Energy use, Diet, Nutrition and Hydration

Question 1

What are the 7 elements to a balanced diet?

Answer 1

Carbohydrates 
Fats 
Proteins 
Vitamins
Minerals 
Water 
Fibre

Question 2

What are macronutrients?

Answer 2

Macronutrients are the types of food that you need in large amounts in your diet. These are: carbohydrates, proteins, fats.

Question 3

Where are carbohydrates stored?

Answer 3

Carbohydrates are stored in the muscles and the liver as glycogen, which is converted quickly into glucose and used to provide energy.

Question 4

Where are complex carbohydrates found?

Answer 4

Complex carbs are found in natural foods such as bananas, brown rice, nuts, wholemeal pasta.

Question 5

Where are simple carbohydrates found?

Answer 5

Simple carbs are found in their natural forms in fruit and vegetables, and in their refined form in biscuits, cakes, chocolate.

Question 6

What do fats do?

Answer 6

Fats provide us with energy.

Question 7

Where are fats found?

Answer 7

Fats are found in butter, margarine and cooking oils. Also, they are found in bacon, cheese, oily fish and nuts.

Question 8

Why are proteins important?

Answer 8

Proteins are important to help build muscles and to repair damaged tissue.

Question 9

Where are proteins found?

Answer 9

Proteins are found in meat, poultry, fish, dairy products, pasta, rice, etc.

Question 10

What athlete would need to consume more fats in their diet?

Answer 10

Sumo wrestlers so they can add weight.

Question 11

What athlete needs to consume more protein in their diet?

Answer 11

Sprinters need more protein, for explosive strength and muscle.

Question 12

What athlete needs to consume more carbohydrates in their diet?

Answer 12

Marathon runners need more carbs to allow them to run further and faster.

Question 13

Why do people do carbo-loading?

Answer 13

Carbo-loading maximises the stores of glycogen (or energy) in their muscles and liver.

Question 14

Within what time period should you consume carbohydrates after a race or event?

Answer 14

In the first 2 hours after the race.

Question 15

What is the ideal time to have protein?

Answer 15

Immediately after exercise.

Question 16

What are micronutrients?

Answer 16

Micronutrients are the parts of your food that you need for normal growth, but only in small amounts.

Question 17

Why are vitamins essential for the body to function properly?
Vitamins are essential for:

Answer 17

Good vision.
Good skin. 
Red blood cell formation.
Healing. 
Healthy bones and teeth.
Blood clotting.

Question 18

What are the two groups that vitamins come in?

Answer 18

• Water-soluble vitamins (can be dissolved in water).

- Fat-soluble vitamins (can be dissolved in fat).

Question 19

What does vitamin A do?

Answer 19

It is necessary for vision and helps to prevent blindness.

Question 20

What foods is vitamin A found in?

Answer 20

Milk, cheese, egg yolk and carrots.

Question 21

Why do we need vitamin B?

Answer 21

To release carbohydrates for working muscles.

Question 22

What foods contain vitamin B?

Answer 22

Wholegrains, nuts and meat.

Question 23

Why do we need vitamin C?

Answer 23

Vitamin C helps healing, fights infection and helps to maintain the bones, teeth and gums.

Question 24

What foods in vitamin C found in?

Answer 24

Fruit and vegetables.

Question 25

Why do we need vitamin D?

Answer 25

Vitamin D is needed for the absorption of calcium, which is necessary for healthy bones.

Question 26

What foods is vitamin D found in?

Answer 26

Milk, fish, liver and eggs.

Question 27

Why do we need vitamin E?

Answer 27

Vitamin E is needed for growth and development.

Question 28

What foods is vitamin E found in?

Answer 28

Wholemeal bread and cereals.

Question 29

What are the two key minerals needed for a sportsperson?

Answer 29

Calcium.

Iron.

Question 30

Why does a sportsperson need calcium?

Answer 30

Calcium is important in the formation of bones and teeth.

Calcium also helps make bones stronger and prevent osteoporosis.

Question 31

What foods is calcium found in?

Answer 31

Milk, cheese and cereals.

Question 32

What foods is iron found in?

Answer 32

Found in many foods, including meats.

Question 33

Why does a sportsperson need iron?

Answer 33

Without iron, the blood would not be able to carry oxygen around the body.

Question 34

Why does a sportsperson need water in the body?

Answer 34

Water transports nutrients, waste and hormones around the body and controls the distribution of electrolytes (or body salts).

Question 35

Why is having water in the body important during exercise?

Answer 35

Water controls your body temperature in a competitive situation and keeps you hydrated.

Question 36

What does fibre do?

Answer 36

Fibre adds bulk to food and aids the functioning of the digestive system. Fibre also gets rid of waste products.

Question 37

What are the two types of fibre?

Answer 37

Soluble.

Insoluble.

Question 38

What does soluble fibre do?

Answer 38

Helps to reduce cholesterol.

Question 39

What does insoluble fibre do?

Answer 39

Keeps the bowel healthy.

Question 40

What are food examples of soluble fibre?

Answer 40

Oats, barley, fruit, root vegetables.

Question 41

What are food examples of insoluble fibre?

Answer 41

Wholemeal, cereals, wholemeal bread, nuts.

Question 42

What factors affect optimum weight?

Answer 42

• Height (Taller people are generally heavier).
• Bone structure (Heavy bone structure= heavier in weight).
• Muscle girth (People with bigger muscles will weigh more).
• Gender (Men have heavier bone structure and bigger muscle girth).

Question 43

What is metabolic rate?

Answer 43

The rate of using up energy.

Question 44

What is the average amount of calories for a man per day?

Answer 44

2500 calories