Theory Lesson - Week 10 Term 2

ACHPER (SA)
2014
Slide Set 3
Key Concept 3: The Specific
Physiological Factors Affecting
Performance
Sub-Concept 3 Nutrition and physical
performance
ACHPER (SA)
2014
Nutrition and physical performance:
Nutritional intake will in no way make a person into a champion or replace the value of
training and competition.
Valuable asset when considered properly allows better efficiency and output by athlete
during an event depending on what they are doing game or athletic event.
The Duration
of the Activity
the Athlete
will undertake
Consideration 3
The Intensity
of the Activity
the Athlete
will
undertake.
Consideration 2
The prime considerations when looking at nutrition in relation to physical activity :

Consideration 1
Consistency
of Effort
Required in
the Activity.
Length of the effort involved hours, minutes or seconds, the effort or intensity 100%
intensity or 50% intensity.
Consistency of the effort continuous with no breaks like a marathon or broken up into
periods of high effort and low effort like team game.
Different activities require different dietary approaches.
Key Concept 3: The Specific Physiological Factors Affecting Performance
ACHPER (SA)
2014
Nutrition and physical performance :
Also the consideration of timing in relation to dietary intake.
TRAINING DIET
During training - balance of
carbohydrate versus fat intake
calculated on the activity or
event about to be completed.
Considerations to protein, iron
(for endurance events) and
fluid intake area also key
considerations for the athlete
to be well prepared for training
and the event itself..
COMPETITION DIET
Immediately prior to an event
or match. It usually is
undertaken hours before the
event and supplements the
practices followed in the
training diet..
Nutritional strategies involving food intake (that when and how to eat) also decided
based on timing of the event.
Diet during training has a different emphasis to one during actual event or activity.
Both same purpose ensure athlete has correct amount of fuel to perform at optimal
level.
ACHPER (SA)
2014
Nutrition and physical performance :
The timing of food intake can also be further segmented into 3 distinct phases.
Pre-Event
The food to be
consumed
before an
event - days
before, hours
before and
minutes
before.
During
Event
The food that
is to be
consumed in
during the
event- at
different times.
Post
Event
The food that
is to be
consumed
following an
event minutes after,
hours after.
It all begins with the purpose of taking in food (energy).
As already mentioned different activities have different nutritional requirements.
The very first concept on sources of energy highlighted this.
The need for fat, carbohydrate and protein varies related to the activity completed.
ACHPER (SA)
2014
Different activities involve different intensities and duration.
Equates to differing energy consumption rates - the harder the exercise the more energy
is needed .
Walking
Activity
1 - 2 hours at a rate of 10 minutes per

kilometre requires around 600 - 1200 kcal per
hour in energy.
Running
1 - 2 hours at a rate of 5 minutes per
kilometre (12 kilometres per hour) requires
around 870 - 1740 kcal per hour in energy.
Cycling
1 - 2 hours at a rate of 2.5 minutes per
kilometre (20 kilometres per hour) requires
around 400 - 800 kcal per hour in energy
Suggest a reason for less energy needed during cycling than running.
Answer = cycling requires less muscle groups than running because cycling is
a sitting activity isolating upper body muscle activity.
ACHPER (SA)
2014
When considering WHAT to eat for activity need to be aware that different nutrients leave
the stomach at different rates.
This has major impact on diet its timing and impact on performance!
Bigger nutrients take longer to empty from the stomach, compared to the smaller ones.
ACHPER (SA)
2014
When food being digested blood in the body is diverted to the digestive system in order
to get the nutrients from there to where they can be stored.
Percentage of Total Body's Blood (%)
Destination of Body's Total Blood Flow (By Organs)
Skin
Muscles
Kidneys
Liver
Brain
Heart
Bone
Marrow
20
40
60
During Activity
80
100
120
At Rest
There is less blood available to other areas such as muscles.
There is a massive shift in blood flow to the muscles during activity.
If food is being digested this flow is affected - muscles would not get the same amount.
ACHPER (SA)
2014
Therefore important to make sure that when performing activity have fully digested
food or affects blood flow to the muscles and performance.
Imagine a Netball player has to play a match at 2.00pm. They decide to eat a pie with
sauce and a bucket of chips at 12.30pm. Explain the effect of this food intake on the
performance capability of the player in the game.
Answer = Diet high in fat. Fat takes up to 4 to 6 hours to empty from

