Exercise Phys: Diet and Nutrition

Question 1

What does the term balanced diet mean

Answer 1

A diet containing a variety of foods from each of the food groups so there is an adequate intake of nutrients.

Question 2

What is the role of carbohydrates

Answer 2

• Carbohydrates are the principal source of energy used by the body.

Question 3

What is the effect of a carb that has a low glycaemic index

Answer 3

Slower, sustained release of glucose into the blood

Question 4

What is the effect of a carb that has a high glycaemic index

Answer 4

Rapid, short rise in blood glucose but is short lived

Question 5

Describe and give an example of a simple carbohydrate

Answer 5

Easily digested by the body
Fruits

Question 6

Describe and give an example of a complex carbohydrate

Answer 6

Take longer to digest
bread, pasta, rice, vegetables

Question 7

Fats are a source of energy what type of exercise?

Answer 7

Low intensity

Question 8

What effect on exercise do saturated fats have

Answer 8

Affects stamina, limit flexibility
Leads to CHD and High cholesterol (LDL)

Question 9

What effect on exercise do trans fats have

Answer 9

High cholesterol (LDL)

Question 10

What effect on exercise do unsaturated fats have

Answer 10

Used for low intensity aerobic work

Question 11

When is protein used as an energy source?

Answer 11

When the body has exhausted glycogen and fat stores

Question 12

Identify 2 roles of proteins

Answer 12

• Used for growth and repair of muscles
• Makes enzymes, hormones and haemoglobin

Question 13

Describe fat-soluble vitamins

Answer 13

Body stores them in the liver and fatty tissues for use at a later date

Question 14

Describe water soluble vitamins

Answer 14

Not stored in the body so need to be taken daily

Question 15

What is the exercise related function of vitamin C

Answer 15

• Protect cells and keep them healthy
• Maintenance of bones, gums, teeth, and connective tissue

Question 16

What is the exercise related function of Vitamin D

Answer 16

• Helps absorption of calcium – keeps bones and teeth healthy

Question 17

What is the exercise related function of Vitamin B1

Answer 17

• Works with B group vitamins to break own and release energy from food
• Keeps nervous system healthy

Question 18

What is the exercise related function of Vitamin B2 & B3

Answer 18

• Works with B group vitamins to break down and release energy from food
• Keeps skin, eyes & nervous system healthy

Question 19

What is the exercise related function of Vitamin B12

Answer 19

• Makes red blood cells and keeps nervous system healthy
• Releases energy from food

Question 20

What is the exercise related function of Vitamin B6

Answer 20

• Helps form haemoglobin
• Helps the body produce and store energy from protein and carbohydrate in food

Question 21

What do minerals assist in?

Answer 21

bodily functions

Question 22

What is the role of electrolytes?

Answer 22

• Facilitate the transmission of nerve impulses
• Enable effective muscle contraction

Question 23

What is the exercise related function of the following mineral: Calcium

Answer 23

Strong bones and teeth
Efficient nerve and muscle function

Question 24

What is the exercise related function of the following mineral: Sodium

Answer 24

Regulates fluid levels in the body
Too much can lead to increase blood pressure = heart attack / stroke

Question 25

What is the exercise related function of the following mineral: Iron

Answer 25

Helps in formation of haemoglobin in RBC which helps transport oxygen Can lead to anaemia if not enough

Question 26

State 3 minerals

Answer 26

Calcium, Iron, Sodium

Question 27

What is the function of fibre

Answer 27

* Slows down the time it takes the body to break down food = slower, sustained release of energy * Aids digestion

Question 28

Identify 2 sources of fibre

Answer 28

Wholemeal bread and pasta, potatoes, nuts and seeds

Question 29

What is dehydration?

Answer 29

Occurs when the body is losing more fluid than taking in

Question 30

Identify 4 physiological effects of lack of water on a performer

Answer 30

1. Blood viscosity increases – 2. Reduced sweating to prevent water loss 3. Muscle fatigue and headaches 4. Reduction in exchange of waste products / transportation of nutrients 5. Increases HR 6. Decreased performance

Question 31

What should a performer do six days before a competition when glycogen loading

Answer 31

* Eat a diet high in protein for three days * exercise at relatively high intensity to burn off existing carbohydrate stores

Question 32

What should a performer do three days before a competition when glycogen loading

Answer 32

* Eat a diet high in carbohydrates for three days * Some light training

Question 33

What should a performer do after exercise when glycogen loading

Answer 33

* Replenishing glycogen stores during the first 20-minute window after exercise can enhance performance the next day

Question 34

What are the positive effects of glycogen loading

Answer 34

* Increased glycogen storage * Increased glycogen stores in the muscle * Delays fatigue * Increases endurance capacity

Question 35

What are the negative effects of the carbo loading phase

Answer 35

* Water retention = bloating * Heavy legs * Affects digestion * Weight increase

Question 36

What are the negative effects of the depletion phase of carbo loading

Answer 36

* Irritability * Can alter the training programme through lack of energy

Question 37

What is creatine monohydrate used for

Answer 37

* Used to increase the amount of phosphocreatine stored in the muscles

Question 38

Which energy system does creatine monohydrate allow to last longer?

Answer 38

ATP PC

Question 39

How does sodium bicarbonate enhance performance?

Answer 39

increases the buffering capacity of the blood * Neutralises the negative effects of lactic acid and hydrogen ions * Reduces acidity in the muscles so delays fatigue

Question 40

what are the positive effects of sodium bicarbonate

Answer 40

* Reduces acidity in the muscle cells * Delays fatigue * Increases the buffering capacity of the blood

Question 41

what are the negative effects of sodium bicarbonate

Answer 41

* Side effects include: vomiting, pain, cramping, diarrhoea, bloating

Question 42

How does caffeine enhance performance

Answer 42

* Increases mental alertness and reduces fatigue