1. AS/A2 PE: Anatomy & Applied Exercise Physiology ERP 7 (1) Seven classes of food Carbohydrates Fats Proteins Vitamins Minerals Fibre Water

2. 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.

3. 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

4. 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

5. 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

6. 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

7. 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.

8. 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

9. 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.

10. 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.