diet and nutrition
Cards (58)
- there are 7 different food groups
- carbohydrates
- protein
- fats
- vitamins
- water
- fibre
- minerals
- carbohydrates are essential for energy and the formation of molecules in the body
- there are two types of carbs: simple (sugars) and complex (starch)
- protein is used for growth and repair of muscles and muscle tissue, and for the production of enzymes
- fats insulate nerves and provide energy for muscles and organs
- two types of fats: saturated (butter) unsaturated (avocado)
- minerals are inorganic nutrients used to maintain bodily functions
- 3 key minerals:
- calcium - important for bone health
- iron - formation of haemoglobin
- phosphorous - important for bone health
- vitamins are organic nutrients that help maintain bodily functions
- two types of vitamins: water soluble (not stored in body found externally in fruits and veg) and fat soluble (stored in body)
- fibre assists with the function of the large intestine, these can reduce cholesterol and risk of obesity and diabetes
- water is essential for hydration, temp regulation, and transport of nutrients
- energy is the ability to perform work - measured in joules or calories
- energy expenditure is the sum of BMR (basal metabolic rate), TEF (thermic effect of food) and energy expended in physical activity
- basal metabolic rate is the minimum amount of energy needed to keep the body functioning
- thermic effect of food is the energy required to eat, digest and absorb food
- 6 factors effecting energy expenditure
- age
- gender
- size
- environment
- lifestyle
- metabolic rate
- 3 pharmacological aids
- anaebolic steroids
- EPO
- human growth hormones (HGH)
- anaebolic steroids resemble testosterone and promote growth and repair
- anaebolic steroids allow performer to train at an increased intensity for an increased duration whilst helping develop strength and power and increasing recovery
- disadvantages of anaebolic steroids are aggressiveness, acne, liver and heart damage
- EPO is a naturally occurring hormone that is responsible for the production of rbc's
- EPO increases oxygen transport and aerobic capacity which leads to increased endurance
- disadvantages of EPO are blood thickening, blood clots, and limits natural production
- 3 physiological aids:
- blood doping
- intermittent hypoxic training
- cooling aids
- HGH occurs naturally in the body and promotes muscle growth and bone development
- HGH increases fat metabolism and levels of glucose in the blood so the performer has more energy storage
- disadvantages of HGH is that it could lead to heart and nerve diseases, glucose intolerance and bone/organ deformity
- blood doping is a way of increasing rbc's in the blood by removing blood weeks before a competition, letting the levels in the body replenish then hours before the event rbc's are reintroduced
- blood doping leads to an increase in aerobic capacity, oxygen transported which leads to increased duration of exercise
- disadvantages of blood doping are increase chance of blood cots, blood thickness, heart failure and risk of HIV (sharing needles)
- intermittent hypoxic training is a type of training done at sea level where athletes train under conditions of low partial pressure of oxygen
- IHI is cheaper than altitude training, and it leads to increased rbc's and haemoglobin along with increased oxygen capacity and delayed OBLA
- intermittent hypoxic training can cause sickness or headaches
- cooling aids can be used pre-event, post-event or for injury treatment
- pre-event cooling aids are ice vests or cold wraps these are used to reduced core temperature which delays sweating
- ice packs are used during injury treatment to reduce swelling and pain, and to prevent the formation of adhesions
- post-event ice baths are used to reduce muscle damage and DOMs
- disadvantages of cooling aids are that they can cause ice burns, mask pain which could make injuries worse and there not safe for elderly people
- hypoglycaemia is when the body has too much glucose and can cause dizziness or fatigue