stomach. Food intake only 1 and half hours before game. This means when
game to be played most of blood will be diverted to digestive system instead
of muscles and will have an impact on performance!
Explain a change that could be made to this intake timing that would be better suited
to performance being optimal at game time.
Answer = Either make sure the food selected is eaten 4 to 6 hours before the
event allowing adequate digestion time. Blood will therefore be available to
the muscles and fuels will have been stored for use OR eat carbohydrates
which provide energy and digest faster IF the timing of intake is correct!
ACHPER (SA)
2014
The Pre-Event Dietary Strategy or What to Eat BEFORE an

event!
Food intake in 2 time frames (a) days
and weeks before the event and (b)
Hours and minutes before the event.
Long term strategy referred to as

TRAINING DIET has two main goals:
Make sure athlete has enough fuel to

complete the training required as
well as recover for the next bout of
A good
The energy
hydration
is composed
regime (water
of 58%
intake)
A good
Thebalance
energy
hydration
is
regime (water
of 58%
intake)
Good
of composed
vitamins
and
Energy
Intake
=essential
around
4500
to
carbohydrate,
Around
15%
2 to
protein
6with
litres
per
and
day
27%
.. fat .
minerals
associated
a GOOD
balanced
5550 kcals
per day..
diet.
training and:
Enable athlete to build up stores of

nutrients accessible during the
event.
Example dietary intake needed for a

20 hour training week in an
endurance athlete.
ACHPER (SA)
2014
Carbohydrate Loading long term pre-event nutritional strategy.

event!
Developed by the Swedes - athletes manipulate (change) carbohydrate intake days before an
event.
Athletes train hard for a number of days before an event coupled by a high intake of
carbohydrates during recovery.
Effect body stores as much carbohydrate as possible also referred to as super

The benefits of this type of
compensation.
eating strategy include:
Stores of glycogen can be
increased 3 fold delaying
the onset of fatigue (as you
will see in the fatigue
section of these notes) and
Each gram of carbohydrate
stored holds 3 grams of
water useful in preventing
dehydration
There is a
lowering in the
demands of the
training
program. A
couple days
from the event.
Training Taper
High
Carbohydrate
Intake
36-48 hours is
enough time for
super-compensation
to occur
7-12 grams of carb
per kilo of body
weight is a good
intake.
For a 65 kilo athlete
455 - 780 grams is a
good strategy.
Increased
Work capacity
This means the
muscles have more
carbohydrate during
an event:
SUPERCOMPENSATIO
N
ACHPER (SA)
2014

event!
Also negative effects of this type of practice :
(i)
Diarrhoea from dietary manipulation
(ii) Reduction in acceleration due to increased water retention .

() Pre-event eating in the shorter term (minutes and hours) also significantly impacts on
performance during an event.
() Known as the Competition Diet occurs immediately before, during and after the
activity.
() For many this is the MOST important component of diet and its effect on performance.
() Key to food eaten immediately before an event is type and amount. Its ALL about the
timing. Speed of digestion and availability of glucose for energy production must be
considered. A FULL stomach during activity can lead to:
(a) indigestion
(b) nausea and possibly
(c) vomiting.
ACHPER (SA)
2014

event!
Emphasis of the short-term pre-event meal is carbohydrate.
Timing of the meal depends on the type of foods eaten and the type of activity
undertaken eaten.
*Eat low GI
foods
(1gram /
kg of body
weight)
Eat foods
low in fat
Eat foods
of
moderate
to low
protein
Avoid
eating
excess
fibre and
salt
Drink
adequate
fluids
Make sure this is done hours before as they take longer to digest therefore they are
usually eaten the night before High GI are better in the immediate hours before.
ACHPER (SA)
2014

event!
High and low GI foods.
Lo
w
GI
Raise blood
sugar slowly
These area absorbed into

the blood stream slowly.
They are more commonly
used hours before and
after an event.
They are sometimes high
in fibre.
Hig
h
GI
Raise blood
sugar quickly.
These are absorbed into
the blood stream quickly.
They are commonly used
an hour before the event
because they are
digested quickly.
These are commonly used
during the event and
immediately after an
event.
These were covered in the unit on Sources of Energy Affecting Physical Performance.
ACHPER (SA)
2014
Examples of pre-event foods (remember these are ONLY suggestions and will vary from
event!
athlete to athlete depending on food intake preferences)
Timing Before an Event
Sources
Fresh fruit e.g: banana
220 350 grams of a
Sportsdrink such as Gatorade
Half a sports energy bar.
1 hour before an event
Crackers such as Saladas but low in salt and fibre.
a roll with jam or honey and a banana.

