Sport Psychology UNIT 3 Flashcards
what is the function of protein?
-growth of muscle tissue
-repair of muscle tissue
-production of red blood cells
-ATP after fats and carbs
what are fats ?
major energy source during rest stored as triglycerides
what are carbohydrates ?
converted into glucose and stored as glycogen in the liver and muscle cells
what is the glycemic index ?
the ranking of carbs based on their immediate effects on blood glucose levels
what are some example of low GI foods ?
apple
lentils
peanuts
sausages
what are some example of high GI foods ?
honey
white bread
white rice
watermelon
what are some example of moderate GI foods ?
corn
peas
oranges
oatmeal
white pasta
what does high GI foods do to the blood sugar ?
immediate affects
during exercise- rapid absorption and release of energy help with glycogen stores
after exercise- replenishes glycogen stores
what does low GI foods do to the blood sugar ?
gradual affects
pre event - slow release of glucose into blood stream
after event - build muscle and liver glycogen stores
In relation to nutrition what should an athlete do prior to competition ?
-carboload
-low GI 2-4 hours before race
-avoid high fibre and fat foods
-200-600ml of water before event up to an hour prior
In relation to nutrition what should an athlete do during the competition ?
-high GI foods
-increase consumption of electrolytes
-hydrate 500-1000ml per hour
-no high fibre or fat foods
In relation to nutrition what should an athlete do after the competition ?
-carb immediately after the event
-low GI foods 4-6 hour after
-protein
-replace lost fluids
why are drugs taken?
-enhance training adaptations
-improved performance
-improved recovery
what are the benefits of protein powder?
- improves rate of recovery
-increases muscle size and strength
-aids in the repair and development of muscles
-decreased muscle catabolism
what are some adverse effects of protein powder?
-liver damage
-colon cancer
-kidney damage
-risk of osteoporosis
what are the benefits of anabolic steroids?
-increased muscle hypotrophy
-increased muscle strength and power
-increased muscle bulk
-improved recovery rates
what are some adverse effects of anabolic steroids ?
-reduce sperm count
-heart, liver and kidney disease
-depression and aggression
-acne
what are the benefits of a stimulant ?
-increased alertness
-activation of CNS
-increased metabolism
-raised heart rate