3.2.1.1 Diet and nutrition and their effect on physical activity and performance

Question 1

7 classes of food

Answer 1

1. carbohydrates
2. protein
3. fats
4. fibre
5. vitamins
6. minerals
7. water

Question 2

macronutrients

Answer 2

large amounts in diet

1. carbs 2. fats 3. proteins

Question 3

carbohydrates

Answer 3

main source of energy (LA & aerobic systems)
broken down into glucose
glucose absorbed in body & transported around body
glucose = stored in body as glycogen = broken down = energy

Question 4

proteins

Answer 4

develop new tissue/tissue repair after exercise (weightlifting) = small micro tears = muscles grow
required during recovery from exercise
small energy source when all sources depleted

Question 4

fats

Answer 4

energy during low intensity exercise (glycogen depleted)
insulation
stored as adipose tissue

Question 5

Types of carbohydrates

Answer 5

1. simple (released into blood stream quickly)
   e. g. banana, fruits, processed foods, energy drinks
2. complex (release energy more slowly)
   e. g. wholemeal pasta, rice, porridge, vegetables

Question 6

glycemic load

Answer 6

takes into account amount of sugar as well as GI

Question 7

glycemic index GI

Answer 7

how quickly carbs enter blood stream -> raise blood sugar lvl

high GI = quicker change in blood sugar lvls, consume immediately before, during or after

e.g. watermelon high GI little sugar = spike in blood sugar lvl

Question 8

types of fats

Answer 8

1. saturated (animal products/red meat) = atherosclerosis = clogged arteries weight gain/ high cholesterol
2. unsaturated (avocado, vegetables, nuts/pulses)
3. trans fats (processed foods, margarines) = increased cholesterol risk of heart disease

Question 9

cholesterol

Answer 9

type of fat found in the blood
made in the liver carried by blood as LDL or HDL

1. High density Lipoproteins (HDL) +VE = remove LDL from arteries to liver (transport excess cholesterol in blood back to liver = broken down
2. Low density Lipoproteins (LDL) -VE = not good in excess = build up fat in muscles = fatty deposits = increase risk of heart disease

Question 10

micronutrients

Answer 10

needed in tiny amounts = support bodily functions/growth

1. minerals
2. vitamins

Question 11

3 functions of fats

Answer 11

1. slow release energy
2. store vitamins (fat soluble ones)
3. insulation (body temp)

most sports = low (10-15% men 15-20% female)

• healthy: less saturated/trans &more unsaturated
• no animal product =blood flow (perform/ recover)

Question 13

Vitamins (water soluble)

Answer 13

C:
B:
B complex
B12: (folate)

Question 13

Vitamins (fat soluble)

Answer 13

A:
D:
E:
K:

Question 14

glycogen loading (carbo-loading)

Answer 14

form of diet manipulation (endurance athletes)
increase glycogen stores over/above normal stores (maximise muscle glycogen levels)
prevent athletes hitting the wall
2 methods

Question 15

glycogen loading method 1 (older method)

adv & dis

Answer 15

6 days before
3 days high protein & high intensity = burn off existing carb stores (deplete muscle glycogen levels)
3 days high carb diet & light training (totally depleted stores start event with 2x the amount)

adv:
1. increase glycogen storage (delay fatigue)
2. endurance capacity
dis:
1. water retention = bloating = heavy legs
2. digestion affected, increase weight (carbo loading),
3. irritability
4. alter training = lack of energy (depletion)

Question 15

glycogen loading method 2 (more modern)

Answer 15

20 mins after intense = carb window opens = most able to restore glycogen
day before comp 3 mins of intense exercise followed by high carb meal (within 20mins)
3:1 to 4:1 carb to protein (milkshake = liquid absorbed faster than solid meals)
protein help body resynthesises muscle glycogen more efficiently

