5 SPORTS & NUTRITION

UNIT
MULTIPLE CHOICE QUESTIONS

Carbohydrates 2. (d) Vitamin D 3. (a) Normal coagulation of blood 4. (c) Rickets 5. (a)
1. (a) Minerals 9. (b) carbon,
carbohydrate-rich diet 6. (d) Allthe above 7. (b)energy giving foods 8. (d)
oxygen 10. (b) Simple carbohydrates 11. (a) Complex carbohydrates 12. (d) 9Kcal
hydrogen and
Vitamin C 17. (c)Calcium 18. (a) trace
13. (b)Proteins 14. (b) Vitamin B 15. (a) Vitamin A16. (a))
22. (d) Protein 23. (c) Protein 24, (d)
minerals 19. (d) 1:1:4 20. (d) Calcium 21. (d) Vitamins
B, 28. (a) 8Vitarmíns 29.(b)
Carbohydrate 25. (c) Both (a) and (b) 26.(a) Vitamin B, 27. (d) Vitamin (c) Riboflavin 34. (c) iodine
33.
Vitamin B30. (a) Phosphorus 31. (a) Thiamine 32. (d) Vitanin B
(b) Vitamin K 40. (d)grapes 41. (a)
35. (b)simple 36.(d) 76, 12, 12 37. (c) Iron 38. (b)Pellagra 39.
vegetables 42. (a) Food intolerance 43. (c) overweight 44. (d) All of the above 45. (c)
green leafy
Mass Index 46. (a) A large number of calories 47. (a) kg/m² 48. (d) Low blood sugar level 49.
Body
All of the above 52. (b) Food intolerance
(b) On the basis of scientific knowledge 50. (a) Fats 51. (d)
exercising54. (c) Protective or regulatory foods
53. (b) take in morecalories by eating than we burn by intolerance 57. (b) Roughage 58. (d)
Consuming all thenutrients in right amount 56. (b)Food
55. (c)
Energy giving foods 61. (b) Chermical62. (a)
Yellow and orange fruits 59. (c) Both (a) and (b) 60. (b)
gms to 1 kg 65. (b) lgkg body weight to
regulate bodytemperature 63. (b) Vitamin B & C 64. (b) 500
2gkg body weight 66. (b)55%
MATCH THE COLUMN

3. (d) (1) - 1, (i) -4, (üi) - 2, (iv) - 3

1. (c) () -4, (ii) -3, (iii)- 1, (iv) -2 4. (a) ) - 1, (i) - 4, (ii) -3, (iv) -2
2. (d) () -4, (ii) -3, (iüi) - 2, (iv) - 1
CASE STUDY

nutrients 3.(a) Vitamins

Q.1. 1. (c) Both (a) and (b)2. (b) Macro
sweeteners 3. (c) Protein
Q.2. 1. (b) Vitamin B 2. (a) Artificial
(b) Body building food 2. (b) Kwashiorkor 3. (a) Carbon, oxygen, hydrogen and nitrogen
Q.3. 1.
(c) 3. (b) Hidden Danger
Q.4. 1. (d) All of these 2. (d) Both (a) and
REASONING QUESTIONS

and (R) are true and (R) is the correct explanation of (A).
I. (a) Both (A)
Z. (c) (A) is true but (R)) is false.
3. (c) (A) ís true, but (R) is false.
(A) and (R) are true and (R) is the correct explanation of (A).
*. (a) Both explanation of (A).
is not the correct
D. (6) Both (A) and(R)are true but (R)
53
 54

