Soc 25 : Energy Use , Diet , Nutrition And Hydration

Question 1

What are macronutrients ?

Answer 1

Types of food you need in large amounts including : carbohydrates , fats and protiens

Question 2

What are micronutrients ?

Answer 2

Needed for normal growth but only in small amounts including : vitamins , minerals , water and fibre

Question 3

What are the 7 elements of a balanced diet ?

Answer 3

Fats
Protiens
Vitamins
Water
Fibre
Carbohydrates
Minerals

Question 4

What is the purpose of carbohydrates ?

Answer 4

They provide primary fuel for physical activity especially during prolonged or high -intensity activity . They help maintain energy levels , delay fatigue and support recovery

Question 5

What are complex carbohydrates ?

Answer 5

(Starch - longer releasing lasting energy ) such as : bananas , brown rice , pasta , potatoes .

Question 6

What are simple carbohydrates ?

Answer 6

(Sugars - quick energy release ) found in sugar , fruit and sweets . But can cause energy spikes and crashes

Question 7

What are the purpose fats ?

Answer 7

They provide a concentrated energy source , essential for long duration , moderate sports . They support endurance by spiking glycogen stores . Healthy fats are energy efficient and give you long term resilience .

Question 8

What is the purpose of proteins ?

Answer 8

They supports muscle repair , recovery and growth , making them crucial for athletes . They aid reducing soreness , maintain muscle mass and repairing fibres . Some include : lean meats , eggs , dairy

Question 9

What is the purpose of vitamins ?

Answer 9

A balanced supply of vitamins is essential for the body to function properly . They give you : good skin , vision , red blood cell formation , healing , healthy teeth and bones , blood clotting

Question 10

What is the purpose of minerals ?

Answer 10

Essential for a healthy body . 2 key minerals needed as an athlete : calcium - increases strength of bones . Iron - increases amount of oxygen carrying capacity in blood .

Question 11

What is the purpose of water ?

Answer 11

Transports : nutrients , waste and hormones through the body while regulating electrolyte distribution . During exercise you lose electrolytes because we sweat . You also need water for hydration and a good performance

Question 12

What is the purpose of fibre ?

Answer 12

Supports digestive system , helping eliminate waste products and good digestive health . Prevents disease and promotes good wellbeing . Ensures body’s optimum performance and recovery .

Question 13

What is carb-loading ?

Answer 13

Carb-loading is a strategy used to maximise glycogen stores in muscles before endurance events . It involves increasing carb intake in leading days to the event , while reducing exercise intensity . Helps provide sustained energy during prolonged activities

Question 14

What factors affect your optimum body weight ?

Answer 14

Sportspeople need to know their optimum body weight - the most favourable weight to produce their best performance in their sport . Alot of factors affect your optimum body weight : bone structure , height , muscle girth and gender

Question 15

Why do power athletes require more protein than other athletes ?

Answer 15

Optimum weight varies across different sports because body composition affects performance . In power based sports like rugby , greater muscle mass enhances strength meaning more protein is needed . While high power to weight ratio benefits sports like gymnastics and cycling .

Question 16

Why is hydration important ? When should you hydrate when exercising ?

Answer 16

Hydration is important because it means the body has the correct amount of water in cells , tissues and organs to function correctly . You should hydrate 2-3 hours before and a small bit 30-40mins away , during exercise sip regularly every 15-20mins , after exercise replace lost fluid and electrolyte balance