Energy Use, Diet, Nutrition And Hydration

Question 1

7 elements of a balanced diet

Answer 1

• Carbohydrates
• Fats
• Proteins
• Vitamins
• Minerals
• Water
• Fibre

Question 2

What are the 3 macronutrients?

Answer 2

Needed in large amounts

• Carbohydrates
• Proteins
• Fats

Question 3

Examples of Complex Carbohydrates and daily intake

Answer 3

Natural foods such as brown rice, bananas, wholemeal bread, wholemeal pasta, nut and potatoes. These foods provide slow release energy and should make up about 50% of your daily intake

Question 4

Example of Simple Carbohydrates

Answer 4

Found in their natural form in fruits and veg, and in their refined form in biscuits, cakes, chocolate and confectionery

Question 5

Fats

Answer 5

Provide energy and together with glycogen help muscles work. Fats are found in butter, margarine and cooking oils. Fats should make up about 30% of your daily intake

Question 6

Proteins

Answer 6

Help build muscle and repair damaged tissues. Important especially for strength athletes, such as rugby players and shot and hammer throwers. During extended periods of exercise proteins are even used for energy

Question 7

When is the best time for protein intake?

Answer 7

Just after exercise

Question 8

What are micronutrients?

Answer 8

Are parts of your food that you need for normal growth in small amounts. Vitamins and Minerals.

Question 9

Vitamins are essential for…

Answer 9

• Good skin
• Good Vision
• Red blood cell formation
• Healing
• Healthy bones and teeth
• Blood clotting

Question 10

Vitamin A

Answer 10

Found in milk, cheese, egg yolk, liver and carrots and is necessary for vision and prevents night blindness

Question 11

Vitamin B1

Answer 11

Found in wholegrains, nuts and meat and is needed to release carbohydrate for working muscles

Question 12

Vitamin C

Answer 12

Found in fruit and vegetables and helps healing, fights infection and helps to maintain bones, teeth and gums

Question 13

Vitamin D

Answer 13

Found in milk, liver, fish, eggs and sunshine and is needed for the absorption of calcium, which is necessary for healthy bones

Question 14

Vitamin E

Answer 14

Found in vegetable oil, wholemeal bread and cereals and is needed for growth and development

Question 15

What are the 2 key minerals needed in the body

Answer 15

Calcium and Iron

Question 16

Where is calcium found and how does calcium benefit a performer?

Answer 16

Calcium is found in milk and cheese and is important for the formation of bones and teeth. Calcium reduces the chance of osteoporosis and increases the amount of weight your body can hold.

Question 17

Where is iron found and how does it benefit a performer?

Answer 17

Iron…

Question 18

What does water do?

Answer 18

Transports nutrients, waste and hormones around the body and controls the distribution of electrolytes.
(Water contains oxygen)

Question 19

Optimum weight

Answer 19

The most favourable weight to produce their best performance in their sport

Question 20

What are the factors affecting optimum weight?

Answer 20

• Height
• Bone structure
• Muscle girth
• Gender