Diet

Question 1

What are the 7 factors to a balanced diet?

Answer 1

1) Carbohydrates
2) Proteins
3) Fats
4) Water
5) Fibre
6) Vitamins
7) Minerals

Question 2

What is the role of carbohydrates?

Answer 2

They are the main source of energy for the body, for all intensities of exercise

Question 3

What are the two types of carbohydrates?

Answer 3

• Simple carbohydrates -> anything with refined sugar added
• Complex carbohydrates -> starchy foods, e.g. bread, pasta

Question 4

What are carbohydrates converted into in the body?

Answer 4

Glucose (blood sugar) and then into glycogen which is stored in the muscle sarcoplasm.

Question 5

What is the glycemic index?

Answer 5

The release rate of carbohydrates

Question 6

What does a low glycemic index indicate?

Answer 6

A slow, sustained release of glucose into the blood

Question 7

What does a high glycemic index indicate?

Answer 7

A rapid, short rise in blood glucose

Question 8

When should foods with a low glycemic index be eaten?

Answer 8

3-4 hours prior to exercise

Question 9

When should foods with a high glycemic index be eaten?

Answer 9

1-2 hours before exercise, or during breaks in play

Question 10

What are the 3 types of fats?

Answer 10

• Saturated
• Trans
• Unsaturated

Question 11

Which type of fat is good?

Answer 11

Unsaturated

Question 12

What do saturated fats lead to?

Answer 12

Lead to atherosclerosis, weight gain (loss of stamina), loss of flexibility, and build up of LDL’s

Question 13

What are saturated fats high in?

Answer 13

Low density lipo proteins

Question 14

What are unsaturated fats used for?

Answer 14

Main source of energy during low intensity aerobic work.
Also carrier for vitamins A, D, E & K

Question 15

What are unsaturated fats found in?

Answer 15

Avocados

Question 16

What are trans fats?

Answer 16

Unsaturated fats which have had hydrogen ions added to them, giving them a longer shelf life.

Question 17

What are proteins used for?

Answer 17

• Muscle growth and repair
• Also make enzymes, hormones, and haemoglobin (increased O2 carrying capacity)

Question 18

When are proteins used during exercise?

Answer 18

When triglycerides and carbohydrates are low!

Question 19

What are the 6 important vitamins for exercise?

Answer 19

C, D, B1, B2, B6, and B12

Question 20

What is the exercise related function of vitamin C?

Answer 20

Maintains bones and connective tissue, therefore reducing chance of injury.

Question 21

What is the exercise related function of vitamin D?

Answer 21

Helps the body absorb calcium, leading to the strengthening of bones

Question 22

What is the exercise related function of vitamin B1?

Answer 22

Helps the nervous system stay healthy, leading to successful motor unit recruitment and spatial summation

Question 23

What is the exercise related function of vitamin b2?

Answer 23

Helps break down and release energy from food through poo.

Question 24

What is the exercise related function of vitamin b6?

Answer 24

Helps to form haemoglobin, the bloods oxygen carrier.

Question 25

What is the exercise related function of vitamin b12?

Answer 25

Makes red blood cells, which contain haemoglobin.

Question 26

What is a B complex?

Answer 26

The name given to all the B vitamins!!

Question 27

What are the 3 important minerals?

Answer 27

• Iron
• Sodium
• Calcium

Question 28

What is the function of calcium?

Answer 28

Strengthening of bones and teeth

Question 29

What is the function of sodium?

Answer 29

(Salt)
Regulates fluid levels in the body, temperature regulation

Question 30

What is the function of iron?

Answer 30

Helps form haemoglobin in red blood cells

Question 31

What are minerals known as?

Answer 31

Electrolytes

Question 32

What is the function of fibre?

Answer 32

It slows down the time it takes to digest food, leading to a slower release of energy.