TERM EXAM -1

A.Y. 2023-24
Date:
Grade: XII Subject: SPORTS AND NUTRITION

(SECTION A)

I) MCQ QUESTION 1 MARK EACH

[Link] diet consists high source of

A. Protein
B. Fruits
C. Fats
D. All the components in balanced form

2. Nutrients are the chemical in food which are ________

A. Are needed for replacement of tissues
B. Are essential for our growth
C. Our body needs
D. All the above

3. Which of the following is a salient feature of balanced diet

A. It should be in definite proportion
B. It contains all the essential nutrients
C. It makes our tummy full
D. It should contain more fats

4. Which one of the following is not a macronutrient?

A. Fats
B. Carbohydrate
C. Roughage
D. Protein

5. Which of the following micronutrients help us in keeping our body warm

A. Carbohydrate
B. Protein
C. Vitamin
D. Fat
6. The main source of protein are
A. Fish, meat, eggs
B. Green vegetables
C. Wheat and rice
D. Sunlight and water

7. Which macro mineral helps in hydro balance in the body?

A. Potassium
B. Calcium
C. Sodium
D. Phosphorus

8. Which of the following is not a form of carbohydrate

A. Multiple
B. Simple
C. Complex
D. All of this

9. Which of the following is not an element of carbohydrate

A. Carbon
B. Nitrogen
C. Hydrogen
D. Oxygen

10. Proteins are turned into which acids by our digestive system
A. Ascorbic acid
B. Hydrochloric acid
C. Amino acid
D. Lactic acid

11. Name the most concentrated form of energy present in our food
A. Fats
B. Carbohydrate
C. Vitamins
D. Minerals

12. Which among the following vitamin is not fat soluble

A. Vitamin B
B. Vitamin A
C. Vitamin D
D. Vitamin E
13. Which among the following are energy yielding foods
A. Carbohydrate
B. Protein
C. Vitamins
D. Minerals

14. Cereals like wheat, rice, maize and pulses are good sources of which of the following
A. Fats
B. Protein
C. Carbohydrates
D. Minerals

15. Which fruit is good source of potassium

A. Orange
B. Apple
C. Kiwi
D. Banana

16. Deficiency of which vitamin causes night blindness

A. Vitamin A
B. Vitamin B
C. Vitamin C
D. Vitamin D

17. Which vitamin helps in clotting of blood

A. C
B. B
C. K
D. A

18. The deficiency of which vitamin causes scurvy

A. C
B. D
C. K
D. E

19. Riboflavin is the scientific name of which vitamin

A. Vitamin A
B. Vitamin B12
C. Vitamin B2
D. Vitamin B1
20. Which of the following is not example of macro mineral
A. Copper
B. Calcium
C. Iodine
D. Cobalt

21. Which mineral is needed by the body in micro quantities only

A. Potassium
B. Zinc
C. Sodium
D. Phosphorus

22. The deficiency of which mineral in the body may cause goitre
A. Magnesium
B. Iodine
C. Calcium
D. Potassium

23. Which of the following do not have nutritive properties

A. Water
B. Carbohydrate
C. Fat
D. Protein

24. What is the main function of fluorine

A. Stimulate insulin activity
B. Prevents dental diseases
C. Make red blood cells
D. Protect from anaemia

25. Which component of our food is water

A. Nutritive
B. Non-nutritive
C. Both A and B
D. None of this

26. Which of the following is a non-nutritive component of die?

A. Roughage
B. Water
C. Caffeine
D. All the above
27. Tea leaves and coffee are which component of food
A. Non-nutritive colour compound
B. Food additives
C. Nutritive paint compounds
D. Flavour compounds

28. Benzoic acid and sodium benzoate are which compound of food
A. Colour compounds
B. Food additives
C. Nutritive compounds
D. Plant compounds

29. Which of the following cannot be observed by human intestinal tract

A. Water
B. Vitamin B2
C. Roughage
D. Cobalt

30. Which of the following is not a symptom of food intolerance

A. Fatigue
B. Insomnia
C. Nausea
D. Night blindness

31. What does BMI measures

A. Body fat calculated on the basis of height and weight
B. The range of weight required to remain healthy
C. The amount of weight to be reduced to remain healthy
D. None of the above

32. For optimum health what percentage of body weight should be fats, in men
A. 15
B. 30
C. 10
D. 20

33. Which of the following method helps best in maintaining a healthy body weight
A. Leading an active Lifestyle
B. Missing at least one meal every day
C. Eating snacks frequently but no meals
D. Reducing calories drastically in food eaten
34. Food intolerance is different food allergy in which way
A. Food allergy comes suddenly
B. Food intolerance is less serious
C. Food intolerance comes suddenly
D. Both a and b

