CBSE Class 12 Physical Education Important Questions Chapter 2 Sports and Nutrition
1 Mark Questions
VERY SHORT ANSWER TYPE QUESTION
(1 MARK EACH)
Q1. Mention the types of carbohydrate?
Ans. Two types Simple & Complex.
Q2. List down simple types of carbohydrates?
Ans. Glucose, Galactose, Fructose, Maltose, Sucrose lactose.
Q3. State complex carbohydrates types?
Ans. Starch, Glycogen, Dextine, Cellulose are the types of complex carbohydrates.
Q4. How many amino acids are found in proteins?
Ans. 23 amino acids and 9 are essential for us.
Q5. State two Non Nutritive components of Diet?
Ans. Water & Fibers or Roughage coloured, flavoured.
Q6. Which type of Vitamin B are found in diet?
Ans. Vit. 
V= 6 Vit. B.
Q7. Mention two diseases which come from deficiency of protein?
Ans. Kwashiyorkan & Marasmars.
Q8. Name the macro minerals which should be part of our diet?
Ans. Calcium, Iron, Sodium, Phasphorus, Iodine, Potassium.
Q9. List down four myths about dieting?
Ans. (i) Healthy food is expensive.
(ii) Dieting makes you loose weight.
(iii) No fat diet is good.
(iv) Don’t take milk immediately after eating fish.
3 Mark Questions
SHORT ANSWER TYPE QUESTION [80 TO 90 WORDS] –
(3 MARKS EACH)
Q1. Explain Balanced diet and it function in our body?
Ans. Balanced diet :- Balanced diet is that which is consisted of various constituents of food in accurate and appropriate quantity and quality according to the requirement of individual.
Functions of Balanced diet :-
(i) Sufficient energy is given by balanced diet.
(ii) It helps individual to grow and develop to optimum level.
(iii) Proper functioning of organs is done by balanced diet.
(iv) It helps to repair or replace the worn out tissue.
(v) Balanced diet improves the defence of body.
(vi) It helps to improve the overall health status.
(vii) Balanced diet improves metabolism.
(viii) It prevents deficiency diseases and maintain body weight thus overall efficiency of individual improves.
Q2. Mention micronutrients which are important for body ?
Ans. Vitamins and minerals are micro nutrients which are needed for our body in small amount but they have their importance for body.
Vitamin A – This vitamin is also known as Retinol needed for Normal growth & development.
Vitamin D – This is needed for formation of strong bones & teeth.
Vitamin E – It protect the cell membrane.
Vitamin K – It helps in blood clotting.
Water soluble Vitamin :- Vit. B – Known as Thiamin. It helps in growth & development.
Vitamin C – It known as Ascorbic Acid. It helps to maintenance of ligaments.
Minerals : Iron :- It needs for formation of haemoglobin.
Calcium :- It resources for bone and teeth formation.
Phosphorus :- It makes strong teeth & bones.
Sodium :- It helps nervous system for better neuromuscular responses.
Iodine :- Deficiency causes Goitre.
Fluoride :- It helps teeth & nails.
Chloride :- It helps body to fight against infection.
Q3. Write importance of protein for our body ?
Ans. Proteins are basic structure of all living cells. Proteins are main components of muscles, tendons ligaments, organs, glands and all living body fluids like enzymes hormones and blood.
Proteins are needed for growth & development of body. It helps to repair or replace the worn out tissues. It does not provide energy in normal routine whereas it acts as energy source only under extreme starvation. Proteins are required for making blood, muscle, Nails, skin, Hair and body parts and repair them when needed and are important in some situation like early development and maturation, pregnancy lactation, or injury like burn etc.
Q4. Write difference between types of carbohydrate simple and complex carbohydrate?
Ans.(i) Simple carbohydrate give quick energy on the other hand complex carbohydrates release slow energy.
(ii) The types of simple carbohydrates are Glucose, Glactose, Fructose, Maltose, Sucrose, Lactose. Complex are starch, Glycogen, Dextine and Cellulose.
(iii) Simply Carbohydrate are called mono saccharides while complex are called polysaccharides
(iv) Complex Carbohydrate are sweet in taste but complex are sweet in taste
(v) They can be absorbed quickly other side complex carbohydrates takes time
(vi) Simple carbohydrates can be disolves in water but complete not.
Q5. Mention five pitfalls of dietry.
Ans. Following are pitfalls of dietry-
1. Extreme Reduction of Calories : – Person reduces the diet considerably which causes low level of energy thus person feels tiredness body aches.
