Excs Phys- Nutrition Flashcards
Which one of the following dietary supplements will improve the mobilisation of fatty acids in the body?
Caffeine
Creatine
Sodium bicarbonate
Caffeine
Sodium bicarbonate can be taken as a dietary supplement by a 400-metre runner.
Describe how sodium bicarbonate works to delay fatigue.
[total 2 marks]
* Increases the buffering capacity of the blood (1)
* Reduces acidity/neutralises the effect of lactic acid/hydrogen ions (1)
* Delays the onset of blood lactate accumulation/delays OBLA (1)
Accept any other appropriate statement of how sodium bicarbonate works to delay fatigue.
Max 2 marks
Sodium bicarbonate can be taken as a dietary supplement by a 400-metre runner.
State one negative effect of taking sodium bicarbonate.
[total 1 mark]
* Vomiting (1)
* Diarrhoea (1)
* Bloating (1)
* Stomach cramps (1)
State one exercise-related function of carbohydrates.
[total 1 mark]
* Source of energy (1)
Accept any other appropriate exercise-related function of carbohydrates.
Which vitamin supports the absorption of calcium, helping to keep bones healthy?
A
Vitamin B-12
B
Vitamin B-complex
C
Vitamin D
C
Marathon runners may try to manipulate their diets to gain an advantage during training and competition.
Discuss whether a marathon runner should use glycogen loading to enhance performance.
[total 4 marks]
Positive effects of glycogen loading (sub max 3 marks)
* Increased storage of muscle glycogen, can prevent hitting the wall, as the marathon runner maintains levels of glycogen for energy production for longer/during the later stages of the race (1)
* Increased aerobic capacity/increased endurance capacity means the marathon runner can maintain a consistent pace/momentum for longer during the race (1)
* Delay the effects of fatigue for longer during performance, meaning they maintain a better position/finish the race stronger (1)
Negative effects of glycogen loading (sub max 3 marks)
* Depletion phase can cause heavy legs/feelings of lethargy which can have a negative impact on training and race preparation (1)
* Retain more fluids, causing a bloated feeling and discomfort when running, which may affect the marathon runner’s stride pattern/race plan/pacing/concentration (1)
* Weight gain caused by water retention may slow the runner down during the race/causing the runner to need to work harder (1)
Accept any other relevant evaluation of the positive or negative effects of glycogen loading upon the marathon runner.
Marathon runners may try to manipulate their diets to gain an advantage during training and competition.
Discuss the effectiveness of a marathon runner consuming an increased amount of caffeine.
[total 4 marks]
Evaluations for a marathon runner consuming increased amounts of caffeine (sub-max 2 marks)
* Increase alertness/maintain focus/decision-making, meaning they continue to focus on positioning of competitors/race plan during a race (1)
* Reduce the effects of fatigue, so could train for longer/last longer during performances (1)
* Help mobilise fats for energy/delay the depletion of glycogen, meaning they can train/run for longer and maintain pace (1)
Evaluations against a marathon runner consuming increased amounts of caffeine (sub-max 2 marks)
* Can cause side effects such as nausea/irregular heartbeat/stomach cramps, meaning the marathon runner may miss training/not perform to full potential (1)
* Could affect sleep/recovery periods, which could cause lethargy/fatigue, meaning the runner does not maintain a good pace when racing/be able to train for as long (1)
* May not be able to tolerate the high dosages, which may cause high rapid heart rate/digestive problems/anxiety and affect performance in the race (1)
* Diuretic, can cause dehydration, causing fatigue to occur sooner/losing position/reducing pace (1)
Accept any other relevant evaluation of the effectiveness of a marathon runner consuming increased amounts of caffeine in their diet.
Which vitamin is used for energy release during exercise?
A
Vitamin B-12
B
Vitamin C
C
Vitamin D
A
Discuss the importance of fat intake to an endurance athlete.
[total 4 marks]
Positive (sub-max 3 marks):
* Source of energy for low intensity exercise, allows the endurance athlete to meet the demands of training/race/less fatigue/keeping running for longer (1)
* Spares glycogen stores, to be used in the closing stages of an event (1)
* Used for absorption of fat soluble vitamins maintaining bone density, reducing the risk of injuries, eg stress fractures (1)
* Important for maintaining health, vital for optimal performance in training and competition (1)
Negative (sub-max 3 marks):
* Too much fat can lead to heart/vascular disease, leading to the endurance athlete being unable to train (1)
* Too much fat can lead to weight gain making the endurance runner inefficient/energy wasted on carrying additional weight the endurance athlete will therefore fatigue sooner/reduce stamina (1)
* Other components of fitness may reduce e.g. decreased flexibility leading to inefficient running action/reduced speed leading to poor sprint finish (1)
Accept other appropriate points used to discuss the importance of fat intake to an endurance athlete.
