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Applied physiology > Term 3 - Nutrition And Recovery > Flashcards

Term 3 - Nutrition And Recovery Flashcards

1
Q

What does water make up in the body?

A

Blood, digestive juices, urine, and perspiration.

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2
Q

How much of the body weight is made up of water?

A

60%

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3
Q

Where is water contained in the body?

A

Lean muscles, fat, and bones

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4
Q

What is thermoregulation?

A

Maintaining a steady internal temperature in the body.

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5
Q

What does the hypothalamus control?

A

Body temperature, heart rate, hunger, and mood.

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6
Q

What is the average temperature of the body?

A

37°c

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7
Q

How does information go to the hypothalamus?

A

Through receptors around the body, this information determines the response the hypothalamus initiates.

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8
Q

What is the response when the body is above normal temperature?

A
  • 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)
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9
Q

What is the response when the body is below normal temperature?

A
  • blood vessels constrict, limiting heat loss.
  • body prioritises core heat and organs
  • skeletal muscles contract (shivering - creates warmth)
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10
Q

What happens when a person is dehydrated? (Perspiration)

A

The can’t sweat

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11
Q

What happens to the blood when a person is dehydrated?

A
  • 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.
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12
Q

What happens to the blood when a person is dehydrated?

A
  • 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.
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13
Q

When does dehydration occur?

A

When more water is being lost than taken in.

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14
Q

What are the symptoms of dehydration?

A
  • 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
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15
Q

What happens to your performance when you are dehydrated?

A
  • slower reaction times
  • slower speed
  • slower agility
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16
Q

what are electrolytes?

A

Minerals in the blood and other body fluids that carry an electric charge.

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17
Q

what are the 5 electrolytes?

A
  • Sodium
  • Chlorine
  • magnesium
  • calcium
  • Potassium
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18
Q

what is the charge for sodium and what is its primary function?

A

Positive, maintains fluid balance and helps cells absorb nutrients.

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19
Q

what is the most abundant electrolyte?

A

Sodium

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20
Q

What can too much sodium cause?

A
  • confusion
  • unusually strong reflexes
  • loss of muscle control
  • seizures
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21
Q

what can not enough sodium cause ?

A
  • confusion
  • irritability
  • weakened reflexes
  • nausea
  • seizure
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22
Q

What is the charge and main function of magnesium?

A

Positive, converts nutrients into energy

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23
Q

What can too much magnesium cause?

A
  • Changes to heart rhythm
  • weakened reflexes
  • decreased ability to breathe
  • cardiac arrest
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24
Q

Not enough magnesium can cause?

A
  • Muscles weakness
  • Twitching
  • Heartbeat arrythmias
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25
Q

What is the charge and primary function of chloride?

A

Negative, maintains the balance of fluids in cells and maintains a neutral pH throughout the body.

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26
Q

What can too much Chloride cause?

A
  • Severe kidney problems
  • Kidney failure
  • Diarrhoea
  • Urinary tract problems
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27
Q

Not enough chloride can cause?

A
  • blood becoming more alkaline
  • Loss of muscle control
  • Confusion
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28
Q

What is the charge and primary function of calcium?

A

Positive, transits signals in nerves and manage the heart rhythm

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29
Q

What can too much calcium cause?

A
  • Confusion
  • Fatigue
  • Constipation
  • Kidney failure
  • Pain in bones and joints
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30
Q

What can not enough Calcium cause?

A
  • Confusion and bhaviour changes
  • Unusually strong reflexes
  • Loss of muscle control
  • Throat spasms that affect breathing
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31
Q

What are carbohydrates?

A

Sugars and starches

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32
Q

What are foods that give carbs?

A
  • Fruit
  • Cereal
  • Bread
  • Pasta
  • Rice
  • Vegetables
  • Nuts
33
Q

What is the body’s preferred source of fuel?

A

Carbohydrates

34
Q

What do carbohydrates break down into?

A

Glucose

35
Q

Where and how is glucose stored?

A

In the liver and muscles as glycogen.

36
Q

What is the main function of fats?

A

To act as a concentrated fuel stored in muscles ad adipose tissues

37
Q

When are fats used during activity?

A

At rest and during endurance submaximal exercise.

38
Q

What do fats break down into?

A

Free Fatty Acids and triglycerides

39
Q

How are fats stored?

A

As adipose tissue

40
Q

What is the main function of protein?

A

Energy production, growth, and repair

41
Q

What are food sources of protein?

A
  • Meat
  • Fish
  • Poultry
  • Legumes
  • Eggs
  • Grains
42
Q

What do proteins break down into?