35. A person with BMI of 17 will be considered as

A. Obese
B. Overweight
C. Normal
D. Underweight

36. Which of the following is not a Pitfall of dieting

A. Eating too little
B. Skipping breakfast everyday
C. Not performing normal exercises
D. None of the above

37. The main source of vitamin C is:

A. Guava
B. Egg
C. Milk
D. Banana

38. If a person stops eating potato thinking that it will make in fat then it is a
A. Food energy
B. Food myth
C. Food intolerance
D. All of this

39. Selecting foods which are labelled as low-fat low sugar is considered which of the
following
A. Pitfall of dieting
B. Food intolerance
C. Food myth
D. Food allergy
40. Match the following

[Link] Macronutrient Features

A Carbohydrate 1. Made up of Amino acid

B Proteins 2. Transportation of Vitamin

C Fat 3. Main source of energy

Codes:

—ABC

(1) 3 1 2

(2) 2 3 1

(3) 1 3 2

(4) 2 1 3

(SECTION B)
II) 2 MARKS QUESTIONS
[Link] is balanced diet? (Delhi 2014 7)
OR
What do you mean by balanced diet?
Answer: A diet that contains sufficient amount of proteins, fats, carbohydrates, minerals, salts,
vitamins and water is called balanced diet. A balanced diet is that which contains the proper
amount of each nutrient required by our body.

Q42. What do you mean by food and nutrition?

Answer: Food is a mixture of various substances which are essential for life, whereas nutrition
is a dynamic process in which the body is made healthy by the consumption of food.

Q43. What are carbohydrates?

Answer: Carbohydrates are compounds of carbon, hydrogen and oxygen. Sources Fruits, milk,
vegetables, pulses, bajra, rice, cakes etc.
Function The main function of carbohydrates is to provide energy for the body, brain and
nervous system.
Q44. Why does the weightlifters’ diet include lots of protein? (CBSE Model Question Paper
2015)
Answer: The diet includes a lot of protein because proteins contain amino acids. This is used in
building muscles and increase strength which are necessary for weightlifting.

Q45. What are fats? (CBSE 2013)

Answer: Fats are the energy boosters which provide us with twice as much energy as
carbohydrates. We can store extra fat in our body to be used later.

Q46. What are micronutrients? (All India; Delhi 2016)

Answer: Micro nutrients are little Wonders of Nature that control growth and development, cell
formation, disease resistance and repair processes of our body.

Q47. What are vitamins? (All India 2014)

Answer: Vitamins are compounds of carbon Which are essential for the normal growth and
working of the body. They are required in very small quantities. The important vitamins are A,
C, D, E, K and 6-complex (B, B2, B3, B5, B6, and B12)

Q48. Enlist two sources of calcium and iron separately. (Delhi 2015)
Answer: Calcium—milk, cheese Iron—meat; eggs.

Q49. What do you mean by components of diet?

Answer: Proteins, fats, carbohydrates, vitamins, minerals and water are called components of
diet. These components are composed of various elements such as carbon, hydrogen, oxygen,
nitrogen and other macro and microelements like calcium; iron, zinc etc.

Q50. Enlist two non-nutritive components of diet. (All India 2015)

Answer: Non-nutritive components of diet are
- Colour compounds
- Flavour compounds

Q51. Define food supplements.

Answer: Food supplements which are also known as a dietary supplement, are providing
vitamins, minerals, herbs, amino acids, enzymes and other beneficial, substances in the form of
capsules, soft gels, cops and tablets.

Q52. What is the disadvantage of food supplements?

Answer: Food supplements can interact with medications which can cause unwanted side
effects and decrease the efficacy of the medicine
Q53. Critically explain the use of dietary supplements in heavy dose for longer duration.
Justify your answer with two suitable examples.
Answer: Dietary supplements if taken in heavy doses can be toxic and cause serious side
effects.
For example
[Link] dose of vitamin A can cause liver damage, blurred vision, headache, bone pain and
nausea.
2. Heavy dose of iron can cause digestive problems.

Q54. Explain the importance of fluid intake during competition.

Answer: Fluid intake is very essential during competition as it helps to keep the body hydrated.
The fluid intake requirement depends upon the duration of the events, as explained below
- or events lasting for less than one hour, it is recommended that competitors consume 180-240
ml of water every 10-15 minutes to prevent dehydration.