PIE CHART BASED

PHYSICAL EDUCATION SPORTS& NUT
QUESTIONS 0. 10. Exp
Q.1. 1.(a) 2. (b) Proteins 3. (d) E Ans. Calci
Q.2. (d) overweight clot at the time
inmilk, orang
Q. 11. Enl
FIGURE/PICTURE BASED QUESTIONS Ans. Calci
Q. 1. 1. (a) carbohydrates 2. (a) macro 3. (d)
Vit A,
Q.2. 1. (a) Banana 2. (a) ascorbic 3. (d) banana D, E &K4. (c) protein 5.(b) fats
Iron : Liv
Q. 12. Me:
Q.3. 1.(b) Kwashiorkor 2. (d) Scurvy 3. (a) Ans. There
Goiter (a) Anima
VERY SHORT ANSWER TYPE
QUESTIONS (b) Plant S
Q. 1. Define balanced diet. Q. 13. Me
Ans. Abalanced die may be defined as that diet (201 Ans. Thes
which contains all the nutrients in the
as required by the body. In other
words, "A diet which consists of all the essential foodcorrect amo (carrots, pump
proteins, carbohydrates, vitamins, fats, minerals and water in elements e Q. 14. Me
Q.2. Define nutrition. correct proportion called balanced die Ans. Kwa:
is
Ans. Nutrition is the science of food and a Q. 15. Nai
food from the time it is eaten untilit is used for study of the process that includes everything happens Ans. Calc
various functions the body. It is the study of ingestia Q. 16. Na
igestion, absorption, utilisation and assimilation of nutrients in
Q.3. Enlist the elements of diet ? present in food. Ans. The
Ans. The elements of diet are : (i) (v) Minerals.
(vi) Minerals. Carbohydrates (ii) Fats (iii) Proteins (iv) Water (v) Vitami Q. 17. Na
0.4. Mention the sources of
Ans. Sources : Sources of carbohydrates
in our diet.
Ans. Non
carbohydrates pasta,
are
etables, sugar and products that are sweetened like jams,rice, cereal grains, breads, milk, fruit, root ve 1. Phytate
whole grains cereal (whole wheat atta), whole jellies etc., honey, jaggery. Fibre is present Q. 18. WH
other vegetables, fruits like guava, apple, pulses, green leafy vegetables, peas, carrot, beans a Ans. The
orange, pineapple etc.
Q.5. List down simple types of product.
Ans. Glucose, Galactose, Fructose,carbohydrates.
Maltose, Sucrose, Lactose. Q. 19. W
Q. 6. State complex carbohydrate types. Ans. A hea
Ans. Starch, fibre (cellulose) index (BMI):
0.7. How many amino acids are found in proteins ? Q. 20. Na
Ans. There are 20 amino acids are found in proteins. Ans. The
() Carboh
0.8. Mention the sources of fats in our diet. Or
Q. 21. En
Fats are derived from two sources. Name them.
(Delhi, 201 Ans. The
Ans. Sources of Fats in our diet are : (i) Heart p
Animal sources : It consists of meat and dairy products such as milk, butter, Q. 22. Wh
cheese and egg yo
Vegetable sources: It consists of various edible oils of groundnut, mustard, cottonseed, sunflower
COconut.
Ans. Weig
Q.9. What are proteins ? (201 nutrients to re
Ans. Proteins are an important part of our diet. The proteins are made up of amino acids, Proteins h
in growth and building new cells and repair the present ones.
nutrient helps
SPORTS &NUTRITION 55

0. 10. Explain the importance of calcium for children. (2012)

