Dietary + Nutrition + Hydration + Vitamins and Minerals

Question 1

Define a Balanced Diet

Answer 1

Balanced Diet - Taking in the right amount of energy to match the level of expenditure / exercise

Question 2

How much of each Micro nutrients should be included in a Balanced Diet? (in percentage)

Answer 2

Micro nutrients in a Balanced Diet
- Carbohydrates = 55%
- Protein = 15%
- Fats = <30%

Question 3

What is a Carbohydrate?

Answer 3

Carbohydrate - Main source of energy, essential for providing energy to the muscles

Question 4

What foods can Carbohydrates been found in?

Answer 4

Carbohydrates can be found in:
- Bread
- Pasta
- Rice
- Sugars (honey)

Question 5

What are the two types of Carbohydrates?

Answer 5

Types of Carbohydrates
- Simple Carbohydrates
- Complex Carbohydrates

Question 6

What are Complex Carbohydrates?

Answer 6

Complex Carbohydrates - Releases energy steadily over a long period of time, compared to simple carbohydrates

Question 7

What are Simple Carbohydrates?

Answer 7

Simple Carbohydrates - Releases energy rapidly / instantly

Question 8

Where are excess Carbohydrates stored?

Answer 8

Excess Carbohydrates are stored in the Liver and Muscles as Glycogen

Question 9

What happens if there are too much Carbohydrates?

Answer 9

When there is too much Carbohydrates, they are turned into Fat, these are called Triglycerides

Question 10

How much does Carbohydrates account for in energy during Physical Activity / Sports?

Answer 10

Carbohydrates count for 75% of energy for Physical Activity / Sports

Question 11

What is Protein?

Answer 11

Protein - Essential for growth and repair of muscle cells and the production of haemoglobin

Question 12

What foods can Protein be found in?

Answer 12

Protein can be found in:
- (Red) Meat
- Fish
- Eggs

Question 13

What are Fats?

Answer 13

Fats - Insulate and cushion organs and provide an energy source

Question 14

What are the two Types of Fats?

Answer 14

Types of Fats
- Saturated Fats
- Unsaturated Fats

Question 15

What type of Fats are beneficial to athletes, and why?

Answer 15

Unsaturated Fats are beneficial for athletes because:
- Boost oxygen uptake / delivery
- Improve endurance rates
- Increase recovery time
- Reduce swelling + inflamation

Question 16

When are Fats used as an energy source?

Answer 16

Fats are used for energy at low-moderate intensity exercise (aerobic)

Question 17

What micro nutrient is used for energy during low-moderate intensity exercise?

Answer 17

Fats are used for energy at low-moderate intensity exercise

Question 18

What micro nutrient is used for energy during aerobic exercise?

Answer 18

Fats are used for energy during aerobic exercise

Question 19

What micro nutrient is used for energy during high intensity exercise?

Answer 19

Carbohydrates are used for energy during high intensity exercise

Question 20

What micro nutrient is used for energy during anaerobic exercise?

Answer 20

Carbohydrates are used for energy during anaerobic exercise

Question 21

What food can Unsaturated Fats be found?

Answer 21

Unsaturated Fats can be found in Fish

Question 22

Why is Hydration important?

Answer 22

Hydration is needed to carry nutrients around the body

Question 23

Why do sport drinks contain Sugar (Glucose) and Salts (Electrolytes)?

Answer 23

To replace fluids lost through sweat

Question 24

What are the impacts of Hydration?

Answer 24

Impacts of Hydration
- Regulate temperature
- Maintain concentration
- Improve muscle contraction

Question 25

What are the impacts of Dehydration?

Answer 25

Impacts of Dehydration - Decrease sweat levels - Decrease skill level - Fatigue - Increase muscle cramps - Increase body temperature - Increase heart rate / Decrease stroke volume - Increase blood viscosity (-> Bloodclots -> Heart attack) - Decrease in oxygen levels to working muscles

Question 26

Why are Vitamins important?

Answer 26

Vitamins are required for: - Blood clotting - Eye - Skin - Connective tissue - Bone health - Reduce illness

Question 27

What food can Vitamins be found in?

Answer 27

Vitamins can be found in: - Fruits - Vegetables

Question 28

What is a Fat soluble?

Answer 28

Fat soluble - Vitamins stored in the body

Question 29

What is the function of Vitamin A

Answer 29

Vitamin A - Needed for growth + vision

Question 30

What is the function of Vitamin D

Answer 30

Vitamin D - Needed for strong bones (preventing injury)

Question 31

What is the function of Vitamin C

Answer 31

Vitamin C - Good for skin + strong immune system

Question 32

What is a Water soluble?

Answer 32

Water soluble - Cannot be stored, need to be consumed regularly

Question 33

Why are Minerals important?

Answer 33

Minerals - Needed for healthy bones and teeth and to build other tissues - Help in many chemical reactions in the body

Question 34

Why is Calcium important?

Answer 34

Calcium - Needed for strong bones and muscular contractions

Question 35

Why is Iron important?

Answer 35

Iron - Used when making red blood cells

Question 36

What is Fibre?

Answer 36

Fibre - Needed to maintain function of the digestive system

Question 37

What is the impact of Good Digestion?

Answer 37

Good digestion means the body gets the nutrients to perform efficiently and maintain health

Question 38

What food can Fibre be found in?

Answer 38

Fibre can be found in: - Fruit - Vegetables - Baked potato - Beans - Wholemeal bread