Topic 1.1.5 Your personal health and well being (DIET)

Question 1

What are the two types of Carbohydrates?

Answer 1

complex and simple

Question 2

Carbohydrates give us

Answer 2

energy

Question 3

Complex carbohydrates are referred to as….

Answer 3

starch

Question 4

Complex carbohydrates can be found in…

Answer 4

Natural foods such as: - bananas - brown rice - wholemeal bread/pasta - nuts - potatoes

Question 5

Carbohydrates should be what % of our daily intake

Answer 5

50%

Question 6

Simple carbohydrates are referred to as…

Answer 6

sugars

Question 7

Simple carbohydrates can be found in…

Answer 7

Fruit and vegetables

Question 8

Carbohydrates are stored…

Answer 8

in the muscles and the liver as glycogen. This is then converted into glucose for energy

Question 9

Which provides a slower and long lasting release of energy? (complex/simple carbohydrate)

Answer 9

Complex carbohydrate

Question 10

Fats are important as they…

Answer 10

provide energy and help muscles to work

Question 11

Fats can be found in…

Answer 11

butter, margarine and cooking oils. Bacon, cheese, and nuts

Question 12

Fats should be what % of our daily intake

Answer 12

20%

Question 13

Protein is important to…

Answer 13

build muscles and repair damaged tissue.

Question 14

Minerals include:

Answer 14

Calcium an Iron

Question 15

Calcium is vital for health especially…

Answer 15

growth and formation of bones and teeth

Question 16

It is important to maintain calcium to reduce likelihood of…

Answer 16

Osteoporosis

Question 17

The main source of calcium in the diet is…

Answer 17

Milk, cheese and cereals

Question 18

Iron is essential to…

Answer 18

the blood

Question 19

Lack of iron can lead to…

Answer 19

Anaemia

Question 20

Many foods contain iron but the best most easy way to get iron is from…

Answer 20

meat

Question 21

Vitamins are necessary for…

Answer 21

• Good vision - Good skin - Red blood cell formation - Healing - healthy bones and teeth - blood clotting

Question 22

Water accounts for around how much of the body weight?

Answer 22

50%

Question 23

Water is essential to…

Answer 23

control temperature

Question 24

Elite sports performers make sure they eat a balanced diet.

Briefly explain the importance of carbohydrates to an elite athlete (2 marks)

Answer 24

Carbohydrates provide energy (1) so qaulity of performance remain high (1)

or

Carbohydrates provide energy (1) so they cna last longer in their game/race/event (1)

or

Carbohydrates provide energy (1) so they can maintain/continue activity level in game/race/event (1)

or

Carbohydrates provide energy (1) so can increase intensity/work rate when needed in a fast break (1)

Question 25

Elite sports performers make sure they eat a balanced diet. Briefly explain the importance of protein to an elite athlete (2 marks)

Answer 25

Preotein is used for growth/increased muscle mass/bigger muscles (1) so stronger/powerful/faster for their event (1) or Repair of tissue/muscle (1) to recover from injury / quicker recovery (1)

Question 26

Adrianna is a basketball player. Due to a lack of time she oftern eats her dinner just before playing Basketball. Explain why eating a large meal jsut before exercise might have a negative effect on performance (3 marks)

Answer 26

Blood shunting occurs (1) Increased blood flow to the digestive system is required after eating a large meal (1) However blood flow is required to the active muscles during exercise (1) Resulting in insufficient blood flow for increased blood flow to **_both_** the digestive system and active muscles / exercise causes blood flow to digestive system to be restricted / blood goes to muscles rather than digestive system (1)

Question 27

What nutrient is missing Fats Fibre Water Minerals Vitamins Protein

Answer 27

Carbohydrate

Question 28

State the importance of carbohydrate in maintaining an active lifestyle

Answer 28

Provides energy

Question 29

Some vitamins and minerals can increase bone strength. Apart form diet, how else can a person increase their bone strength?

Answer 29

Weight bearing exercise e.g. running, jogging, aerobics, playing tennis

Question 30

Explain why we are told not to exercise immediately after eating a large meal (3 marks)

Answer 30

Blood shunting (1) To digest food the digestive system needs a (greater) blood supply (1) But during exercise muscles need a greater blood supply/blood is shunted form stomach to working muscles (1) Therefore there would be insufficient blood flow to exercise effectively as needed by the digestive system (1) Therefore food would not be completely broken down (1)

Question 31

Which one of the following nutrients should form the largest proportion of our diet ## Footnote A: Vitamins B: Fats C: Proteins D: Carbohydrates

Answer 31

Carbohydrates

Question 32

Which statement correctly identifies the effect of calcium on the skeletal system ## Footnote A: Keeps the skeleton free from disease B: Gives the skeleton strength C: Provides the skeleton with energy D: Assists the skeleton in the production of red blood cells

Answer 32

B: Gives the skeleton strength

Question 33

Explain what would happen if a person had a lack of micronutrients (2 marks)

Answer 33

Insufficient can lead to deficiency illness OR Lack of vitamins/mineral can lead to ill health OR micronutrients are **_vitamins and minerals_** (1) For exmaple without enough clacium an individual could suffer with osteoporosis/weak bones making it difficult to lead a healthy, active lifestyle (1)

Question 34

Explain what would happen if a person had sufficient micronutrients (2 marks)

Answer 34

The correct ratio of micronutrients are vitamins and minerals OR they help to maintain health/body systems (1) For example, Iron prevents anaemia, OR vitamin D and calcium help increase stength of bones (1)

Question 35

Which onw of the following statments is true ## Footnote A: There is no need to wait to exercise after eating a large meal B: During exercsie blood is redistributed away from muscles being used C: The amount of exercise, work and rest has no impact on personal health D: Blood shunting is the term used to describe the redistribution of blood during exercise

Answer 35

D: Blood shunting is the term used to describe the redistribution of blood during exercise

Question 36

Which of the two days, Monday or Tuesday, provided a more balanced diet? Monday * Breakfast - None * Lunch - Burger and chips * Dinner - Egg and chips * Snack - chocolate abrs x 2 * drinks - 1 liter water, 1 litre coke Tuesday * Breakfast - Cereal * Lunch - Tune sandwich from home * Dinner - Chicken, potatoes, peas * Snack - crisps * drinks - 1 liter water

Answer 36

Tuesday

Question 37

Explain the requirements of a balanced diet (4 marks)

Answer 37

Balanced diet should include carbohydrates, proteins, fats, vitamins, minerals, water and fibre (macronutrients and micronutrients) (1) Correct amount of nutrients (1) Fats or carbohydrates for energy OR protein for growth and repari (1) Micronutrients (vitamins and minerals) for maintaining body health (1) Water to avoid dehydration OR fibre to help digestion (1)

Question 38

Planning what and when to eat is an important part of leading a healthy, active lifestyle. Which following would be the most appropriate amount of time to leave before exercising after a large meal? A: No need to wait as the food will provide essential energy B: Five minutes C: Half an hour D: Two hours

Answer 38

D: Two hours

Question 39

Explain how diet may influence personal health (1)

Answer 39

Eat too muc become overweight which puts a strain on vital organs OR Don't eat enough become anorexic OR Eating the wrong diet can cause health problems e.g. heart attack

Question 40

Why do you need to consider what you eat if you exercise regularly

Answer 40

Carbohydrates needed to provide energy OR Protein needed to allow growth and repair OR The amount of energy you consume needs to equal the amount you use OR Balanced diet therefore well enough to exercise