1.2a Diet and nutrition and their effect on physical performance

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  • Created by: kwalker23
  • Created on: 09-01-21 14:32
Carbohydrates (CHOs)
Sugars and starches stored in the body as glycogen and converted to glucose in order to fuel energy production.
Vital for energy production, preferred fuel for exercise, accounting for approx 75% of energy requirements.
Starches - Stored as glycogen in l
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Proteins
Amino acids essential for growth and repair of cells and tissues
Essential for: Growth and repair, making muscle proteins, making muscle haemoglobin, making enzymes, antibodies and collagen.
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Fats
Triglycerides providing the body with fatty acids for energy production.
Role: Insulate nerves, form cell membrane and cushion organs, provide an energy store, can be broken down for aerobic energy production and have twice the yield of CHOs
Unsaturated -
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Vitamins and Minerals
Essential to maintain healthy body functions.
Calcium - Bone health
Iron - Formation of haemoglobin
Phosphorous -Bone health and energy production
Vitamin A - Antioxidant properties
Vitamin D - Bone health
Vitamin E - Antioxidant properties
Vitamin K - Bl
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Fibre and water
Fibre - Function of large intestines. Found in cereal, bread, beans, lentils, fruit and vegetables
Water - Essential for hydration, two thirds of body weight is water. Dehydration can result in loss of plasma, decreased SV, increased temp and increased HR
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Ergogenic aids - Pharmacological aids - Anabolic steroids
Benefits - Increased muscle mass and strength, increased recovery, increased intensity and duration.
Drawbacks - Irritability, mood swings, liver damage, heart failure, acne, hormonal disturbances, illegal.
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Ergogenic aids - Pharmacological aids - Erythropoietin (EPO)
Benefits - Increased red blood count, increased aerobic capacity, increased intensity and duration of exercise.
Drawbacks - Increased blood viscosity, decreased cardiac output, decreased natural production of EPO, illegal.
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Ergogenic aids - Pharmacological aids - Human growth hormone (HGH)
Benefits - Increased muscle mass and strength, increased metabolism and decreased fat mass, increased blood glucose, increased recovery, increased intensity and duration of training.
Drawbacks - Abnormal bone and muscle development, enlargement of vital o
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Ergogenic aids - Physiological aids - Blood doping
Benefits - Increased red blood cell, increased 02 transportation and aerobic capacity, increased intensity and duration of performance.
Drawbacks - Increased blood viscosity, decreased CO, increased risk of blood clots and heart disease, risk of transfusi
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Ergogenic aids - Physiological aids - Intermittent hypoxic training (IHT)
Benefits - Allows acclimatisation, increased RBC, increased intensity and duration before fatigue, increased mitochondria and buffering capacity, legal.

Drawbacks - Benefits lost quickly, may disrupt training patterns, hard to reach normal work rates, de
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Ergogenic aids - Physiological aids - Cooling aids
Benefits - Reduced core body temp, decreased sweating and early fatigue, decreased injury, pain and swelling, increased speed and recovery and repair, decreased DOMS, legal.
Drawbacks - Ice burns and pain, may mask or worsen injuries, chest pain and decre
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Ergogenic aids - Nutritional aids - Creatine supplementation
Benefits - Increased PC stores, more fuel for high intensity training. Increased intensity and duration of exercise, increased maximum and explosive strength, legal.
Drawbacks - Increased weight gain, increased water retention, muscle cramps, long term ef
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Ergogenic aids - Nutritional aids - Bicarbonate
Benefits - Increased buffering capacity, increased tolerance to LA = Delay OBLA, increased intensity and duration of performance, legal
Drawbacks - Gastrointestinal problems, unpleasant taste causing nausea.
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Ergogenic aids - Nutritional aids - Glycogen loading
Benefits - Increased glycogen stores, increased endurance capacity, delays fatigue, maintains blood glucose levels, maintain blood glucose levels. Legal
Drawbacks - Gastrointestinal problems, increased risk of injury, can be difficult to eat during activi
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Other cards in this set

Card 2

Front

Amino acids essential for growth and repair of cells and tissues
Essential for: Growth and repair, making muscle proteins, making muscle haemoglobin, making enzymes, antibodies and collagen.

Back

Proteins

Card 3

Front

Triglycerides providing the body with fatty acids for energy production.
Role: Insulate nerves, form cell membrane and cushion organs, provide an energy store, can be broken down for aerobic energy production and have twice the yield of CHOs
Unsaturated -

Back

Preview of the back of card 3

Card 4

Front

Essential to maintain healthy body functions.
Calcium - Bone health
Iron - Formation of haemoglobin
Phosphorous -Bone health and energy production
Vitamin A - Antioxidant properties
Vitamin D - Bone health
Vitamin E - Antioxidant properties
Vitamin K - Bl

Back

Preview of the back of card 4

Card 5

Front

Fibre - Function of large intestines. Found in cereal, bread, beans, lentils, fruit and vegetables
Water - Essential for hydration, two thirds of body weight is water. Dehydration can result in loss of plasma, decreased SV, increased temp and increased HR

Back

Preview of the back of card 5
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