Which one of these is an exercise-related function of sodium?
A
Helps regulate body fluid levels
B
Important for strong bones
C
Needed for the formation of haemoglobin
A
Discuss the use of creatine as a dietary supplement for a 200m sprinter.
[total 5 marks]
Advantages (Sub-max 3 marks)
* Increases an athlete’s stores of PCr in muscle cell / anaerobic system (1)
* This allows them to perform at a higher intensity for a longer period of time / run quicker during a race / energy system to last longer during race (1)
* Lengthen the duration of training at higher intensities to develop power e.g. so can push off the blocks quicker (1)
* Quicker recovery time (1).
Disadvantages (Sub-max 3 marks)
* Can be expensive to buy supplementation – may not be accessible to all (1)
* Question the benefits of supplementation / research is inconclusive of the benefits (1)
* There are potential drawbacks / side-effects that may outbalance any possible benefits (1), dehydration, muscle cramps, possible liver damage
* Some may argue about ethics / cheating (1).
Accept other appropriate applications of evaluative points.
An elite weight lifter is taking part in a strength-training programme to improve performance in the next competition. As part of the programme, the weight lifter is considering taking creatine and anabolic steroids in addition to weight training.
Evaluate the use of creatine and anabolic steroids to improve the weight lifter’s performance in the next competition.
[total 8 marks]
AO1 – Knowledge of creatine and anabolic steroids using simple statements
Creatine is a supplement that can be used to increase performance by increasing muscle mass. Taking creatine helps to replenish the PC stores to allow the ATP-PC system to last for longer and recover quicker. Many strength athletes take creatine as it is a legal way of increasing the size and strength of their muscles alongside a weight-training programme. The side effects of taking creatine include cramping, bloating and nausea.
Anabolic steroids are a performance enhancing illegal drug that can also improve strength and power. The help in protein storage and promote muscle growth. They can also allow athletes to train for longer. The side effects of taking anabolic steroids include liver damage, acne, aggression and mood swings.
AO2 – Application of use of creatine and anabolic steroids for the weight lifter
Creatine and anabolic steroids would be beneficial for the weight lifter in improving their performance as both increase muscle mass and strength and power when combined with weight training. This is beneficial to the weight lifter as this will allow them to lift heavier weights in training. Anabolic steroids will be beneficial for the weightlifter, as they will allow the weight lifter to specifically train for longer.
AO3 – Analysis / evaluation of suitability of use of creatine and anabolic steroids
The benefits of taking anabolic steroids i.e. being able to train for longer and increasing strength will mean that heavier weights can be attempted in competition which will increase the chance of success.
Although creatine and anabolic steroids would be beneficial to the weightlifter due to their ability to increase muscle mass and strength, which is what the weightlifter needs to improve performance, the side effects should be considered particularly with anabolic steroids. For example, liver damage, acne, aggression and mood swings. Also, the research indicates that the effect of creatine on performance is inconclusive.
Creatine is only a supplement that is legal whereas anabolic steroids are illegal and the weight lifter could be banned if caught taking them so if they wanted to increase strength gains further creatine is a safer way to do so. Due to their illegal nature of anabolic steroids, it could also be argued that taking them is immoral and is a form of cheating.
Credit other relevant evaluation of creatine and anabolic steroids to improve performance of a weight lifter.
Which athlete is most likely to supplement their diet with sodium bicarbonate?
A
400 m hurdler
B
5000 m runner
C
High jumper
D
Shot putter
A
Describe the exercise-related functions of:
- carbohydrates
- fats
- fibre
(Total 3 marks)
Award one mark for each of the following points (max 4 marks):
- Carbohydrate for fast release energy
- Used all intensities / aerobic and anaerobic / slow and quick release
- Fat for slow release energy
- Used at rest and low intensity / aerobic exercise / slow-release
- Fibre slows energy break down / sustained energy release
Describe the exercise-related functions of protein.