2. Skipping meals :-People often skip meals to reduce weight where as in react meal they take large amount of food.
3. Low energy diet :- The person take diet without fats and less carbohydrates by which health is affected.
4. Not performing Physical Activity :- People offer Consider that reducing diet 13 good for controlling weight then they neglect physical activity which in equally important for healthy Lifestyle.
5. Taking less Liquid :- People often think that drinking water or liquid makes them to gain weight which is wrong.
Q.6. How water is useful for us ? Explain Briefly ?
Ans. Water in very useful component of our diet because. Blood comprises 90% of water with help of water through blood the nutrients are carried to various deals of body. It important for secretion of waste products. It regulators body temperature. Our body loses approximately 2% of our body weight or water per day. We compensate thus loss of water by drinking water and by intake of food substances. It also functions as a lubricant keeps the skin moist and protects the body from shock. Amount 20% of water intake comes from food and remaining intake come from drinking water.
Q.7 How food intolerance in treated ? What are systems Explain in brief?
Ans. Food intolerance is treated by medical help where we know the food which causes problem. food intolerance is more common than food allergy. Food intolerance is a term used widely for varied physiological response associated with a particular food. The individual elements of certain foods that cannot be properly purposed and absorbed by our discolored system.
Systems of Food Intolerance : –
Food intolerance can cause nausea, stomach pain, Diarrhoea, Vomitting, Flatulence Gas, Cramps heart burn, headache, irritability, or nervousness etc.
Q.8 What do you mean by bulimia Nervosa ? Mention causes ?
Ans. It is eating disorder characterized by binge eating and consuming a large amount of food in short time and after taking food persons try to get rid of one of consumed food, by vomiting taking a laxative or excessive exercise to reduce weight.
Two causes of Bulimia Nervosa:
(1) Purging Type – Individual which has this type of vomit (self induced), a use of laxatives or diuretics (water pills) to avoid gaining weight from binge.
(2) Non purging type – Individual engages self in regular fasting or excessive exercise.
(i) Abnormal levels of Hormones
(ii) Dietary.
Q.9 Is fat useful or not useful for us and for our body, explain?
Ans. (i) Fats are store in body and are used as emergency sources of energy.
(ii) Fats are important sources of energy for long duration activities and important for proper function of glands and other internal organs.
(iii) It helps in transpotation of fat soluble Vitamins A, D, E.K
(iv) It help in blood clotting maintenance of skin & hair. Our diet should consist of 5 to 10% of fat higher intake of fat high risk of obesity and many heart diseases.
(v) Fats maintain body temperature and protect it from effect of external temperature.
(vi) They make body soft & oily.
Q.10 Explain fat soluble vitamins and their sources and water soluble vitamins
and their sources.
Ans.
Fat Soluble Vitamin
Vitamin A Vitamin A is found in Cod liver Oils/animal Liver, york, Milk, & Milk products.
Vitamin D Vitamin is founding milk, fish, Liver oils?
Vitamin E Vitamin E is founding Green Leafy Vegetables, Pulses, Liver eggs, cereals.
Vitamin K In tomatoes, Potatoes, Spinach, cabbage, soyabean, fish, cauliflower wheat, eggs, meat, we can find vitamin K.
Water soluble Vitamins
Vitamin B Vitamin B 
Sources include peas, perk Liver, Legumes
We can find on Liver, eggs, dark green vegetables, legumes, whole and enriched grain produced milk.
Liver Fish, poultry meat, peanuts, whole & enriched grain products.
Pork, meats whole grains, cereals legumes, green leafly vegetables
B6
Cereals, grains, legumas, vegetables, milk, cheese, eggs, fish liver, meat, flour.
B12 Fish, red meat, poultry, milk, cheese, eggs.
Vitamin C Lemon citrus fruits like grapefruits, oranges, and kiwis, other good sources mango, papaya, pineapple.
5 Marks Questions
LONG ANSWER TYPE QUESTION (150 to 200 WORDS ) –
(5 MARKS EACH)
Q.1 What is Balanced Diet ? How it is important for individual body ?
Ans. Balanced diet in that diet which consisted of various constituents of food in accurate and appropriate in quantity and quality according to the requirement of an individual and helps in growth and development of our body.
Importance :
(i) Energy Resource :- It gives sufficient energy to body for various activities.
(ii) For optimum growth & Developments : It helps individual to grow and to achieve the aim of all round development.
(iii) Proper function of Organs : – By help of balanced diet every organ functions well and properly.
