Paper 2: Exercise-related Function Of Food Classes

Question 1

What are the 7 components of a healthy, balanced diet?

Answer 1

• Carbohydrates
• Proteins
• Fats
• Minerals
• Vitamins
• Fibre
• Water

Question 2

How do carbohydrates contribute to physical activity and sport?

Answer 2

• Main provider of energy for the body
• Broken down into glucose, absorbed into bloodstream to help provide energy.

Question 3

What are some sources of carbohydrates?

Answer 3

• Pasta
• Rice
• Potatoes

Question 4

What is proteins contribution to physical activity and sport?

Answer 4

• Aids muscles recovery and repair after intense exercise
• Smallest source of energy
• Helps muscle growth

Question 5

Sources of proteins

Answer 5

• Meat
• Cheese
• Nuts
• Milk

Question 6

What are fats contribution to physical activity and sport?

Answer 6

• Major provider of energy for low-intensity exercise
• Glycogen stores depleted then stored adipose tissue is used to provide energy.
• Useful for insulation
• Too much trans or saturated fats can raise LDL cholesterol and increase likelihood of CVD.

Question 7

Sources of saturated fats

Answer 7

• Butter
• Confectionery
• Cheese

Question 8

Sources of unsaturated fats

Answer 8

• Avocados
• Nuts

Question 9

What are minerals contribution to physical activity and sport?

Answer 9

Minerals have multifunctional roles and include:

• calcium
• iron
• sodium.

Question 10

What does calcium do?

Answer 10

Calcium can help to aid bone regeneration and protection.

Question 11

What does iron do?

Answer 11

Iron aids the transport of oxygen to the working muscles, due to it being a key component in haemoglobin and myoglobin.

Question 12

What does sodium do?

Answer 12

Sodium helps to maintain the electrolyte balance, improving cell maintenance.

Question 13

Sources of minerals

Answer 13

• Milk (calcium)
• Beans (magnesium)
• Cheese (sodium)

Question 14

What does vitamin C and D do?

Answer 14

Vitamin C and D help to maintain the immune system, keeping an athlete fit and healthy for a longer duration in the sporting calendar.

• Can also aid the strengthening of bones.

Question 15

What does Vitamin B12 do?

Answer 15

Vitamin B12 can help to increase an athlete’s metabolism.

• helps contribute to energy levels
• help maintain a lean body composition

Question 16

What does vitamin B-complex do?

Answer 16

Vitamin B-complex can help to reduce anxiety, which can improve sports performance that requires fine motor control.

Question 17

Sources of vitamins

Answer 17

• Fruit
• Whole grains
• Seeds

Question 18

What does fibre do?

Answer 18

Fibre plays a role in effective digestion, and can prevent overeating, which could help optimise the athlete’s percentage body fat.

Question 19

Sources of fibre

Answer 19

• brown rice
• nuts
• jacket potatoes
• bran cereal

Question 20

Why is water so important to an athlete?

Answer 20

• Exercise performance decrease when the athlete is dehydrated by 5% of their body weight
• Side effects of dehydration

Question 21

What are the side effects of dehydration?

Answer 21

• Dizziness
• Headache
• Increased body temperature
• Increased HR

Question 22

How should an athlete hydrate?

Answer 22

3 hours before exercise:
- 0.5 litres of water

30 minutes prior to exercise:
- 0.25 litres

During exercise:
- keep intaking water

After exercise:
- 0.5 litres within 30 mins

Question 23

What are the effects of dehydration?

Answer 23

• Increased HR
• Causes muscular fatigue
• Early onset of fatigue

Question 24

Whats the recommended amount of water consumption when exercising?

Answer 24

170ml of fluid every 15 to 20 minutes when exercising.

Fluid consumed should be water or isotonic sports drinks. Not diuretic type drinks such as coffee.

Question 25

What is glycogen/carbohydrate loading?

Answer 25

Carb loading aims to increase the quantity of stored muscle glycogen, to increase the amount of stored energy for an upcoming endurance event. - Glycogen is a stored form of glucose.

Question 26

How is glycogen loading used?

Answer 26

Completed in the week building up to an endurance event and takes place as follows: - Participation in endurance exercise helps to deplete the body stores of glycogen, 7 days prior to the event. - Next 3 days, lower than normal level of carbs in diet. Training is moderate with similar intensity and low duration. - 3-4 days prior to the event, carb intake greatly increased, fatty foods replaced by carbs. Training greatly reduced. - Endurance event takes place.

Question 27

What are the risks of carbohydrate loading?

Answer 27

- Feeling bloated - Digestive problems - Nausea

Question 28

Examples of dietary supplements (nutritional aids) :

Answer 28

- Creatine - Caffeine - Sodium Bicarbonate

Question 29

What does supplementing creatine do?

Answer 29

- Raises levels of PC stores within the body's muscles. - Greater production of power and maximum strength. - Extends how long the body can rely on ATP-PC as an energy source. - Benefitting short bouts of high-intensity exercise.

Question 30

What are the effects of consuming large amounts of creatine?

Answer 30

- Muscular cramps - Kidney damage - Excess water retention

Question 31

What does caffeine do for a sports performer?

Answer 31

- Lowering the perceived effort that the athlete thinks they are working at. - Improved nervous stimulation. - Higher levels of fat metabolism. - Glycogen stores spared.

Question 32

What are the side effects of consuming caffeine for sports performance?

Answer 32

- Irritability - Loss of concentration - Dehydration

Question 33

What does sodium bicarbonate do for a sports performer?

Answer 33

- Helps to buffer the effect of lactic acid - Bicarbonate helps to neutralise lactic acid, reducing the effects in the muscles

Question 34

What are the side effects of supplementing sodium bicarbonate?

Answer 34

- Unsettled stomach - Nausea