Diet and nutrition

Question 1

Describe the process of glycogen loading. (3)

Answer 1

7 days before event - significantly reduce carbohydrate intake
7-3 days before event - train at high intensity each day
This causes severe glycogen depletion in muscles
3 days before event - taper training
3 days before event - Eat high carbohydrate diet

Question 2

How effective is glycogen loading as a means of performance enhancement for endurance activities? (3)

Answer 2

Increased stores of glycogen, which delays fatigue
But can cause weight gain, Muscle stiffness/fatigue, Irritability, Poor quality training

Question 3

Describetwofactors that performers use to work out their (daily) energy expenditure. (2)

Answer 3

Basal metabolic rate - The minimum amount of energy required to sustain essential body function at rest
Thermic effect of food - the energy expended/required to digest/absorb/process food
Physical activity energy expenditure - The energy/calories expended/required to perform tasks/(sports) activity

Question 4

Outline a function of proteins and a different function of fats in a healthy diet. (2)

Answer 4

Protein function - essential for growth and repair of tissues
Fat function - insulate nerves

Question 5

Explain why proteins and fats are important for a marathon runner’s training programme (2)

Answer 5

Protein importance - Increase growth of muscle cellsduring trainingprogramme
Fat importance - Marathon runner needs (unsaturated) fats for increased aerobic energy productionin each session

Question 6

Explain how carbohydrates, vitamins and fibre in the gymnast’s diet support training and performance. (3)

Answer 6

Carbohydrates provide energy for training which means the gymnast can train at a higher intensity without fatigue
Vitamins repair tissue and boost immunitywhich meanstraining is not disrupted by illness or muscle injury
Fibre supports digestive health which meansgymnast is more comfortable for performance / weight control

Question 7

Assess the possible long term effects on the gymnast if he regularly follows a diet that is high in fat and low in proteins (2)

Answer 7

High fat will increased body fat mass
Low protein will lower muscle mass

Question 8

Identify a mineral responsible for the formation of haemoglobin (1)

Answer 8

Iron

Question 9

Outline the timing and composition of pre-event meals an endurance athlete may use in the hours leading up to their event (4)

Answer 9

Highcarbohydrate meal
Eat 2.5 – 3.5 hours before event
Slow releasing carbohydrates
Eat 1 - 2 hours minutes before event

Question 10

Explain the benefits and possible drawbacks of Hydration (3)

Answer 10

(+ve) prevent dehydration
(+ve) prevent maintain correct body temperature
(-ve) reduced levels of sodium
(-ve) nausea

Question 11

Explain the benefits and possible drawbacks of Caffeine (3)

Answer 11

(+ve) increased fat breakdown
(+ve) increased nerve stimulation
(-ve) dehydration
(-ve) insomnia / anxiety

Question 13

Identifytwotypes of ergogenic aids that would benefit an aerobic athlete (2)

Answer 13

Carb loading
Energy drinks
Gene doping
Blood doping
Rh EPO
Cooling jacket
Oxygen tents