- For events lasting for more than one hour, it is recommended that competitors consume 150-
300 ml of carbohydrate/electrolyte beverage every 15-20 minutes during exercise

Q55. What are fats? [CBSE 2013]

Answer. Fats are the energy boosters which provide us with twice as much energy as
carbohydrates. We can store extra fat in our body to be used later. Butter, ghee and nuts are
rich sources of fats; too much of fats can lead to diseases like blood pressure, heart problems
and obesity.

Q56. What do you mean by components of diet?

Answer. Proteins, fats, carbohydrates, vitamins, minerals and water are called components of
diet. These components are composed of various elements such as carbon, hydrogen, oxygen,
nitrogen and other macro and micro elements like calcium, iron, zinc etc.

Q57. What are vitamins?

Answer. Vitamins are compounds of carbon which are essential for the normal growth and
working of the body. They are required in very small quantities.
The important vitamins are A, C, D, E, K and B-complex (B1, B2, B3, Bs, B6, B7, B9 and
B12). Vitamins are found in milk, butter, eggs, green vegetables, oil, nuts, fish, amla etc.

Q58. What are carbohydrates?

Answer. Carbohydrates are compounds of carbon, hydrogen and oxygen.
Sources Fruits, milk, vegetables, pulses, bajra, rice, cakes etc.
Functions The main function of carbohydrates is to provide energy for the body, brain and
nervous system.

Q59. What do you mean by food and nutrition?

Answer. Food is a mixture of various substances which are essential for life, whereas nutrition
is a dynamic process in which the body is made healthy by the consumption of food.
Q60. What is Glycaemic Index?
Answer. Glycaemic Index (GI) is a scale of how much a particular type of food raises blood
sugar over a two-hour period compared to pure glucose.

Q61. List the goals of nutrition during competition.

Answer. The goals of nutrition during competition are to
1. stay hydrated
2. provide immediate fuel
3. boost performance
4. preserve muscle and
5. improve recovery.

(SECTION C)

III) 3 MARKS QUESTIONS

Q62. What are fats? Write a detailed note on its types. Also mention its importance in the
proper functioning of the body.
Answer: Fats contain carbon, hydrogen and oxygen. These are the most concentrated source of
energy in food. Sources of Fats Animal products like meat, poultry and dairy products like
milk, cream, cheese, butter and ice-cream, peanuts, olive oil etc. Types Fats can be classified
according to their structures.
Different types of fats have different characteristics and these react in different ways inside the
body. There are three different groups of fats in the diet which are saturated, poly-unsaturated
and mono-unsaturated fats. The intake of saturated fats increases the chances of heart diseases
due to the increase of cholesterol in the blood.

Importance
- Fats keep us warm and give protection to organiser:
- Fats also help in production of hormones.
- Fatty acids provide the raw materials which help in control of blood pressure, blood clotting
and other body functions.
- Fats help in transportation of fat-soluble vitamins like A, D, E and K.
- Fats maintain skin and hair.

Q63. Discuss the functions and sources of fats.

Answer: Fats are an essential ingredient of food. Fat is also a compound of carbon, hydrogen
and oxygen.
Functions of Fats
- They provide heat and energy to the body.
- They also help in regulation of body temperature.
- They are considered better than carbohydrates as sources of energy.
- Fats keep us warm and give protection to organiser:
Sources of Fats
- Animal Sources We get various products from animals such as ghee, butter, curd, fish oil,
milk, meat and eggs.
- Vegetable Sources We also get fats from various vegetables such as dry fruits, coconut,
soybean, food grains, mustard oil and cotton seeds.

Q64. What are vitamins? Name the types of vitamins.

OR
Vitamins are very essential for working of the body and are divided into two groups. Explain
about them. (All India 2015)
Answer: Vitamins are compounds of carbon. These protect us from various diseases and are
essential for general growth and development of our body.
Types of Vitamins There are various vitamins such as A, C, D, E, K and B-complex (Bj, B2,
B3, B5, B6, B7, B9 and B12) There are two groups of vitamins.
Fat Soluble Vitamins Fat-soluble vitamins are those vitamins which are soluble in fat. These
vitamins are A, D, E and K which are given below
- Vitamin A is essential for normal growth, proper functioning of nervous system and digestive
system.
- Vitamin D is essential for healthy bones and teeth.
- Vitamin E increases fertility and ensures proper functioning of the glands.
- Vitamin K helps in clotting of blood.
Water Soluble Vitamins These vitamins are soluble in water. These contain the elements of
nitrogen and sulphur.
These vitamins are B complex and C which are given below
- Vitamin B complex consists of various groups of vitamins namely B, B2, B3, B6, and B12.
- They are necessary for proper growth and functioning. Of various organs of the body.
- Vitamin C is essential for maintenance of ligaments, tissues, tendons and strong blood
vessels.