2 to 3 hours before an
event
3 to 4 hours before an
event
2 pancakes with syrup and berries.

900 grams of a Sports drink.
1 smoothie with berries and a banana.
Scrambled eggs (whites only) with toast/jam and a banana.
2 cups plain pasta and 1 plain roll.
1 roll with low fat cream cheese, jam and a banana.
As time from the event is greater the type of food allowable changes
Because more time is available for digestion!
ACHPER (SA)
2014

event!
Protein in the body provides it with energy in emergency situations.
In a marathon 30 grams of amino acids are broken down for energy.
Occurs in the liver where 1 g of amino acid makes .6g of glucose.
In a 100 km event 90 grams of amino acids are used for energy. Remember we are
talking about an endurance event.
Protein is also needed to aid repair of body tissue when it is damaged during an event.
Protein intake (amount needed) based on the demands of an activity (remember these
are general guidelines and open to change in different situations or cases)
Activity
Sources
General Training
1 gram per kilo of body mass
Strength Athletes
1.2 1.7 grams per kilo of body mass
Endurance Athletes
completing a very heavy
training program or race.
2.0 grams per kilo of body mass
Adolescents
ACHPER (SA)
2014
The During-Event Dietary Strategy or What to Eat whilst

exercising
Type of activity the athlete is competing in effort and duration of that effort
important.
Team game intake needs are different to endurance events.
Team games are composed of periods of high AND low effort.
This means that carbohydrate will not always be used at the same rate!
Glucose during team games is useful as it assists in muscle glycogen sparing and
maintenance of blood glucose.
ACHPER (SA)
2014

exercising
Player can maintain a faster sprinting time whilst delaying fatigue especially in
the latter half of a game.
Intake also related to better concentration and skill execution during a game.
Food eaten has to be digested quickly so it is available for the start of play after a
limited time of rest.
Good sources lollies, sports drinks and fruit.
Image courtesy of Rawich /

FreeDigitalPhotos.net
ACHPER (SA)
2014

exercising
Intake important to endurance athlete because they are working constantly
continuously
Do not have the luxury of a break like team athletes do!
Carbohydrate intake is focus with goal being preservation of muscle glycogen and
avoiding hypoglycemia low blood sugar.
Athlete can sustain high performance levels.
In events of 60 minutes or greater athletes aim to ingest (eat) 30 -60 grams of

carbohydrate per hour OR 8 12 grams every 15 minutes.
Rates higher than this affects access and use of fatty acid (adversely affected)
Continuous eating or intake effective BUT not inside first 60 minutes of the event
(because suppression (it stops or slows down) of fatty acid use).
Image courtesy of stockimages /

FreeDigitalPhotos.net
ACHPER (SA)
2014

exercising
If the carbohydrate levels can be sustained or followed properly muscle tiring (fatigue)
can be reduced with performance improved by up to 20%!
Also important for the brain, to keep the motor driving forces going forces that keep
muscles working at their maximum.
Good methods of maintaining carbohydrate levels during endurance events as well as

fluid levels are:
Source
Amount
Sports drinks
Sports drink, water and

Powergel Combo
400 mls sports drink, 400 mls water and 1

powergel (provides around 50 grams of
carbohydrate)
Water, Powergel and

banana
1000 mls water, a banana and a powergel

(provide 50 grams of carbohydrate)
Adolescents
750 mls (50 grams of carbohydrate)
ACHPER (SA)
2014
The After-Event Dietary Strategy or What to Eat WHEN it

is
all over!
Prime
goal of this intake is:
Re-Fuel or Restore
Re-Fuel or Restore
The muscle and liver
The muscle
liver
glycogen
usedand
during
glycogen
used. during
the event
the event.
Repair Muscle Tissue