(iv) Faster Recovery : – It helps to repair and replace the worn out tissues thus faster recovery.
(v) Strong immune system : – It make better resistance power to body to make good immune system.
(vi) Improves fitness Level : – It improves overall health states and resulting in fitness of body by preventing diseases.
(vii) Improves Metabolism :- Quality of metabolizing and thus efficient release of energy.
(viii) Prevents Deficiency Diseases :- It gives all necessary nutrients to body so deficiencies diseases cannot takes place.
(ix) Maintaining body weight :- It helps individual to maintain proper body weight.
(x) Overall efficiency improves :- It improves all physiological systems of body then more of efficiency level of individual. In this way Balanced diet is useful for as.
Q.2 What factors which can affect for making Balanced Diet ?
Ans. (i) Age : – Age plays great role in making diet for like in growing age a child need more protein but old aged people should avoid more proteins and fats but should take more minerals & vitamins
(ii) Gender :- Sex difference causes variation in diet more caloric requirement to male & less for female.
(iii) Profession :- Heavy physical Activities work out needs more calories demand & less physical activities work out less calories demand.
(iv) Body weight :- Obese person need fibrous food more while slim or lean needs more protein.
(v) Specific Sports Diet :- Various sports need specific diet like long distance runner need more fat, contact body games player need more protein, explosion strength player needs more carbohydrates.
(vi) Sufficient Roughages :- It is non nutritive but important It consist fibers that found in fruits & Vegetables.
(vii) Pregnancy or feeding Mother :- Pregnant mother needs extra diet- carbohydrates, protein, fat, vitamines, minerals etc.
(viii) Diet During Health Problems :- Injured person should take more protein and minerals patients should be given diet full of mineral & vitamins.
(ix) Seasonal Food :- Seasonal food is easily available and economical moreover the nutritional value is high.
(x) Climatic Condition :- The effects the diet Like in hot places food should be has oily fried, while in coaster region the food should be more liquid.
(xi) Natural Diet :- Natural sources of diet are early digested by body, less polluted not synthetic food.
(xii) Doctor’s Recommendation :- Diseased or sick person should take accords to doctor recommendation and patient ovoid fried food jaundice patient avoid protein.
(xiii) Eating habbits & social customes : They also effect the diet individual some take low vegetables veg. other don’t take it so it is according to customs also.
Q.3 Why macronutrients should be essential part of our diet?
Ans. 
Macro Nutrients
Carbohydrates : They are main source of energy for almost all activates. They give quickly energy and less amount of carbohydrate in diet causes under nutrition and weight loss. Excess amount stored in livers and tissues from there they release the energy when in need.
Proteins : Proteins are needed for growth & development of body. It helps and replace the worn out tissues. It does not provide energy under normal routine but give energy under extreme starvation, High intake of proteins creates overload over kidney and livers. Deficiency diseases are kwashioskar or maras mus.
Fats : Fats are emergency sources of energy and stored in body. Fats carry Vitamin A, D, E, K. They are sources for energy for large activities. In proper functionary of glands and internal organs against the blood clotting, maintains the skin and important of proper functionary of glands and internals organs and it helps on blood clotting, maintains the skin and hair. Our diet should consist of 10% of Fat more intake more risk of obesity and many heart diseases so this Nutrients and in highly proportion of diet and should be taken in proper amount according to need.
Q.4. Mention the types effect of micro nutrients on our body?
Ans. Minerals & Vitamins are the micro nutrients of diet.
Functions of micro-nutrients:
(i) Calcium :- It is required for bone and teeth formation, deficiently causes osteoporosis, Rickets and retorted growth.
(ii) Iron : It in required for formation of haemoglobin, deficiency leads to anaemia.
(iii) Phosphorus : It helps in making strong bones and teeth.
(iv) Sodium : It helps nervous system for better response, deficiency causes cramps and tiredness.
(v) Iodine : It helps in proper growth & development of body, deficiency leads to goitre
(vi) Fluoride : It helps teeth and nails
(vii) Chloride : It helps body to fight against infection, proper functions of nervous system.
Vitamins :
A → helps in normal growth & development of eyes and skin.
D → Important for formation of strong bones & teeth.
E → It protects the cell membrane and acts as antioxidant.
K → helps in Blood Clotting and heals wounds.
B → Vit B, for growth & development.
B2 → helps in growth of RBC
B3 → Play important role in energy transfer, reactions in the metabolism of glucose, fat & alcohol..
B5 → It involved in oxidation of fatty acids & carbohydrates.