Q65. Briefly explain the functions and resources of fat-soluble vitamins. (Delhi 2015)
Answer: The vitamins that are soluble in fats are called fat soluble vitamins. They are vitamin
A, D, E and K
Functions
1) Vitamin A This is essential for normal growth of the body. Deficiency of vitamin A leads to
night blindness and also affects the kidneys, nervous system and digestive system. Sources are
milk, curd, ghee, egg yolk, fish, tomato, papaya,’ green vegetables, orange, spinach, carrot and
pumpkin.

2) Vitamin D This is essential for the formation of healthy teeth and bones. The presence of
this vitamin in the body enables it to absorb calcium and phosphorus. Its deficiency causes
rickets, softness of bones, teeth diseases. Sources are egg yolk, fish, sunlight, vegetables, cod
liver oil, milk, cream, butter.

3) Vitamin E This is. [Link] increasing the fertility among men and women as well as
proper functioning of adrenal and sex glands. Its deficiency causes weakness in muscles and
heart. Sources are green vegetables, sprouts, coconut oil, dry and fresh fruits, milk, meat,
butter, maize.

4) Vitamin K This is helpful in the clotting of blood. Its deficiency causes anaemia and blood
do not clot easily. Sources are cauliflower, spinach, cabbage, tomato, potato, wheat, egg and
meat.

Q66. Mention the uses of any two minerals in our diet.

Answer:
1) Iodine is essential for proper thyroid function. Its deficiency causes goitre and sources are
seafood and salt.

2) Calcium is helpful in the formation of teeth and bones. It helps in clotting of blood. Its
deficiency causes rickets and asthma. Milk, cheese, oranges and green vegetables have a rich
amount of calcium.

Q67. Write briefly about protein as an essential component of diet.

OR
What are proteins? Discuss.
Answer: Proteins are the basic structure of all living cells. These are complex organic
compounds. Protein is a chain of amino acids that contain carbon, oxygen, hydrogen and
nitrogen.
There are two types of proteins
- Vegetable proteins
- Animal proteins
Sources All meat and other animal products are sources of proteins. The best sources are eggs,
milk, meat, poultry, milk products, beans etc.

Q68. What is balanced diet? Elaborate the important nutrients/elements of balanced diet.
Answer: Balanced Diet A balanced diet is that which’ contains the proper amounts of each
nutrient.
A balanced diet consists of all essential food constituents i.e., protein, carbohydrates, fats,
vitamins and minerals in correct proportion. Elements

• Carbohydrates These are our main sources of energy.

• Proteins These provide essential growth as ‘well as repairing muscles and other
body tissues.
• Fats These are the sources of energy.
• Vitamins These play an important role in many chemical processes in the body.
• Minerals These are essential for proper – growth and functioning of our body.
• Water It is essential for normal body functions. It serves as a vehicle for carrying
other nutrients.
Q69. In sports such as boxing and wrestling, the players tend to loose weight sharply. Explain
the pitfalls of dieting.
Answer: Pitfalls of dieting are Eating too Little In dieting people take just 1500-1800 calories
per day. But this is not sufficient to meet the daily requirements. This may result in massive
weight loss and other related health problems.

1. More Drinking than Eating In order to reduce calorie consumption, more drinks are
taken like sweetened juices, sodas, tea and coffee with sugar. These increase the
weight.
2. Skipping Meals Not taking breakfast, lunch, dinner or proper meals reduces the
metabolic rate. Then the body starts conserving energy, the next time it gets food.
This also results in more intake of calories in next meal.
3. Intake of Labelled Foods By taking foods that are labelled as ‘low fat’, Tow sugar’,
Tow calories may not produce proper results. For example, drinking more tea with
sugar free results in more intake of tea and hence greater calorie consumption.
4. Not Performing Exercises No exercises reduce the level of metabolism drastically
and there is no burning of calories. In that case dieting will not be effective.

