Diet and Nutrition

Question 1

What are nutrients used for in the body?

Answer 1

• support
• energy
• growth and repair of body tissue

Question 2

Macronutrients and example

Answer 2

Needed in large amounts as they provide energy for body and build body structure
- carbs, fats and proteins

Question 3

Micronutreints and example

Answer 3

• Needed in small amounts and contain no energy themselves but help sustain body functions
• vitamins, minerals and roughage

Question 4

Carbs

Answer 4

Main source of energy
55% of diet

Question 5

Fats

Answer 5

One source of energy and important in insulation
30% of diet

Question 6

Proteins

Answer 6

• broken down into amino acids enter bloodstream for growth and repair of muscle and other body tissue
  15% of diet

Question 7

Roughage

Answer 7

fibrous ,indigestible portion of our diet essential to health of digestive system

Question 8

Positive energy balance

Answer 8

Individual consumes more calories than they burn, resulting in weight gain

Question 9

Negative energy balance

Answer 9

Individual burns more calories then they consume, resulting in weight loss

Question 10

How much oxygen is needed to breakdown carb and fat molecules?

Answer 10

takes 15% less O2 to breakdown carbs

Question 11

Fuelling the energy system at low intensity

Answer 11

(below 50% of max HR)
enough stored fat for hours / days, as long as there is sufficient o2 to allow fat metabolism to occur
(75-25) fats

Question 12

Fuelling the energy system at increased intensity

Answer 12

• Metabolism of glycogen stores takes over
• Stored glycogen can fuel about 2 hours of moderate to high intensity
• After glycogen depletion occurs fuel isn’t replaced as athlete may ‘hit a wall’
• If insufficient carbs consumed performer forced to reduce intensity and return to fat metabolism to fuel activity
  (50%-50%)

Question 13

Intensity increases even further

Answer 13

• aerobic system using carbs cannot provide sufficient ATP and anaerobic metabolism takes over
• Body doesn’t take in oxygen and distribute oxygen quickly enough to cope with the exercive energy demands of high intensity
  (25-75) carbs

Question 14

What does increasing aerobic fitness help with when fuelling energy systems ?

Answer 14

Increasing their VO2 max allows them to metabolise fats for a longer period than that of someone who is less anaerobically fit
- Allows glycogen levels to be maintained, which is beneficial when exercise intensity is increased and carbs/glycogen will be the main fuel.

Question 15

What does increasing anaerobic fitness help with when fuelling energy systems ?

Answer 15

• have increased glycogen and creatine phosphate stores, thus allowing longer periods of high intensity exercise

Question 16

The Glycaemic Index

Answer 16

The rate at which carbohydrate releases energy (glucose) into the blood stream
- high, medium, low

Question 17

High GI carbohydrates

Answer 17

Release energy/ glucose quickly, if not used it is stored as fat
(during game e.g fruit, jelly )
- result in them being stored as fat if they are used by the body for energy.

Question 18

If someone has a continued consumption of high GI food, what can occur?

Answer 18

• diabetes
• pancreas secretes insulin to control blood sugar levels over time body can become tolerant to it.

Question 19

Low GI Carbs

Answer 19

Release energy at a far slower, more gradual rate
- Leaves individuals less hungry over time
(before game e.g porridge)

Question 20

What is carbohydrate loading?

Answer 20

• Muscle glycogen levels normally 100-120 mmol/kg
• Carbo loading enables levels to be increased to 150-200 mmol/kg
  Improving performance by 2-3%

Question 21

What does the Sherman Method follow ?

Answer 21

Depletion Stage - Reduce muscle glycogen stores

Tapering Stage - reducing amount of training

Loading stage - increasing the consumption of carbs

Question 22

Quick carbo loading method

Answer 22

Deplete glycogen stores on the day prior to competition with short burst of exercise
- Loading phase begins immediately after exercise with 80% carb diet

Question 23

How does carbohydrate loading improve performance ?

Answer 23

• Increase amount of glycogen stored in muscle
• perform at higher intensity for longer
• Break down glycogen for longer and prevent ‘hitting the wall’ not using fat as fuel

Question 24

Hydration

Answer 24

maintaining the correct levels of water in the body to allow normal bodily functions

Question 25

Physiological responses to Dehydration

Answer 25

• Increase heart rate and breathing
• Increase levels of lactic acid production
• Less glucose and fatty acids being transported to muscles for energy
• Oxygen being transported at a slower rate through blood vessels

Question 26

What do all physiological symptoms cause ?

Answer 26

• reduction in amount of ATP produced, resulting in reduction of intensity

Question 27

Signs of dehydration

Answer 27

• dry mouth
• Thirst
• Urine Colour

Question 28

Effective hydration prior to exercise

Answer 28

• 4 to 7 litres of water over 24 hr period
• 2 litres over 2-3 hours prior to exercise, not all at once

Question 29

Effective hydration during exercise

Answer 29

• Small amounts at regular intervals
• Consume 150-200 ml every 10-15 mins
• Exercise longer than 90 mins consumption of energy drinks may be beneficial to replace lost electrolytes and glycogen

Question 30

Effective hydration after exercise

Answer 30

• Rehydrate to aid recovery
• Weigh before and after exercise. Every 1kg lost, 1 litre of water consumed

Question 31

What happens when we lose electrolytes?

Answer 31

• Dehydrate quicker
• Struggle to regulate body temp
• Loss of sodium and water leads to muscle cramping

Question 32

Hypotonic drink

Answer 32

• before exercise
• 1 to 3% carb content
• Quickly replace fluids, low in carbs

Question 33

Isotonic drink

Answer 33

• During exercise
• 6 to 8% carb content
• Quickly replace fluid lost and boost of carbs

Question 34

Hypertonic

Answer 34

• After
• 10+
• Supplement carb intake
  top up muscle glycogen stores

Question 35

Saturated fat

Answer 35

• increase LDLs
  e.g lard, butter, cheese

Question 36

Unsaturated fats

Answer 36

• Vegetable oils
• healthier
• HDLs

Question 37

Commercially produced fats (trans fats)

Answer 37

• Unsaturated fats that have had hydrogen atoms added to them, making bonds more difficult to break down
• Artificial process to preserve shelf life
• These are essential fatty acids- no nutritional value

Question 38

What does the consumption of trans fats increase?

Answer 38

• Risk of coronary heart disease by raising LDL level