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AS/A2 PE: Anatomy & Applied Exercise Physiology
ERP 7
(1) Seven classes of food
• Carbohydrates
• Fats
• Proteins
• Vitamins
• Minerals
• Fibre
• Water
AS/A2 PE: Anatomy & Applied Exercise Physiology
ERP 7
(2) Carbohydrates
Carbohydrates can be used as fuel for both aerobic
and anaerobic exercise. They can be classed as
sugars or complex carbohydrates:
• Sugars are found in honey, fruit, fruit juice and
some vegetables.
• Starch is a complex carbohydrate found in foods
such as pasta, bread, potatoes and rice.
AS/A2 PE: Anatomy & Applied Exercise Physiology
ERP 7
(3) Fats
Fats are the secondary fuel for low-intensity
exercise. They are a good source of vitamins A, D, E
and K. Foods high in fat include:
• butter
• cheese
• red meat
• chips
AS/A2 PE: Anatomy & Applied Exercise Physiology
ERP 7
(4) Proteins
Proteins are important for tissue growth and repair
and to make enzymes, hormones and haemoglobin.
Generally, proteins provide energy when glycogen
and fat stores are low. Foods high in protein include:
• meat
• fish
• eggs
AS/A2 PE: Anatomy & Applied Exercise Physiology
ERP 7
(5) Vitamins
Vitamins are needed for muscle and nerve functioning, tissue
growth and the release of energy from foods. Specifically:
• A — essential for the normal structure and function of the
skin
• B1 (thiamine) — needed to release energy from
carbohydrate
• B2 (riboflavin) — needed to release energy from protein,
carbohydrate and fat, and assists in the transport and
metabolism of iron
• B6 — essential for the metabolism of protein and iron
AS/A2 PE: Anatomy & Applied Exercise Physiology
ERP 7
(6) Vitamins
• B12 — needed for cell division, blood formation and
function
• C — required for the production of collagen (the protein in
the connective tissue of bones, skin and cartilage)
• D — good for strong bones and teeth; the action of sunlight
on the skin allows our bodies to manufacture vitamin D
• E — good for fighting toxins (protects against free radicals)
• K — essential for the clotting of blood
AS/A2 PE: Anatomy & Applied Exercise Physiology
ERP 7
(7) Minerals
Minerals assist in bodily functions:
• Calcium is important for strong bones and teeth and is also
necessary for nerve and muscle function.
• Iron helps form haemoglobin, which will enhance the
transport of oxygen and therefore improve stamina levels.
• Magnesium is required for converting energy from food, for
cell repair, to build strong bones, teeth and muscles, and to
regulate body temperature.
AS/A2 PE: Anatomy & Applied Exercise Physiology
ERP 7
(8) Fibre
Fibre is important during exercise as it can slow
down the time it takes the body to break down food,
which results in a slower, more sustained release of
energy.
Good sources of fibre include:
• wholemeal bread and pasta
• potatoes, nuts, seeds, fruit, vegetables and
pulses
AS/A2 PE: Anatomy & Applied Exercise Physiology
ERP 7
(9) Water
• Water constitutes up to 60% of a person’s body
weight and is essential for good health.
• It carries nutrients to cells in the body and
removes waste products.
• It helps to control body temperature.
AS/A2 PE: Anatomy & Applied Exercise Physiology
ERP 7
(10) Water
• During exercise, the production of water increases
(water is a by-product of the aerobic system) but at
the same time a lot of water is lost through sweat.
• The volume of water lost depends on the external
temperature, the intensity and duration of the
exercise and the volume of water consumed before,
during and after exercise.
• Water is important to maintain optimal performance.