How do we optimise performance ?

Question 1

What are the 4 macronutrients ?

Answer 1

• Carbohydrates
• Protein
• Fats
• Water

Question 2

What are the 3 micronutrients ?

Answer 2

• Vitamins
• Minerals
• Fibre

Question 3

Functions of carbohydrates

Answer 3

• Major source of fuel
• Broken down into glucose molecules

Question 4

Functions of Fats

Answer 4

• Low intensity fuel source
• Secondary fuel source

Question 5

Functions of proteins

Answer 5

• Build and repair muscle cells
• Enzymes

Question 6

Functions of water

Answer 6

• Hydration
• Thermoregulation
• Medium for biomechanical reactions
• Excretion

Question 7

Functions of fibres

Answer 7

• Roughage to allows excretion

Question 8

Functions of vitamins

Answer 8

• Energy released from macronutrients
• Metabolism
• Bone and blood health

Question 9

Functions of minerals

Answer 9

• Mineralisation of bones and teeth
• Blood oxygen transport
• Co-factor for energy metabolism
• Muscle function

Question 10

Chemical formula of glucose ?

Answer 10

C6 H12 O2

Question 11

What is things makes up a triglyceride molecule

Answer 11

Glycerol + 3 fatty acids

Question 12

What is a protein molecule composed of ?

Answer 12

Carbon (C), Hydrogen (H), Nitrogen (N), Oxygen (O), Phosphorus (P), Sulfur (S)

Question 13

What are carbohydrates synthesised by and how ?

Answer 13

Synthesised by plants from water and carbon dioxide using the sun’s energy

Question 14

General chemical composition of carbohydrates ?

Answer 14

(CH2O)n ; where n is the number of molecules

Question 15

Name of a carbohydrate consisting of only one molecule

Answer 15

Monosaccharides

Question 16

Name of a carbohydrate consisting of two molecules

Answer 16

Disaccharides

Question 17

Name of a carbohydrate consisting of between 3 - 9 molecules

Answer 17

Oligosaccharides

Question 18

Name of a carbohydrate consisting of 10+ molecules

Answer 18

Polysaccharides

Question 19

What needs to happen before carbohydrates are transported to the organs

Answer 19

If they aren’t in the form of a monosaccharide, they must be broken down into one

Question 20

Some oligo- and polysaccharides that can be broken down are called…?

Answer 20

Dietary Fibre

Question 21

what do plants store excess carbohydrates as and what do we store it as ?

Answer 21

Plants store it as starch and we store it as glycogen

Question 22

When monosaccharides form disaccharides, what bond is formed

Answer 22

Glycosidic Bond

Question 23

A condensation reaction occurs to…?

Answer 23

Join the 2 monosaccharides

Question 24

How many glycosidic bonds are formed when disaccharides are formed

Answer 24

1 - 4 bonds

Question 25

What should be added to break a disaccharides down into monosaccharides ?

Answer 25

Water

Question 26

What is 'disaccharide hydrolyse' ?

Answer 26

The breakdown of a disaccharide into monosaccharides

Question 27

What does saturated mean (in terms of bonds) ?

Answer 27

No double bond

Question 28

What does monounsaturated mean (in terms of bonds) ?

Answer 28

1 double bond

Question 29

What does polyunsaturated mean (in terms of bonds) ?

Answer 29

More than 1 double bond

Question 30

What is 'low energy availability' (LEA) ?

Answer 30

A state in which the body has insufficient energy to support physiological functions needed for optimal health

Question 31

Structure of an unsaturated fatty acid

Answer 31

2 hydrogen atoms are missing, and a double bond forms between 2 carbon atoms

Question 32

Structure of omega-3 fatty acids

Answer 32

Have their first double bond located between the 3rd and 4th carbon atom

Question 33

Structure of omega-6 fatty acids

Answer 33

Have their first double bond located between the 6th and 7th carbon from the methyl end

Question 34

How many proteins are there in the body ?

Answer 34

10s of thousands

Question 35

What are proteins are made up of ?

Answer 35

Amino acids

Question 36

How many amino acids exists ?

Answer 36

20

Question 37

What four parts are amino acids made of ?

Answer 37

Carboxyl group, amino group, hydrogen, r group

Question 38

Which part of an amino acid is able to change ?

Answer 38

R group

Question 39

What are long chains of amino acids called ?

Answer 39

Polypeptide

Question 40

How many amino acids we not make ourselves ?

Answer 40

9

Question 41

Where do we get amino acids from ?

Answer 41

Food

Question 42

What is the bond is in amino acids ?

Answer 42

Peptide Bond

Question 43

Why is a peptide bond formation called a condensation reaction or dehydration

Answer 43

Because water is produced

Question 44

What makes and amino acid essential

Answer 44

cannot be synthesized by the body and must be obtained from diet

Question 45

What makes an amino acid non-essential ?

Answer 45

Can be synthesized by the human body

Question 46

Use of Iron in the body

Answer 46

Helps haemoglobin and myoglobin transport oxygen for aerobic respiration

Question 47

What is 'relative energy deficiency' (RED-S) in sport

Answer 47

A consequence of prolonged LEA

Question 48

Use of Calcium in the body

Answer 48

Component of bone and connective tissue and plays a role in muscle contraction

Question 49

Use of Sodium & Potassium in the body

Answer 49

Electrolytes are essential to maintain water balance and proper muscle and nerve function