100% satisfaction guarantee Immediately available after payment Both online and in PDF No strings attached
logo-home
Previously searched by you
Previously searched by you
logo
Summary - Paper 2 - Factors affecting optimal performance (Exercise Physical) $11.32
Add to cart
Quickly navigate to
Preview
  2.  
  3. AQA
  4.  
  5. Phsyical Education
  6.  
  7. Paper 2 - Factors affecting optimal performance

Summary

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

1 review
 1 purchase
  • Course
  • Paper 2 - Factors affecting optimal performance
  • Institution
  • AQA

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

Last document update: 1 year ago

Preview 2 out of 13  pages

Document information

  • August 24, 2023
  • August 24, 2023
  • 13
  • 2023/2024
  • Summary

Subjects

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

Written for

  • A/AS Level
  • AQA
  • Phsyical Education
  • Paper 2 - Factors affecting optimal performance
All documents for this subject (3)

1  review

review-writer-avatar

By: gadamspape • 1 year ago

Seller

avatar-seller
keiraboucher

Reviews received

Content preview

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

The benefits of buying summaries with Stuvia:

Guaranteed quality through customer reviews

Guaranteed quality through customer reviews

Stuvia customers have reviewed more than 700,000 summaries. This how you know that you are buying the best documents.

Quick and easy check-out

Quick and easy check-out

You can quickly pay through credit card or Stuvia-credit for the summaries. There is no membership needed.

Focus on what matters

Focus on what matters

Your fellow students write the study notes themselves, which is why the documents are always reliable and up-to-date. This ensures you quickly get to the core!

Frequently asked questions

What do I get when I buy this document?

You get a PDF, available immediately after your purchase. The purchased document is accessible anytime, anywhere and indefinitely through your profile.

Satisfaction guarantee: how does it work?

Our satisfaction guarantee ensures that you always find a study document that suits you well. You fill out a form, and our customer service team takes care of the rest.

Who am I buying these notes from?

Stuvia is a marketplace, so you are not buying this document from us, but from seller keiraboucher. Stuvia facilitates payment to the seller.

Will I be stuck with a subscription?

No, you only buy these notes for $11.32. You're not tied to anything after your purchase.

Can Stuvia be trusted?

4.6 stars on Google & Trustpilot (+1000 reviews)

64670 documents were sold in the last 30 days

Founded in 2010, the go-to place to buy study notes for 15 years now

Start selling

Recently viewed by you

Exam (elaborations) ·

(0)

NUR 2214:Care Of Older Adult Quiz 8 :NUR 2214 Quiz 8 :(Latest Updated)

Class notes ·

(0)

Alle afleveringen inleiding internationaal recht (cijfer behaald: 8)

Summary ·

(0)

Zelfstudieopdracht Veroudering van het cardiorespiratoire stelsel

Summary ·

(0)

Hoofdstuk 5, Plantekunde: Wetenschappelijke naam per families + foto's

Exam (elaborations) ·

(0)

(2023 / 2024)HESI FUNDAMENTAL Questions and Answers Latest (Verified Answers)

Exam (elaborations) ·

(0)

Question Bank in line with Molecular Biology of the Cell,Alberts,6e

Exam (elaborations) ·

(0)

MFT National Exam Study Guide Review Questions Answered with Rationales

Exam (elaborations) ·

(0)

NURS 6550 / NURS6550 FINAL EXAM STUDY GUIDE SPRING 2022– WALDEN UNIVERSITY

Exam (elaborations) ·

(0)

Econ 102 Quiz 4 UPDATED Actual Exam Questions and CORRECT Answers

$11.32  1x  sold
  • (1)
Add to cart
Added