Diet and nutrients

Question 1

What is a simple carbohydrate

Answer 1

Carbohydrates that are found in fruits and processed foods.

Question 2

What are complex carbohydrates?

Answer 2

Carbs that are found in plant-based foods which take longer to digest.

Question 3

What is the main source of energy for anaerobic exercise?

Answer 3

Carbohydrates.

Question 4

What are the exercise-related functions of protein?

Answer 4

Minor source of energy when glycogen and fat stores are low, repairs broken muscle tissue, muscle growth via enzyme, hormone and haemoglobin production.

Question 5

What are the exercise related functions of electrolytes?

Answer 5

Facilitate nerve transmissions by conducting electrical impulses and enable effective muscle contractions.

Question 6

Name the functions of water.

Answer 6

Transport nutrients and waste products, keep the body from overheating via sweat.

Question 7

What are the effects of dehydration?

Answer 7

Blood viscosity increases > less blood to working muscles, reduced sweating > increase in body temp, less exchange of waste products and transportation of nutrients, increased HR > less cardiac output, slower reaction time and headaches

Question 8

What are electrolytes?

Answer 8

Salts and minerals found in the blood that conduct electrical impulses.

Question 9

Where is vitamin C found and what are the functions?

Answer 9

Found in green veg and fruit and keeps bones, cells and ligaments healthy.

Question 10

Where is vitamin D found and what are the functions?

Answer 10

Comes from sunlight and oily fish and dairy produce and helps absorb calcium.

Question 11

Where is vitamin B1 found and what are the functions?

Answer 11

Found in yeast, eggs, nuts and red meat and keeps the nervous system healthy whilst help break down foods and release energy.

Question 12

Where is vitamin B2 found and what are the functions?

Answer 12

Dairy produce, liver, veg, eggs, cereal and fruit and helps break down food and release energy and keeps the nervous system healthy.

Question 13

Where is vitamin B6 found and what are the functions?

Answer 13

Meat, fish, eggs, bread, veg and cereals and help form haemoglobin whilst helping store energy from carbs and proteins.

Question 14

Where is vitamin B12 found and what are the functions?

Answer 14

Red meat, dairy produce and fish and makes red blood cells whilst releasing energy from food.

Question 15

How does sodium bicarbonate delay fatigue?

Answer 15

Reduces acidity in the blood as it increases the buffering capacity of the blood. This neutralises the effects of lactic acid and hydrogen ions.

Question 16

What are the positive effects of caffeine?

Answer 16

Stimulant, Reduces fatigue effects, delays glycogen stores and allows fat to be used for energy, Improves reaction time

Question 17

What are the negative effects of caffeine?

Answer 17

Loss of fine control, large quantities are against the rules in most sports, possible side effects

Question 18

What is glycogen loading?

Answer 18

Dietary manipulation to increase glycogen stores to a greater level than before, allowing endurance athletes to work for longer.

Question 19

Explain one method of glycogen loading.

Answer 19

Eat a protein rich diet 6 days before the event for three days and train intensely > eat a carb rich diet and train lightly.

Question 20

What are some benefits of glycogen loading?

Answer 20

Increased endurance capacity, increased glycogen storage, prevent fatigue or ‘hitting the wall’

Question 21

What are some drawbacks of glycogen loading during the carbohydrate-loading phase?

Answer 21

Bloating from water retention, heavy legs, weight increase.

Question 22

What are some drawbacks of glycogen loading during the depletion phase?

Answer 22

Irritability and can alter the athletes training programme via a lack of energy.

Question 23

What is a potential source of energy for endurance events, other than carbs?

Answer 23

Fats because they can be broken down with oxygen.

Question 24

What are some drawbacks of fat consumption?

Answer 24

Less flexibility, weight gain, high cholesterol, high blood pressure, diabetes

Question 25

What are the benefits of creatine?

Answer 25

Decreased recovery time, increased phosphocreatine stores, increased muscle mass.

Question 26

What are the drawbacks of creatine?

Answer 26

Hinders aerobic performance, possible side-effects, mixed evidence to show benefits.