B6 → It helps in metabolism of amino acids.
B7 → It play key role in metabolism of lipids, proteins and carbohydrates.
B9 → Folic Acids Needed for normal cell division especially during pregnancy and infancy.
B12 → It involved in cellular metabolism of carbohydrates proteins and lipids an helps in production RBC in bone marrow.
C → helps in healing wounds it helps formation of growth & repair of bones, skin & connective tissues. It makes healthy teeth & gums.
Q5. What is the effect of Diet on performance of sports persons ?
Ans. Diet plays important role in spots performance. The following table will be followed for various activities.
| Sports Activities | Diet before Competition | Diet during Competition | Diet Aflis Competitions |
| Endurance Activities-like players Of marathon, basketball, Football, hockey cyclist | More amount of Complex carbohy -drates. | Simple carbohydrate With more water | More complex Carbohydrates more Vitamins & minerals, low Fats more water |
| Skill Activities-speed Activities ,middle Distance races, kho-kho, Water polo, skating, swimming | More carbohydrates Simple and complex | Simple carbohydrate In Liquid | More complex Carbohydrates more Vitamins & mineral More vitamins |
| Explosive Activities- Body contact activities, Wrestling, Kabaddi, Judo , Jump, Throw | More carbohydrates Both- simple and complex | More carbohydrates In Liquid | More Carbohydrates Complex more proteins More vitamins & mineral |
Q6. State four Myths of Dieliving ?
Ans. Myth : Low fat or No fat diet are good for you
Fact : This is not true cutting down saturated fat and eating unsaturated fat is good body needs fat for energy, tissue repair and transport Vitamins A,D,E,K.
(ii) Myth : Fasting Makes you loose weight.
Fact : True for short period by hinder weight loss. In long term it leans tissues so exercise is recommended for weight loss.
(iii) Don’t drink water while taking food – It digest food It don’t hamper metabolism so It is not true.
(iv) Myth milk should not be taken immediately after fish
Fact : It is not true It will not give any allergy or irritation scientist don’t think so.
(v) Fruits and vegetables one more nutritive than cooked foods ones :
Fact : Scientist discovered in recent years that cooking actually boost levels of important compound in some fruits and vegetable and cooking also breaks down fiber making it easier for your body to process.
(vi) Myth – Eat less nuts they are too fattening
Fact : It is true that nuts contain a lot of fat but it is mostly the food kind. Recent research suggested that eating nuts as part of a healthy diet may even help you lose weight.
Physical Education Class 12 Important Questions Chapter 2 Sports and Nutrition
1 Mark Questions
Question 1.
What 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.
Question 2.
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.
Question 3.
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.
Question 4.
Why does the weightlifters’ diet includes 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.
Question 5.
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.
Question 6.
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.
Question 7.
What are vitamins? (All India 2014)
Answer:
Vitamins are compounds of carbon vvhich 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).
Question 8.
Enlist two sources of calcium and iron separately. (Delhi 2015)
Answer:
Calcium—milk, cheese Iron—meat; eggs.
Question 9.
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.
Question 10.
Enlist two non-nutritive components of diet. (All India 2015)
Answer:
Non-nutritive components of diet are
- Colour compounds
- Flavour compounds
Question 11.
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.
Question 12.
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.
Question 13.
Critically explain the use of dietary supplements in heavy dose for longer duration. Justify your answer with two suitable examples. All indin 2015
Answer:
Dietary supplements if taken in heavy doses can be toxic and cause serious side effects.
For example
- Heavy dose of vitamin A can cause liver damage, blurred vision, headache, bone pain and nausea.
- Heavy dose of iron can cause digestive problems.
Question 14.
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.
3 Marks Questions
Question 15.
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.
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.
Question 16.
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, foodgrains, mustard oil and cotton seeds.
Question 17.
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.
Question 18.
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
- Vitamin A This is essential for normal growth of the bpdy. 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.
- 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.
- Vitamin E This is. essential.in 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.
- 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.
Question 19.
Mention the uses of any two minerals in our diet.
Answer:
- Iodine Iodine is essential for proper thyroid function. Its deficiency causes goitre and sources are seafood and salt.
- Calcium 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.
Question 20.
Write briefly about protein as an essential component of diet.flll India; (Delhi 2016)
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.
Question 21.
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.
Question 22.
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.
- 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.
- 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.
- 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 sugarfree results in more intake of tea and hence greater calorie consumption.
- 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.
Question 23.
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.
Question 24.
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.
5 Marks Questions
Question 25.
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.
Question 26.
