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PE: Paper 2 AQA A Level 2022
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PE: Paper 2 AQA A Level 2022The 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
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