4.1 Diet and Nutrition and their effect on physical activity and performance

Question 1

Carbohydrates

Answer 1

Principle source of energy. Main fuel for anaerobic work

Question 2

What are Carbs converted to?

Answer 2

Glucose which then enter the bloodstream

Question 3

Where is glucose stored and what is it stored as?

Answer 3

It is stored in the muscle and liver cells as glycogen

Question 4

What are Simple Carbs?

Answer 4

The quickest source of energy and are easily digested by the body.

Question 5

Where are Simple Carbs found?

Answer 5

They are found in fruits as well as in processed foods and anything with refined sugar added

Question 6

What are Complex Carbs?

Answer 6

A form of carbs that take longer for the body to digest and provide a slower release of energy

Question 7

Where are Complex Carbs found?

Answer 7

Bread, pasta, rice and vegetables

Question 8

Glucose

Answer 8

A simple sugar and the major source of energy for the bodys cells

Question 9

Glycogen

Answer 9

The stored form of glucose found in the muscles and the liver

Question 10

High Density Lipoproteins (HDL)

Answer 10

They transport excess cholesterol in the blood back to the liver where it is broken down and are classed as ‘good cholesterol’ since they lower the risk of developing heart disease

Question 11

Low Density Lipoproteins (LDL)

Answer 11

They transport cholesterol in the blood to the tissue and are classed as ‘bad cholesterol’ since they are linked to an increased risk of heart disease

Question 12

Vitamin C

Source and Function

Answer 12

Found in green veg and fruit

Protects cells and keeps them healthy
Helps maintenance of bones, teeth, gums and connective tissue (ligaments)
Required for breakdown of carnitine

Question 13

Vitamin D

Source and Function

Answer 13

Made naturally by body under skin when exposed to sunlight
Can come from oily fish and dairy produce.

It helps absorb calcium
Helps with phosphocreatine recovery in the mitochondria

Question 14

Vitamin B1 (Thiamin)

Source

Answer 14

Egg, liver, red meat

Question 15

Vitamin B2 (Riboflavin)

Source (EDL)

Answer 15

Egg, dairy and liver

Question 16

Vitamin B6

Source

Answer 16

Meat, fish, eggs

Question 17

Vitamin B12 (Folate)

Source

Answer 17

Red meat, dairy products and fish

Question 18

Vitamin B1 (Thiamin)

Function

Answer 18

Help break down and release energy from food
Keeps nervous system healthy

Question 19

Vitamin B2 (Riboflavin)

Function

Answer 19

Helps break down and release energy from food
Keeps skin, eyes, and nervous system healthy

Question 20

Vitamin B6

Function

Answer 20

Helps form haemoglobin
Helps body to use and store energy from food

Question 21

Vitamin B12 (Folate)

Function

Answer 21

It makes red blood cells and keeps nervous system healthy

Question 22

Cholesterol

Answer 22

A type of fat found in the blood

Question 23

Saturated Fats

Answer 23

Found in sweet and savoury foods and too much of it leads to excess weight gain

Question 24

Trans Fats

Answer 24

They are artificial hydrogenated fats that are found in meat and dairy products

Question 25

Atherosclerosis

Answer 25

It is where arteries become clogged with fatty substances

Question 26

What are fats used for?

Answer 26

It is used for low intensity, aerobic work such as jogging

Question 27

Amino Acids

Answer 27

Used in all body cells to build proteins

Question 28

Proteins

Answer 28

A combination of amino acids that are important for * muscle growth and repair * to make enzymes, hormones and haemoglobin

Question 29

What are the two types of vitamins?

Answer 29

Fat-soluble vitamins - A,D,E and K Water-soluble vitamins - B1,2,6,12 and C

Question 30

What do vitamins do?

Answer 30

They keep an individual healthy with a good immune system

Question 31

Minerals

Answer 31

Nutrients that are required for healthy body functions

Question 32

What is the mineral, calcium required for? (2)

Answer 32

For efficient nerve and muscle contraction It is needed for strong bones and teeth

Question 33

What is the mineral, sodium required for?

