Anatomy and Physiology

• The main energy source

  carbohydrates
• 2 types of carbohydrates

  simple and complex carbohydrates
• simple carbohydrates


  quickest form of carbohydrates and found in fruits, processed foods, & refined sugar
• complex carbohydrates


  slower form of carbohydrates and found in nearly all plant based food, bread, pasta, rice & vegetables
• what glucose stored as

  glycogen
• Where is glycogen stored?

  liver and muscles
• what's the only food source that can be broken down anaerobically?

  carbohydrates
• what are the types of fats

  saturated fats

  trans-fats
• cholesterol


  a type of (saturated) fat found in the blood
• what are the 2 types of cholesterol

  HDL and LDL
• low-density lipoprotein (LDL)


  transport cholesterol to the tissues and are classed as 'bad
• High-density lipoprotein (HDL)


  transport excess cholesterol back to the liver to be broken down and are classed as 'good
• saturated fats


  found in sweet & savoury foods as well as animal sources

  too much can lead to weight gain, reduced stamina, limit flexibility & health problems
• trans-fats


  a type of unsaturated fat found in meat & dairy products

  made from industrial process to extend shelf-life

  can lead to high levels of blood cholesterol, heart disease & diabetes
• Good fats


  replacing saturated & trans-fats with unsaturated fats as its a major energy source

  used for Low intensity aerobic exercise

  they also carry fat-soluble vitamins A,D,E & K
• Proteins


  they're amino acids important for muscle growth & repair

  they're used to make enzymes, hormones & haemoglobin

  they're used by power athletes & are found in meat, egg, fish & dairy products
• vitamins


  keep our immune system healthy & allows a performer to train & recover quickly
• source & function Vitamin C

  source - green vegetables & fruits

  Function - protects cells & maintains bones, teeth, gums & connective tissue
• source & function Vitamin D

  source - made under skin when exposed to sunlight

  Function - absorbs calcium - to keep bones & teeth healthy
• source & function Vitamin B1


  source - red meat, egg, & cereal

  Function - helps break down food & release energy from food & keeps nervous system healthy
• source & function Vitamin B2


  source - Dairy products, eggs & cereal

  Function - helps breaks down food & release energy from food & keeps eyes, skin & nervous system healthy
• source & function Vitamin B6


  source - Meat, eggs & cereal

  Function - Forms haemoglobin & helps body use & store protein & carbohydrates in food
• source & function Vitamin B12


  source - Read meat, dairy products & fish

  Function - makes red blood cells, keeps the nervous system healthy & releases energy from food
• Calcium


  needed for strong bones & teeth

  necessary for nerve & muscle functions
• sodium


  Regulates fluid levels...Too much can cause stroke or heart attack
• Iron


  involved in formation of haemoglobin - transports oxygen
• sources for minerals


  meat, fish & eggs
• Fibre


  slows down time it takes for body to breakdown food so release of energy is sustained

  causes bulk in small intestine - helps prevent constipation & aids digestion
• Sources of fibre


  bread, pasta & potatoes
• Water


  60% of body made up of water

  helps with transportation of nutrients, hormones & waste products

  regulates body temperature
• Dehydration


  occurs when the body is losing more fluid than it is taking in
• dehydration can result in what

  muscle fatigue & headaches

  increased heart rate & lower cardiac output

  decreased reaction time, decision-making, performance
• what are the 7 classes of food

  Fats, Proteins, Carbohydrates, Minerals, Fibre, Vitamins, Water
• glycogen-loading (carbo-loading)


  process in which the muscle store of glycogen is maximized over & above that which can normally be stored (super-compensation)

  need to consume 6-10 grams of carbs per kilogram of their body weight
• how to glycogen load (carbo-loading) method 1

  6 days before competition, performer eats a diet high in protein for 3 days & exercises at high intensity to burn off existing carbohydrate stores, followed by 3 days of a diet high in carbohydrates & light training. Glycogen stores can be depleted & then increased by up to 2 times the original amount & can prevent a performer from 'hitting the wall
• how to glycogen load (carbo-loading) method 2


  high intensity exercise opens a 'carbo-window'

  1st 20 min after exercise is when the body is most able to restore glycogen stores

  they should consume a 3:1 to 4:1 ratio of cabs-to-protein to re-synthesise muscle glycogen efficiently
• positive effects of glycogen loading

  increased glycogen stores

  increased glycogen stores in the muscles

  delays fatigue

  increases endurance capacity
• negative effects of glycogen loading

  During carbo-loading phase:

  heavy legs

  Weight increase

  Affects digestion

  Diring depletion phase:

  irritability

  can alter training programme through lack of energy
• What are dietary supplements?

  used to enhance sporting performance and improve health & well being
• what are the 4 types of dietary supplements

  Glycogen loading

  Creatine monohydrate

  Sodium bicarbonate

  Caffeine