A

Aminco acids

43
Q

Where is protein stored?

A

In the muscles

44
Q

When is glucose most used?

A

High intensity activities

45
Q

what is the recommended daily intake of macronutrients for an athlete?

A

Carbs = 60%
Fats = 25%
Proteins = 15%

46
Q

What does the Glycaemic Index show?

A

How quickly carbohydrates are broken down into glucose and how much they raise blood sugar levels.

47
Q

What is the range of low GI foods

A

GI of 55 or less

48
Q

What is the range of medium GI foods?

A

A GI of 55 to 70

49
Q

What is the range of high-GI foods?

A

GI of greater than 70.

50
Q

Do energy drinks enhance performance?

A

No

51
Q

What do energy drinks do?

A
  • Increase adrenaline
  • Increase dopamine
    Acts as a stimulant that increases alertness
52
Q

What do sports drinks do?

A

Rehydrate

53
Q

When can sports drinks be drank?

A

Activity was longer than 1 hour and there is further activity in next 24 hours (also hot conditions)

54
Q

When is the body most effective at replacing carb and repairing muscles?

A

first 60 to 90 minutes after an activity.

55
Q

What should recovery food have?

A
  • Rich in quality carbohydrates
  • Lean proteins
  • source of fluid and electrolytes for rehydration
56
Q

What are the two types of recovery?

A

Physical recovery and Psychological recovery

57
Q

What is recovery?

A

The process of returning to a state of readiness after physical activity.

58
Q

What are the benefits of recovery?

A
  • Muscle repair
  • Replenishing energy stores
  • reduce fatigue
  • Prevent injuries
  • enhancing performance
59
Q

What are the two main types of injury?

A

Acute injuries and chronic injuries

60
Q

What are some types of physical recovery?

A
  • Active recovery
  • Passive recovery
  • Hydration
  • Nutrition
  • Cold and Hot therapy
  • Massage
61
Q

What is active recovery?

A

Examples: walking, swimming, cycling, yoga

  • Low-intensity exercise
  • maintains blood flow, reducing muscle fatigue, and soreness
  • promotes replenishment of muscle glycogen stores
62
Q

What is Passive recovery?

A

Examples: sleeping, relaxing, sitting down, and still stretches

  • Complete rest
  • Allowing ATP-PC energy system to fully replenish.
63
Q

what is Nutrition + Hydration?

A

Consuming the right foods and fluids to aid recovery
- hydrating body
- refueling
- speeds up restoring energy levels
- muscle repair

64
Q

what is hot and cold therapy?

A
  • using water for pain relief and treatment
  • reduces swelling, numbs pain, and improves circulation and relaxations
65
Q

What can cold temperatures treat?

A
  • reduces inflammation
  • numbs pain
  • speeds up recovery
66
Q

What can hot temperatures treat?

A
  • Reduce muscle soreness
  • improves circulation
  • aids in relaxation
67
Q

What is massage therapy?

A
  • manipulating muscles and soft tissues
  • relives muscle tension, improves circulation, and reduces stress

examples: sports massage, physiotherapy, deep tissue massage

68
Q

What are some psychological strategies?

A
  • sleep
  • visualisation
  • breath control
  • positive self-talk
  • mindfulness and meditation
  • goal setting
69
Q

What can psychological SKILLS do?

A

Enhance performance in many different ways

70
Q

What are examples of psychological skills include:

A
  • Arousal
  • Mental rehearsal
  • Confidence building
  • Concentration
71
Q

What is arousal?

A

Arousal is the amount of readiness a person experiences when faced with a task

72
Q

Is the range of optimal arousal the same for everyone?

A

No, it can change between personality, activity and the athletes skill

73
Q

What are the results of low arousal?

A
  • Low performance
  • Individuals may be bored or unenthusiastic
  • Lack of concentration
  • Feeling lethargic
74
Q

What are the results of high arousal?

A
  • Low performance
  • tense, anxiety, more mistakes
  • Increased heart rate
  • Shakiness
  • Sweating
  • Nausea
75
Q

How do you reduce arousal?

A
  • meditation
  • Sleep
  • Breathing control
76
Q

How do you promote arousal?

A
  • Elevated breathing rate
  • Act energetically
  • Positive self-talk
  • Mental imagery
77
Q

What activities required low levels of arousal?

A

Activities that need high levels of accuracy, precision, and control.

examples: shooting, surfing, skateboarding, ect

78
Q

What activities require higher arousal?

A

Activities that need large and powerful movements.

examples:
- rugby
- pole vaulting
- swimming

Applied physiology (2 decks)

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