Exercise Physiology: Diet

Question 1

What are the seven classes of food in a balanced diet?

Answer 1

Carbohydrates, Fats, Proteins, Vitamins, Minerals, Fibre, Water

Question 2

What is a balanced diet?

Answer 2

A diet containing a variety of foods from each food group to ensure adequate nutrient intake.

Question 3

What is the function of carbohydrates in exercise?

Answer 3

They are the principal source of energy, converted to glucose and stored as glycogen.

Question 4

What does the glycaemic index measure?

Answer 4

It ranks carbohydrates according to their effect on blood glucose levels.

Question 5

When should low glycaemic index foods be eaten before exercise?

Answer 5

3-4 hours before exercise.

Question 6

When should high glycaemic index foods be eaten before exercise?

Answer 6

1-2 hours before exercise.

Question 7

Give an example and a description of simple carbohydrates.

Answer 7

Example: Fruits. Description: Easily digested, often found in processed foods.

Question 8

Give an example and a description of complex carbohydrates.

Answer 8

Example: Bread, pasta, rice. Description: Take longer to digest.

Question 9

What are the types of fats?

Answer 9

Saturated, Trans-fats, Unsaturated fats.

Question 10

What is a negative effect of saturated fats on exercise?

Answer 10

Leads to weight gain, affects stamina, flexibility, and increases risk of CHD.

Question 11

What is a positive effect of unsaturated fats?

Answer 11

Used for low intensity aerobic work and helps carry fat-soluble vitamins.

Question 12

What are proteins used for in exercise?

Answer 12

Growth and repair of muscles, making enzymes, hormones, and haemoglobin.

Question 13

Give examples of protein-rich foods.

Answer 13

Meat, Fish, Eggs, Dairy products.

Question 14

What are vitamins?

Answer 14

Essential nutrients required in small amounts for proper body functioning.

Question 15

What is the role of Vitamin C in exercise?

Answer 15

Protects cells, maintains bones, gums, teeth, and connective tissue.

Question 16

What is the source and function of Vitamin D?

Answer 16

Source: Sunlight, oily fish. Function: Helps calcium absorption for bone health.

Question 17

What is the function of Vitamin B12?

Answer 17

Makes red blood cells, keeps nervous system healthy, releases energy from food.

Question 18

What is the function of calcium in exercise?

Answer 18

Strong bones and teeth, efficient nerve and muscle function.

Question 19

What is the function of iron in the body?

Answer 19

Helps form haemoglobin in red blood cells for oxygen transport.

Question 20

What is dehydration and its effects on performance?

Answer 20

Loss of more fluids than intake; causes fatigue, increased heart rate, reduced performance.

Question 21

How much fluid should be consumed per 1kg of body weight lost?

Answer 21

1.5 liters.

Question 22

What is glycogen loading?

Answer 22

A dietary strategy to increase glycogen stores for endurance performance.

Question 23

What is creatine monohydrate used for?

Answer 23

Increases phosphocreatine stores, extending ATP-PC system duration for explosive activities.

Question 24

What does sodium bicarbonate do?

Answer 24

Buffers blood acidity, delays fatigue by neutralizing lactic acid.

Question 25

What are benefits of caffeine for endurance athletes?

Answer 25

Increases alertness, reduces fatigue, mobilizes fat stores.

Question 26

What is the exercise-related function of electrolytes

Answer 26

Facilitate the transmission of nerve impulses Enable effective muscle contraction

Question 27

What is the exercise related function of sodium

Answer 27

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

Question 28

What is the exercise related function of calcium

Answer 28

Strong bones and teeth Efficient nerve and muscle function

Question 29

What is the exercise related function of iron

Answer 29

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

Question 30

What are the negative effects of creatine

Answer 30

Possible side effects: muscle cramps, diarrhoea, water retention, bloating, vomiting Hinders aerobic performance Mixed evidence to show benefits Expensive Can be seen as unethical

Question 31

What are the negative effects of sodium bicarbonate?

Answer 31

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

Question 32

What are the negative effects of caffeine

Answer 32

Loss of fine control Against rules of most sports in large quantities Side effects: Dehydration, insomnia, muscle and stomach cramps, vomiting, irregular heartbeat, diarrhoea

Question 33

What us the function of vitamin B6?

Answer 33

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

Question 34

What is the function of vitamin B12?

Answer 34

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

Question 35

What is the function of vitamin C?

Answer 35

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

Question 36

What is the function of Vitamin B1?

Answer 36

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

Question 37

What is the function of vitamin D?

Answer 37

Helps absorption of calcium – keeps bones and teeth healthy

Question 38

What are the functions of Vitamin B2 & B3?

Answer 38

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

Question 39

Answer 39

A

Question 40

Answer 40

C

Question 41

Answer 41

A

Question 42

Answer 42

A

Question 43

Answer 43

A