healthy balanced diet

Question 1

macronutrients

Answer 1

•carbohydrates
•protein
•fats

Question 2

carbohydrates

Answer 2

•provides muscles with their main source of fuel for ATP resynthesis. Starches are stored in glycogen, sugars are stored as glucose in the blood
-simple
-complex

Question 3

protein

Answer 3

•made of amino acids which are essential for human life. helps with growth and development.

Question 4

fats

Answer 4

•provide muscles with a fuel for ATP resynthesis aerobically, helps the body absorb vitamins, provides protection.
-saturated
-unsaturated

Question 5

what should a healthy balanced diet include ?

Answer 5

• 2000/2500 calories
• 55% carbohydrates
• 15% protein
• no more than 30% fat
• 5 a day fruit and veg
• 2.5 litres of water

Question 6

minerals importance to performance

Answer 6

Calcium – builds strong bones
Iron – helps haemoglobin carry oxygen
Magnesium – promotes muscle and nerve function

Question 7

fibre

Answer 7

• Made of the indigestible compounds of plants
• Helps keep digestive system healthy

Question 8

hydration

Answer 8

The body consists of 60%-70% water and it helps regulate:
-Temperature
-Heart Rate
-Transportation of nutrients

Question 9

Energy Intake

Answer 9

The total energy (calories) consumed in food and drink.

Question 10

Energy Expenditure

Answer 10

The total energy (calories) burned during daily life. This will increase if physical activity increases.

Question 11

Energy Balance

Answer 11

The relationship between intake and expenditure.

Question 12

Energy In > Energy Exp

Answer 12

Consuming more calories than burning and therefore net result is weight gain. Could be positive for a rugby player trying to gain mass.

Question 13

Energy In = Energy Exp

Answer 13

Burning the same calories and they are consuming and therefore weight will remain constant. Once an athlete reaches ‘peak weight’ they will look to maintain.

Question 14

Energy In < Energy Exp

Answer 14

Burning more calories than consuming and therefore net result is weight loss. A boxer may need to employ this to make a certain weight category.

Question 15

sedentary lifestyle

Answer 15

Little or no physical activity
Eg:
-Sitting at work – office jobs
-Spending a lot time not moving - watching TV

•Don’t burn calories as quickly and increase risk of:
-CHD
-Diabetes

•Needs to watch intake of high saturated fat food groups

Question 16

active lifestyle

Answer 16

Regularly active in the daily lives
Eg active job:
-Teaching
-Builder
-Athlete

•Or that they regularly choose an active lifestyle:
-Exercise
-Sport

•Burn calories quicker and therefore need to consume more

Question 17

METs

Answer 17

Metabolic equivalent of task

Question 18

Carbohydrates importance to sports performance

Answer 18

•Glycogen and glucose are broken down in the glycolytic and aerobic energy systems
•Only fuel that can be broken down anaerobically and aerobically
•Athletes will eat a high carbohydrate load especially in the lead up to performance.

Question 19

Proteins importance to sport’s performance

Answer 19

•Strength athletes will require more protein that endurance athletes.
- A healthy diet should include enough protein for growth and repair.

Question 20

Fats importance to sports performance

Answer 20

•Fats are broken down to provide ATP in the Krebs Cycle.
- Amount of fat needed will vary in sports, prop forward in rugby compared to jockey.

Question 21

Vitamins and minerals

Answer 21

-Boost the immune system
-Support normal growth and development
-Helps cells and organs to function healthily
There are 2 types of vitamins:
Fat soluble (A,D,E,K) – dissolve in fat and can be stored
Water soluble (C,B) – need to dissolve in water before absorption. Can’t be stored.

Question 22

Vitamins importance to sports performers

Answer 22

A – aids growth and development
B – Helps make red blood cells and convert glycogen into energy
C – forms collagen for healthy bones
D – strengthens bones
K – promotes blood clotting

Question 23

Fibres importance to sports performance

Answer 23

Can help prevent
-CHD
-Weight gain
-Diabetes

Question 24

Effective hydration is crucial to sports performance as dehydration causes

Answer 24

-Impairment of concentration and judgement
-Increase in heartrate
-Increase in blood pressure