Energy use, diet, nutrition and hydration

Question 1

Every person has an optimum weight. Depends on: (4)

Answer 1

1. Height
2. Gender
3. Bone structure
4. Muscle girth (size)

Question 2

Why do some athletes need to pay close attention to diet?

Answer 2

Some athletes need to maintain their weight carefully and as such will pay close attention to their dietary intake e.g boxer and jockey

Question 3

Energy requirements: can differ for different physical activity (3)

Answer 3

1. Exercise/intensity level - the higher the exercise intensity the more energy needed
2. Age - younger individuals need more energy than adults
3. Gender - women tend to need less energy than men

Question 4

What is Bascal metabolic rate (BMR)?

Answer 4

Is bodies basic energy need. It is the lowest form of energy required to maintain the body system.

Question 5

Each sport varies in BMR? how? (3)

Answer 5

1. Length of activity
2. Intensity of activity
3. Level of opposition

Question 6

How can body weight can affect performance (5)

Answer 6

1. larger body weight can cause quicker fatigue
2. Reduce speed of movement
3. Limited strength levels
4. Flexibility may be affected
5. There is a need for more weight in certain sports (rugby prop)

Question 7

A balanced diet?

Answer 7

is essential for health to cope with physical demand of sport

Balanced diet involves macronutrients and micronutrients

Question 8

macronutrients

Answer 8

carbs, fats, protein

Question 9

micronutrients

Answer 9

minerals, vitamins

Question 10

Carbs

Answer 10

This macro is fuel that provides us with energy to sustain performance

Question 11

How do the carbs work?

Answer 11

Glucose in a form of glycogen is broken down from carbs to provide energy

Question 12

2 forms of carbs

Answer 12

1. simple
2. complex

Question 13

What are simple carbs?

Answer 13

1. Simple = provide quick burst of energy, you feel depleted after e.g cereal, sugar

Question 14

What are complex carbs?

Answer 14

2. Complex = pack with more nutrients, more energy e.g oats, brown rice

Question 15

Fats?

Answer 15

used for energy only when carbs run low. slow released energy.

Question 16

Saturated fats?

Answer 16

Saturated = unhealthy (chocolate, milk, butter)

Question 17

Unsaturated fats?

Answer 17

Unsaturated = healthy (avo, nuts, oil)

Question 18

Protein

Answer 18

growth and repair of muscles. Generated energy when body is exhausted (only when carbs, fats are finished) e.g weightlifter, rugby, sprinter (meat, chickpeas, nuts)

Question 19

What is protein needed for

Answer 19

Needed for people recovering from injury

Question 20

Minerals?

Answer 20

body needs to help function. efficiently of carrying oxygen (iron - haemoglobin - red meat) (calcium - bone density - milk)

Question 21

What do minerals do?

Answer 21

they keep you healthy

Question 22

Vitamins?

Answer 22

contribute to general health of athlete needed for e.g vitamin c

Question 23

What do vitamins do? (2)

Answer 23

• Resisting infection/disease
• Regulate chemical reaction in body

Question 24

Fiber (2)

Answer 24

Good health, smooth digestive system

Question 25

Water. how is it lost?

Answer 25

body is 75% water, regular intake to replace water loss in sweat and urin.

Question 26

Symptoms of dehydration? (3)

Answer 26

tiredness, lack of concentration, headache

Question 27

Carbo loading (2)

Answer 27

• Important part of training programe (important for long endurance events)
• Filling up on carbs so glycogen store is as high as possible so lots of energy for longer, so more aerobic respiration

Question 28

Redistribution of blood during exercise

Answer 28

Cause of vascular shutting you shouldn’t exercise until 2-3 hours after a meal

Question 29

Hydration during and after exercise (3)

Answer 29

Day of event - making sure fluid levels and high

During event - Prolong exercise reduces water levels in body

After event - drink fluids to replace water and carbs levels that are depleted

Question 30

Carb loading routine for 7 days prior to race (food)

Answer 30

Food
1. Healthy diet (CHO 55%, protein 20%-25%, fat 15%-20%)
2. Healthy diet (CHO 55%, protein 20%-25%, fat 15%-20%)
3. Healthy diet (CHO 55%, protein 20%-25%, fat 15%-20%)
4. CHO 70%, hydration
5. CHO 70%, hydration
6. 70%-75% CHO
7. RACE DAY

Question 31

Carb loading routine for 7 days prior to race (training)

Answer 31

Training
1. Taper decrease (preserve glycogen at muscles)
2. Taper decrease (preserve glycogen at muscles)
3. Taper decrease (preserve glycogen at muscles)
4. Light training/rest
5. Light training/rest
6. Total rest
7. RACE DAY