Term 3 - Nutrition And Recovery Flashcards
What does water make up in the body?
Blood, digestive juices, urine, and perspiration.
How much of the body weight is made up of water?
60%
Where is water contained in the body?
Lean muscles, fat, and bones
What is thermoregulation?
Maintaining a steady internal temperature in the body.
What does the hypothalamus control?
Body temperature, heart rate, hunger, and mood.
What is the average temperature of the body?
37°c
How does information go to the hypothalamus?
Through receptors around the body, this information determines the response the hypothalamus initiates.
What is the response when the body is above normal temperature?
- Blood vessels in the skin dilate (allowing more blood to flow to the surface and cool before flowing back to the core)
- Sweat glands release sweat ( evaporation cause a cooling effect)
What is the response when the body is below normal temperature?
- blood vessels constrict, limiting heat loss.
- body prioritises core heat and organs
- skeletal muscles contract (shivering - creates warmth)
What happens when a person is dehydrated? (Perspiration)
The can’t sweat
What happens to the blood when a person is dehydrated?
- blood will be thicker ( making the heart need to work harder to transport nutrients around the body)
- core temp will rise faster than it should because heat won’t spread evenly across the body.
What happens to the blood when a person is dehydrated?
- blood will be thicker ( making the heart need to work harder to transport nutrients around the body)
- core temp will rise faster than it should because heat won’t spread evenly across the body.
When does dehydration occur?
When more water is being lost than taken in.
What are the symptoms of dehydration?
- Feeling thirsty
- Dark yellow and Strong-scented urine.
- Urinating less often than usual.
- Feeling dizzy or light-headed.
- Feeling tired
- Dry mouth, lips, and tongue
- sunken eyes
What happens to your performance when you are dehydrated?
- slower reaction times
- slower speed
- slower agility
what are electrolytes?
Minerals in the blood and other body fluids that carry an electric charge.
what are the 5 electrolytes?
- Sodium
- Chlorine
- magnesium
- calcium
- Potassium
what is the charge for sodium and what is its primary function?
Positive, maintains fluid balance and helps cells absorb nutrients.
what is the most abundant electrolyte?
Sodium
What can too much sodium cause?
- confusion
- unusually strong reflexes
- loss of muscle control
- seizures
what can not enough sodium cause ?
- confusion
- irritability
- weakened reflexes
- nausea
- seizure
What is the charge and main function of magnesium?
Positive, converts nutrients into energy
What can too much magnesium cause?
- Changes to heart rhythm
- weakened reflexes
- decreased ability to breathe
- cardiac arrest
Not enough magnesium can cause?
- Muscles weakness
- Twitching
- Heartbeat arrythmias
What is the charge and primary function of chloride?
Negative, maintains the balance of fluids in cells and maintains a neutral pH throughout the body.
What can too much Chloride cause?
- Severe kidney problems
- Kidney failure
- Diarrhoea
- Urinary tract problems
Not enough chloride can cause?
- blood becoming more alkaline
- Loss of muscle control
- Confusion
What is the charge and primary function of calcium?
Positive, transits signals in nerves and manage the heart rhythm
What can too much calcium cause?
- Confusion
- Fatigue
- Constipation
- Kidney failure
- Pain in bones and joints
What can not enough Calcium cause?
- Confusion and bhaviour changes
- Unusually strong reflexes
- Loss of muscle control
- Throat spasms that affect breathing
What are carbohydrates?
Sugars and starches
What are foods that give carbs?
- Fruit
- Cereal
- Bread
- Pasta
- Rice
- Vegetables
- Nuts
What is the body’s preferred source of fuel?
Carbohydrates
What do carbohydrates break down into?
Glucose
Where and how is glucose stored?
In the liver and muscles as glycogen.
What is the main function of fats?
To act as a concentrated fuel stored in muscles ad adipose tissues
When are fats used during activity?
At rest and during endurance submaximal exercise.
What do fats break down into?
Free Fatty Acids and triglycerides
How are fats stored?