[total 3 marks]
- Minor source of energy
- Used when body has exhausted glycogen and fat stores
- Used for growth and repair of muscles
- High intake for e.g. weightlifting, rugby and sprinting / injury recovery to repair damaged tissue
Describe the exercise-related functions of:
- vitamin C
- sodium
(Total 4 marks)
Vitamin C (sub max 2 marks)
- Involved in production of collagen / connective tissue / skin / cartilage / bone
- Involved in normal structure and function of blood vessels / nerve fibres
Sodium (sub max 2 marks)
- Regulates water content / electrolyte balance
- Involved in energy use / nerve function
- Excess linked to raised blood pressure / heart disease / stroke
Describe the exercise-related functions of:
- vitamin D
- iron
(Total 4 marks)
Vitamin D
- Controls calcium absorption / take up
- Also absorption of phosphorus
- Needed for normal bone mineralisation / formation / structure
Iron
- Required for formation of haemoglobin / red blood cells
- Also needed for normal energy metabolism
- Needed for removing drugs / foreign substances from body
Describe the exercise-related functions of:
- vitamin B-12
- calcium
(Total 4 marks)
Vitamin B12
- Needed for cell division / growth
- Blood formation and function
- Normal structure and function of nerves
Calcium
- Main mineral in bones and teeth
- Needed for nerve / muscle function
Elite endurance performers require a high VO2 max and the ability to delay the effects of fatigue.
Describe one method of glycogen loading and outline the benefits to an elite performer.
(Total 5 marks)
Process
A (Method A) reduce glycogen levels by endurance training/exercise
B For three days follow low carbohydrate diet
C Combined with tapering/reduction in training
D Next few days follow high carbohydrate diet
E Combined with little or no training
F Increase water intake (aids glycogen storage)
G (Method B) Day before competition complete 3 minutes of high intensity exercise
H ‘Carbo window’ opens immediately after exercise
I Eat high carbohydrate diet within 20 minutes of finishing exercise
J ‘Carbo window’ closes after 2 hours
K Increase water intake (aids glycogen storage)
L (Method C – non-depletion protocol) Reduce training intensity the week before competition
M 3 days before competition follow high carbohydrate diet
N Continue with light intensity training
O Increase water intake (aids glycogen storage)
Accept first method only
Benefits
P Increased muscle glycogen stores
Q Supercompensation
R Increased ATP resynthesis/delays hitting the wall/work at higher intensity for longer periods
Do not accept ’increased endurance/delays fatigue‘
Tennis players must plan their diet to optimise their performance.
Discuss whether a tennis player should have a diet rich in fat.
[total 5 marks]
Yes
A Energy source / slow release of energy.
B Important to last duration of the match (3 / 5 sets) / longer time.
sub max 3 marks
C Transport / storage of (fat soluble) vitamins.
D Source of vitamins / named vitamins e.g. A / D / E / K.
do not have to name all vitamins
No
E Gain weight / excess body fat / risk of obesity.
F Limit stamina / cardiovascular fitness / fatigue more quickly.
G Reduce flexibility / movement / speed / agility.
accept suitable example within a match
H Overheat.
not just ‘gets hotter’
I Coronary heart diseases / diabetes / high blood pressure / atherosclerosis or any other health related disease.
‘heart problems’ too vague
When participating in physical activity, it is important to drink water to stay hydrated.
What are the possible physiological effects of a lack of water on a performer?
[Total 3 marks]
Increased body temperature / overheating
Reduced sweating / reduce blood flow to skin
Increased blood viscosity / blood becomes thicker / reduction in blood plasma
Increased heart rate / cardiovascular drift
Lower blood pressure
Lower cardiac output / stroke volume / venous return
Transportation of oxygen / carbon dioxide less efficient
Loss of electrolytes / possible cramp
Headaches / dizziness / fainting
Do not accept dehydrated as hydration is in the question stem
At the London 2012 Olympic Games, Team GB won 65 medals, including 29 gold medals.
Discuss the role and effectiveness of the supplements protein, creatine and caffeine.