Repair
Tissue
and ReMuscle
- Hydrate
and Re - Hydrate
Replace the fluid lost
Replace
the fluidused
lost
during
the activity
during
the
activity
used
to cool the body down
to
cool
the
body
down
especially electrolytes. especially electrolytes.
Process of post event eating unfortunately impeded or influenced by a number of factors

including:
fatigue,
poor access to suitable, good foods,
post-match commitments team de-briefs and injury management (especially in high

standard competitions) and
activity promotes a loss of appetite that is after an event the athlete is simply NOT
Keyhungry!
Concept 3: The Specific Physiological Factors Affecting Performance
ACHPER (SA)
2014
The After-Event Dietary Strategy or What to Eat WHEN it
is Replenishment
all over! of fuels such as carbohydrates can take up to 24 hours to achieve
especially muscle glycogen stores when fully depleted sooner the process begins the
better!
Most ideal time for intake of food to replace food stores used during an event is in the
60 minutes immediately after activity has been completed and right up to 24 hours
after.
The first 60 minutes after activity is essential because it is when the enzyme that
promotes carbohydrate (glycogen synthase) storage in the body is most active.
Around 30-50 grams of high GI foods per hour after activity allows for rapid absorption
of carbohydrate from the stomach and into the blood.

Foods Offering 50 grams of Carbohydrate for Recovery
Type of food here is also critical needs to be in a form that empties rapidly from the
stomach.
600 800 mls sports drink
450 mls soft drink or orange juice
60 70 gram packet of jelly

beans.
2 Sports gels
3 medium pieces of fruit or 2

bananas
200 gram carton of fruit flavoured
yoghurt + cereal bar (35g)**
500 mls flavoured milk (low fat)**
2 slices toast and baked beans**
ACHPER (SA)
2014
Study - Pre-Event Eating / Nutrition and Event Performance.
An elite endurance athlete was required to complete a 2 hour block of training over 3
days followed by an overnight rest period. The dotted line indicates the decrement
(decrease) in performance over the 3 days. The diagram also shows the level of glycogen
found in the leg muscles before (pre) and after (post) training.
ACHPER (SA)
2014
Study - Pre-Event Eating / Nutrition and Event Performance.
Describe the effect of training on leg muscle glycogen levels:
Answer = Each training session causes a decrease in muscle glycogen.
Explain a reason for the continual low levels of glycogen in the athletes legs before each
training session.
Answer = The athlete obviously hasnt replenished glycogen depleted during

training adequately. For example from 120 mmol pre-training session 1 to 85
mmol at the beginning of training session 2 indicates they did not replenish
glycogen depleted.
Explain the effect of this continual decrease in glycogen levels on the athletes ability to
maintain a high level of effort as the training sessions progress (from days 1 to 3)
Answer = Glycogen is the dominant nutrient used by the body during activity.
Storage is limited in the body to 2 hours. Each training session goes for 2
hours and therefore depletes this amount. If the glycogen used is not replaced
the athletes ability to maintain a high, consistent effort during training will
be affected because glycogen stores will be depleted faster. This affects the
Keybenefit
Concept
3: Thefrom
Specific
Physiological
Factors
Affecting
Performance
gained
training
seen in the
dashed
lined (an
overall decrease.)
ACHPER (SA)
2014
Hydration the critical factor in all events!
Critical performance influencing factor on performance during activity.
Many body processes and functions that rely on it including:
M o it s t e n s t i s s u e s
in t h e e y e , m o u t h
(i) the intensity of exercise based on heat

produced.
(ii) the size of the athlete bigger athlete has more
surface area therefore more heat to lose.
L u b r ic a t e s j o i n t s
P ro te c ts b o d y
o rg an s an d
t is s u e s
R e g u la t e s b o d y
te m p e ra tu re
(iii) rate athletes body uses fuels (metabolism) the

higher the intensity the more heat produced.
(iv) environmental conditions the hotter the
environment the more heat needs to be lost.
(v)
acclimatisation
environments)
When
C a r r ie s n u t r ie n t s
a n d o x y g e n to
t h e c e lls
water
lost
(getting
the
used
athlete
to
hot
undergoes
dehydration. Usually measured as a percentage of

body weight.
This measure is used to calculate fluid replacement
afterFactors
an event.
Key Concept 3: The Specific Physiological
Affecting Performance
ACHPER (SA)
2014
If the weight loss (this relates to the amount of water lost (roughly 1 kilo of body
weight = 1 litre of water) greater than 6% danger of heat exhaustion, heat stroke, coma
and even death!
For every 1% of body weight lost through sweat :

