Soc 19 Flashcards
Energy
comes from a range of different foods, including fats and
carbohydrates
Carbohydrates
are the main energy source for both high-intensity
(anaerobic) exercise and moderate-intensity (aerobic) exercise
Fats
can provide energy for only moderate-intensity (aerobic) exercise
for long periods over 2 hours
Fats use
• When you eat fat it is broken down into fatty acids, which are absorbed
into your blood and delivered to your cells
Carbohydrates uses
• When you eat carbohydrates, they are broken down into glucose or glycogen, which can
be absorbed through the walls of your small intestine and into the blood
• Complex carbohydrates
for example starch are found in natural foods
such as brown rice, wholemeal bread and wholemeal pasta
Foods of this type help to provide slow releasing and long lasting energy for exercise and should form about half of your daily intake
• Simple carbohydrates
are stored in their natural form in fruit and vegetables, and in their refined form in biscuits, cakes and chocolates. They provide a quick fix of of energy. For example, eating a banana at half time of a football match
Fats defenition in book
a rich source of energy, but many modern diets provide more than our bodies need.
Carbohydrates defenition in the book
The bodies main source of energy
Muscle fatigue
when muscles get tired.
Lactate accumulation
when lactic acid gather in the muscles/ blood due to increased work intensity.
Heart rate
a number of times the heart beats per minute.
BPM
beats per minute.
Stroke volume
the amount of blood pumped by the heart during each beat.
Cardiac output
the amount of blood ejected from your heart in one minute. CO = stroke volume (SV) x heart rate (HR)
Oxygen debt
The amount of oxygen needed at the end of physical activity to break down any lactic acid
Effects on the muscles
muscle fatigue, lactic accumulation & cramp
Effects on the heart
increased HR, stroke volume and cardiac output
Effects on the respiratory system:
increased need for oxygen/ removal of CO2.
Increased rate and depth of breathing.
Athletes who are ‘fitter’
will have a lower RHR and quicker recovery rate.
When you exercise hard,
you use up more oxygen than you take in. This
shortfall creates oxygen debt
