Download 6 mark questions injury and diet

Diet:
Julian is training to take part in a marathon. Discuss the importance of a
balance diet on Julian’s performance and what he needs to consider in the
run up to his event?
(6 marks)
Mark scheme:
Macro-nutrients:
Carbohydrates
Fats
Proteins
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Stored as Glycogen and used to convert to energy needed for
performance.
Can provide energy and would be good to have some Fats in diet for
long-distance running to breakdown for extra energy.
Helps rebuild damaged muscle fibres. Very useful for long distance
runners for after event/training to help build muscle and could be used
for energy in very long-distance events as well

Micro-nutreints:
Minerals
Vitamins
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
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Calcium-Formation of Bone, reduce likelihood of osteoporosis and
especially in weight baring exercises like long-distance.
Iron- Formation of red-blood cells, allows a more efficient aerobic
system by being able to carry more oxygen.
Vit B1- Releases Carbohydrates, Vit C- maintenance of bones, Vit DAbsorption of Calcium (see above)
Water: Is a very important element to a long-distance runner. It is needed as
it is lost during exercise. Need to control temperature and stop dehydration.
Changes to Diet before competition (Carbo-loading)
 Make maximum use of athletes energy resources
 Start of the week reduce training/rest and recover and low CHO high
protein
 Mid-week- very high CHO, short distances fast pace training.
 Day before “pasta-parties” loading CHO for energy (glycogen stores)
 After event lots of CHO to replenish lost stores.
Injury:
Alex is a very enthusiastic sports performer and takes part in rugby regularly.
Explain the potential injuries that Alex could receive during a rugby match
and identify ways in which he could potentially avoid injury:
(6 marks)
Fracture:
A fracture is break or crack in a bone.
Since bones contain nerves and blood vessels, a fracture brings pain and
bleeding.
Dislocation:
Where a bone is pulled out of its normal position at the joint.
Usually caused by violent twisting
Common in:
Shoulder
elbow
Finger
Ankle.
Muscluar injury. Sprain/ strain – twisted ligament
INJURY PREVENTION
Clothing – by wearing the correct kit and protective clothing (e.g. shin pads)
Equipment – e.g. padding around Rugby posts
Facilities – making sure the facilities are up to standard (e.g. not playing on
icy surfaces)
Balanced Competition – competing with others of same/similar age, sex,
ability and weight
Warm Up
Cool Down