4.1 diet and nutrition

Question 1

balanced diet

Answer 1

variety of foods
carbs, fats, proteins, vitamins, minerals, fibre, water

Question 2

simple carbohydrates

Answer 2

found in fruits, easily digested
also in processed foods

Question 3

complex carbohydrates

Answer 3

take longer to digest
found in bread, pasta, rice
longer lasting energy supply

Question 4

saturated fats

Answer 4

in sweet and savoury
too much can lead to weight gains, limit stamina and flexibility
cause high cholesterol

Question 5

trans-fats

Answer 5

type of unsaturated fats
found in meat and dairy

Question 6

fats

Answer 6

used for low intensity, aerobic exercise

Question 7

glycaemic index

Answer 7

ranks carbohydrates according to their effect on blood glucose levels

Question 8

proteins

Answer 8

muscle growth and repair
power athletes use them
meat, fish, eggs

Question 9

vitamin C

Answer 9

green veg and fruit
protects cells and keeps them healthy
maintains bones, gums and ligaments

Question 10

vitamin D

Answer 10

made by skin when exposed to sunlight
role in absorption of calcium

Question 11

vitamin B1

Answer 11

yeast, egg, bread
breakdown and release energy from food
keeps nervous system healthy

Question 12

vitamin B2

Answer 12

Dairy, veg, fruit
keeps the skin, eyes and nervous system healthy

Question 13

vitamin B6

Answer 13

meat, fish, bread
helps form haemoglobin
helps to use and store energy from protein and carbs

Question 14

vitamin B12

Answer 14

red meat, dairy, fish
makes red blood cells
releases energy from food

Question 15

calcium

Answer 15

strong bones and teeth
efficient nerve and muscle function

Question 16

sodium

Answer 16

regulate fluid levels
too much can cause high blood pressure

Question 17

iron

Answer 17

formation of haemoglobin, helping transport of oxygen
lack of can lead to anaemia

Question 18

fibre

Answer 18

wholemeal bread, pasta
slow down time it takes the body to break down food, creating slower, extended release of energy

Question 19

water

Answer 19

60% of persons body weight
transports nutrients, hormones and waste products
keeps you from overheating

Question 20

dehydration

Answer 20

body is losing more fluid than it is taking in
increase in blood viscosity
reduced sweating
muscle fatigue and headaches
increased heart rate
decreased performance/reaction time

Question 21

glycogen loading

Answer 21

endurance performers
method 1: 6 days before eats high amount of protein, exercises relatively hard for 3 days, then the next 3 days, lighter intensity and high carbs

method 2: day before- 3 mins of high intensity to open carb window, then replenish carb stores straight away

method 3: training is reduced a week before, 3 days before high carb diet and light intensity

Question 22

positives of carb loading

Answer 22

+ increase glycogen storage
+increase glycogen stores in muscles
+ delays fatigue
+increase endurance capacity

Question 23

negatives of carb loading

Answer 23

during carb loading phase:
- water retention= bloating
-heavy legs
-digestion issues
-weight increase
during depletion phase:
-irritability
-need to change training due to lack of energy

Question 24

creatine monohydrate

Answer 24

increase amount of phosphocreatine stored in muscles
+allows ATP-PC system to last for longer
used by athletes in explosive events e.g. sprints, jumps, throws
+able to perform at higher intensities for longer
+increase muscle mass

Question 25

negatives of creatine

Answer 25

• hinders aerobic performance
  -muscle cramps
  -diarrhoea
  -water retention
  -not sure on full effects

Question 26

sodium bicarbonate

Answer 26

reduces the acidity within muscle cells, can neutralise the negative effects of lactic acid and hydrogen ions
delays fatigue
allows higher intensity for longer

• common side effects; vomiting, pain, crampsa

Question 27

caffine

Answer 27

stimulant to increase awareness and reduce fatigue
improve metabolism of fatty acids in the body, so fats can be used as energy source
used by endurance performers
improves reaction time

• loss of fine control
• dehydration, insomnia, cramps, irregular heartbeat, diarrhoea