Diet and nutrition and their effect on physical activity and performance PAPER 2

Question 1

Simple Carbohydrates

Answer 1

found in fruits
easily digested

Question 2

Complex carbohydrates

Answer 2

take longer to digest
found in bread, pasta and veg

Question 3

carbohydrates

Answer 3

The main fuel for high intensity anaerobic work.

carbohydrate is digested and turned into glucose and enters the blood stream.

Question 4

Glucose and Glycogen

Answer 4

Glucose is stored in the muscles and liver as glycogen.
limited so need regular refuelling.

Question 5

glycaemic index

Answer 5

ranks carbohydrates according to their effect on our blood glucose levels

foods with lower glycaemic index cause a slower, sustained release of glucose to the blood. therefore glucose levels are maintained for longer. should be eaten 3-4 hours before exercise.

Question 6

saturated fats

Answer 6

most come from animal sources.

too much can lead to weight gain and high cholesterol levels

Question 7

low density lipoproteins

Answer 7

too much can lead to fatty deposits developing in the arteries, negatively effecting blood flow

Question 8

high density lipoproteins

Answer 8

takes cholesterol away from parts of the body where it has accumulated to the liver where it is disposed of

Question 9

unsaturated fats

Answer 9

used for low intensity, aerobic work. e.g. jogging
require oxygen to be broken down

Question 10

proteins

Answer 10

combination of chemicals called amino acids.
important for muscle growth and repair
minor source of energy
meat, fish, eggs, dairy

Question 11

vitamins

Answer 11

helps in the maintenance of bones and ligaments
not stored. need to be taken daily

Question 12

minerals

Answer 12

calcium: important for strong bones, helps form haemoglobin
enable effective muscle contraction

Question 13

fibre

Answer 13

wholemeal bread + pasta, potatoes, nuts, fruit, veg

slows down the time it takes to break down food- results in a slower, sustained release of energy

Question 14

water

Answer 14

Transports nutrients, hormones and waste products around the body.
Regulate body temperature.

Question 15

dehydration

Answer 15

occurs when the body is losing more water than it is taking in

Blood viscosity increases, reducing blood flow.
Muscle fatigue and headaches.
Reduce sweating to prevent water loss, increases core temperature.
Reduction in exchange of waste products.
Increased heart rate, lower cardiac output.
Decrease performance, reaction time and decision-making

Question 16

dietary supplements: Glycogen loading

Answer 16

6 days before competition:
3 days of high protein diet and high intensity exercise
3 days of high carbohydrate diet and light training

used by endurance athletes

Question 17

positives of glycogen loading

Answer 17

Increase glycogen storage.
Increase glycogen stores in muscle.
Delays fatigue.
Increase endurance capacity

Question 18

negatives of glycogen loading

Answer 18

Water retention,
heavy legs,
weight increase

Question 19

Dietary supplements: Creatine Monohydrate

Answer 19

Increases amount of phosphocreatine stored in muscles.
Fuels ATP PC system which provides energy.
Allows energy system to last longer.
Improve recovery time
used for explosive events.
Perform at a high intensity for longer

Question 20

positives of creatine monohydrate

Answer 20

And to provide ATP energy.
Replenishes PC stores.
Allows ATP PC system to last longer.
Improves muscle mass

Question 21

negatives of creatine monohydrate

Answer 21

Muscle cramp,
water retention,
vomiting,
hinders aerobic performance

Question 22

dietary supplements: sodium bicarbonate

Answer 22

Increases the buffering capacity of the blood so it can neutralise the negative effects of lactic acid and hydrogen ions that are produced during high intensity activity

Question 23

positives of sodium bicarbonate

Answer 23

Reduces acidity in the muscle cells.
Delays fatigue.
Increases the buffering capacity of the blood

Question 24

negatives of sodium bicarbonate

Answer 24

Vomiting,
pain,
cramps

Question 25

dietary supplements: caffiene

Answer 25

Stimulant that increases mental alertness and reduces fatigue. Is used by endurance performance who use the aerobic system. Low intensity long durations. diuretic so increases production of urine

Question 26

positives of caffiene

Answer 26

Increase mental alertness. Reduces fatigue. Allows fats to be used as an energy source. Improves decision-making and reaction time. May benefit aerobic performance/endurance athletes

Question 27

negatives of caffiene

Answer 27

Loss of fine control. Against the rules of most sports Dehydration, muscle cramps, insomnia, vomiting, irregular heartbeat