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

Why are complex carbohydrates better for an athlete?

Answer 8

They provide longer lasting, slow release energy

Question 9

Give three examples of foods which are high in fat

Answer 9

Butter
Cheese
Cooking oils

Question 10

What is the function of fats?

Answer 10

Energy - low intensity, long duration

Question 11

What if the function of protein?

Answer 11

To build and repair muscle

Question 12

Give three examples of foods which are high in protein

Answer 12

Fish
Meat
Nuts
Pulses - lentils, chickpeas
Milk
Eggs

Question 13

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

Answer 13

Fats

Question 14

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

Answer 14

Protein

Question 15

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

Answer 15

Carbohydrate

Question 16

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

Answer 16

Protein

Question 17

Explain the term ‘carbo-loading’

Answer 17

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 18

When should a power athlete take on protein?

Answer 18

Immediately after they have trained

Question 19

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

Answer 19

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

Question 20

What is the function of vitamin C?

Answer 20

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

Question 21

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

Answer 21

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 22

What is the function of vitamin D?

Answer 22

Helps calcium to be absorbed which is essential for strong bones

Question 23

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

Answer 23

Strong bones will reduce the risk of injury.

Question 24

What foods are high in vitamin D?

Answer 24

milk, fish, liver, eggs

Question 25

What is the function of calcium?

Answer 25

Formation of bones and teeth. Helps to make bones strong

Question 26

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

Answer 26

Strong bone will reduce the risk of injury

Question 27

What foods are high in calcium?

Answer 27

Milk, cheese and cereals

Question 28

What is the function of iron?

Answer 28

Improves the oxygen carrying capacity of the blood

Question 29

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

Answer 29

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

Question 30

What foods are high in iron

Answer 30

Red meats | Most food have some iron in

Question 31

What is the function/s of water?

Answer 31

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

Question 32

How is water lost during exercise?

Answer 32

Through sweat

Question 33

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

Answer 33

Electrolytes (body salts)

Question 34

Define dehydration

Answer 34

The loss of water and slats for normal body function

Question 35

What is the function of fibre?

Answer 35

Adds bulk to food and aids digestion

Question 36

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

Answer 36

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

Question 37

What are the factors that affect optimum weight?

Answer 37

Height Bone structure Muscle girth Gender

Question 38

Explain how weight affects optimum weight

Answer 38

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

Question 39

Explain how bone structure affects optimum weight

Answer 39

People with heavier bone structure will normally be heavier in weight

Question 40

Explain how gender/sex can affect optimum weight

Answer 40

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 41

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

Answer 41

It might differ depending on the position they play.

Question 42

Give an example of two athletics events where optimum weight differs

Answer 42

10,000 m - light with very little fat or muscle mass | 100 m - heavier with low fat and high muscle

Question 43

Define metabolic rate

Answer 43

The rate at which our body uses energy

Question 44

Is everyone's metabolic rate different?

Answer 44

Yes

Question 45

Why should you not drink alcohol immediately after exercise?

Answer 45

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