‘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.
Question 27.
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.
Question 28.
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 releaving the body of waste materials and transportation of nutrients to cells. ,
Value-Based Question
Question 29.
What are the effects of good nutrition on an individual?
Answer:
Effects of good nutrition on an individual are
- Prevent Disease It includes prevention from cancer, tissues disease, parasitical and bacterial infections.
- Maintain Healthy Weight It includes proper blood pressure, less likely to allow diseases like diabetes, heart malfunctioning etc.
- Provide Stress Relief It includes side effects of drugs, boost immune system of the body and helps to maintain calm and coping abilities.
- Good Start to Future Generations It includes healthy babies, better immune system, healthy pregnancy etc.
1 Mark Questions
Question.1. 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.
Question.2. 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.
Question.3. What is balanced diet?
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.
Question.4. 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.
Question.5. 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.
Question.6. 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.
Question.7. What is Glycemic Index?
Answer. Glycemic 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.
Question.8. List the goals of nutrition during competition.
Answer. The goals of nutrition during competition are to
- stay hydrated
- provide immediate fuel
- boost performance
- preserve muscle and
- improve recovery.
3 Marks Questions
Question.9. 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.
Question.10. Explain about any two components of diet in brief.
Answer. (i) Proteins 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 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.
Question.11. 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
- Fat Soluble Vitamins Fat soluble vitamins are those vitamins which are soluble in fat. These vitamins are A, D, E and K.
- Water Soluble Vitamins These vitamins are soluble in water. These contain the elements of nitrogen and sulphur. These vitamins are B and C.
12. What are the uses of any two minerals in our diet?
Answer.
- 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.
- Calcium 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.
Question.13. What are the effects of good nutrition on an individual?
Answer. Effects of good nutrition on an individual are
- Prevent Disease It includes prevention from cancer, tissues disease, parasitical and bactarial infections.
- Maintain Healthy Weight It includes proper blood pressure, less likely to allow diseases like diabetes, heart malfunctioning etc.
- Provide Stress Relief It includes side effects of drugs, boost immune system of the body and helps to maintain calm and coping abilities.
- Good Start to Future Generations It includes healthy babies, better immune system, healthy pregnancy etc.
Question.14. 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.
Question.15. 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
- Carbohydrates These are our main source of energy.
- Proteins These provide essential growth as well as repairing muscles and other body tissues.
- Fats These are the source 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.
Question.16. What are vitamins? Write the sources of vitamins A, D, E and K.
Answer. Vitamins 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.
Question.17. 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.
- They are helpful in making the body soft and oily and protect it from external effects of hot and cold climates.
Sources of Fats:
- Animal Sources We get various products from animals such as ghee, butter, curd, fish oil, milk, meat and eggs.
- Vegetables Sources We also get fats from various vegetables such as dry fruits, coconut, , soyabean, food grains, mustard oil and cotton seeds.
Question.18. 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:
- Fats are necessary for many body functions.
- Fats keep up warm and give protection to organs.
- 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 are also important energy sources.
- Fats help in transportation of fat soluble vitamins like A, D, E and K.
- Fats maintain skin and hair.
Question.19. 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.
5 Marks Questions
Question.20. 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
- 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. - Proteins 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. - Fats Fats cantain 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. - Vitamins 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. - 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. - Water 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.
Question.21. Discuss the role of diet on the performance of a sportsperson.
Answer. The energy requirement of an athlete depends on:
- Quality Carbohydrates, fats, proteins, vitamins, minerals and fluids.
- Quantity Calories according to the sport.
- Variety Different types of food.
- Portability Proper cooking.
- 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:
- Carbohydrates are helpful in increasing endurance.
- Protein is necessary for the growth and development of various tissues of the bdy.
- A minimum amount of fat is desirable for a long distance runner, high jumper or gymnast.
- Diet prevents various diseases.
- Vitamins are essential for good performance.
- Vitamin-B complex helps in increasing the internal strength of our systems.
- Vitamin-E is beneficial in the treatment of heart diseases.
- Diet maintains healthy weight.
- Diet provides stress relief.
- Diet maintains normal body functions and proper blood sugar levels.
- Diet gives positive psychological feeling.
- Diet provides enough glycogen storage.
- Proteins are necessary for the growth and development of various tissues of the body.
- Minerals 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.
Question.22. 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 :
- stay hydrated
- provide immediate fuel
- boost performance
- preserve muscle and
- improve recovery.
The two different categories of this nutrition are :
- competitions less than two hours long, and
- 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.