Answer 33

Regulates fluid levels in the body

Question 34

What can too much sodium do?

Answer 34

It can lead to an increase in blood pressure which can lead to an increase of stroke or heart attack

Question 35

What does the mineral, iron help with?

Answer 35

It is involved in the formation of haemoglobin in red blood cells which help the transport of oxygen and this improves stamina.

Question 36

What can a lack of iron lead to?

Answer 36

Anaemia

Question 37

Why is fibre important?

Answer 37

It is important during exercise as it can slow down the time it takes the body to break down food and this results in a slower and more sustained release of energy

Question 38

Where can you find fibres?

Answer 38

Wholemeal bread, pasta, potatoes, nuts, seeds, fruits, vegetables and pulses

Question 39

How much of body weight is made up of water?

Answer 39

60%

Question 40

What does water transport?

Answer 40

It transports nutrients, hormones, and waste products around the body

Question 41

Why is water important?

Answer 41

Regulates body temperature

Question 42

What process does water get lost?

Answer 42

Cooling down process

Question 43

What can a lack of water cuase?

Answer 43

Dehydration

Question 44

What can dehydration lead to? (6)

Answer 44

* increase in blood viscosity which reduces blood flow to working muscles and the skin * sweating is reduced to prevent water loss which can result in the core temperature increasing * muscle fatigues and headaches s * reduction in the exchange of waste products/ transportation of nutrients * increased heart rate, results in a lower cardiac output * decreased performance/reaction time/decision making

Question 45

What is glycogen loading?

Answer 45

Dietary manipulation to increase glycogen stores over and above that which can normally be stored

Question 46

How can you aid glycogen storage?

Answer 46

An increase in water intake aids glycogen storage

Question 47

What is method 1? ## Footnote Glycogen Loading

Answer 47

* 6 days before competition * First 3 days eat high in protein and exercise at aa high intensity tto burn off carb stores * Last 3 days eat high carbs with low intensity training

Question 48

What is method 2? ## Footnote Glycogen Loading

Answer 48

* Day before competition * 3 minutes of high intensity exercise opens a ‘carbo window’ * Replenishing glycogen stores during the first 20 minutes immediately after exercise is when the body is most able to restore lost oxygen * The ‘carbo window’ closes after two hours

Question 49

What is method 3? ## Footnote Glycogen Loading

Answer 49

* Training intensity reduced the week before competition * 3 days before competition a high carbohydrate diet is followed with light intensity exercise

Question 50

What are the positive effects of glycogen loading?

Answer 50

+ increases glycogen storage + increases glycogen stores in the muscle + delays fatigue + increases endurance capacity

Question 51

What are the negative effects that occur during the carbo loading phase?

Answer 51

water retention which results in bloating heavy legs problems with digestion weight increase

Question 52

What are the negative effects that occur during the depletion phase of glycogen loading?

Answer 52

irritability need to alter training programmes through lack of energy

Question 53

What is creatine monohydrate?

Answer 53

It is a supplement used to increase the amount of phosphocreatine stored in the muscles

Question 54

What is phosphocreatine used for?

Answer 54

It is used to fuel the ATP-PC system which provides energy

Question 55

What does increasing the phosphocreatine in muscles do?

Answer 55

It allows for energy systems to last longer and helps improve recovery times

Question 56

What are the positive effects of creatine monohydrate?

Answer 56

+ aims to provide ATP + replenishes phosphocreatine stores + allows ATP-PC system to last longer + improves muscle mass

Question 57

What are the negative effects of creatine monohydrate?

Answer 57

muscle cramps, diarrhoea, water retention, bloating and vomiting hinders aerobic performance mixed evidence to show benefits

Question 58

What is sodium bicarbonate?

Answer 58

It is an antacid

Question 59

What does sodium bicarbonate do?

Answer 59

* Increases buffering capacity of blood * Neutralises negative effects of lactic acid and hydrogen ions

Question 60

Balanced Diet

Answer 60

Food intake containing sufficient amounts (enough but not excess) of all the nutrients required