(Total 5 marks)
Protein
A Aims to build / increase muscle mass / muscle growth and repair
Must have link to muscle development
B May be used by vegetarians to supplement diet
C Not needed if have balanced diet
D (Possible side effects) overuse may damage kidneys / liver / heart
Creatine
E Aims to aid ATP re-synthesis / helps to increase / replenish phosphocreatine store / extends ATP-PC system
Do not accept increase creatine stores
F Possible benefits for short / powerful movements / high intensity activities / improve muscle mass / power athletes / sprinter
Accept appropriate sporting examples
G Mixed evidence to show positive benefits
H (Possible side effects) muscle cramps / diarrhoea / water retention / bloating / vomiting / hinder aerobic performance
Caffeine
I Aims to increase alertness / attention to cues
J Improve decision making / improve reaction time
Do not accept increase reaction time
K May benefit aerobic performance / endurance athletes
Do not accept muscle fatigue
L Allows fats to be used as energy source / delays use of glycogen stores
M (Possible side effects) dehydration / insomnia / sleep deprivation / muscle cramps / stomach cramps / vomiting / irregular heart beat / diarrhoea
Do not accept changes to blood pressure / heart beat
To be more effective in physical activity, performers will consider their lifestyle choices. Diet is one lifestyle choice.
(i) What do you understand by the term balanced diet?
(i) Sufficient / enough / correct amount of each component
Briefly explain how two different named classes of food in an athlete’s diet will aid his / her performance.
[total 2 marks]
(ii) Sufficient carbohydrates for energy
First two answers
Sufficient fats for energy
What and why
Sufficient protein – (muscle) growth / repair development
Sufficient minerals – bone formation / muscle function / increased (energy) metabolism / electrolyte balance / blood formation / equiv
Sufficient vitamins – increased (energy) metabolism / blood formation / equiv;
Sufficient water – medium for reactions / lubricant / regulate temperature / avoid dehydration
The Olympic Heptathlon title involves running, throwing and jumping over two days of competition.
To maximise performance during competition, a performer must develop their flexibility and ensure that their body maintains the correct water and electrolyte balance.
Outline the physiological changes that will occur if the correct water and electrolyte balance is not maintained.
(Total 5 marks)
Water and electrolyte balance – Dehydration
A Blood thickens/increase in viscosity
B Increase in heart rate/heart has to work harder
C Reduction in blood flow/less oxygen to working muscles
D Blood flow to skin reduces/increase in body temperature/heat stroke/unable to maintain correct body temperature
E Slows reaction time/decision making/slows nerve impulses/decrease in concentration
F Muscle fatigue
G Muscle cramps
H Irregular heart beat – refers to change of heart patterns/rhythm, not just increase in heart rate
I Disruption to removal of waste products/lactic acid/faster to OBLA
We eat different classes of food. One of these classes of food is fat.
Describe two benefits to athletes of including ‘fat’ in their diet.
[totl 2 marks]
Used as an energy source;
Contains fat-soluble vitamins / essential fatty acids;
Acts as insulator;
Slow release / low intensity.
Explain how a diet containing sufficient ‘vitamins’ and ‘minerals’ contributes to effective performance.
[total 2 marks]
Vit K / folic acid / Vit B12 / iron – helps production of red blood cells / haemoglobin;
Calcium / phosphorus / Vit D for bones;
Calcium / magnesium for muscle contraction;
Vit B2 / niacin / phosphorus / sodium / iron – energy metabolism;
Potassium / sodium / calcium – nerve transmission.
Outline the process of ‘glycogen loading’ that may be used by performers to improve performance in this type of race.
(Total 5 marks)
* Aim to increase glycogen stores/super compensation;
* Delays fatigue/increases endurance/increased ATP/energy production/’hitting the wall’;
* (Method 1) – reduce glycogen levels;
* By increased endurance training;
* Following three days of low carbohydrate diet;
* And tapering/reduction in training levels;
* Few days prior to competition – high carbohydrate diet (eg pasta);
* Trained/elite performer – may rest for several days before eating high carbohydrate diet;
* Increased water consumption helps process;
* (Method 2) day before – 3 mins high intensity exercise; ‘carb window’ opens;
* Immediately/within 20 mins – high intake of carbohydrate;
[6]
Netball players should have a suitably balanced diet for their sport. What do you understand by the term balanced diet?
[total 1 mark]
Food intake containing sufficient amounts (enough but not excess) of all the
nutrients required / energy balance.
What are the advantages and disadvantages of a netball player having a diet rich in fat?
[total 5 marks]
Advantages:
Energy source;
Aerobic / low intensity / slow release;
Source of vitamins;
E.g. A, D, E or K.
Sub max 3 marks
Disadvantages:
Excess mass / weight / obesity;
Bad for stamina / endurance;
Limits range of movement / flexibility;
Performer too warm / may overheat / limits heat loss;
One of the following named diseases: atherosclerosis / atheroma, coronary
heart disease, diabetes, cancers, high blood pressure.
Sub max 3 marks
