nutrition

Question 1

where are carbohydrates stored

Answer 1

liver and muscle as glycogen
blood as glucose

once capacity exceeded, converted to fat and stored as adipose tissue

all eventually converted to glucose for energy release during exercise

Question 2

define glucose

Answer 2

sugar molecule broken down to release energy for exercise

Question 3

when is glucose/carbs v useful

Answer 3

high intensity activities because can be accessed v quick

Question 4

what is glycemic index

Answer 4

measure of effects different foods have on blood glucose levels

Question 5

where are the 3 types of fats found and impacts on health

Answer 5

saturated - meats and dairy, can raise cholesterol and increase risk of obesity and heart disease

unsaturated - avocados, peanuts, reduce cholesterol, reduced risk of heart disease

polyunsaturated- soya beans, reduce cholesterol less effectively than unsaturated.

Question 6

include and exclude in healthy diet

Answer 6

INCLUDE
omega 3 and 6 fatty acids (essential for maintaining health but cannot be made by body)

EXCLUDE
trans fats and hydrogenated oils
‘oils that have been hydrogenated are transformed from normal (unsaturated) liquid state to solids (saturated), losing polyunsaturated benefits’
found in processed biscuits and baked goods
raise cholesterol levels

Question 7

what are fats stored as in the body and how is the energy released

Answer 7

triglycerides in adipose tissue
oxidation of free fatty acids- ‘the component of fat used by the body to provide energy at rest or during low/moderate exercise’ (slow process)

Question 8

4 functions of fats during exercise

Answer 8

rest- moderate: main energy source
absorb fat soluble vitamins ADEK, which contributes to energy release by forming parts of enzymes
layer of insulation
protective layer around organs eg. heart

Question 9

define amino acid

Answer 9

main component of protein which contributes towards growth and repair of bodys tissues and promotes recovery following exercise

Question 10

proteins: (3)

Answer 10

max 10% energy during endurance activities
provides amino acids
essential for creation of enzymes and some hormones

Question 11

4 functions of proteins in exercise

Answer 11

provides amino acids for growth and repair of cells and tissues such as skeletal muscle
provides amino acids required for manufacture of enzymes and hormones used in energy production
amino acids for haemoglobin and myoglobin
energy during endurance based acitivites

Question 12

define vitamin

Answer 12

a chemical compound helping convert food fuels into energy, support immune system and help brain to function properly.

Question 13

2 function of vitamins in exercise

Answer 13

form components of enzymes to help release energy from fats, proteins and carbs- thus release energy from breakdown.

promote healthy immune system and enable performer to train to best of ability and recover quicker

Question 14

define minerals

Answer 14

inorganic compounds found in body, vital for cell functioning

Question 15

sources of minerals

sources of vitamins

Answer 15

fresh fruit and veg, cereals, eggs, meat fish

Question 16

4 functions of minerals in exercise

Answer 16

CALCIUM
muscle contraction, nerve transmission, formation of bones and teeth

PHOSPHORUS
essential component of ATP (adenosine triphosphate) and creatine
phosphate

IRON
major component of haemoglobin and myoglobin

SODIUM POTASSIUM CHLORINE
electrolytes - substances that help maintain the optimum rate of exchange of nutrients and waste products into and out of muscle cells

Question 17

define ATP

Answer 17

a high energy compound found in all muscle cells, which is broken down to release energy for all purposes

Question 18

define creatine phosphate

Answer 18

a compound found in muscle cells which is broken down by enzymes to quickly replenish atp stores