PE PAPER 2
Exercise physiology
Diet and nutrition and their effect on physical activity and performance
balanced diet is essential for optimum performance in all sporting activities
Carbohydrates
• simple: easily digested (sugars)
• complex: longer digestion (bread)
• principle source of energy used by the body at all levels of activity
• carbohydrate in food is digested and converted into glucose, then enters the bloodstream.
• glucose stored in the muscles and liver as glycogen. limited stores so constant refuelling
• low GI foods: slower, sustained released of glucose to the blood. blood glucose levels remain for longer.
3-4hrs before exercise. bread, pasta, rice
• high GI foods: rapid, short rise in blood glucose (short lived). 1-2 hrs before exercise. Sugars
• 1 hr before —> liquid consumptions through sport drinks and cordials
Fats
• energy source for long duration, low intensity exercise
• trans-fats: meat and dairy, hydrogenation (hydrogen add to liquid veg oils) and oil solid at room temp.
(longer shelf life)
• saturated fats —> animal products
• too much: weight gain, reduced stamina and flexibility, health problems (high BP, coronary heart
disease, diabetes, high cholesterol levels)
• cholesterol: made in liver and carried by the blood as LDL and HDL. LDL: too much can lead to fatty
deposits developing in the arteries, therefore negative effect on blood flow. HDL: takes cholesterol away
from where it has accumulated to the liver where its then deposited
Proteins
• necessary for muscle growth and repair
• meat, fish, eggs, dairy products
• combination of many chemicals called amino acids
• use: muscle growth and repair and make enzymes hormones and haemoglobin
• minor source of energy. provide more energy when glycogen and fat stores are low
Vitamins
• keeps an individual healthy with a good immune system and this allows a performer to train maximally
and recover quickly
• fat-soluble vitamins: A, D, E, K. fatty foods and animal products. dairy goods, eggs, veg oil. stored in liver
and fatty tissues.
• water-soluble vitamins: B and C. wide range of foods. not stored so regular consumption. no benefits
with excessive consumption
Exercise physiology
Diet and nutrition and their effect on physical activity and performance
balanced diet is essential for optimum performance in all sporting activities
Carbohydrates
• simple: easily digested (sugars)
• complex: longer digestion (bread)
• principle source of energy used by the body at all levels of activity
• carbohydrate in food is digested and converted into glucose, then enters the bloodstream.
• glucose stored in the muscles and liver as glycogen. limited stores so constant refuelling
• low GI foods: slower, sustained released of glucose to the blood. blood glucose levels remain for longer.
3-4hrs before exercise. bread, pasta, rice
• high GI foods: rapid, short rise in blood glucose (short lived). 1-2 hrs before exercise. Sugars
• 1 hr before —> liquid consumptions through sport drinks and cordials
Fats
• energy source for long duration, low intensity exercise
• trans-fats: meat and dairy, hydrogenation (hydrogen add to liquid veg oils) and oil solid at room temp.
(longer shelf life)
• saturated fats —> animal products
• too much: weight gain, reduced stamina and flexibility, health problems (high BP, coronary heart
disease, diabetes, high cholesterol levels)
• cholesterol: made in liver and carried by the blood as LDL and HDL. LDL: too much can lead to fatty
deposits developing in the arteries, therefore negative effect on blood flow. HDL: takes cholesterol away
from where it has accumulated to the liver where its then deposited
Proteins
• necessary for muscle growth and repair
• meat, fish, eggs, dairy products
• combination of many chemicals called amino acids
• use: muscle growth and repair and make enzymes hormones and haemoglobin
• minor source of energy. provide more energy when glycogen and fat stores are low
Vitamins
• keeps an individual healthy with a good immune system and this allows a performer to train maximally
and recover quickly
• fat-soluble vitamins: A, D, E, K. fatty foods and animal products. dairy goods, eggs, veg oil. stored in liver
and fatty tissues.
• water-soluble vitamins: B and C. wide range of foods. not stored so regular consumption. no benefits
with excessive consumption
