* % of Fats, Carbohydrates and Proteins needed by an Power Athlete.
Fats - Up to or less than 30% of diet (Protein is accompanied by fat), need to gain weight. Carbs - 50-70% of diet, energy. Protein - 15-25%, needed to repair muscles and facilitate growth (primary objective).
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* % of Fats, Carbohydrates and Proteins needed by an Aerobic Athlete.
Fats - Up to or less than 30% of diet, less than 10% is too difficult, needed for energy, recovery. Carbs - 65-75%, main fuel source. Protein - 15-20%, required to repair muscle damage.
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* Four Stages of a Warm Up.
1. Gross motor activity/Pulse raiser, 2. Stretching/Injury Prevention, 3. Skill Practice, 4. Sport/Game Specific Activity.
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* Short-Term Repsonses to a Warm-Up.
Pulse Raiser- Increase in HR, depth and rate of ventillation, vascular shunt. Stretching - Increase muscle elasticity. Skills Practice - Increase reaction time, coordination etc. Sport/Game Specific - Increase reaction time etc, psychological respons
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* Factors an athlete must consider when manipulating their Diet.
Calories match the intensity and duration of exercise, fuel stores are full before performance, supplemented during, timing, replenished after (window of opportunity), supplements, hydration, protein - growth and repair, environment (temp, humidity).
* Why is water an important nutrient for elite sports performers?
Thermo Regulation, Fluid loss by sweating - needs to be replaced, 1-2% loss in hydration leads to 10% drop in performance, lubricates joints, helps in transport of nutrients and removal of waste, concentration, prevent cardian shift, maintain plasma
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* Factors concidered when planning a Hydration Strategy.
Temperature, humidity, wind strength, duration, ability to re-hydrate during and after competition, danger of hyponatremia, needs of individual (boxer), intensity of activity, replacement of electrolytes, acclimitisation, hydration before, timing.
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* Explain what is meant by Carbo-Loading.
Manipulating diet by increasing the consumption of carbohydrates to maximise glycogen stores. Done in the week prior to competition. Depletion of carbohydrates initially so the body holds onto more.
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* Advantages of Carbo-Loading in the Short-Term Physiological Preparation.
Increase muscle glycogen/carbohydrate stores, performanced is sustained for longer, don't move to fat stores as quickly, don't have to supplement as quickly.
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* Disadvantages of Carbo-Loading in the Short-Term Physiological Preparation.
Can lead to weight gain/water retention, means you may feel bloated or lethargic, excess stored as fat, limits training potential in depletion phase.
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* Advantages on Creatine Loading on Sports Performance.
Increases PC stores in the muscles, increase muscle mass, good for high intensity anaerobic activity, boost levels of amino acids, maintain energy levels, improve power, speed up recovery, enhances ATP-PC energy pathway, delays lactate system.
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* Disadvantages of Creating Loading on Sports Performance.
No significant effect on aerobic endurance, weight gain, don't know long term effects, banned in France, expensive, conflicting instructions on when to take it, can take time to see effects, need to train as well, limit to how much the body can store
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* Effects on Performance due to Dehydration.
Decline in performance, fatigue quicker, decline in mental abnility, more likely to be injured, suffer heat illnesses (heat stroke) may have to stop performing, table of loss in performance.
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* Effects of Dehydration on the Body.
Volume of plasma in the blood will decrease, increase in blood viscocity, concentration of salt increases, decrease in blood pressure, increased thirst, dizziness, nausea, cramps, unable to thermoregulate, increase HR, decrease tissue fluid formation
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* Strategies used by Performers to manipulate their diet to meet training and performance needs.
Carbo Loading, Creatine Loading, Sodium Loading, Protein Loading (protein shakes), Hydration, Eating for weight gain/loss, Adding stimulants to diet e.g. caffeine.
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Other cards in this set
Card 2
Front
* % of Fats, Carbohydrates and Proteins needed by an Aerobic Athlete.
Back
Fats - Up to or less than 30% of diet, less than 10% is too difficult, needed for energy, recovery. Carbs - 65-75%, main fuel source. Protein - 15-20%, required to repair muscle damage.
Card 3
Front
* Four Stages of a Warm Up.
Back
Card 4
Front
* Short-Term Repsonses to a Warm-Up.
Back
Card 5
Front
* Factors an athlete must consider when manipulating their Diet.
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