Diet And Nutrition And Their Effects On Physical Activity And Performance

Question 1

What are carbohydrates

Answer 1

They are the principle source of energy for both low intensity (aerobic) and high intensity (anaerobic) exercise. They are the only food source that can be broken down anaerobically

Glucose is stored in the muscles and liver as glycogen.
Regular refilling is necessary

Question 2

What are the two types of carbs

Answer 2

Simple carbohydrates-
are the quickest source of energy and easily digested by the body. They are
found in fruits as well as in processed foods and anything with refined sugar added.

Complex carbohydrates -
are found in nearly all plant-based foods, and usually take longer for the body to digest. They are most commonly found in bread, pasta, rice and vegetables.

Question 3

What are the three different types of fats

Answer 3

Saturated fats

Cholesterol

Trans fats

Question 4

Where can saturated fats be found and what can it lead to

Answer 4

These can be found in both sweet and savoury foods, but most come from animal sources.

Too much saturated fat leads to excessive weight gain, which will reduce stamina, limit flexibility and lead to health problems such as coronary heart disease, atherosclerosis, diabetes and high blood pressure.

Question 5

What is cholesterol

Answer 5

Cholesterol is a type of fat found in the blood. Too much saturated fat leads to high cholesterol levels. Cholesterol is made predominantly in the liver and is carried by the blood as low-density lipoprotein (LDL) and high-density lipoprotein (HDL).

Question 6

What are low density Lipoproteins

Answer 6

these 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 7

What is high density lipoprotein (HDL)

Answer 7

these 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 dise

Question 8

What are trans fats

Answer 8

Trans-fats are artificial hydrogenated fats and can be found in meat and dairy products.

Most are made from an industrial process that allows food to have a longer shelf life.

Trans-fat can lead to high levels of blood cholesterol, heart disease and diabetes.

Question 9

Atherosclerosis

Answer 9

where arteries become clogged with fatty substances.

Question 10

What do vitamins do?

Answer 10

Vitamins keep an individual healthy with a good immune system. This allows a performer to train maximally and recover quickly.

Question 11

What are the different vitamins

Answer 11

C, D, B1,B2,B6,B12

Question 12

What is vitamin C

Answer 12

Comes from green vegetables and fruit

Protects cells and keeps them healthy

Required for the breakdown of carnitine, a molecule essential for transporting fatty acids into mitochondria

Helps the maintenance of bones teeth gums and connective tissues such as ligaments

Question 13

Vitamin D

Answer 13

Made by our body’s under the skin when exposed to sunlight and dairy produce

Absorbs calcium which keeps bones and teeth healthy

Helps with phosphocreatine recovery in mitochondria

Question 14

Vitamin B1

Answer 14

Found in yeast, egg, liver, whole grain bread, nuts, red meat and cereals

Works with other B group vitamins to help break down and release energy from food

Keeps the nervous system healthy

Question 15

Vitamin B2

Answer 15

Found in dairy products, liver, vegetables, eggs and fruit.

Helps break down and release energy from food

Keeps skin eyes and nervous system healthy

Question 16

What are proteins

Answer 16

These are a combination of mainly chemicals called amino acids. They are important for muscle growth and repair and to make enzymes, hormones and haemoglobin.

Proteins are a major source of energy and tend to be used more by power athletes, who have a greater need to repair and develop muscle tissue.

Question 17

B6 vitamin

Answer 17

Found in meat fish, egg, bread and vegetables

Helps form haemoglobin

Helps the body to use and store energy from protein and carbohydrates in food

Question 18

B12 vitamin

Answer 18

Found in read meat, dairy products and fish

Makes red blood cells and keeps the nervous system health

Releases energy from food

Question 19

What are the 3 minerals

Answer 19

Calcium

Sodium

Iron

Question 20

What is calcium’s exercise related function

Answer 20

This is needed for strong bones and teeth and is also necessary for efficient nerve and muscle contraction, which is important during exercise

Question 21

What is sodium’s exercise related functions

Answer 21

Helps regulate the fluid levels in the body.

However too much sodium is linked to an increase in blood pressure, which can increase the risk of a stroke and heart attack

Question 22

What is irons exercise related functions

Answer 22

Involved in the formation of haemoglobin in red blood cells, which helps transport oxygen and increase stamina

A lack of iron can lead to anaemia

Question 23

What’s fibre

Answer 23

Fibre is important during exercise as it can slow down the time it takes the body to break down food, which results in a slower, more sustained release of energy.

Dietary fibre causes bulk in the small intestine, helping to prevent constipation and aiding digestion.

Question 24

What does water do

Answer 24

It transports nutrients, hormones and waste products around the body and is the main component of many cells, playing an important part in regulating body temperature.

