Exercise Physiology 1.2a

Question 1

Average Calorie Intake for Men and Women a day?

Answer 1

Men - 2500 a day

Women - 1940 a day

Question 2

Carbohydrates?

Answer 2

• Sugars and Starch stored in body as glycogen and converted to glucose in order for energy production/active transport
• 75% of fuel

Question 3

Why are Carbs Important?

Answer 3

Provide energy for aerobic and anaerobic respiration

Question 4

Why are Proteins Important?

Answer 4

• Growth and Repair of tissues and cells
• Making muscle proteins
• Making Haemoglobin
• Making enzymes

Question 5

Why are Fats Important?

Answer 5

• Insulate nerves, form cell membranes

- Provide an energy store

Question 6

2 types of Fat Type?

Answer 6

Unsaturated and Saturated

Question 7

Example of Unsaturated and +?

Answer 7

Avocado

• can boost delivery of oxygen
• reduce inflammation

Question 8

Example of Saturated and -?

Answer 8

Butter

-Reduce risk of CVD

Question 9

What are Saturated fatty acids?

Answer 9

Type of Fat molecule

• solid at room temp
• unhealthy for you if eat too much

Question 10

What are Unsaturated fatty acids?

Answer 10

Type of Fat molecule

• liquid at room temp
• Can help lower cholesterol

Question 11

What are Vitamins and Minerals?

Answer 11

essential to maintain healthy body functions

Question 12

Types of Vitamins?

Answer 12

Calcium
Iron
Vitamin A
Vitamin D

Question 13

Positive of CALCIUM intake?

Answer 13

Bone Health

Muscle Contraction

Question 14

Positive of IRON intake?

Answer 14

Formation of Haemoglobin

Enzyme ratio

Question 15

Positive of VITAMIN A intake?

Answer 15

Antioxidant Properties

Eye health

Question 16

Positive of VITAMIN D intake?

Answer 16

Bone health

Protection against Cancer/HD

Question 17

What occurs if you eat a lack of calories?

Answer 17

Muscle Loss
Decreased intensity of performance
Increased risk of fatigue

Question 18

Energy Expenditure (EE)?

Answer 18

Sum of basal metabolic rate, thermic effect of food and energy expended
Allows accurate planning of the correct diet to facilitate training and performance

Question 19

Examples of Energy Balance?

Answer 19

Energy In > EE = Weight gain
Energy In < EE = Weight Loss
Energy In = EE = Weight stays same

Question 20

Basal Metabolic Rate (BMR)?

Answer 20

Minimum amount of energy required to sustain essential physiological function

Question 21

Thermic Effect on Blood?

Answer 21

Energy Required to eat, digest, absorb food taken in

Question 22

Ergogenic Aids?

Answer 22

Substance used to improve performance

Question 23

Pharmacological aids?

Answer 23

Taken to increase levels of hormones or neural transmitters

Question 24

Physiological Aids?

Answer 24

Used to Increase rate of adaptation of the body to increase performance

Question 25

Types of Pharmacological Aids?

Answer 25

Anabolic Steroids EPO HGH

Question 26

What is Anabolic Steroids are +/- of them?

Answer 26

``` Capsules, Injected, promote protein synthesis and muscle growth + Increased Muscle Mass/Strength + Increase quality/quantity of training - Hormonal Disturbances - female hairy/deep voice ```

Question 27

What is EPO and +/- of them?

Answer 27

``` -naturally produced hormone Secreted by kidneys, can be injected + Inc RBC count - Inc Blood Viscosity - Can be detected via blood samples ```

Question 28

What is HGH and +/- of them?

Answer 28

Can be used instead of Ana Ster. + Inc Muscle Mass/Strength - Abnormal Bone and Muscle

Question 29

Types of Physiological Aids?

Answer 29

Blood Doping IHT Cooling Aids

Question 30

What is Blood Doping and +/- of them?

Answer 30

Inc RBC count, Placed into body to inc respiration + Increased Oxygen transportation - Decreased Cardiac Output

Question 31

What is IHT and +/- of them?

Answer 31

Training under Hypoxic Condition, lack of oxygen + Allows Acclimation to events - Benefits lost if not kept up

Question 32

What is Cooling Aids and +/- of them?

Answer 32

Cool body down before Comp - Ice vests + Reduce Core Body Temperature - Difficult to perceive intensity

Question 33

Types of Dietary Manipulation?

Answer 33

Glycogen Loading Pre-event Meal During event Meal

Question 34

What is Glycogen Loading and +/- of them?

Answer 34

Done week before event - Inc carbs in diet + Increased Endurance - Gastronomical Problems

Question 35

What is Pre-event meals and +/- of them?

Answer 35

CHO meat 3 hours before event - high GI food - porridge + Maintains blood glucose levels - Don't take straight before events

Question 36

What is During event meals and +/- of them?

Answer 36

Small amounts during event + Maintains blood glucose levels - Can be difficult to eat

Question 37

Why does Dehydration affect a performance?

Answer 37

Decreased heat regulation Increased Blood Viscosity Increased HR

Question 38

Type of Sports drink that contain glucose and electrolytes?

Answer 38

Hypotonic Isotonic Hypertonic

Question 39

What are Hypotonic Drinks?

Answer 39

Lower Conc. of Glucose - needed for long exercise

Question 40

What are Isotonic Drinks?

Answer 40

Equal Conc. of Glucose to Blood - Events over 1 hour

Question 41

What are Hypertonic Drinks

Answer 41

Higher Conc. of Glucose - used during recovery

Question 42

Types of Supplementation?

Answer 42

Creatine Caffeine Bicarbonate Nitrates

Question 43

What is Creatine and +/- of them?

Answer 43

Increase Phosphocreatine stores in muscle + More fuel for intensity training - Increased Weight Gain

Question 44

What is Caffeine and +/- of them?

Answer 44

Stimulates CNS + Increased nervous stimulation - Dehydration

Question 45

What is Bicarbonate and +/- of them?

Answer 45

Neutralises acidity in blood stream + Increased tolerance to Lact. Acid - Unpleasant Taste

Question 46

What is Nitrates and +/- of them?

Answer 46

Dilate Blood Vessels + Decreased BP - Headaches