Exercise Physiology - Diet And Nutrition And Their Effect On Physical Activity And Performance

Question 1

What are the two types of carbohydrates?

Answer 1

• Simple carbohydrates

- Complex carbohydrates

Question 2

What is unique about carbohydrates?

Answer 2

They are the only food source which can be broken down anaerobically

Question 3

What are carbohydrates?

Answer 3

The principle source of energy for both aerobic and anaerobic exercise.

Question 4

Where are simple carbohydrates found?

Answer 4

They are found in fruits and anything with refined sugar added

Question 5

What is quicker for the body to digest and turn into glucose : simple or complex carbs?

Answer 5

Simple carbohydrates are the quickest source of energy and are much more easily digested.

Question 6

Where are complex carbohydrates found? (3)

Answer 6

• bread
• pasta
• rice

Question 7

What are carbohydrates converted into after digested?

Answer 7

Glucose and then stored as glycogen in the muscles and liver

Question 8

Define fats.

Answer 8

They are an energy source for long duration, low intensity exercise.

Question 9

Can fats be used anaerobically?

Answer 9

They cannot as they require oxygen to be broken down

Question 10

What are three types of fats?

Answer 10

• Saturated fats
• Cholesterol
• Trans fats

Question 11

Where can saturated fats be found?

Answer 11

Most come from animal sources such as sausage and meat

Question 12

What will too much saturated fats lead to?

Answer 12

Excessive weight gain and then possibly health problems

Question 13

What is cholesterol a result of?

Answer 13

Too much saturated fats in your diet

Question 14

What are trans fats?

Answer 14

They are artificial hydrogenated fats.

Question 15

Why can fats not be used for high intensity exercise?

Answer 15

As they require lots of oxygen and cannot be broken down when oxygen is in a limited supply.

Question 16

What is protein necessary for?

Answer 16

They are necessary for muscle growth and repair.

Question 17

What do vitamins do?

Answer 17

Vitamins keep an individual healthy with a good immune system.

Question 18

What are the three minerals you are required to know?

Answer 18

• Calcium
• Sodium
• Iron

Question 19

How does fibre benefit the body?

Answer 19

Fibre helps aid digestion and prevent constipation.

Question 20

What foods are good source of fibre?

Answer 20

Pasta, potatoes and whole meal bread

Question 21

How does water benefit the body? (2)

Answer 21

• It transports nutrients and waste products around the body
• Regulates body temperature

Question 22

What occurs if your water intake is too low?

Answer 22

Dehydration

Question 23

Three results of dehydration?

Answer 23

• Increased body temperature
• Reduced blood flow
• Muscle fatigue

Question 24

What is lactic acid?

Answer 24

A by product of anaerobic respiration which if it accumulates, causes fatigue.

Question 25

Where is cholesterol found?

Answer 25

Cholesterol is found in the blood

Question 26

What can high levels of cholesterol result in?

Answer 26

It may clog up the arteries and prevent blood flow.

Question 27

Where are trans fats found? 2

Answer 27

Meat and dairy products

Question 28

Define atherosclerosis.

Answer 28

This is where arteries become clogged with fatty substances.

Question 29

What are the two classes of cholesterol and which is classed as good and which is classed as bad?

Answer 29

- High density lipoproteins (good) | - Low density lipoproteins (bad)

Question 30

What muscular process is protein essential for?

Answer 30

Muscular hypertrophy

Question 31

How does calcium benefit the body during exercise?

Answer 31

It is essential for efficient nerve and muscle contraction.

Question 32

How does sodium benefit the body during exercise?

Answer 32

It helps regulate fluid levels in the body.

Question 33

How does iron benefit the body during exercise?

Answer 33

It aids the formation of haemoglobin in red blood cells.

Question 34

What is glycogen loading?

Answer 34

A form of dietary manipulation to increase glycogen stores above that which can be normally stored.

Question 35

What athlete is most likely to use glycogen loading?

Answer 35

Mostly endurance performers as they require the most glycogen stores during their events.

Question 36

Three negatives of glycogen loading.

Answer 36

- Weight increase - Problems with digestion - Heavy legs

Question 37

Define caffeine.

Answer 37

Caffeine is a stimulant which increases mental alertness and reduces fatigue.

Question 38

Where can caffeine be found? 3

Answer 38

- Coffee - Tea - Chocolate

Question 39

Three benefits of caffeine on performance.

Answer 39

- Increases mental alertness - Improves reaction time - Reduces effects of fatigue

Question 40

A negative of caffeine consumption?

Answer 40

It is against the rules of most sports when consumed in large quantities