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Summary - Paper 2 - Factors affecting optimal performance (Exercise Physical) $11.31
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Summary - Paper 2 - Factors affecting optimal performance (Exercise Physical)

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In-depth summary of Exercise Physiology + Biomechanics (Unit 2 for paper 2), full specification notes and examples and exam techniques + diagrams

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Información del documento

  • 24 de agosto de 2023
  • 24 de agosto de 2023
  • 13
  • 2023/2024
  • Resumen

Temas

  • alevel pe
  • exercise physiology
  • biomechanics
  • aqa pe notes

Escuela, estudio y materia

  • A/AS Level
  • AQA
  • Phsyical Education
  • Paper 2 - Factors affecting optimal performance
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Topic 4 – Exercise Physiology: 3.2.1.1 - Diet and Nutrition
Carbs: Fats: Protein:
 Body main source of energy  Used to generate
(1/2 daily energy needs)  Made of glycerol and fatty acids energy only when
 Provide energy (via beta the body fats
 Simple: found in fruits oxidation) exhausted its store of
(sugars) + processed foods  Fats supply the energy we need carbs and fat
 Complex: found as starch and for low intensity submaximal  Body manufactures
can be easily stored as activities proteins from amino
glycogen acids
 Saturated: can be converted into  Used for tissue
 Glycemic index: the release cholesterol by liver (cheese, growth and repair of
rate of different carbs and milk, meat, avocado, nuts) muscles
their effect on blood glucose  Unsaturated: found in oils and
levels fish Fiber:
 Trans fat: raises LDL (low  Important during
o Low GI: slow + density lipoproteins = builds up exercise as it can
sustained release of in arteries causing slow down the
glucose atherosclerosis) and lowers HDL time it takes the
o High GI: fast, quick, (high density lipoproteins (bring body to break
sharp rise in glucose cholesterol to liver) down food
 Dietary fiber
Minerals: helps with bowel
 Dissolved by the body as ions as electrolytes movement and
 Help to facilitate the transmission of nerve impulses and enable effective aiding digestion
muscle contractions
 Too many minerals can cause hypertension Vitamins:
o Calcium: vegetables, dairy products = needed for strong bones  Used to release energy
o Iron: red meat, beans, green veg = formation of new blood cells from food
o Sodium: comes from salt = helps regulate fluid levels  Repair and growth of
tissues
Water:  Resisting infection and
 Body mainly composed of water disease
 Lack of water can cause damage to performance  Regulating chemical
 Helps regulate body temperature when exercising reactions in the body
 Helps to convert food into energy and absorb nutrients  Fat soluble vitamins:
 Protects and cushions vital organs Vitamins A, D, E, K
o Found in fatty foods
Dehydration: and animal products
 Blood viscosity increases reducing blood glow to working muscles  Water soluble vitamins:
 Reduced sweating to prevent water loss Vitamins B+C
 Reduction in exchange of waste products o Found in fruit, veg
 Increased HR = decrease Cardiac Output and dairy products

, Creatine: Sodium Bicarbonate:
 Used to increase the amount of phosphocreatine  Antacid which increases the buffering
stored in muscles capacity of the blood
 Used to fuel ATP PC - allowing energy system to o neutralizes the effect of lactic acid
last longer and hydrogen ions
 Side effects: dehydration bloating muscle cramps  Reduces the acidity within the muscle cells
 Used to improve strength increase lean muscle to delay fatigue
mass and help muscles recover quicker  Side effects: Vomiting, pain, Cramping,
Diarrhea, bloating

Caffeine:
 A stimulant to increase mental alertness and reduce fatigue
 Improves mobilization of fatty acids on the body
 Used by endurance performers who use aerobic system since fats are the preferred fuel for low intensity
 Side effects: increase dehydration, insomnia + anxiety
 Increase stroke volume = increase cardiac output
 Quicker ATP production
 Increase reaction time
 Increase delays mental fatigue by reducing perceived exhaustion


Glycogen loading:
 Body preferred fuel for endurance sport is muscle glycogen
 If muscle glycogen breakdown exceeds its replacement, then glycogen stores become depleted = Fatigue and
the inability to maintain the duration and intensity

 Method 1: Carbo loading
o 6 days before comp: high protein high exercise intensity (3 days) + high carbs low exercise intensity
(3 days)
o By depleting glycogen stores as they can be increased by up to two times original amount and can
prevent the performer from “hitting the wall”
 Method 2:
o Day before comp, 3 mins of high intensity work to open “carbo window”
o 20 mins after exercise the body is most able to restore lost glycogen
 Method 3:
o Non-depletion protocol where training intensity is reduced week before comp
o 3 days before: high carbohydrates diet followed by light exercise intensity

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