Water will keep you from overheating.

Evaporation of sweat is a cooling down process

Question 25

What can dehydration cause

Answer 25

An increase in blood viscosity, reducing blood flow to working muscles and the skin

● Reduced sweating to prevent water loss, which results in an increase in core temperature

● Muscle fatigue and headaches

● Reduction in the exchange of waste products/transportation of nutrients

● Increased heart rate, resulting in a lower cardiac output
● Decreased performance/reaction time/decision making

Question 26

What is glycogen loading

Answer 26

Glycogen loading is a form of dietary manipulation to increase glycogen stores over and above that which can normally be stored (supercompensation).

Question 27

What are the 3 methods of glycogen loading

Answer 27

Method one: six days before competition performs eats a diet high in protein for three days and exercises at relatively high intensity to burn off any existing carbohydrate stores, followed by three days of a diet high in carbohydrates and some light training. The theory is that by totally depleting glycogen stores they can then be increased by up to two times the original amount (supercompensation) and can prevent a performer from ‘hitting the wall’.

Method two: day before competition three minutes of high intensity exercise opens a ‘carbo window’. Replenishing glycogen stores during the first 20 minutes immediately after exercise the body is most able to restore lost glycogen. The ‘carbo window’ closes after two hours.

Method three: non-depletion protocol – training intensity reduced the week before competition. Then three days before competition a high carbohydrate diet is followed with light intensity exercise.

Question 28

Positive effects of glycogen loading

Answer 28

Increases glycogen stores

Increases glycogen stores in the muscle

Delays fatigue

Increases endurance capacity

Question 29

Negative effects of glycogen loading

Answer 29

During carbo loading phase:

Water retention which results in bloating
Heavy legs
Problems with digestion
Weight increase

During depletion phase:

Irritable
Need to adjust training programme through lack of energy

Question 30

What is creatine monohydrate

Answer 30

This is a supplement used to increase the amount of phosphocreatine stored in the muscles. Phosphocreatine is used to fuel the ATP-PC system, which provides energy. Increasing the amount of creatine in the muscles will allow this energy system to last longer. It can also help improve recovery times.

Athletes in explosive events, such as sprints, jumps and throws, are likely to experience the most benefits, as they can perform as higher intensity for longer.

Question 31

Positive effects of creatine

Answer 31

Aims to provide atp energy

Replenished phosphocreatine stores

Allows ATP-PC system to last longer

Improves muscle mass

Question 32

Negative effects of creatine

Answer 32

Posible side effects include muscles cramps, diarrhoea, water retention, bloating and vomiting

Hinders aerobic performance

Question 33

What is sodium bicarbonate

Answer 33

Sodium bicarbonate is an antacid. It can increase the buffering capacity of the blood, so it can neutralise the negative effects of lactic acid and hydrogen ions that are produced in the muscles during high-intensity activity.

The concept behind drinking a solution of sodium bicarbonate or ‘soda loading’ is that it reduces the acidity within the muscle cells in order to delay fatigue and allows the performer to continue exercise at a very high intensity for longer.

Question 34

What are the positive effects of sodium Bicarbonate

Answer 34

Reduces acidity in the muscles

Delays fatigue

Increases buffering capacity of the blood

Question 35

Negative effects of sodium bicarbonate

Answer 35

Possible side effects of vomiting, pain, cramping, diarrhoea and feeling bloated

Question 36

Buffering

Answer 36

the ability of the blood to compensate for the build up of lactic acid or hydrogen ions to maintain the ph level

Question 37

Lactic acid

Answer 37

a by product of anaerobic respiration. As it accumulates, it causes fatigue

Question 38

Hydrogen ions

Answer 38

responsible for the acidity of the blood

Question 39

What is caffeine

Answer 39

Caffeine is a naturally occurring stimulant, which can increase mental alertness and reduce fatigue.

. It is used by endurance performers who predominantly rely on the aerobic system, since fats are the preferred fuel for low-intensity, long-endurance exercise.

Caffeine can be found in coffee, tea, cola, chocolate, energy bars with caffeine and caffeinated gels.

Question 40

Positive effects of caffeine

Answer 40

Stimulant/ increases alertness

Reduces effects of fatigue

Allows fats to be used as energy source/ delays use of glycogen stores

Improves decision making/ reaction time

May benefit aerobic performance/ endurance athletes

Question 41

Negative effects of caffeine

Answer 41

Loss of fine control

Against rules of most sport when consumed in large quantities

Possible side effects include dehydration, insomnia, muscle cramps, stomach cramps, vomiting, irregular heartbeat and diarrhoea