ergogenic aids and nutritional aids

Question 1

what is the percentage contribution to energy of:
carbohydrates
fats
proteins

Answer 1

carbs- 55%
fats- 30%
proteins- 20%

Question 2

what is an example of a complex vs simple carbohydrate

Answer 2

complex- starch
simple- sugar

Question 3

where is glycogen stored

Answer 3

liver and muscles

Question 4

what does GI mean

Answer 4

glycaemic index refers to how fast a food is digested and impacts blood glucose levels

Question 5

what are the benefits of hydration drinks

Answer 5

hypotonic- lower sugar levels than in blood. good for hydration to reproduce sweat and prevent headaches
hyper tonc

Question 6

evaluate the use of creatine as an ergogenic aid

Answer 6

increases phosphocreatine stores and glycogen stores in the muscles, therefore generates more ATP for aerobic respiration which increases endurance and helps improve recovery times.
can cause weight gain, muscle cramps, diarreah.

Question 7

evaluate the use of caffeine as an ergogenic aid

Answer 7

stimulates metabolism of fats for energy, reduces perception of fatigue and increases concentration and alertness however can cause headaches, insomnia and heart palpitations, diuretic

Question 8

evaluate the use of nitrates as an ergogenic aid

Answer 8

cause dilation of the blood vessels which increases venus return and performance and delays fatigue as more efficient aerobic respiration causes headaches, dizziness

Question 9

evaluate the use of bicarbonates as an ergogenic aid

Answer 9

component of the major buffering system as neutralise lactic acid and delaying OBLA which reduces fatigue and increases anaerobic performance, can cause nausea

Question 10

what is the role of calcium

Answer 10

strengthens bones regulates muscle contractions

Question 11

whats the role of phosphorus

Answer 11

helps body make ATP, makes proteins for growth

Question 12

whats the role of iron

Answer 12

makes haemoglobin

Question 13

whats the role of sodium

Answer 13

contract and relax muscles

Question 14

whats the role of vitamin A and D

Answer 14

fat soluble vitamins. vitamin D keeps bones healthy, vitamin A keeps immune system healthy,

Question 15

whats the role of vitamin C and B

Answer 15

water soluble, vitamin C helps heel wounds, vitamin B helps with cell metabolism and energy levels

Question 15

whats the role of fibre

Answer 15

helps keep digestive system healthy

Question 16

whats the role of water

Answer 16

rids waste products