawbacks of cooling aids
can mask pain so could further the injury more can cause ice burns
29
Describe the process of glycogen loading
7-5 days prior deplete the CHO stores and still train at high intensity. high protein diet 4-3 days prior high protein and fat diets still but gradually decrease the intensity of exercise. 1-2 day prior have a high CHO diet and have tapering training
30
2 benefits of glycogen loading
increased glucose stores delays fatigue increased endurance capacity
31
2 drawbacks of glycogen loading
feeling of being lethargic increased risk of injury can affect mental preparation
32
describe the process of pre composite meals
3.5-2.5 hrs prior - have a slow releasing meal e.g rice and pasta 2.5-1.5 hrs prior have a fast releasing meal to maintain blood glucose level
33
2 benefits of pre composite meals
tops up liver with glycogen maintains blood glucose levels
34
drawback of pre composite meals
avoid CHOs directly after as may counteract with the blood glucose levels
35
Post event meals (high in CHO) benefit and possible drawback
allows an increase speed if recovery may not always be practical
36
How does dehydration decrease performance
decrease blood regulation and increase temp increase blood viscosity increase HR increase fatigue
37
what does a hypotonic drink do
lower concentration of glucose
38
what does a isotonic drink do
equal concentration of glucose to blood
39
what does a hypertonic drink do
it increase glucose to blood
40
2 benefits of creatine
increases phosphocreatine stores increase maximal and explosive strength
41
2 drawbacks of creatine
increase weight gain cramps unclear long term effects
42
2 benefits of caffeine
increase concentration it increases metabolism of fat
43
2 drawbacks of caffeine
insomnia dehydration
44
2 benefits of bicarbonate
delays onset of fatigue increase resistance to LA increase buffering capacity
45
2 drawbacks of bicarbonate
unpleasant taste gastriointestal problems
46
2 benefits of nitrates
decreased BP increased blood flow
47
2 drawbacks of nitrates
headaches long term effects are unclear
48
how long is a macro cycle
up to 4 years
49
how long is a measo cycle
8-10 weeks
50
how long is a micro cycle
up to 1 week
51
name the 3 phases of training
predatory phase competitive phase transition phase
52
what happens in the prep phase of training
general conditioning, training intensity increases. allows the manager to get his ideas and tactics across
53
what happens in the competitive phase of training
training load decreases allowing for tactics to change and for game play analysis 2-3 weeks prior comp - taper the training, decrease the training load by a third and keep intensity the same
54
what happens in the transition phase of training
active rest allowing for low intensity aerobic work
55
define vo2 max
is the maximum amount of oxygen that can be utilised in one minute
56
4 factors affecting VO2 max
age - decreases by 1% each year in the mid 20s gender women have lower than men physiological makeup - everyone is different training - aerobic training increases the vo2 max by 20%
57
why does age affect vo2 max
due to loss of elasticity of the heart and blood vessels
58
why does gender affect vo2 max
females have a higher % of body fat, have smaller lung volumes
59
describe how direct gas analysis is performed
it is a maximal test mask is worn to collect expired air so it can be analysed it is typically done whilst doing a continuous skills such as cycling, can be done to measure vo2 max
60
2 advantages of direct gas analysis
direct measurement accurate
61
2 drawbacks of direct gas analysis
maximal test to exhaustion not suitable for the elderly or those who have health problems
62
2 advantages of 12 min Cooper run
cheap and simple good for large groups
63
2 disadvantages of 12 min Cooper run
only a prediction not suitable for elderly
64
2 advantages of the multi stage fitness test
good for large groups cheap and simple
65
2 disadvantages of the multi stage fitness test
it is subject to motivation not suitbable for the elderly
66
intensity of aerobic training continuous and HIIT
continuous 60-80% HIIT 80-95%
67
duration of aerobic training continuous and HIIT
continuous - 20-80 mins HIIT- 5 seconds to 8 mins
68
intensity of recovery for aerobic training continuous and HITT
continuous - no recovery HIIT - 40-50% of max HR
69
duration of recover for aerobic training continuous and HIIT
continuous - no recovery HIIT - 1:1 work interval
70
respiratory adaptations for aerobic training
respiratory muscles become stronger causing increased efficiency of mechanics of breathing and decreased respiratory fatigue increase surface area of alveoli causing increase of external gaseous exchange
71
overall affects of respiratory adaptations
increased volume of 02 used easier to perform exercise delayed OBLA
72
cardiovascular adaptations due to aerobic training
cardiac hypertrophy increased elasticity of the atrial walls increased RBC increased blood plasma
73
overall effects of cardiovascular adaptations due to aerobic training
increased blood flow decreased blood pressure easier to perform exercise increased intensity of playing
74
musco-skeletal adaptations of aerobic training
SO fibre muscle hypertrophy increased size and density of mitrochondria increased stores of myoglobin increased stores of glycogen FOG fibres become more aerobic
75
overall effects of the musco-skeletal adaptations
increase joint stability increased metabolic rate delayed OBLA increased intensity of training and performance
76
adaptations on the metabolic function due to aerobic training
increased activity of aerobic enzymes decreased fat mass decreased insulin resistance
77
overall effects of the metabolic adaptations
increase use of fuel improved body composition delayed OBLA increase intensity and duration of performance and training

PE (7 decks)

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