PHYSICAL EDUCATION PAPER 2 FACTORS
AFFECTING OPTIMAL PERFORMANCE IN
PHYSICAL ACTIVITY AND SPORT
CERTIFICATION EVALUATION EXAMS 2026
QUESTIONS WITH SOLUTIONS GUARANTEED
PASS
◉ how to glycogen load (carbo-loading) method 2. Answer: high
intensity exercise opens a 'carbo-window'
1st 20 min after exercise is when the body is most able to restore
glycogen stores
they should consume a 3:1 to 4:1 ratio of cabs-to-protein to re-
synthesise muscle glycogen efficiently
◉ positive effects of glycogen loading. Answer: increased glycogen
stores
increased glycogen stores in the muscles
delays fatigue
increases endurance capacity
◉ negative effects of glycogen loading. Answer: During carbo-
loading phase:
,heavy legs
Weight increase
Affects digestion
Diring depletion phase:
irritability
can alter training programme through lack of energy
◉ What are dietary supplements?. Answer: used to enhance
sporting performance and improve health & well being
◉ what are the 4 types of dietary supplements. Answer: Glycogen
loading
Creatine monohydrate
Sodium bicarbonate
Caffeine
◉ Creatine monohydrate. Answer: a supplement used to increase
the amount of phosphocreatine stored in the muscles
◉ positive effects of creatine monohydrate. Answer: Aims to provide
ATP
Replenishes phosphocreatine stores
Allows ATP-PC system to last longer
,Improves muscle mass
◉ negative effects of creatine monohydrate. Answer: Side effects e.g.
muscle cramps, diarrhoea, water retention, bloating & vomiting
Hinders aerobic performance
Mixed evidence to show benefits
◉ Sodium bicarbonate and function. Answer: its an antacid
it increases the buffering capacity of the blood - to neutralise effects
of lactic acid & hydrogen ions
taken to reduce acidity within the muscles to delay fatigue
◉ buffering. Answer: The ability of the blood to compensate for the
build-up of lactic acid or hydrogen ions to maintain the pH level
◉ positive effects of sodium bicarbonate. Answer: reduces acidity in
the muscle cells
delays fatigue
increases the buffering capacity of the blood
◉ negative effects of sodium bicarbonate. Answer: side effects e.g.
vomiting, pain, cramping, diarrhoea
, ◉ Caffeine. Answer: a stimulant that increases mental alertness &
reduces fatigue
it mobilises fatty acids in body - aerobic/endurance performers
◉ positive effects of caffeine. Answer: increased attention and
alertness
decreased fatigue
allows fats to be used as energy source
improves decision making
benefit aerobic performance
◉ negative effects of caffeine. Answer: Loss of fine control
Illegal in large quantities
side effects e.g.dehydration, insomnia, muscle cramps, stomach
cramps, vomiting, diarrhoea
◉ quantitative data. Answer: data that contains numbers
◉ Qualitative data. Answer: data that is descriptive
◉ Objective data. Answer: data that is based on facts and is
measurable
AFFECTING OPTIMAL PERFORMANCE IN
PHYSICAL ACTIVITY AND SPORT
CERTIFICATION EVALUATION EXAMS 2026
QUESTIONS WITH SOLUTIONS GUARANTEED
PASS
◉ how to glycogen load (carbo-loading) method 2. Answer: high
intensity exercise opens a 'carbo-window'
1st 20 min after exercise is when the body is most able to restore
glycogen stores
they should consume a 3:1 to 4:1 ratio of cabs-to-protein to re-
synthesise muscle glycogen efficiently
◉ positive effects of glycogen loading. Answer: increased glycogen
stores
increased glycogen stores in the muscles
delays fatigue
increases endurance capacity
◉ negative effects of glycogen loading. Answer: During carbo-
loading phase:
,heavy legs
Weight increase
Affects digestion
Diring depletion phase:
irritability
can alter training programme through lack of energy
◉ What are dietary supplements?. Answer: used to enhance
sporting performance and improve health & well being
◉ what are the 4 types of dietary supplements. Answer: Glycogen
loading
Creatine monohydrate
Sodium bicarbonate
Caffeine
◉ Creatine monohydrate. Answer: a supplement used to increase
the amount of phosphocreatine stored in the muscles
◉ positive effects of creatine monohydrate. Answer: Aims to provide
ATP
Replenishes phosphocreatine stores
Allows ATP-PC system to last longer
,Improves muscle mass
◉ negative effects of creatine monohydrate. Answer: Side effects e.g.
muscle cramps, diarrhoea, water retention, bloating & vomiting
Hinders aerobic performance
Mixed evidence to show benefits
◉ Sodium bicarbonate and function. Answer: its an antacid
it increases the buffering capacity of the blood - to neutralise effects
of lactic acid & hydrogen ions
taken to reduce acidity within the muscles to delay fatigue
◉ buffering. Answer: The ability of the blood to compensate for the
build-up of lactic acid or hydrogen ions to maintain the pH level
◉ positive effects of sodium bicarbonate. Answer: reduces acidity in
the muscle cells
delays fatigue
increases the buffering capacity of the blood
◉ negative effects of sodium bicarbonate. Answer: side effects e.g.
vomiting, pain, cramping, diarrhoea
, ◉ Caffeine. Answer: a stimulant that increases mental alertness &
reduces fatigue
it mobilises fatty acids in body - aerobic/endurance performers
◉ positive effects of caffeine. Answer: increased attention and
alertness
decreased fatigue
allows fats to be used as energy source
improves decision making
benefit aerobic performance
◉ negative effects of caffeine. Answer: Loss of fine control
Illegal in large quantities
side effects e.g.dehydration, insomnia, muscle cramps, stomach
cramps, vomiting, diarrhoea
◉ quantitative data. Answer: data that contains numbers
◉ Qualitative data. Answer: data that is descriptive
◉ Objective data. Answer: data that is based on facts and is
measurable
