Diet And Nutrition

Question 1

Define a balanced diet

Answer 1

A diet containing the right amount of each of the 7 food groups. It is essential for optimum performance in all sporting activities

Question 2

What are the major food groups

Answer 2

Carbohydrates
Protein
Fats
Vitamins
Minerals
Fibre
Water

Question 3

What are the 2 types of carbohydrates

Answer 3

Simple and complex

Question 4

What is the difference between simple and complex carbohydrates

Answer 4

Simple are quick releasing whilst complex are slower releasing of energy over a longer period of time

Question 5

Where are complex carbs found

Answer 5

Commonly found in bread, rice, pasta and vegetables

Question 6

Where are simple carbs found

Answer 6

Found in fruits as well as processed foods and foods with refined sugar added

Question 7

What is the function of carbohydrates

Answer 7

The principal source of aerobic AND anaerobic energy

Question 8

Which food source is the only that can be broken down anaerobically

Answer 8

Carbohydrates

Question 9

What happens once carbs are digested

Answer 9

The glucose in them enters the bloodstream and then is stored in the liver

Question 10

What are the functions of fats

Answer 10

2nd major source of energy in the body, however is only aerobic
Carrier for fat soluble vitamins

Question 11

Why can fats not be used for anaerobic respiration

Answer 11

Because fats require oxygen to be broken down which isn’t available at high intensity excercise

Question 12

Which are the fat soluble vitamins

Answer 12

A D E K

Question 13

Which are the water soluble vitamins

Answer 13

B C

Question 14

What does LDL do? Is it good or bad?

Answer 14

Too much low density lipoprotein leads to fatty deposits building up in the arteries which restricts blood flow
Bad

Question 15

What does HDL do? Is it good or bad?

Answer 15

High density lipoprotein takes cholesterol away from the arteries to the liver where it is disposed of
Good

Question 16

What are the 2 types of fats

Answer 16

Saturated and unsaturated

Question 17

What do saturated do to the body? Are they good or bad for you?

Answer 17

Too much leads to weight gain, reduced stamina and flexibility and health problems like atherosclerosis They are bad for you

Question 18

What are trans fats? What can this lead to?

Answer 18

Artificial hydrogenated fats made from an industrial process which allows food to have a longer shelf life
This can lead to high levels of blood cholesterol heart disease and diabetes

Question 19

What is the function of protein

Answer 19

Muscle growth and repair
Making enzymes, hormones and haemoglobin

Question 20

What is the function of fibre

Answer 20

Aids digestion and slows down the break down of food for a more sustained release of energy

Question 21

What is the exercise related function of carbohydrates

Answer 21

Source of energy for aerobic and anaerobic energy

Question 22

What is the exercise related function of fats

Answer 22

2nd major source of energy, lower intensity long duration exercise

Question 23

What is the exercise related function of protein

Answer 23

Growth and repair
Making hormones , enzymes and haemoglobin

Question 24

What is the function of water

Answer 24

Transportation of nutrients, hormones and waste around the body
Regulating body temp

Question 25

What can a lack of water cause

Answer 25

Decreased decision making and reaction time Increased blood viscosity Increased body temp due to an inability to sweat Muscle fatigue and headaches Increased heart rate due to lower cardiac output

Question 26

What are the 3 main minerals

Answer 26

Iron Sodium Calcium

Question 27

What is the function of calcium

Answer 27

For strong bones and teeth Necessary for efficient muscle and nerve contraction

Question 28

What is the function of iron? What can a lack of iron lead to

Answer 28

Helps form haemoglobin in RBCs which helps transport oxygen improving stamina and endurance Lack of iron leads to anaemia

Question 29

What is the function of sodium? What can too much lead to

Answer 29

Regulates fluid levels in the body Too much leads to an increase in bp which leads to increased risk of a stroke

Question 30

Define atherosclerosis

Answer 30

Where the arteries become clogged by fatty acids

Question 31

Define buffering

Answer 31

The ability of the blood to compensate for the build up of lactic acid or hydrogen ions to maintain pH levels

Question 32

What is lactic acid? What does it do?

Answer 32

A by product of anaerobic respiration As it builds up it causes fatigue

Question 33

What are hydrogen ions responsible for?

Answer 33

The acidity of blood