the elite performer: food, supplements and performance-enhancing drugs

Question 1

dehydration:

Answer 1

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.

Question 2

electrolytes:

Answer 2

the scientific term for the ions of salts such as sodium. Ions are electrically charged particles.

Question 3

electrolytic balance:

Answer 3

the proportion or concentration of electrolytes within the fluids of the body.

Question 4

hypothermia:

Answer 4

a potentially fatal condition occuring when the core body temp falls below 35degrees C

Question 5

water is important because:

Answer 5

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

Question 6

what percentage does water make up of an adults body mass?

Answer 6

50-60%

Question 7

loss of electrolytes can cause impairments to performance by causing:

Answer 7

drowsiness and impaired decision making
muscle weakness and fatigue
muscle cramps
interference in the neutral control of the heart causing an abnormal heart rhythm.

Question 8

what temp does the body strive to stay between

Answer 8

36 and 37 degress C

Question 9

glycaemic index:

Answer 9

a system for ranking carbohydrates according to how quickly they are converted to glucose and enter the bloodstream, raising blood sugar levels.

Question 10

what is an advantage of creatine?

Answer 10

provides energy for rapid muscular contractions and for maximal work over a short period of time

Question 11

give an example of a negative side effect of creatine:

Answer 11

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

Question 12

what foods is creatine found in?

Answer 12

red meats such as steak/beef

but its very expensive£££££

Question 13

how is a more excessive amount of creatine consumed?

Answer 13

20g a day above can be consumed through supplements

Question 14

what is the definition of a stimulant?

Answer 14

a drug that temporarily quickens some vital processes such as in the nervous central system

Question 15

most popular protein supplementations are in the form of:

Answer 15

PROTEIN SHAKE (70%)

Question 16

What form do herbal remedies come in?

Answer 16

oils/infusions. from the use of plants or plant extracts for medicinal purposes

Question 17

what have herbal remedies been used to treat?

Answer 17

DOMS (delayed onset of muscle soreness)

Question 18

definition of caffeine:

Answer 18

a naturally occuring stimulant.

It is no longer listed as a banned substance by WADA or UK SPORT

Question 19

why does caffeine make us more alert? + and -

found in coffee/sugary drinks/ chocolate

Answer 19

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

Question 20

definition of a diuretic:

Answer 20

a drug used to increase urine formation and output

Question 21

main benefit of caffeine:

Answer 21

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.

Question 22

buffering:

Answer 22

the ability of the blood to compensate for additions of lactic acid or hydrogen ions and maintain the pH level.

Question 23

bicarbonate of soda:

Answer 23

a white soluble compound (NaHCO3) used in effervescent drinks and as an antacid

Question 24

how does bicarbonate of soda help an athlete?

Answer 24

it disengages the joining of hydrogen ions and lactate therefore allowing you to use anaerobic energy systems for longer.

Question 25

the main use of bicarb of soda:

Answer 25

SODA LOADING

which is = delayed onset of fatigue when in prolonged anaerobic exercise

Question 26

what does WADA stand for? and what do they do?

Answer 26

World Anti Doping Agency.
the agency is responsible for promoting, coordinating and monitoring at international level the fight against use of drugs in sport.

Question 27

what are the 6 PED’s?

Answer 27

Erythropoietin (EPO)
Beta blockers
Diuretics
Stimulants
Anabolic Steroids
Human Growth Hormone (HGH)

Question 28

A performer with a higher density of red blood cells within the blood is potentially able to carry more oxygen, improving their…………………

Answer 28

VO2 max

Question 29

definition of elite sport:

Answer 29

sport participated in by international performers and/or professionals or by teams performing at national or international level

Question 30

what are the 5 food supplements?

Answer 30

Creatine
Protein supplements
Herbal remedies
Caffeine
Bicarbonate of Soda

Question 31

there are 2 usual methods of gaining an accurate measurement of body fat %. what are they?

Answer 31

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.

Question 32

changing your energy input involves changing your…..

changing your energy output involves changing your…..

Answer 32

eating/diet (input)

training (output)