Q70. What is the major goal of a pre-competition meal? When should it be taken and why?
Answer: The major goal of a pre-competition meal is to maximise carbohydrate stores in the
muscles and liver and to top up blood glucose stores. This meal should preferably be taken
about 3-4 hours prior to the start of the competition. If taken later than this, it results in
performing with a full stomach, which causes nausea-the body’s attempt to cease exercise so
that it can redirect blood flow back to the stomach. An exception is of consuming carbohydrate
immediately prior to the start of a game in the form of a sports drink 5 or 10 minutes before
competition.

Q71 What are the Nutritive and Non-nutritive components of diet? Explain. (Delhi 2017)
Answer: Food components whether they are nutritive (providing calories) or non-nutritive (not
providing calories) are needed to a multiple of food and beverages. They not only provide a
sweet flavour to foods, they are also used to preserve foods (in jams or jellies), provide body
bulk and texture (in ice-cream and baked goods), enhance other flavours (like salty) and aid in
fermentation (in breads and pickles).
The nutritive components of diet are proteins, carbohydrates, fats, vitamins and minerals. Non-
nutritive components do not contribute to the energy, calories or nutrition of the body. Some
non-nutritive components are essential for the body while others harm the body. Colour
compounds, flavour compounds, food additives, plant compound, water, roughage or fibre are
some non-nutritive components of diet

Q72. Discuss the role of fats on the performance of sports persons.

Answer. Fats are considered as a major source of fuel for light to moderate levels of activity.
Various sports require different proportions of fat in the muscles for maximum performance.
Particularly for long distance runners and swimmers, fat is very important, as lack of fat will
reduce the available amount of calories required by the body for the exercise undertaken. Fat is
important to meet the demands of energy. When the body has used up the calories from
carbohydrates, which occurs after the first 40 minutes of exercises, it begins to depend on
calories from fat.

Q73. Explain about any two components of diet in brief.

Answer. (i) Proteins are the basic structure of all living cells. The basic structure of proteins is
a chain of amino-acids that contain carbon, oxygen, hydrogen and nitrogen.
There are two types of proteins:
(a) non-essential proteins (b) Essential proteins
Functions:
(a) Proteins are essential for growth and development of children.
(b) The cells of muscles and ligaments are maintained with proteins.
(ii) Carbohydrates are the main source of energy in all activities. These provide energy to the
body and are not stored in the body for a long time.
Carbohydrates are of two types:
(a) Simple carbohydrates
(b) Complex carbohydrates
Function The main function of carbohydrates is to provide energy for the body, especially the
brain and nervous system.

Q74. What are vitamins? Name the types of vitamins.

Answer. Vitamins are compounds of carbon. These protect us from various diseases and are
essential for general growth and development of our body.
Types of Vitamins There are various vitamins such as A, C, D, E, K and B-complex (Bt, B2,
B3, B5, B6, B7, B9 and B12)
There are two groups of vitamins

1. Fat Soluble Vitamins Fat soluble vitamins are those vitamins which are soluble in
fat. These vitamins are A, D, E and K.
2. Water Soluble Vitamins These vitamins are soluble in water. These contain the
elements of nitrogen and sulphur. These vitamins are B and C.

Q75. What are the uses of any two minerals in our diet?
Answer.

1. Iodine For creativity as well as proper activity of the thyroid gland, iodine is
essential. Its deficiency may stop the growth of hair. It is found in rich quantity in
sea fish. Iodised salt is normally the main source of iodine in a normal diet.
2. Calcium is helpful in the formation of teeth and bones. It helps in clotting of blood.
It also maintains the balance between acids and bases in our bodies. Milk, cheese,
oranges and green vegetables have a rich amount of calcium.
Q76. What are the effects of good nutrition on an individual?
Answer. Effects of good nutrition on an individual are

1. Prevent Disease It includes prevention from cancer, tissues disease, parasitical and
bacterial infections.
2. Maintain Healthy Weight It includes proper blood pressure, less likely to allow
diseases like diabetes, heart malfunctioning etc.
3. Provide Stress Relief It includes side effects of drugs, boost immune system of the
body and helps to maintain calm and coping abilities.
4. Good Start to Future Generations It includes healthy babies, better immune
system, healthy pregnancy etc.

Q77. Discuss the functions and sources of proteins.

Or
What are proteins? Discuss.
Answer. Proteins are the basic structure of all living cells. These are complex organic
compounds. Protein is a’ chain of amino-acids that contain carbon, oxygen hydrogen and
nitrogen.
These are two types of proteins
(i) non-essential proteins
(ii) Essential proteins
Sources All meat and other animal products are sources of proteins. The best sorces are eggs,
milk, meat, poultry, milk products, beans etc.
Functions
(a) The cells of muscles and ligaments are maintained with protein.
(b) Proteins are needed for growth and development of children.
(c) Proteins are the main components of muscles, organs and glands.

