1.3 Energy use, diet, nutrition and hydration

Question 1

What are the components of a balanced diet?

Answer 1

Carbohydrates
Fates
Proteins
Vitamins
Minerals
Water
Fibre

Question 2

What are the three macro nutrients?

Answer 2

Carbohydrates
Fates
Proteins

Question 3

What are the two micro nutrients?

Answer 3

Vitamins

Minerals

Question 4

What is the main function of carbohydrates?

Answer 4

For energy

Question 5

What are the two types of carbohydrate?

Answer 5

Complex

Simple

Question 6

Give three different foods which are complex carbohydrates

Answer 6

Potatoes
Brown rice
Wholemeal pasta
Wholemeal bread

Question 7

Give three foods which are simple carbohydrates

Answer 7

Natural - fruit

Refined - biscuits, chocolate cakes

Question 8

What is carbohydrate stored as in the muscles?

Answer 8

Carbohydrate

Question 9

Why are complex carbohydrates better for an athlete?

Answer 9

They provide longer lasting, slow release energy

Question 10

Give three examples of foods which are high in fat

Answer 10

Butter
Cheese
Cooking oils

Question 11

What is the function of fats?

Answer 11

Energy - low intensity, long duration

Question 12

What if the function of protein?

Answer 12

To build and repair muscle

Question 13

Give three examples of foods which are high in protein

Answer 13

Fish
Meat
Nuts
Pulses - lentils, chickpeas
Milk
Eggs

Question 14

What sort of foods would a person with a vegan diet get their protein from?

Answer 14

Pulses - lentils, chickpeas, beans

Nuts

Question 15

Different sports require different amounts of the macro nutrients.
What macro nutrient would a sumo wrestler need more of?

Answer 15

Fats

Question 16

Different sports require different amounts of the macro nutrients.
What macro nutrient would a sprinter need more of?

Answer 16

Protein

Question 17

Different sports require different amounts of the macro nutrients.
What macro nutrient would a marathon runner need more of?

Answer 17

Carbohydrate

Question 18

Following exercise how soon after should you replace the carbohydrate used?

Answer 18

Within two hours

Question 19

What macro nutrient is important for an athlete following training and competition to ensure maximum recovery?

Answer 19

Protein

Question 20

Explain the term ‘carbo-loading’

Answer 20

The process where the week before a competition an endurance athlete will eat more carbohydrate than normal to build up their stores. This ensures they have maximum energy available for competition.

Question 21

When should a power athlete take on protein?

Answer 21

Immediately after they have trained

Question 22

Why is it important for a power athlete to take on protein immediately after they have trained?

Answer 22

Protein synthesis is at its highest
Minimise additional protein being broken down
Helps build muscle

Question 23

What is the function of vitamins?

Answer 23

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

Question 24

What is the function of vitamin C?

Answer 24

Helps to support the immune system, allows you to fight infection

Question 25

Why is it important for athletes to have sufficient levels of vitamin C in their diet?

Answer 25

It helps with the immune system. This reduced their chance of becoming ill. If they are ill they will not be able to train or compete at their best.

Question 26

What food are high in vitamin C?

Answer 26

Fruit and vegetables | Citrus fruits such as oranges and grapefruit

Question 27

What is the function of vitamin D?

Answer 27

Helps calcium to be absorbed which is essential for strong bones

Question 28

Why is it important for athletes to have sufficient levels of vitamin D in their diet?

Answer 28

Strong bones will reduce the risk of injury.

Question 29

What foods are high in vitamin D?

Answer 29

milk, fish, liver, eggs

Question 30

What is the function of calcium?

Answer 30

Formation of bones and teeth. Helps to make bones strong

Question 31

Why is it important for athletes to have sufficient levels of calcium in their diet?

Answer 31

Strong bone will reduce the risk of injury

Question 32

What foods are high in calcium?

Answer 32

Milk, cheese and cereals

Question 33

What is the function of iron?

Answer 33

Improves the oxygen carrying capacity of the blood

Question 34

Why is it important for athletes to have sufficient levels of iron in their diet?

Answer 34

The more oxygen that can be carried the longer an athlete can work aerobicaly

Question 35

What foods are high in iron

Answer 35

Red meats | Most food have some iron in

Question 36

What is the function/s of water?

Answer 36

Holds oxygen Main component of many cells Transports nutrients, waste and hormones Controls the distribution of electrolytes (body salts)

Question 37

How is water lost during exercise?

Answer 37

Through sweat

Question 38

As well as water what else is lost in our sweat?

Answer 38

Electrolytes (body salts)

Question 39

Define dehydration

Answer 39

The loss of water and slats for normal body function

Question 40

Define hydrate

Answer 40

Take on water

Question 41

Why is it important to remain hydrated when exercising?

Answer 41

Dehydration means the body cannot function properly and therefore performance decreases

Question 42

Is it best to hydrate at regular intervals or at the end of competition?

Answer 42

Regular intervals

Question 43

What is an isotonic drink?

Answer 43

A drink that contains electrolytes and carbohydrate to help replace what has been lost

Question 44

What is the function of fibre?

Answer 44

Adds bulk to food and aids digestion

Question 45

What is the consequence of not having enough fibre in your diet?

Answer 45

You cannot remove waste products. If these build up in your body it can lead to disease.

Question 46

Define the term optimum weight

Answer 46

The most favourable weight for a person to produce their best performance

Question 47

What are the factors that affect optimum weight?

Answer 47

Height Bone structure Muscle girth Gender

Question 48

Explain how weight affects optimum weight

Answer 48

A taller person is most likely to be heavier than a shorter person

Question 49

Explain how bone structure affects optimum weight

Answer 49

People with heavier bone structure will normally be heavier in weight

Question 50

Explain how muscle girth affects optimum weight

Answer 50

People with bigger muscles will weigh more

Question 51

Explain how gender/sex can affect optimum weight

Answer 51

For a man and woman of the same height the man is likeley to weigh more as a result of denser bones and greater muscle girth

Question 52

How might the optimum weight differ for two people who play the same sport on the same team?

Answer 52

It might differ depending on the position they play.

Question 53

Give an example of two athletics events where optimum weight differs

Answer 53

10,000 m - light with very little fat or muscle mass 100 m - heavier with low fat and high muscle Hammer - heavier with higher fat and muscle than other events

Question 54

Define metabolic rate

Answer 54

The rate at which our body uses energy

Question 55

Is everyone's metabolic rate different?

Answer 55

Yes

Question 56

What is the average number of calories a woman should consume each day?

Answer 56

2000 kcal

Question 57

What is the average number of calories a man should consume each day?

Answer 57

2500 kcal

Question 58

Why does the average number of calories differ between men and women?

Answer 58

Men tend to be taller and heavier and therefore require more energy

Question 59

What tow things must be considered when deciding how many calories a person needs?

Answer 59

1. Metabolic rate | 2. Activity levels

Question 60

Can a person change their metabolic rate?

Answer 60

No. A person's metabolic rate may change over the course of their life

Question 61

What is the recommended amount of water a person should have per day?

Answer 61

Men - 2.5 litres | Women - 2 litres

Question 62

Why should you not drink alcohol immediately after exercise?

Answer 62

It is a diuretic meaning it will make your body produce more urine and this removes water from your body.