The heart beats 5-8 times more per minute.
Cardiac output decreases
Core temperature increases by 2-3 degrees Celsius
Blood volume decreases
Oxygen delivery to the muscles is reduced and
Stroke volume decreases by up to 7% all reducing performance.
Also:
2% water loss by weight impairs the bodys ability to cool down.
3% water loss by weight reduces muscular endurance time.
4 6% water loss by weight reduces muscular strength, endurance time and
promotes heat
cramps.
Greater than 6% water loss by weight leads to severe heat cramps, heat
exhaustion, heat stroke,
ACHPER (SA)
2014
Fluid intake needs to keep pace with fluid loss.
Thirst is NOT a good indicator of dehydration.
Good fluid intake before, during and after an athletic event is:
R e c o m m e n d e d F lu id I n t a k e R a t e s
B e fo r e t h e E v e n t
D u r in g t h e E v e n t
A ft e r t h e E v e n t
5 0 0 - 1 0 0 0 m ls o f
w ater.
6 0 0 - 1 0 0 0 m ls
p er h o u r o f
a c t iv it y o f
w a t e r o r s p o r t s d r in k
w it h le s s t h a n 4 - 5 %
g lu c o s e
c o n c e n t r a t io n
E s s e n t ia lly b o d y
fl u id s a r e r e p la c e d
a c c o r d in g t o b o d y
w e ig h t e q u iv a le n t .
M a n y a t h e le t s u s e
s p o r t s d r in k s t h e y
r e p la c e fl u id a n d
e n e rg y
W a t e r is b e s t
b e c a u s e it is
e a s ily a b s o r b e d
fr o m t h e s t o m a c h
T h ir s t is N O T a g o o d
in d ic a t o r o f fl u id
r e p la c e m e n t n e e d s
ACHPER (SA)
2014
Electrolytes play a vital role in fluid movement and balance in the body.
Sodium (Na) Potassium (K) and Chloride are key ones.
Role of electrolytes is to help water absorption in the body.
Lost through the process of the sweating.
When levels fall quickly especially sodium - at a rate of 130 mmol/ltr - lead to lower
performance.
Fatigue
Fatigue
during
during
activity.
activity.
Concentratio
Concentratio
nnduring
during
activity
activityfalls.
falls.
Loss
Lossof
ofdrive
drive
(effort)
(effort)
during
during
activity.
activity.
CoCoordination
ordination
during
during
activity
activitysuch
such
as
asrunning
running
affected.
affected.
Taking electrolytes in during an event is good.
Usually a sports drink with around 10-25 mmol/litre good starting point.
Equilibrium
Equilibrium
problems
problems
especially
especially
during
during
running.
running.
ACHPER (SA)
2014
se Study - Hydration and Performance
Two elite athletes were competing in a half marathon (21 kilometres) . Their heart rates over the
course of the event are shown on the graph. Athlete A stopped running at the 120 minute mark
of the run, whilst athlete B completed the run.
180
Athlete A
170
160
Heart Rate (bpm)
Athlete B
150
Identify the athlete that failed to drink

adequately during the run
Answer = Athlete A
Explain how the failure to drink adequately

caused an impact on the performance of the
140
runner who failed to complete the run.
130
120
Answer = Blood plasma volume

decreases making it harder for the
110
heart to pump blood around the body.
100
30
60
90
Time of Activity ( hours)
120
150
Heart has to use more energy to do

this. Oxygen movement from the
Fatigue therefore will occur faster due to increasedblood

fuel use
and waste
build up with
due to
to muscles
is affected
oxygen
supply.
muscles
required
to work
less.
lower
Describe
a drink
strategy the runner who failed to complete
the run
could have
usedwith
to help
them
maintain =
performance.
Answer
500 1000 mls prior to event followed by 600 1000 mls per hour this may
be more if in a hot environment.
ACHPER (SA)
2014
Slide Set 3
Key Concept 3: The Specific
Physiological Factors Affecting
Performance
Sub-Concept 4 Fatigue and physical
performance.
ACHPER (SA)
2014
Fatigue and Physical Performance
Fatigue defined as the inability to continue exercise at a given intensity after a

