the elite performer: food, supplements and performance-enhancing drugs Flashcards
dehydration:
the condition that occurs when the amount of water in the body falls below normal, disrupting the balance of sugars and salts (electrolytes) in the body.
electrolytes:
the scientific term for the ions of salts such as sodium. Ions are electrically charged particles.
electrolytic balance:
the proportion or concentration of electrolytes within the fluids of the body.
hypothermia:
a potentially fatal condition occuring when the core body temp falls below 35degrees C
water is important because:
regulates the body tempt
carries nutrients and oxygen to all cells in the body via blood plasma
helps convert food into energy and absorb nutrients
is required for expiration
removes waste
protects and cushions vital organs and joints
what percentage does water make up of an adults body mass?
50-60%
loss of electrolytes can cause impairments to performance by causing:
drowsiness and impaired decision making
muscle weakness and fatigue
muscle cramps
interference in the neutral control of the heart causing an abnormal heart rhythm.
what temp does the body strive to stay between
36 and 37 degress C
glycaemic index:
a system for ranking carbohydrates according to how quickly they are converted to glucose and enter the bloodstream, raising blood sugar levels.
what is an advantage of creatine?
provides energy for rapid muscular contractions and for maximal work over a short period of time
give an example of a negative side effect of creatine:
when its consumed in diet, the kidneys withdraw the substance= liver failure due to excessive creatine supplement.
it also gives you muscle cramps
diarrhoea
impaired functionality
what foods is creatine found in?
red meats such as steak/beef
but its very expensive£££££
how is a more excessive amount of creatine consumed?
20g a day above can be consumed through supplements
what is the definition of a stimulant?
a drug that temporarily quickens some vital processes such as in the nervous central system
most popular protein supplementations are in the form of:
PROTEIN SHAKE (70%)
What form do herbal remedies come in?
oils/infusions. from the use of plants or plant extracts for medicinal purposes
what have herbal remedies been used to treat?
DOMS (delayed onset of muscle soreness)
definition of caffeine:
a naturally occuring stimulant.
It is no longer listed as a banned substance by WADA or UK SPORT
why does caffeine make us more alert? + and -
found in coffee/sugary drinks/ chocolate
Body converts lipid fat stores to ATP INSTEAD of glycogen therefore preserving energy stores.
Affects on the neuromuscular system are mixed and tend to vary person to person
Caffeine can act as a diuretic so usage must be careful
can lead to anxiety
definition of a diuretic:
a drug used to increase urine formation and output
main benefit of caffeine:
can extend prolonged aerobic exercise by increasing the use of lipids (fats) to provide the energy for ATP resynthesis, thereby saving the bodys glycogen stores.
buffering:
the ability of the blood to compensate for additions of lactic acid or hydrogen ions and maintain the pH level.
bicarbonate of soda:
a white soluble compound (NaHCO3) used in effervescent drinks and as an antacid
how does bicarbonate of soda help an athlete?
it disengages the joining of hydrogen ions and lactate therefore allowing you to use anaerobic energy systems for longer.
the main use of bicarb of soda:
SODA LOADING
which is = delayed onset of fatigue when in prolonged anaerobic exercise
what does WADA stand for? and what do they do?
World Anti Doping Agency.
the agency is responsible for promoting, coordinating and monitoring at international level the fight against use of drugs in sport.
what are the 6 PED’s?
Erythropoietin (EPO) Beta blockers Diuretics Stimulants Anabolic Steroids Human Growth Hormone (HGH)
A performer with a higher density of red blood cells within the blood is potentially able to carry more oxygen, improving their…………………
VO2 max
definition of elite sport:
sport participated in by international performers and/or professionals or by teams performing at national or international level
what are the 5 food supplements?
Creatine Protein supplements Herbal remedies Caffeine Bicarbonate of Soda
there are 2 usual methods of gaining an accurate measurement of body fat %. what are they?
Bioelectrical impedence: an electrical current is put through the body. muscle has a lower electrical impedance than fat, and measurement of the impedance gives an estimate of body fat percentage. Although this is an accurate measure, it is affected by the body’s level of hydration.
Skin-fold callipers: the callipers are used to measure the levels of subcantaneous fat at different sites around the body (commonly the triceps, biceps, subscapullar, suprailiac and the thigh). The measurements are added together then entered into an equation and a body fat percentage is obtained.
changing your energy input involves changing your…..
changing your energy output involves changing your…..
eating/diet (input)
training (output)
