Diet

Question 1

Carbohydrates

Answer 1

main source of energy for all types of exercise
used in glycolysis
quick energy release
only source of energy at high intensities

Question 2

Fats

Answer 2

broken down at low intensity
slow energy release
provides double energy that carbs provide

Question 3

Protein

Answer 3

growth and repaid of cells and tissues

small energy source when others depleted

Question 4

Vitamin C

Answer 4

collagen for joints/ connective tissue

normal structure and function of blood vessels

Question 5

Vitamin D

Answer 5

controls calcium absorption which is needed for bone formation
helps with PC recovery in mitochondria

Question 6

Vitamin B12

Answer 6

aids production of red blood cells

normal function and structure of nerves

Question 7

B complex vitamins

Answer 7

used in the production of energy by assisting breakdown of food

Question 8

Calcium

Answer 8

important for muscle contraction

main mineral in bones and teeth- maintain bone density

Question 9

Iron

Answer 9

aids production of hb

needed for normal energy metabolism

Question 10

Sodium

Answer 10

helps to improve rate of rehydration

regulated water content and electrolyte balance

Question 11

Fibre

Answer 11

assists with breakdown of glucose

slows energy breakdown for sustained energy release

Question 12

Water

Answer 12

helps with lubrication, maintaining body temp

Question 13

Dehydration

Answer 13

Increased blood viscosity
increased HR
muscle fatigue
disrupts removal of waste products- CO2 and LA
reduction in blood flow

Question 14

glycogen loading

Answer 14

diet manipulation to maximise the amount of glycogen available for the body
maximising glycogen provides athletes with energy necessary to sustain increased levels of activity for longer
maximise aerobic energy production
diet- high protein, low carb (6 days for 3 days) to deplete glycogen stores
high intensity training here
3 days high carb and light intensity training
depleting stores can allow glycogen stores to increase by 2x known as supercompensation

eg marathon runner as it increases glycogen stores (aerobic)

Question 15

glyco loading eval

Answer 15

increases muscle glycogen storage
allow performer to delay fatigue and perform at higher intensities for longer
takes longer to reach exhaustion

in carb phase- heavy legs, weight increase, problems with digestion
in dep phase- irritability, need to alter training programme

Question 16

caffeine

Answer 16

stimulant that blocks receptors that make you feel drowsy
increases activity of CNS, increases alertness, decreased reaction time
increases aerobic capacity as it increases fat metabolism so fatty acids can be used in Krebs cycle

eg endurance athlete as it reduces fatigue
or athlete that uses fine skills

Question 17

caffeine eval

Answer 17

reduces effects of mental and physical fatigue
delays use of glycogen stores so less likely to produce lactic acid (uses fatty acids)
improves decision making/reaction time

loss of fine control
side effects include insomnia, muscle cramps, vomiting

Question 18

sodium bicarbonate

Answer 18

antacid- neutralises acid
increases buffering capacity of the blood so can neutralise the neg effects of lactic acid and h ions produced during high intensity exercise

eg a 400m sprinter where LA system is used

Question 19

SB eval

Answer 19

reduces acidity in muscle cells so pH is optimum for enzymes etc to work so can keep producing ATP
exercise at high intensities for longer
delays fatigue as athlete doesn’t feel effects of LA
increased buffering capacity of blood

side effects incl stomach cramps

Question 20

creatine

Answer 20

supplement used to increase PC stores in muscles
PC is used to fuel the ATP-PC system which provides energy for short anaerobic powerful contractions
increased creatine means this energy store can be used for longer
can exercise at higher intensities for longer

eg sprinter can run faster during a race or weightlifter

Question 21

creatine eval

Answer 21

allows atp-pc to last longer
aims to provide atp
increased duration of maximal activity as it doesn’t produce lactic acid
increases maximal explosive strength

effectiveness has been questioned- not much evidence
increased water retention + weight gain
side effects- muscle cramps and vomiting