Diet

Question 1

What are the 7 factors to a balanced diet?

Answer 1

Carbohydrates, fats, proteins, vitamins, minerals, fibre and water

Question 2

What is the main source of energy used by the body?

Answer 2

Carbohydrates

Question 3

What are the 2 types of carbohydrates?

Answer 3

Simple carbohydrates and complex carbohydrates

Question 4

What are examples of simple carbohydrates?

Answer 4

Fruits/anything with refined sugar

Question 5

What are examples of complex carbohydrates?

Answer 5

Bread, pasta, rice and vegetables

Question 6

Where does the energy come from in carbohydrates?

Answer 6

Carbohydrates are eaten
They are converted into glucose
The glucose is then stored in the muscles and liver as glycogen

Question 7

What is glycaemic index?

Answer 7

The release rate of carbohydrates and is important when considering training

Question 8

What is a low glycaemic index?

Answer 8

Slow, sustained release of glucose to the blood

Question 9

What is a high glycaemic index?

Answer 9

Rapid, short rise in blood glucose

Question 10

What is food is required for a low glycaemic index?

Answer 10

• Beans on brown toast
• Pasta or rice with vegetable based sauce
• Cereal
• Crumpets

Question 11

When should food be eaten for a low glycaemic index?

Answer 11

Should be eaten 3-4 hours prior to exercise

Question 12

What foods are required for a high glycaemic index?

Answer 12

• Fruit smoothies
• Cereal bars
• Yoghurt
• Fruit

Question 13

What foods are saturated fats found in?

Answer 13

Found in sweet and savoury foods, and animal sources

Question 14

What does too much of saturated fats lead to?

Answer 14

Weight gain (which will affect stamina), loss of flexibility, and a build up of cholesterol

Question 15

What is cholesterol carried by in the blood?

Answer 15

HDLs and LDLs

Question 16

What do LDLs do?

Answer 16

Deposits cholesterol in the arteries

Question 17

What do HDLs do?

Answer 17

Takes cholesterol to the liver to be disposed of

Question 18

What are trans fats?

Answer 18

A type of unsaturated fats

Question 19

What foods are trans fats found in?

Answer 19

Found in meat and dairy products that have gone through an industrial process - the process adds hydrogen which gives the product a longer shelf life

Question 20

What foods are unsaturated fats found in?

Answer 20

Found in fish, nuts, avocados

Question 21

What fats are the main source of energy during low intensity aerobic work?

Answer 21

Unsaturated fats - they can’t be used without oxygen

Question 22

What vitamins are unsaturated fats the carriers for?

Answer 22

Vitamins A, D, E and K

Question 23

What foods are proteins found in?

Answer 23

Found in meat, fish, eggs and dairy products

Question 24

What are proteins used for?

Answer 24

Muscle growth and repair

Question 25

What do proteins make?

Answer 25

Enzymes, hormones and haemoglobin

Question 26

When are proteins used as an energy source?

Answer 26

Only used as an energy source when glycogen and fats stores are low

Question 27

Who mainly uses protein?

Answer 27

Power/strength athletes to repair muscle damage and promote muscle growth

Question 28

What food contains vitamin C?

Answer 28

Green fruit and veg

Question 29

What contains vitamin D?

Answer 29

Mainly comes from sunlight, can be found in oily fish

Question 30

What foods contain vitamin B1?

Answer 30

Egg, bread, nuts, red meat, cereal

Question 31

What foods contain vitamin B2?

Answer 31

Dairy, vegetables, eggs, cereals and fruit

Question 32

What foods contain vitamins B6?

Answer 32

Meat, fish, eggs, bread, veg, cereals

Question 33

What foods contain vitamin B12?

Answer 33

Red meat, dairy products, fish

Question 34

What are the exercise related functions for vitamin C?

Answer 34

- Protect cells - Maintain bones, teeth and gums, connective tissues

Question 35

What are the exercise related functions for vitamin D?

Answer 35

- Helps the body absorb calcium

Question 36

What are the exercise related functions for vitamin B1?

Answer 36

- Keeps nervous system healthy - Helps break down and release energy from food

Question 37

What are the exercise related functions for vitamin B2?

Answer 37

- Keeps nervous system healthy - Helps break down and release energy from food

Question 38

What are the exercise related functions for vitamin B6?

Answer 38

- Helps form haemoglobin - helps store protein/carbohydrate

Question 39

What are the exercise related functions for vitamin B12?

Answer 39

- Makes red blood cells - Releases energy from food

Question 40

What are the 3 main minerals?

Answer 40

Calcium, sodium and iron

Question 41

What is the function of calcium?

Answer 41

Needed for strong bones and teeth

Question 42

What is the function of sodium?

Answer 42

Regulates fluid levels in the blood

Question 43

What does too much sodium lead to?

Answer 43

An increase in blood pressure which can lead to a heart attack

Question 44

What is the function of iron?

Answer 44

Helps form haemoglobin in red blood cells

Question 45

What does a lack of iron lead to?

Answer 45

Can lead to amenia

Question 46

What is the function of fibre?

Answer 46

Used to cause bulk in the small intestine - helps to prevent constipation

Question 47

Why is fibre important in exercise?

Answer 47

It slows down the time it takes to break down food - this leads to a slower release of energy