Q78. What is balanced diet? Elaborate the important nutrients/elements of balanced diet.
Answer. Balanced Diet A diet that contains the right amount of carbohydrates, proteins, fats,
minerals, salts, vitamins and water is called balanced diet. Elements

1. Carbohydrates These are our main source of energy.

2. Proteins These provide essential growth as well as repairing muscles and other
body tissues.
3. Fats These are the source of energy.
4. Vitamins These play an important role in many chemical processes in the body.
5. Minerals These are essential for proper growth and functioning of our body.
6. Water It is essential for normal body functions. It serves as a vehicle for carrying
other nutrients.
Q79. What are vitamins? Write the sources of vitamins A, D, E and K.
Answer. Vitamins are the compounds of carbon that are absolutely essential for the normal
growth and working of the body. These are required in a very small quantities.
Sources
Vitamin-A Milk, butter, eggs, carrots, pumpkin and green vegetables.
Vitamin-D Cheese, butter, milk, green vegetables and exposure to sunlight.
Vitamin-E Vegetable oil, butter, milk, whole grains, com, nuts, seeds and spinach.
Vitamin-K Cabbage, cauliflower, spinach and other vegetables. Bacteria in the intestines
normally also produce vitamin-K.

Q80. Discuss the functions and sources of fats.

Answer. Fats are an essential ingredient of food. Fat is also a compound of carbon, hydrogen
and oxygen.
Functions of Fats:

1. They provide heat and energy to the body.

2. They also help in regulation of body temperature.
3. They are considered better than carbohydrates as sources of energy.
4. They are helpful in making the body soft and oily and protect it from external
effects of hot and cold climates.

Sources of Fats:

1. Animal Sources We get various products from animals such as ghee, butter, curd,
fish oil, milk, meat and eggs.
2. Vegetables Sources We also get fats from various vegetables such as dry fruits,
coconut, soyabean, food grains, mustard oil and cotton seeds.

Q1. What are fats? Write a detailed note on its types. Also mention its importance in the proper
functioning of the body. [CBSE 2012]
Answer. Fats contain carbon, hydrogen and oxygen. These are the most concentrated source of
energy in food. One gram of fat provides double the energy provided by one gram of
carbohydrates.
Sources of Fats Animal products like meat, poultry and dairy products like milk, cream,
cheese, butter and ice-cream, peanuts, olive oil etc.
Types Fats can be classified according to their structures. Different types of fats have different
characteristics and these react in different ways inside the body. There are three different
groups of fats in the diet which are saturated, poly-unsaturated and mono-unsaturated fats. The
intake of saturated fats increases the chances of heart diseases due to the increase of cholesterol
in the blood. Poly-unsaturated fats and mono-unsaturated fats help in lowering the blood
cholesterol.
Importance:
 1. Fats are necessary for many body functions.
2. Fats keep up warm and give protection to organs.
3. Fats also help in production of hormones.
4. Fatty acids provide the raw materials which help in control of blood pressure, blood
clotting and other body functions.
5. Fats are also important energy sources.
6. Fats help in transportation of fat-soluble vitamins like A, D, E and K.
7. Fats maintain skin and hair.

Q82. What is the major goal of a pre-competition meal? When should it be taken and why?
Answer. The major goal of a pre-competition meal is to maximize carbohydrate stores in the
muscles and liver and to top up blood glucose stores. This meal should preferably be taken
about three hours prior to the start of the competition. If taken later than this, it results in
performing with a full stomach, which causes nausea – the body’s attempt to cease exercise so
that it can redirect blood flow back to the stomach. An exception is of consuming carbohydrate
immediately prior to the start of a game in the form of a sports drink 5 or 10 minutes before
competition.

IV) 5 MARKS QUESTIONS

Q83. Explain any five essential elements of diet. (Delhi 2014)

Answer: There are many nutrients in the food. These are known as elements.
Essential elements of our diet are
1. Carbohydrates These are the compounds of carbon, hydrogen and oxygen. Sources Fruits,
milk, vegetables, pulses, bajra, rice, cakes etc.
Functions The main function of carbohydrates is to provide energy to the body, brain and
nervous system.

