Diet

Question 1

Carbohydrates

Answer 1

Main source of energy used by the body they are main fuel for high intensity anaerobic work. Carbs are digested and converted into glucose and enter bloodstreams .

Question 2

Simple carbs

Answer 2

Simple- quickest source of energy and easily digested into Body. Found in fruits as well as in processed foods.

Question 3

Complex carbs

Answer 3

Complex- found In nearly all plant based foods and take longer to digest. Most commonly found in bread, pasta, rice and veg.

Question 4

Saturated fats

Answer 4

Mostly from animal sources. Too much saturated fats leads to excessive weight gain which will reduce stamina limit flexibility and lead to Heath problems like atherosclerosis.

Question 5

Cholesterol

Answer 5

Type of fat found in the blood too much saturated fat leads to high cholesterol levels.

LDL leads to fatty deposits building up
HDL takes cholesterol away from the parts of body it accumulated to the liver.

Question 6

Trans-fats

Answer 6

Artificial hydrogenated fats.
Found in meat and diary.
Can lead to high levels of blood cholesterol, heart disease and diabetes.

Question 7

Proteins

Answer 7

Important for muscle growth and repair

Minor energy source

Question 8

Vitamins

Answer 8

Keep an individual healthy with a good immune system allowing them to train maximally and recover quickly.

Question 9

Vitamin C

Answer 9

Required for the breakdown of carburise which is a molecule essential for transport of fatty acids into mitochondria.

Helps with maintenance of bones,teeth.

Question 10

D

Answer 10

Role in absorption of calcium keeping bones and teeth healthy

Helps with pc recovery in mitochondria

Question 11

B12

Answer 11

Makes red blood cells and keeps nervous system healthy

Releases energy from food

Question 12

B complex

Answer 12

Help break down and release energy from food

Keeps nervous system healthy

Question 13

Calcium

Answer 13

Needed for strong bones and teeth

Necessary for efficient nerve and muscle contraction

Question 14

Sodium

Answer 14

Regulate fluid levels in body.

Too much is linked with increase blood pressure

Question 15

Iron

Answer 15

Involved in formation of haemoglobin in red blood felled whixh helps transport oxygen and therefore improved stamina.

Lack can to anaemia

Question 16

Fibre

Answer 16

Whole meal bread and pasta potatoes fruit veg and nuts.

It slows down the time taken to break down food which results in slower more sustained release of energy.

Helps prevent constipation and digestion.

Question 17

Water

Answer 17

60% of body and essential for good health.

Transports nutrients, hormones and waste products around the body.

Water lost during exercsie through sweat to cool body down

Question 18

Dehydration

Answer 18

Increase in blood viscosity reducing blood flow

Reduced sweating increase temperature

Muscle fatigue

Increased heart rate

Decreased performance and reaction time

Question 19

Glycogen loading

Answer 19

Used by endurance performers

• 6 days before competition performer eats a diet high in protein for 3 days and exercises at high intensity to burn off existing carb stores
• next 3 days diet high in carb and light training
• depletes carb stores so you can increase the amount by 2x super compensation

Question 20

Glycogen loading positives and negatives

Answer 20

P :

• increases glycogen stores
• delays fatigue
• increases endurance

N:

• booting due to water retention
• heavy legs
• digestion problems
• weight increase

Question 21

Creatine mono hydrate

Answer 21

Supplement used to increase amount of Pc stores in muscles. Allowing ATP system to last longer.

Question 22

Creatine monohydrate Positives and negatives

Answer 22

P:

• aims to provide ATP
• replenished of stores
• ATP-PC system lasts longer
• improved muscle mass

N:

• side effects: cramps nausea vomiting and diarrhoea
• hinders aerobic performance
• mixed evidence to show benefits

Question 23

Sodium bicarbonate

Answer 23

Antacid
Increases buffering capacity of blood so neutralises negative effects of lactic acid and hydrogen ions products in muscles dying HI training.

Reduced acidity in muscle cells so delays fatigue so performer can go longer

Question 24

Buffering

Answer 24

Ability of blood to compensate for build up of lactic acid or hydrogen ions to maintain the PH level

Question 25

Sodium bicarbonate positives and negatives

Answer 25

P:

• reduces acidity in muscle cells
• delays fatigue
• increases buffering capacity of blood

N:
- side effects inc vomiting pain cramping diarrhoea

Question 26

Caffeine

Answer 26

Used by aerobic performers as it improves the mobilisation of fatty acids in the body sparing the glycogen stores.

Increases alertness and reduces fatigue.

Question 27

Caffeine positives and negatives

Answer 27

P:

• increases mental alertness
• reduce effects of fatigue
• allows fat to be used as energy source
• improves reaction time

N:

• loss of fine control
• against rules of most sports when consumed in large quantities
• side effects

Question 28

Negative of glycogen loading

Answer 28

• bloating
• diarrhoea
• weigh increase
• heavy legs
• lack of energy