maximal effort this will occur after a short duration (seconds minutes) or the harder
the effort the shorter the ability to maintain that effort.
Sensations of tiredness and associated drops in the performance and function capacity
of the muscular system.
Fatigue occurs at 2 levels.
CENTRAL
This theory involves how the brain sends
messages to the muscles to do their work.
It relates to the motor units that trigger
muscle contraction.
The exact mechanics of this cause of
fatigue are not fully known.
Some experts think it exists to protect the
muscles from injury.
PERIPHERAL
This theory involves factors that affect the
muscles ability to do their work.
This involves the availability of fuels and
their use as well as the build-up of biproducts or wastes.
These combined are used to explain a
reduction in muscle power during exercise.
ACHPER (SA)
2014

The Cardio-vascular / Anaerobic model:
The cardio-vascular system (the heart and its associated structures) cannot keep up
with demand for oxygen by the muscles during activity especially at high levels of
effort.
There will be a build-up of waste products such as lactic acid which then directly affect
athletic performance.
When the cardio-respiratory systems ability to deliver oxygen to the muscles

challenged - greater dependence on the anaerobic energy pathways for energy.
Anaerobic pathways use more stored fuels such as glycogen faster.
Associated with higher bi-products produced (e.g: lactic acid).
Training impacts on this in that better aerobic chronic adaptations delays the level of
effort that is reached before this type of fatigue can occur.
For example better cardiac output and stroke volume maintain oxygen levels to the
muscles better at a much higher intensity.
This delays the onset of this type of fatigue.
ACHPER (SA)
2014

The Energy Supply Energy Depletion Model:
Closely linked to first model.
The ability to rebuild ATP during activity affect by the in-ability of the energy systems to
keep it up for a long time (at sustained high level of effort) especially the aerobic system.
Muscle glycogen stores are therefore depleted faster.
Leads to a lower capacity to work at higher levels fatigue occurs faster.
Supported by fact that athletes who undertake exercise with greater glycogen stores (e.g.:
carbohydrate loading) perform better for longer.
Especially in activities that last longer than 90 minutes because more glycogen available.
Onset of fatigue is delayed.
Even eating carbohydrates during an event will delay the onset of this type of fatigue.
This last point has been covered earlier in pre and during event eating.
ACHPER (SA)
2014

The Thermo-regulatory Model:
Links effect of the environment to performance.
When athletes work they produce heat when core temperature begins to increase
(near 40C) interferes with the nerves ability to make the muscles do work.
In a bid to get rid of heat, the circulatory system then re-directs blood towards the skin
along with an increase in the bodys sweat rate.
Causes a reduction in stroke volume and therefore impacts on cardiac output.
Reduced blood flow to the muscles causes reduction in oxygen to the working muscles.
As pointed out earlier affecting performance.
Glycogen also used at faster rate when core temperature increases links to the energy
supply/energy depletion model.
Increase in sweat rate also increases dehydration impacting significantly on sustained

high level performance.
ACHPER (SA)
2014

The Neuro-muscular Model:
A reduced level of activation by the central nervous system to the muscles similar to
the cardio-vascular/anaerobic model causes a disruption of messages from brain to
the muscle and affects muscle efficiency.
High doses of caffeine can delay this type of fatigue, because it is a central nervous
system stimulant.
ACHPER (SA)
2014
Fatigue and Physical Performance Conclusion
Fatigue is often caused by a combination of all these factors
Fatigue is related to some very specific factors as well, such as:
Exercise intensity
Exercise duration.
Environmental conditions (e.g.: heat, humidity and altitude) and above
all
Training status of the person how fit they are
Pre/during/post event nutrition.
Not all athletes seem to undergo fatigue at the same rate, because of a number of
factors outlined in this unit such as training, genetics, environment and nutrition just
mention a few.
ACHPER (SA)
2014
se Study - Athletic Performance and Fatigue
Two elite athletes were completing 2 different training sessions. Both athletes are of a
similar fitness level but clearly undertake different programs as indicated.
Identify the athlete that would fatigue the fastest.
Answer = Athlete A
ACHPER (SA)
2014
se Study - Athletic Performance and Fatigue
Two elite athletes were completing 2 different training sessions. Both athletes are of a
similar fitness level but clearly undertake different programs as indicated.
Explain whether the model of energy
supply/ energy depletion could be
used to explain the onset of fatigue
the athlete
selected. the activity
inAnswer
= Essentially
for both athletes is anaerobic.
Look at intensity and duration of
efforts required.
The body has more than 2 hours of glycogen (carbohydrates) stored in the body. The
efforts required would not deplete these stores, therefore the depletion theory is
questionable.
More would
likely the
build
uponset
of bi-products.
Explain
how training
reduce
the
of fatigue caused by theory 1 in athlete A .
Answer = Chronic adaptations from aerobic training would make the cardiovascular system more efficient (better stroke volume and cardiac output) The
delivery of oxygen would be maintained at a better level at higher intensity
reducing the onset of fatigue by this method to higher sustained levels of effort.

