Exercise Physiology

• A balanced diet is a diet containing all the nutrients needed by the body in the correct proportions.
• Two types of carbohydrates - simple and complex
• Simple carbohydrates are found in fruits and are easily digested by the body. This means that they provide a quick release of energy.
• Complex carbohydrates are owned in all plant based foods and take longer for the body to digest. This means they provide a slow release of energy.
• Glucose is a simple sugar and the major source of energy for the body’s cells.
• Glycogen is the store form of glucose found in the muscles and liver.
• Fats provide energy for the body once all the carbohydrates have been used up.
• There are different types of fats - saturated fats, trans fats and unsaturated fats.
• Saturated fats can lead to an increase in weight if too much is consumed. It leads to high cholesterol (mainly LDL which gets deposited in arteries causing a build up of fat and leads to a poor flow of blood).
• Trans fats are a type of unsaturated fats and can be found in meat or dairy. It can lead to high levels of blood cholesterol.
• Proteins are a combination of many chemicals called amino acids and they are important in the growth and repair of muscles. They also make enzymes, hormones and haemoglobin. They are a minor source of energy
• Vitamins are either fat soluble or water soluble. Fat soluble (A, D, E, K) and are stored in the body to use later on. Water soluble vitamins (C, D) aren’t stored in the body so need to be taken in.
• Vitamin C = protects cells and keep them healthy. Help maintenance of bones, teeth, gums and connective tissue.
• Vitamin D = absorption of calcium which keeps bones and teeth healthy.
• Vitamin B1 = help break down and release energy and helps to keep nervous system healthy.
• Vitamin B2 = help break down and release energy and keeps skin, eyes and nervous system healthy.
• Vitamin B6 = helps form haemoglobin and helps the body to use and store energy from protein and carbohydrates.
• Vitmain B12 = makes red blood cells and nervous system healthy and helps to release energy.
• Minerals tend to be dissolved by the body as ions and are called electrolyte. These conduct electrical impulses in the body. Three main minerals are calcium, iron and sodium.
• Calcium = needed for strong bones and teeth
• Iron = helps form haemoglobin to transport oxygen around the body.
• Sodium = regulate bodily fluids
• Fibre is important during exercise as it can slow down the time it takes to break down foods to give a slower release of energy. Dietary fibre causes bulk in the small intestine, helping to prevent constipation and aiding digestion.
• Water transports nutrients, hormones and waste products around the body. It plays an important role in regulating the temperate of the body. If you don’t drink enough it can cause dehydration.
• Consequences of dehydration: increased blood viscosity, reduced sweating which increases body temperature, muscle fatigue and headaches, increased heart rate and decreased performance.
• Glycogen loading is a type of dietary manipulation to increase glycogen stores over and above that which can normally be stored. 7 days before an event you deplete all glycogen in your body by eating no carbs and training hard. Then 3 days before taper training and eat a diet high in carbohydrate. Therefore your body will use it up slower as they don’t want to loose it all again.
• Positive effects of glycogen loading: increased glycogen storage and in muscles, delays fatigue and increased endurance capacity.
• Negative effects of glycogen loading: water retention which leads to bloating, heavy legs, affects digestion, weight increase .
• Creatine is a compound the body can make naturally which supplies energy (ATP-PC) for muscular contraction; can also be used as a supplement to increase athletic performance.
• Positive effects of Creatine: provides ATP, replenishes phosphocreatine stores, allows ATP-PC system to last longer and improves muscle mass.
• Negative effects of Creatine: muscle cramp, diarrhoea, water retention, bloating and vomiting.
• Sodium bicarbonate is used to increase buffering capacity of the blood so it can neutralise the negative effects of lactic acid and hydrogen ions that are produced in the muscles during high intensity exercise.
• Positive effects of sodium bicarbonate; reduces acidity, delays fatigue and increases the buffering capacity of the blood.
• Negative effects of sodium bicarbonate; vomiting, pain, cramping, diarrhoea and bloating.
• Caffeine is a stimulant that increases mental alertness and reduces fatigue. Also thought to improve the mobilisation of fatty acids in the body, thereby sparing muscle glycogen stores.
• Positive effect of caffeine: increased mental alertness, reduced effects of fatigue, delays use of glycogen stores, improve decision making and benefit endurance athletes.
• Negative effects of caffeine; against the rules, dehydration, insomnia, muscle cramps, stomach cramps, vomiting and irregular heart rate.
• Warm ups help prepare the body for exercise. Static stretching is when the muscles are held in a stationary postion for 30 seconds or more. Ballistic stretching is performing a stretch with a swining or bouncing movement, to push a pody part even further.
• Physiological effects of a warm up

  • reduces possibility of injury
  • releases adrenaline to increase heart rate and dilate capillaries
  • allows oxygen to be delivered to skeletal muscles
  • muscle temperatures increase
  • increases speed of nerve impulse conduction so increase alertness
  • allows rehearsal of movements
• Physiological effects of cool down

  • keep skeletal muscle pump working
  • maintain venous return
  • limits effects of DOMS
  • removes lactic acid