Diet and Nutrition

Question 1

energy expenditure

Answer 1

the using up of energy

Question 2

glucose

Answer 2

a simple sugar which is used as an energy source by the body

Question 3

glycogen

Answer 3

the stored form of glucose

Question 4

nutritional aid

Answer 4

food and drink which help to optimise energy levels

Question 5

aerobic capacity

Answer 5

the ability of an individual to undergo sustained aeorobic exercise

Question 6

atherosclerosis

Answer 6

the build up of plaque in an artery

Question 7

competition phase

Answer 7

stage occuring during the season, focusing on maintaining preformance levels

Question 8

continuous training

Answer 8

constant period of traning with no rest breaks

Question 9

flexibility

Answer 9

the range of motion at a joint

Question 10

high intensity interval training (HIIT)

Answer 10

short bursts of highly intense exercise, followed by periods of rest

Question 11

macrocycle

Answer 11

a division of periodisation - consists of a number of mesocycles and targets the overall traning goal

Question 12

mesocycle

Answer 12

a division of periodisation - consists of a number of microcycles and lasts roughly a month

Question 13

metabolic

Answer 13

facotrs or adaptations which impact on the chemical processes of the body

Question 14

microcycle

Answer 14

a division of periodisation - traning that lasts up to a week

Question 15

plyometrics

Answer 15

training focused on improving the power of muscular contractions

Question 16

preparatory phase

Answer 16

stage occuring during pre-season, focusing on improving fitness

Question 17

quantatitve data

Answer 17

data which is in the form of numercial value (numbers)

Question 18

qualatative data

Answer 18

data which is descriptive in nature

Question 19

objective data

Answer 19

data which is collected via someone seeing or hearing the data being collected

Question 20

subjective data

Answer 20

cannot be heard or seen but is generally told to someone

Question 21

validity

Answer 21

the ability of a test to measure what is supposed to

Question 22

reliability

Answer 22

if a test was repated in the exact conditions, the result would be exactly the same

Question 23

tapering

Answer 23

reducing the amount of traning while keeping the intensity the same

Question 24

transition phase

Answer 24

stage occuring after competition but prior to pre-season, focusing on rest

Question 25

VO2max

Answer 25

the maximal volume of oxygen that can be comused and utilised by the body

Question 26

vitamins

Answer 26

micronutrients that are required in small amounts, there are 4 main vitamins that have excercise relates functions (vitamins C, D, B-12 and B-complex)

Question 27

vitamin C

Answer 27

- improves immune functions which allows atheletes to aviod infections, illnesses and maintains and repairs the health of bones and connective tissues - found in green veg and citrus fruits

Question 28

Vitamin D

Answer 28

- improves bone health by assisting the absorption of calcium which is required for bone remodelling - supports protein synthesis and increases ATP sotres providing more energy - found in fatty fish and diary products such as milk and cheese

Question 29

Vitamin B-12

Answer 29

- aids the production of red blood cells which improves oxygen transport - can increase metabolism and therefore maintains lean body mass - increases energy production - found in fish, meat and eggs

Question 30

Vitamin B-complex

Answer 30

- used in the production of energy by assisting the breakdown of food - found in multivitmin tablets, fortified breads, tuna, berries and vegetables

Question 31

minerals

Answer 31

minerals are micronutrients, repquired in small amounts. there are 3 main minerals that have an exercise-related function (calcium, iron, sodium)

Question 32

calcium

Answer 32

- required for bone regeneration and for muscular contractions - can be found in dairy products like milk and yogurt

Question 33

Iron

Answer 33

- required for effective transportation of oxygen through the production of haemoglobin - found in red meat, brown rice and fish

Question 34

sodium

Answer 34

- required for maintaining electrolyte balance - found in olives, eggs, table salt and sports drinks

Question 35

proteins

Answer 35

- minor source of energy - role in tissue repair, muscle protein synthesis and recovery - allow muscle to repair and adapt to traning loads - should be comsumed immediatly after a traning session in order to aid recovery of muscle cells sources: meat, eggs, milk

Question 36

carbohydrates

Answer 36

- main source of energy - broken down into glucose and absorbed into the blood stream - sotredd as glycogen in the body which can be released into the blood stream when required - fuels aeorbic exercise such as long distance running and anaerobic exercise such as sprinting - there are simple and complex carbohydrates

Question 37

complex carbohydrates

Answer 37

- complex carbohydrates release energy slowly and therefore sustain endurance type activities - found in foods such as bread pasta and rice

Question 38

simple carbohydrates

Answer 38

- simple carbohydrates release energy wuickly but cannot sustain exercise for long periods, - they are found in processed sugary foods such as chocolate bars as well as fruit

Question 39

fibre

Answer 39

- foods contaning carbohydrates are also good sources of dietary fibre - fibre aids the process of digestion and also reduces the rate at which glucose is released into the blood which makes energy release more sustainble and aviods spikes in blood glucose levels

Question 40

fats

Answer 40

- main source of energy during low-intensity exercise - stored in adipose tissue within the body - there are two types of fat (saturated and unsaturated fat)

Question 41

saturated fat

Answer 41

- provides the body with cholesterol and are associated with increase in weight and cardiovascular disease - trans fats are natural or man-made saturated fats which are combined with food products to increase their life span, they provide energy but can increase levels of low-density lipoproteins

Question 42

unsaturated fats

Answer 42

- fats that contain less cholesterol and are therefore considered better for your cardiovascular health - sources: olive oil, salmon, avocardos

Question 43

2 types of cholesterol: Low density lipoproteins

Answer 43

- they transfer cholesterol to the tissues of the body but some can build up on the walls of the arteries and increae the risk of cardiovascular disease

Question 44

2 types of cholesterol: high density lipoproteins

Answer 44

- transfer cholesterol in the blood to the liver to be broken down and removed from the body, the reduce the risk of cardiovascular disease

Question 45

water

Answer 45

- hydrates the athelete, preventing dehydration and replaces fluids lost by sweating required in order to aviod dizziness, increased body temp, increased heart rate and headaches

Question 46

caffeine

Answer 46

- reduces percieved effort and ecourages glycogen sparing - improves muscular contraction and increases awareness and alertness - usefull for endurance atheletes who benefit from the increased fat metabolism during exercise that occurs after comsuming caffeine - risks: irritability, irregular heart rate

Question 47

bicarbonate

Answer 47

- helps to buffer lactic acid in the blood and therefore reduces the fatiguing effect of lactic asid during anaerobic exercise - risks: nausea, unsettled stomach

Question 48

creatine

Answer 48

- increases power and strength by providing creatine to fuel the ATP-PC system which allowed atheletes to exercise anaerobically for longer using this system - also aids recovery by restoring the creatine stores of the body - risks: kidney damage, excess water retention

Question 49

glycogen loading

Answer 49

- atheletes can deplete their glycogen stores by consuming a diet high in protein and preforming high levels or exercise a week before competition - they can then comsume a diet high in carbohydrates for three days as this leads to super compensation of glycogen and increases the glycogen stores available during an endurance event - risks: feeling bloated, nausea, issues with digestion

Question 50

a healthy balanced diet contains

Answer 50

- bread, rice, potatoes and pasta - dairy - fatty and sugary foods - meat, fish, eggs and beans - fruit and vegetables