Diet And Nutrition

Question 1

Define healthy balanced diet

Answer 1

A way of eating all the right nutrients the body needs to remain healthy

Question 2

Define a nutrient

Answer 2

A nutrient is is a substrate that provides nourishment and is essential for life and growth

Question 3

What are the GVMT guidelines for male and female calorie consumption per day

Answer 3

1. 2550 for males

2. 1940 for females

Question 4

What does the GVMT recommend our macronutrient breakdown should be

Answer 4

55% carbohydrates
15% protein
30% fats

Question 5

How much water does the GVMT recommend we drink every day

Answer 5

2.5 litres

Question 6

How many fruit and veg does the GVMT recommend we eat every day and why

Answer 6

5 to provide vitamins, minerals and fibre

Question 7

Define what a sports supplement is

Answer 7

A product used to enhance athletic performance

Question 8

Name the 7 food groups

Answer 8

Protein
Carbohydrates
Fats
Vitamins
Minerals
Fibre
Water

Question 9

What is the main function of carbohydrates

Answer 9

Provides muscles with the main fuel for ATP resynthesis

Question 10

What are the two ways carbohydrates are stored

Answer 10

1. Starch stored in muscles and liver as glycogen

2. Sugars stored in the blood as glucose

Question 11

Name 2 importances of carbohydrates to performers

Answer 11

1. Only macronutrient that can be used aerobically and anaerobically
2. Sugars are broken down quickly for a short burst of energy

Question 12

What 3 functions of protein do you need to know

Answer 12

1. Made of amine acids
2. 20 essential amino acids
3. Amino acids build and repair muscle

Question 13

Name 2 importance’s of protein to performers

Answer 13

1. Build and repair muscle tissue

2. Enzyme production

Question 14

Why are unsaturated fats healthy (2 things)

Answer 14

1. Reduce levels of LDL in the blood

2. Reduce risk of CHD

Question 15

Why are saturated fats bad for you

Answer 15

1. Increase levels of LDL in the blood

2. Increase risk of CHD

Question 16

Name 3 functions of fats

Answer 16

1. Makes an protective cushion around internal organs
2. Helps the body absorb vitamins
3. Provides energy for aerobic ATP re-synthesis

Question 17

Name 2 importance’s of fats to performers

Answer 17

1. Can manipulate diet based on sporting goals

2. FFA broken down further for low intensity aerobic exercise

Question 18

Name 2 functions of minerals

Answer 18

1. Boost immune system

2. Supports normal growth and development

Question 19

Name 2 examples of minerals and what they do

Answer 19

1. Iron helps make haemoglobin
2. Calcium helps build strong bones
3. Magnesium promotes muscle and nerve function

Question 20

What are the fat soluble vitamins and how are they stored

Answer 20

1. ADEK

2. Dissolve in fat and can be stored in the body

Question 21

What are the water soluble vitamins and why cant they be stored

Answer 21

1. BC

2. Dissolve in water so we pee them out so need to constantly replenish them

Question 22

Name 2 examples of how vitamins help performers

Answer 22

1. A aids growth and development
2. B helps make red blood cells and convert glycogen to energy
3. C forms collagen for healthy bones
4. D strengthens bones
5. K promotes blood clotting

Question 23

What is fibre

Answer 23

Fibre is made out of indigestible parts of plants

Question 24

What is fibres main function

Answer 24

To keep the digestive system healthy

Question 25

Name 3 ways fibre benefits performers

Answer 25

1. Prevents CHD 2. Prevents weight gain 3. Prevents diabetes

Question 26

What % blood plasma is made of water

Answer 26

90%

Question 27

Name 3 functions of water

Answer 27

1. Regulates body temp 2. Regulates HR 3. Transports essential nutrients

Question 28

Name 3 effects of dehydration

Answer 28

1. Increases perceived effote 2. Increased blood viscocity 3. impares concentration and judgement