Question 16

dietary supplements/nutritional aids

Answer 16

food/methods of adapting the diet

in order to gain an adv generally legal in sport

Question 17

nutritional aids

Answer 17

1. carbohydrate/glycogen loading
2. creatine
3. caffeine
4. sodium bicarbonate

Question 18

glycogen

Answer 18

muscles preferred source of fuel for any endurance sport
muscle glycogen breaks down = exceeds its replacement then glycogen stores = depleted = fatigue
endurance athletes = consume 6-10g of carb per kg of athlete body weight

Question 20

3 ways to manipulate diets

Answer 20

1. Timing intake = nutritional aids maximise benefits -vascular shunt, gels/repair damage)
2. composition of food intake (sport specific)
3. amount of food intake = meet energy demands

Question 21

creatine monohydrate (3 benefits and drawbacks)

Answer 21

used by sprinters/intense exercise/weight lifting

benefits:
1. aid ATP resynthesis/replenish PC/extend ATP-PC
2. short powerful movements at high intensity activities = muscle mass/power
3. last longer at high intensity events = recovery time

drawbacks:
1. dehydration, muscle cramps, diarrhoea, water retention, bloating, vomiting liver damage,
2. hinders aerobic performance (mixed evidence for positive benefits)

Question 22

energy intake and expenditure

calories?

Answer 22

men = 2500 kcal/day
women = 2000 kcal/day
athletes train more = more calories as expending more energy

Question 23

sodium bicarbonate
used by
benefits and drawbacks

Answer 23

400m sprinters/rowers/100-400m swimmers

benefits:
1. increase buffering of lactate and H ions,
2. delay OBLA ,
3. maintain intensity for longer = delay fatigue

drawbacks:
1. vomiting, pain, cramping, diarrhoea, bloating

Question 24

caffeine (benefits/drawbacks)

Answer 24

3mg per kg of body weight = best results
used by endurance athletes/games players
found in tea, cola, chocolate, energy bars/caffeinated gels

benefits:
1. stimulant = mental alertness = react quicker =decisions boosts performance
2. reduce fatigue,
3. high intensity for long duration
4. fats as energy source/delays glycogen stores (spare)

drawbacks:
1. dehydration (diuretic), irritability, insomnia, anxiety,
2. loss of fine motor control, irregular heart beat,
3. against rules in some sports

Question 25

calcium

Answer 25

build bones,
reduce injury risk,
aid muscular contractions = facilitate transmission of nerve impulse to muscle)

Question 26

Sodium

Answer 26

(maintain electrolyte balance = sweating)

Question 27

Iron

Answer 27

produce Hb = assists O2 transportation)

Question 28

Phosphorous

Answer 28

energy production

Question 29

magnesium

Answer 29

protect against oxidative stress

= toxic effect of free radicals in body

Question 30

vitamin C

4 things

Answer 30

• aids connective tissue repair
• helps absorption of iron
• protect cells keep healthy
• maintenance of bones, teeth, gums & connective tissue (ligaments)

Question 31

vitamin B

4 things

Answer 31

• increase metabolism,
• help release energy from food,
• help form Hb in RBCs,
• support mental health improved NS function

Question 32

Vitamin B complex

Answer 32

B complex: consumed to increase intake of all B vitamins
B1
B2
B6

Question 33

Vitamin B 12

3 things

Answer 33

keep nervous system health & prevent anaemia
make RBCs
release energy from food

Question 34

B1 (thiamin)

Answer 34

break down and release energy from food

healthy nervous system

Question 35

B2 (riboflavin)

2 things

Answer 35

break down release energy from food

keep skin, eyes, NS healthy

Question 36

B6

Answer 36

helps form HB

body use and store energy from protein and carbs

Question 37

Vitamin D

2 things

Answer 37

1. maintain immune function

2. bone strength

Question 38

Vitamin A

2 S

Answer 38

support cell growth

see in dark

Question 39

Vitamin E

3 things

Answer 39

1. support skin health
2. decrease oxidative damage
3. improve immune health

Question 40

Vitamin K

Answer 40

regulate blood flow = aid blood clotting