PE

Question 1

Components of a balanced diet

Answer 1

Protein
Fat
Carbohydrates
Water
Dietary fiber
Minerals 
Vitamins

Question 2

What is the function of carbohydrates?

Answer 2

Main energy supply

Available for immediate energy

Question 3

How is carbohydrates used?

Answer 3

Absorbed as glucose in small intestine

Excess stored as muscle and liver glycogen and as fat

Question 4

What is the function of fats?

Answer 4

Secondary energy supply

Energy source for long duration low intensity aerobic exercise

Question 5

What is proteins used for?

Answer 5

Used for growth and repair by all tissues
Used as energy source when body is depleted of CHO and fat
Used as energy supply

Question 6

What is vitamins used for?

Answer 6

Organic substances used for crucial function in almost all bodily functions
Regulate metabolism 
Facilitate energy release
Bone formation
Tissue synthesis

Question 7

Function of mineral

Answer 7

Calcium = structure in bones and teeth
Iron = red blood cell production
Other minerals assist in synthesising glycogen,fat and protein

Question 8

Function of dietary fibre

Answer 8

Give bulk to food residues in the intestines

Aid gastrointestinal functioning

Question 9

Function of water

Answer 9

Transports nutrients and leaves the body in urine and faces
Lubricates joints, keeping bony surfaces from grinding against each other
Provides structure and form to the body

Question 10

What is energy balance?

Answer 10

Neutral energy balance
Energy intake = Energy expenditure
Positive energy balance

Question 11

How to create a positive energy balance?

Answer 11

More energy is eaten as food than energy via exercise

Question 12

What is excess carbohydrates stored as?

Answer 12

Glycogen

Question 13

How is carbohydrates stored?

Answer 13

When glycogen stores are filled, CHO with fat intake are converted to fatty acids and glycerol which are then stored as triglycerides or fat in adipose tissues, around major organs, underneath the skin, and in the skeletal system

Question 14

What causes coronary heart disease/hypertension?

Answer 14

Excessive weight gain

Question 15

How to control obesity?

Answer 15

To shift the energy relationship so that the energy output exceeds energy intake- aka negative energy balance
energy intake < energy expenditure
More energy expended than eaten

Question 16

How do you manipulate diet to account for intensity and duration for exercise?

Answer 16

Glycogen - any type of exercise
60 and 70% of daily energy intake from carbohydrates
The longer the duration, the greater the % of CHO intake
Marathon running = dietry manipulation technique (carbo-loading) = increase muscle glycogen store

Question 17

What is carbo-loading/

Answer 17

A process where extra carbohydrate is taken in after short period of carbohydrate starvation

Question 18

Why eat 2 hours before exercise?

Answer 18

Increases blood glucose concentrations and hence stimulating the greater insulin release needed to covert glucose to glycogen

Question 19

What is protein needed for?

Answer 19

Additional protein intake is needed to compensate for increased muscle breakdown that happens during and after exercise
Build up new muscle cells
Strength training

Question 20

What part of the balanced diet plate should be restricted and when can it be used?

Answer 20

Fat intake

Unless additional body mass is required,sumo wrestling

Question 21

Which fat is preferable?

Answer 21

Unsaturated fats

Question 22

How to get the right balance of vitamins and minerals?

Answer 22

Daily recommended intake of fresh fruit/vegetables

Question 23

When and what should you eat before and exercise period?

Answer 23

Food should be eaten 3-4 hours prior to competition so that it is well digested and absorbed into the bloodstream
Meal should be high in carbohydrates, low in fat and moderate in fibre to aid digestive process