2.1 - Diet And Nutrition And Their Effect On Physcial Activity And Performance

Question 1

What does a healthy diet consist of

Answer 1

55% carbohydrates
15% protein
30% fats

Question 2

What are carbohydrates essential for (5)

Answer 2

Energy
Cell division
Active transport
Formation of molecules
Prove energy production fuel for both aerobic and anaerobic exercise

Question 3

What are proteins essential for (8)

Answer 3

Amino acid formation
Growth
Repair
Make muscle proteins
Enzymes
Antibodies
Collagen
Haemoglobin

Question 4

What are fats essential for (5)

Answer 4

Insulate nerves
Form cell membranes
Cushion organs
Provide an energy store
Used for aerobic energy production

Question 5

What are the 3 types of fats

Answer 5

Saturated - should be limited to avoid CV disease
Unsaturated - should be the majority of intake as they improve blood cholesterol
Omega 3s - boost delivery of 02, improve endurance and recovery rates

Question 6

Why are minerals essential

Answer 6

Maintain healthy bodily functions

Question 7

Why are vitamins essential

Answer 7

Vital for chemical reactions

Question 8

What are the 2 types of vitamins? What’s the difference between both?

Answer 8

Fat soluble - can be stored in the body for later use
Water soluble - cant be stored in the body for later use, require regular intake

Question 9

What vitamins are fat soluble

Answer 9

A
D
E
K

Question 10

What vitamins are water soluble

Answer 10

B
C

Question 11

What is fibre essential for

Answer 11

Maintain healthy bowl functions
- reduce cholesterol level
- reduce risk of diabetes
- reduce risk of obesity

Question 12

What is water essential for

Answer 12

Accounts for 2/3 of your body weight
Allow chemical reactions to occur
Allow substances to dissolve and transport around the body
Regulate body temperature
Essential for hydration

Question 13

What could be the possible effects if dehydration was to occur

Answer 13

Decrease plasma volume
Increase HR and temp
Decrease SV
Suffer in strength and endurance

Question 14

What is energy

Answer 14

Ability to perform work, measured in joules or kcal

Question 15

What factors may affect energy (6)

Answer 15

Size
Age
Gender
Environment
Metabolic rate
Lifestyle

Question 16

What is the energy balance

Answer 16

Relationship between calories burned and calories ate

Question 17

What are ergogenic aids

Answer 17

Substances which aim to improve performance

Question 18

What is wada? What is their aim?

Answer 18

World anti doping association
Movement for doping free sport

Question 19

What are pharmacological aids

Answer 19

Take to increase the level of hormones or neurotransmitters naturally produced in the body

Question 20

What is anabolic steroids? What are the benefits of it? What are the negatives of it?

Answer 20

A group of synthetic hormones which resemble male testosterone, promote proteinsynthesis and muscle growth

Advantages:
Increase muscle mass, strength, speed of recovery, intensity and duration of exercise

Negatives:
Irritability, aggression

Question 21

What is EPO? What is the benefits of it?(4) What are the negatives of it?(3)

Answer 21

Synthetic version of a naturally produced hormone response for the production of red blood cells

Advantages:
Increase rbc and haemoglobin count, O2 transport and aerobic capacity, decrease fatigue

Disadvantages:
Increase blood viscosity, increase cardiac output, decrease natural production of EPO

Question 22

What is human growth hormone? What are the benefits of it? (7) what are the negative effects of it? (4)

Answer 22

A synthetic version of a naturally produced hormone

Advantages:
Increase muscle mass, strength, fat metabolism and decreased fat mass, blood glucose level, speed of recovery, intensity and duration of training

Negative:
Abnormal bone growth + muscle development, enlargement of vital organs, increase the risk of cancers and diabetes

Question 23

What are physiological aids?

Answer 23

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

Question 24

What is blood doping? What are the benefits of it? (5/6) What are the negative effects of it? (5)

Answer 24

Method used to increase the red blood cell count / volume of RBC

Advantages:
Increase RBC and haemoglobin count, 02 transport + aerobic capacity, intensity + duration of performance, decrease fatigue

Disadvantages:
Increase blood viscosity, decrease cardiac output, increase risk of blood clots + heart failure, risk of infection from transfusion

Question 25

What is intermittent hypoxic training? What are the benefits of it? (4) What are the negatives of it? (4)

Answer 25

A method where an athlete trains at low partial pressures of oxygen. Advantages: Acclimatisation for events at altitiude Increased red blood cell, haemoglobin and O2 carrying capacity Increased intensity and duration before fatigue Increased mitochondira and buffering capacity, delaying OBLA Negatives: May lose motivation and disrupt training patterns Hard to reach normal work rates Decrease immune function and increase risk of infection Dehydraition

Question 26

What are the purpose of cooling aids? (3)

Answer 26

Reduce core temp Treat injury Speed up recovery

Question 27

What is cardiovascular drift?

Answer 27

Upward drift of heart rate during sustained steady state activity associated with an increase in body temperature

Question 28

What are the advantages of cooling aids?(5)

Answer 28

Reduce core body temperature Decreased sweating, dehydration and early fatigue Decreased injury pain and swelling Increased speed of recovery and repair Decreased DOMS

Question 29

What are the risk of cooling aids? (5)

Answer 29

Difficulty to percieve exercise intensity Ice burns and pains Hide or complicate injuries Chest pain and reduced efficiency in the elderly Dangerous for those with heart conditions

Question 30

Describe the process of glycogen loading (over a week)

Answer 30

Day 1: glycogen-depleting Day 2/3: high protein, high fat diet Day 4: glycogen depleting Day 5/7: high carbohydrate diet while training is tapered or reduced

Question 31

What are the negative effects that occur due to dehydration? (5)

Answer 31

- decreased heat regulation and increased temperature - increased blood viscosity - increased heart rate - increased fatigue - decreased cognitive function and skill level

Question 32

What are the 3 classifications of sports drinks?

Answer 32

Isotonic Hypertonic Hypotonic

Question 33

What is a hypotonic drink?

Answer 33

Drinks with a lower concentration of glucose than in the blood stream

Question 34

What is an isotonic drink?

Answer 34

Drinks which contain equal concentrations of glucose than the blood stream

Question 35

What is the hypertonic solution?

Answer 35

Drinks which contain a higher concentration of glucose than in the bloodstream

Question 36

What are the performance benefits of creatine? (4)

Answer 36

Increased PC stores Increased fuel for very high intensity energy production Increased intensity and duration of training Increased maximum and explosive strength

Question 37

What are the risks of taking creatine? (5)

Answer 37

Increased weight gain Increased water retention Muscle cramps Gastrointestinal problems Long-term effects on health unclear

Question 38

What are the performance benefits of caffiene? (5)

Answer 38

Increased nervous stimulation Increased focus and concentration Increased mobilisation of fats Preservation of muscle glycogen Increased endurance performance

Question 39

What are the risks of taking caffiene? (3)

Answer 39

Diuretic effect leading to dehydration Insomnia and anxiety Gastrointestinal problems

Question 40

What are the performance benefits bicarbonate? (3)

Answer 40

Increased buffering capacity Increased tolerance to lactic acid, delaying OBLA Increased intensity and duration of performance

Question 41

What are the risks of bicarbonate? (2)

Answer 41

Possible gastrointestinal problems Unpleasant taste, causing nausea

Question 42

What are the performance benefits of nitrate ions?

Answer 42

Reduced blood pressure Increased blood flow Increased intensity of performance Delays fatigue