2. Proteins Proteins are a chain of amino acids that contain carbon, oxygen, hydrogen and
nitrogen.
Sources Eggs, milk, meat, beans, animal products etc.
Functions Proteins are the main components of muscles, organs and glands. The cells of
muscles and ligaments are maintained with protein and proteins are used for the growth and
development of children.

3. Fats Fats contain carbon, hydrogen and oxygen.

Sources Animal products, milk, cream, cheese, butter, olive oil etc.
Functions of Fats are a source of energy. They are important for the proper functioning of the
body. Fatty acids provide the raw materials which help in control of blood pressure.

4. Vitamins Vitamins are compounds of carbon. The important vitamins are A, C, D, E, K and
B- complex (B, B2, B3, B5, B6, B7, Bg and B12).
Sources Milk, butter, eggs, green vegetables, exposure to sunlight, oil, nuts, seeds, fish, amla
etc.
Functions Vitamins play an important role in many chemical processes in the body. Vitamins
are essential for metabolism of fat and carbohydrate and are needed for healthy skin. They are
helpful in RBC production, carbohydrates, fats, vitamins and minerals.

5. Minerals Minerals are iron, calcium, phosphorus, sodium, iodine, copper, chloride etc.
Sources Eggs, milk, meat, green vegetables, pulses, fish, salts, tea and coffee etc. . Functions
Minerals are essential for proper growth of the body. Calcium is needed for strong teeth and
bones. It is also essential for proper thyroid function.

6. Water Water is an important element of balanced diet.

Source Nature.
Functions Water helps in the digestive system. It regulates body temperature and carries
nutrients to cells.

Q84. ‘Vitamins are essential for our metabolic process. What happens if we devoid our diet of
vitamins? (CBSE 2012)
Answer: Vitamins are required by the body for proper growth and development. The following
may happen if we will avoid vitamins in our diet

• In the absence of vitamin, A, there may be night-blindness.

• Deficiency of vitamin B causes Beri-Beri disease.
• Deficiency of vitamin C causes Scurvy.
• Deficiency of vitamin E causes weakness in heart and muscles.
• Deficiency of vitamin K causes anaemia.
• In addition, deficiency of vitamins in the body affects the working of the organs,
nervous system and digestive system adversely.
• Their presence is necessary for maintaining healthy teeth and bones as well as
overall health.

Q85. Diet for a sportsperson is important. What should be the aims of preparing diet for
sportsperson? (Delhi 2015)
Answer: For a sportsperson, taking proper diet is very essential. The aims of preparing diet for
a sportsperson are as follows

• For maintaining healthy body weight.

• For providing energy needed to perform various activities of the body.
• For the proper growth of the body.
• For replacing worn out tissues.
• For providing chemicals that help to control the body functions.
• For protecting the body against diseases.
• For providing the body with adequate energy required during practice sessions as
well as during, competitions.
• For providing easy recovery of cells and tissues after a competition is over.

Q86. What is the role of various elements of diet on performance of ah athlete? (All India
2014)
Answer: For a sportsperson athlete, it is essential to take a balanced diet as lot of physical
activity and endurance is needed in sports.
The quality of sports diet depends on the correct proportion of carbohydrates, fats, proteins,
minerals, salts etc, which constitute the main nutrients of diet.
Functions of different elements of diet are

• Carbohydrates are helpful in increasing endurance.

• Protein is necessary for the growth and development of various tissues of the body.
• A minimum amount of fat is desirable for a long-distance runner, high jumper or
gymnast.
• Diet prevents, various diseases, maintains healthy weight.
• Vitamins are essential for good performance and overall development of the body.
• Water is essential as it helps in releasing the body of waste materials and
transportation of nutrients to cells.,

Q87. What are the effects of good nutrition on an individual?

Answer: Effects of good nutrition on an individual are

1. Prevent Disease It includes prevention from cancer, tissues disease, parasitical and
bacterial infections.
2. Maintain Healthy Weight It includes proper blood pressure, less likely to allow
diseases like diabetes, heart malfunctioning etc.
3. Provide Stress Relief It includes side effects of drugs, boost immune system of the
body and helps to maintain calm and coping abilities.
4. Good Start to Future Generations It includes healthy babies, better immune system,
healthy pregnancy etc.
Q88. What is a balanced diet? Explain its elements.
Or
Explain in detail the different elements of diet.
Answer. Balanced diet is the intake of appropriate types and right / sufficient amount of food
and drinks to supply nutrition and energy for maintenance of body cells, tissues and organs and
to support normal growth and development.
Elements of Diet There are many nutrients in the food. These are known as elements. Basic
elements of our diet are