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ACHPER (SA)

Nutrition and physical performance:

The prime considerations when looking at nutrition in relation to physical activity :

Different activities require different dietary approaches.

Key Concept 3: The Specific Physiological Factors Affecting Performance

Nutrition and physical performance :

Also the consideration of timing in relation to dietary intake.

Key Concept 3: The Specific Physiological Factors Affecting Performance

Nutrition and physical performance :

It all begins with the purpose of taking in food (energy).

As already mentioned different activities have different nutritional requirements.

The very first concept on sources of energy highlighted this.

Key Concept 3: The Specific Physiological Factors Affecting Performance

Nutrition and physical performance:

Different activities involve different intensities and duration.

1 - 2 hours at a rate of 10 minutes per

Key Concept 3: The Specific Physiological Factors Affecting Performance

Nutrition and physical performance:

Key Concept 3: The Specific Physiological Factors Affecting Performance

Nutrition and physical performance:

There is less blood available to other areas such as muscles.

There is a massive shift in blood flow to the muscles during activity.

Key Concept 3: The Specific Physiological Factors Affecting Performance

Nutrition and physical performance:

Answer = Diet high in fat. Fat takes up to 4 to 6 hours to empty from

Key Concept 3: The Specific Physiological Factors Affecting Performance

The Pre-Event Dietary Strategy or What to Eat BEFORE an

Long term strategy referred to as

Make sure athlete has enough fuel to

Enable athlete to build up stores of

Example dietary intake needed for a

Key Concept 3: The Specific Physiological Factors Affecting Performance

The Pre-Event Dietary Strategy or What to Eat BEFORE an

Carbohydrate Loading long term pre-event nutritional strategy.

Effect body stores as much carbohydrate as possible also referred to as super

Key Concept 3: The Specific Physiological Factors Affecting Performance

The Pre-Event Dietary Strategy or What to Eat BEFORE an

Diarrhoea from dietary manipulation

(ii) Reduction in acceleration due to increased water retention .

Key Concept 3: The Specific Physiological Factors Affecting Performance

The Pre-Event Dietary Strategy or What to Eat BEFORE an

Key Concept 3: The Specific Physiological Factors Affecting Performance

The Pre-Event Dietary Strategy or What to Eat BEFORE an

These area absorbed into

Key Concept 3: The Specific Physiological Factors Affecting Performance

The Pre-Event Dietary Strategy or What to Eat BEFORE an

1 hour before an event

Crackers such as Saladas but low in salt and fibre.

a roll with jam or honey and a banana.

2 pancakes with syrup and berries.

Because more time is available for digestion!

Key Concept 3: The Specific Physiological Factors Affecting Performance

The Pre-Event Dietary Strategy or What to Eat BEFORE an

In a marathon 30 grams of amino acids are broken down for energy.

Occurs in the liver where 1 g of amino acid makes .6g of glucose.

1 gram per kilo of body mass

1.2 1.7 grams per kilo of body mass

2.0 grams per kilo of body mass

2.0 grams per kilo of body mass

Key Concept 3: The Specific Physiological Factors Affecting Performance

The During-Event Dietary Strategy or What to Eat whilst

Team game intake needs are different to endurance events.

Team games are composed of periods of high AND low effort.