Revision

Question 1

Function/role of simple carbs

Answer 1

Fast energy
Help brain function
Used in power sports

Question 2

Function/role of complex carbs

Answer 2

Slow release energy
Improve energy levels
Improve concentration

Question 3

Recommended calorie intake for men

Answer 3

2550

Question 4

Recommended calorie intake for women

Answer 4

1940

Question 5

What is swwush

Answer 5

Status
What is benefits 
Why it benefits 
Used by
Side effects 
How it benefits

Question 6

Different erogenic aids

Answer 6

Nutritional
Pharmacological
Physiological

Question 7

Process of carb loading

Answer 7

• reduce carb intake, high protein, glycogen depleting bouts of exercise
• high protein,high fat
• glycogen depleting bouts of endurance exercise
• high carb diet, taper training or rest

Question 8

Benefits and side effects of carb loading

Answer 8

Benefits:50%higher glycogen stores
Improved endurance capacity
Increased stores of glycogen in muscles

Side effects: gastrointestinal problems
Increased risk of injury
Limited impact for athletes competing for under 30mins

Question 9

What are sports drinks designed to do

Answer 9

Offset impact of dehydration by replacing fluids and body salts that are lost

Question 10

Where is nitrate found

Answer 10

Root vegetables,beetroot

Question 11

Where is creatine found

Answer 11

Produced naturally from amino acids, consumed through meat

Question 12

Where is caffeine found

Answer 12

Coffee

Tea

Question 13

Where is bicarbonate found

Answer 13

Baked goods, baking soda

Question 14

Purpose of hypotonic drinks and used by

Answer 14

Purpose: quickly replace fluids but low in carbs

Used by: those who need hydration without carb hit e.g jockeys and gymnast

Question 15

Purpose of isotonic drinks and used by

Answer 15

Purpose:Quickly replaces fluids and provide carb boost

Used by:commonly drunk by athletes and sportspersons

Question 16

purpose of hypertonic drinks and used by

Answer 16

purpose: supplement carb intake

used by: those who need high energy levels

Question 17

pharmacological aids

what are anabolic steroids

Answer 17

Group of synthetic hormones which resemble testosterone

Question 18

pharmacological aids

what is EPO

Answer 18

A naturally produced hormone responsible for the production of red blood cells

Question 19

pharmacological aids

what is HGH

Answer 19

Synthetic product copying the naturally produce growth hormone

Question 20

pharmacological aids

benefits of anabolic steroids

Answer 20

Taken to promote protein synthesis and muscle growth

Question 21

pharmacological aids

benefits of epo

Answer 21

Aerobic benefits - improved O2 transport and aerobic capacity, delay fatigue

Question 22

pharmacological aids

benefits of HGH

Answer 22

HGH increases protein synthesis for muscles growth and repair

Question 23

pharmacological aids

side effects of anabolic steroids

Answer 23

Increased risk of cancer
Increased aggression
Increased risk of liver failure
Increased risk of stroke & heart-attack
Acne and hormone disturbances
Mood swings

Question 24

pharmacological aids

side effects of epo

Answer 24

Increased blood viscosity
Reduce cardiac output
Risk of clotting & heart failure
Reduced natural EPO production

Question 25

pharmacological aids

side effects of HGH

Answer 25

Abnormal bone and muscle development
Enlargement of vital organs
Increased risk of cancers and diabetes

Question 26

what is blood doping

Answer 26

An illegal method to increase RBC count
Blood is removed from the body 4-6 weeks before the event.
The body compensates by replenishing red blood cells (haemoglobin).
Prior to the event, the previously removed blood is re-infused into the body increasing the haemoglobin available during exercise.

Question 27

what is intermittent hypoxic training

Answer 27

Athletes live at sea level but train in hypoxic conditions (low partial pressure of oxygen)
Session includes alternate intervals of several minutes breathing hypoxic (low oxygen air) & normoxic or hyperoxic (high oxygen air).

IHT methods range from 4-8 weeks of high intensity work of 1-3 minutes

Sessions take 15-45 minutes.

Rest periods are 1-40 minutes

Question 28

benefits of blood doping

Answer 28

One study found doping led to a 5-13% increase in Vo2 max, in those who infused 0.9-1.8 litres of blood

higher red blood cell count means that endurance athletes can work harder for longer

Hard to detect

Question 29

side effects of blood doping

Answer 29

Increased blood viscosity
Decreased cardiac output
Risk of blood clots and heart failure
Risk of infection

Question 30

side effects of IHT

Answer 30

Benefits lost quickly when IHT stopped
Disrupts normal training
Dehydration

Question 31

pre cooling benefits

Answer 31

Before performance, cooling for 10-30 minutes can have benefits in hot environments.
Reduce thermal strain and CV drift
Muscular strain is reduced.
Intensity and speed can be maintained.

Question 32

post cooling benefits

Answer 32

Reduce core temp
Reduce sweating and dehydration
Reduce pain and bruising
Speed recover
Prevent DOMS

Question 33

drawbacks of post and pre cooling

Answer 33

metabolism, CV responses and inaccurate perceived exertion can detriment performance.

Ice burn
Mask pain/ injury
Risky for hypertension patients
Not very comfortable

Question 34

what is bicarbonate

Answer 34

Alkaline which acts as a buffer to neutralize the rise in acidity in the bloodstream

Question 35

what are the benefits of bicarbonate loading

Answer 35

0.3g / kg, 1 hour before competition will increase the body’s tolerance to;
lactic acid
buffering hydrogen ions
drawing acid out of the muscle cell
neutralizing the bloodstream

Question 36

what are the cons of bicarbonate loading

Answer 36

Can result in stomach aches, nausea and tastes horrible

Question 37

what is nitrate

Answer 37

Inorganic compounds found in root vegetables

Commonly taken through beetroot juice
Endurance

Question 38

what are the benefits of nitrate

Answer 38

Stimulates vasodilation to increase blood flow.

Reduces resting blood pressure, reduces VO2 consumption during sub-maximal exercise.

Enhances muscle recovery.

Question 39

what is the flexibility goniometer protocol

Answer 39

The center of the goniometer is positioned at the axis of rotation of a joint

The arms of the goniometer are aligned with the long axis of the bones.

The measurement is the angle in degrees as read off the goniometer.

Question 40

what is the sit and reach test protocol

Answer 40

-This test involves sitting on the floor with legs stretched out straight ahead
-Soles of the feet are placed flat against the box
Both knees should be locked and pressed flat to the floor
-With the palms facing downwards, and the hands on top of each other or side by side, the subject reaches forward along the measuring line as far as possible.
-Ensure that the hands remain at the same level
After some practice reaches, the subject reaches out and holds that position for one-two seconds

Question 41

advantages of goniometer

Answer 41

Common test of flexibility

Is an easy and quick test to perform

Lots of published data to use for comparison

Equipment is cheap

Question 42

disadvantages of goniometer

Answer 42

It is sometimes difficult to position and maintain the arms of the goniometer along the bones of the segments throughout the measurement.

The axis of rotation is not always clear, especially for complex joints.

Question 43

advantages of sit and reach test

Answer 43

Common test of flexibility
Is an easy and quick test to perform
Lots of published data to use for comparison

Question 44

disadvantages of sit and reach test

Answer 44

Variations in arm, leg and trunk length can make comparisons between individuals difficult
Only relevant to lower back and hamstrings