1. Carbohydrates These are the compounds of carbon, hydrogen and oxygen.

Sources Fruits, milk, vegetables, pulses, bajra, rice, cakes etc.
Functions The main function of carbohydrate is to provide energy to the body,
brain and nervous system.
2. Proteins are a chain of amino-acids that contain carbon, oxygen, hydrogen and
nitrogen.
Sources Eggs, milk, meat, beans and animal products etc.
Functions Proteins are the main components of muscles, organs and glands. The
cells of muscles and ligaments are maintained with protein and proteins are used
for the growth and development of children.
3. Fats contain carbon, hydrogen and oxygen.
Sources Animal products, milk, cream, cheese, butter, olive oil etc.
Functions Fats are a source of energy. They are important for the proper
functioning of the body. Fatty acids provide the raw materials which help in control
of blood pressure.
4. Vitamins are compounds of carbon. The important vitamins are A, C, D E, K and
B- complex (B1B2 B3 B5 B6, B7 B9 and B12).
Sources Milk, butter, eggs, green vegetables, exposure to sunlight, oil, nuts, seeds,
fish, am/a etc.
Functions Vitamins play an important role in many chemical processes in the body.
Vitamins are essential for metabolism of fat and carbohydrate and are needed for
healthy skin. They are helpful in RBC production.
5. Minerals are iron, calcium, phosphorus, sodium, iodine, copper, chloride etc.
Sources Eggs, milk, meat, green vegetables, pulses, fish, salts, tea and coffee etc.
Functions Minerals are essential for proper growth of the body. Calcium is needed
for strong teeth and bones. It is also essential for proper thyroid function.
6. Water is an important element of balanced diet. Source Natural.
Functions Water helps in the digestive system. It breaks down complex food
molecules. It also regulates the body temperature and is essential for various
chemical reactions.
Q89. Discuss the role of diet on the performance of a sportsperson.
Answer. The energy requirement of an athlete depends on:

1. Quality Carbohydrates, fats, proteins, vitamins, minerals and fluids.

2. Quantity Calories according to the sport.
3. Variety Different types of food.
4. Portability Proper cooking.
5. Acceptability of Nutrients To suit different customs, habits and tastes.
The quality of a sports diet depends on the correct proportion of carbohydrates,
fats, proteins, minerals, salts etc, which constitute the main nutrients of diet.

Functions of different elements of diet are:

1. Carbohydrates are helpful in increasing endurance.

2. Protein is necessary for the growth and development of various tissues of the body.
3. A minimum amount of fat is desirable for a long-distance runner, high jumper or
gymnast.
4. Diet prevents various diseases.
5. Vitamins are essential for good performance.
6. Vitamin-B complex helps in increasing the internal strength of our systems.
7. Vitamin-E is beneficial in the treatment of heart diseases.
8. Diet maintains healthy weight.
9. Diet provides stress relief.
[Link] maintains normal body functions and proper blood sugar levels.
[Link] gives positive psychological feeling.
[Link] provides enough glycogen storage.
[Link] are necessary for the growth and development of various tissues of the
body.
[Link]’s deficiency can decrease performance, especially during exercises in hot
climate.

A normal person needs around 2100 – 2800 calories per day. An athlete may need up to 5000
to 7000 calories per day. At training or competition time, the best food is to take in a small
amount of non-carbonated fruits, juices or non-carbonated soft drinks.
Eating Diet Before Performance We should eat suitable foods in the breakfast like cereals,
porridge, bread or toast, fruit juice, boiled rice, potatoes, biscuits etc.

Q90. What are the goals of eating during competition? Explain the two different categories of
such nutrition, indicating the different requirements.
Answer. The goals of eating during competition are to:

1. stay hydrated
2. provide immediate fuel
3. boost performance
4. preserve muscle and
5. improve recovery.
The two different categories of this nutrition are:

1. competitions less than two hours long, and

2. competitions more than two hours long.

For the first category, the main focus should be on hydration. This is especially true if you’re
using good pre-and post-training nutrition. So, make sure you consume plenty of water.
However, if you’re exercising in the heat and sweating a lot, sports drinks maybe useful since
they have electrolytes that help speed hydration and recovery.
For the second category, sports drinks are helpful. Every hour you will need 15 grams of
proteins and 30 to 45 grams of carbohydrates, which can be taken in the form of liquids, gels or
solid food. However, ensure that you get enough electrolytes, especially sodium. This can be in
the form of table salt added to any drink.