As adipose tissue
What is the main function of protein?
Energy production, growth, and repair
What are food sources of protein?
- Meat
- Fish
- Poultry
- Legumes
- Eggs
- Grains
What do proteins break down into?
Aminco acids
Where is protein stored?
In the muscles
When is glucose most used?
High intensity activities
what is the recommended daily intake of macronutrients for an athlete?
Carbs = 60%
Fats = 25%
Proteins = 15%
What does the Glycaemic Index show?
How quickly carbohydrates are broken down into glucose and how much they raise blood sugar levels.
What is the range of low GI foods
GI of 55 or less
What is the range of medium GI foods?
A GI of 55 to 70
What is the range of high-GI foods?
GI of greater than 70.
Do energy drinks enhance performance?
No
What do energy drinks do?
- Increase adrenaline
- Increase dopamine
Acts as a stimulant that increases alertness
What do sports drinks do?
Rehydrate
When can sports drinks be drank?
Activity was longer than 1 hour and there is further activity in next 24 hours (also hot conditions)
When is the body most effective at replacing carb and repairing muscles?
first 60 to 90 minutes after an activity.
What should recovery food have?
- Rich in quality carbohydrates
- Lean proteins
- source of fluid and electrolytes for rehydration
What are the two types of recovery?
Physical recovery and Psychological recovery
What is recovery?
The process of returning to a state of readiness after physical activity.
What are the benefits of recovery?
- Muscle repair
- Replenishing energy stores
- reduce fatigue
- Prevent injuries
- enhancing performance
What are the two main types of injury?
Acute injuries and chronic injuries
What are some types of physical recovery?
- Active recovery
- Passive recovery
- Hydration
- Nutrition
- Cold and Hot therapy
- Massage
What is active recovery?
Examples: walking, swimming, cycling, yoga
- Low-intensity exercise
- maintains blood flow, reducing muscle fatigue, and soreness
- promotes replenishment of muscle glycogen stores
What is Passive recovery?
Examples: sleeping, relaxing, sitting down, and still stretches
- Complete rest
- Allowing ATP-PC energy system to fully replenish.
what is Nutrition + Hydration?
Consuming the right foods and fluids to aid recovery
- hydrating body
- refueling
- speeds up restoring energy levels
- muscle repair
what is hot and cold therapy?
- using water for pain relief and treatment
- reduces swelling, numbs pain, and improves circulation and relaxations
What can cold temperatures treat?
- reduces inflammation
- numbs pain
- speeds up recovery
What can hot temperatures treat?
- Reduce muscle soreness
- improves circulation
- aids in relaxation
What is massage therapy?
- manipulating muscles and soft tissues
- relives muscle tension, improves circulation, and reduces stress
examples: sports massage, physiotherapy, deep tissue massage
What are some psychological strategies?
- sleep
- visualisation
- breath control
- positive self-talk
- mindfulness and meditation
- goal setting
What can psychological SKILLS do?
Enhance performance in many different ways
What are examples of psychological skills include:
- Arousal
- Mental rehearsal
- Confidence building
- Concentration
What is arousal?
Arousal is the amount of readiness a person experiences when faced with a task
Is the range of optimal arousal the same for everyone?
No, it can change between personality, activity and the athletes skill
What are the results of low arousal?
- Low performance
- Individuals may be bored or unenthusiastic
- Lack of concentration
- Feeling lethargic
What are the results of high arousal?
- Low performance
- tense, anxiety, more mistakes
- Increased heart rate
- Shakiness
- Sweating
- Nausea
How do you reduce arousal?
- meditation
- Sleep
- Breathing control
How do you promote arousal?
- Elevated breathing rate
- Act energetically
- Positive self-talk
- Mental imagery
What activities required low levels of arousal?
Activities that need high levels of accuracy, precision, and control.
examples: shooting, surfing, skateboarding, ect
What activities require higher arousal?
Activities that need large and powerful movements.
examples:
- rugby
- pole vaulting
- swimming