ABs, Calcium makes bones and teeth strong. It maintains the blood presure and helps to make blood
dlot at the time of bleeding. It helps other molecules to digest food and makes energy for body. It is present
in milk, orange, green leafy vegetables, egg etc.
0.11. Enlist two sources for calcium and iron separately. (Delhi, 2015)
Ans. Calcium :Milk, orange, green leafy vegetables, egg etc.
Iron : Liver, eggs, meat, onions, pulses, dates, figs, dry, fruits and lettuce etc.
Q. 12. Mention the sources of proteins in our diet.
Ans. There are two main dietary sources of proteins :
(a) Animal Sources : It consists of meat, fish, egg, milk, cheese etc.
() Plant Sources : It consists of pulses, cereals, nuts, beans, peas etc.
Q. 13. Mention the sources of vitamin Ain our diet.
Ans. The sources ofVitamin Aare milk, egg yolk, cod-liver oil, red and yellow fruits and vegetables
(carrots, pumpkin, mangoes, papaya) etc.
Q. 14. Mention two diseases which come from deficiency of protein.
Ans. Kwashiorkor and Marasmus.
Q. 15. Name any two macro minerals which should be part of our diet.
Ans. Calcium and Phosphorous.
Q. l6. Name the nutritive components of diet.
Ans. The nutritive components of diet are : (1) Carbohydrates (i) Fats (iii) Proteins (iv) Vitamins
v) Minerals.
Q. 17. Name any two non-nutritive components of diet.
(All India, 2015, C.B.S.E. Sample Paper, 2016)
Ans. Non-Nutritive Factors that Interfere with Nutrient Absorption
1. Phytates, 2. Tannins, 3. Trypsin Inhibitors, 4. Oxalates, 5. Goitrogens
Q. 18. Whatis the main function of artificial preservation ?
Ans. The main function of artificial food preservation is to preserve foodincrease the shelf life of a
product.
Q. 19. What is Healthy Weight' ? (March, 2018)
Ans. Ahealthy weight is one that is right for your body type and height. It is based on your body mass
Tndex (BMI) and the size of your waist (waist circumference).
Q. 20. Name the basic components of diet.
Ans. The basic components of diet are :
)Carbohydrates (ii) Fats (ii) Vitamins (iv) Proteins (v) Fluids
0. 21. Enlistthe dangers of dieting.
Ans, The dangers of dietingare
0 Heart problems (i) Low Energy Diet (i) Side effects (iv) Emotional dangers (v) Mental dangers.
22. Why do the weight lifters diet include lots of protein ?
(CB.S.E. Sample Paper, 2015, Delhi, 2018)
Ans Weigh lifers expend more gncrgy than the average person and their bodies need additional
trienits oTecover frotn intense physical activity. Protein plays an important role in an athlete'ss diet as the
urient helps repair and strongthen muscle tissue.
 56 PHYSICAL EDUCATION
SPOR
Q. 23, What are the Micro Nutrients ?
Or
(Al India, 2)
Write briefly about 'Mieronutrients. (All India, 2, sugar

Ans. Micro nutrients are nutrients required in small quantity by our body for normal ComE

development. growth carbe

Q. 24.What is Food Intolerance? (Delhi, 2016, C.B.S.E. Sample Paper, 2

Or + gl
disa
What do you mean by food intolerance ? (AIlIndia, 2017, 2 lact
Ans. Food intolerance means that individual elements of certain foods cannot be properly proce imp
and absorbed by our digestive system.
Q. 25. What is roughage or fibre indiet ? (July, 20 and
Ans. Dietary fiber, or roughage is the indigestible portion of food derived from plants and was 0at
sta
animals that eat dietary fiber.
Q. 26. What do you mean by Dieting ? (Delhi, 20
Ans. Dieting means restricting oneself to small amounts of food intake or having special kind of f,
in order to lose/gain or maintain weight.
Q. 27. Enlist two sources of calcium. (Delhi, 20
Ans. Milk and Cheese.
Q. 28. Differentiate between Macro and Micro Nutrients. (C.B.S.E. 201
Ans. Macro Nutrients: Those nutrients which are required in large amounts are called as mac
nutrients. These provide energy and are required for growth and maintenance of body to perform act
ties. These include carbohydrates, fats, proteins and water.
Micro Nutrients : Micro nutrients are nutrients required in small quantity. Vitamin and Minerals
commonly referred to as micro nutrients because human body requires small amount for survival a
proper growth and development.
Q. 29. Enlist the foods which are commonly associated with food intolerance. (C.B.S.
Ans. Foods most commonly associated with food intolerance include dairy products, grains that c
tain gluten and foods that cause intestinal gas buildup, such as beans and cabbage. Gluten in wheat is &
of the most common causes of food intolerance.

SHORT ANSWER TYPE QUESTIONS

Q. 1. What is the importance of balanced diet and nutrition for body ?
Ans. (For ExplanationSee Textbook Page No. 139-140, Functions of Balanced Diet /Importance
Balanced Diet and Nutrition for Body)
Q.2. What are carbohydrates ? What are its types and what are its sources ?
(CB.S.E. Sample Paper, 201
Or
Mention the sources of carbohydrates.
Ans. Carbohydrates : Carbohydrates are the sugars, starches and fibers found in fruits, grains, vegetal
and milkproducts. They are the most important source of energy. They contain elements of carbon, hydro
and oxygen. The ratiobetween hydrogen and oxygen in carbohydrates is 2:1 like water. These compou
are important for different digestive functions in our body.
There are three types of carbohydrates:monosaccharides, disaccharides and polysaccharides.
 SPORTS & NUTRITION
a, 201 io
57
Monosaccharides are simple single units of
s are found in fruits (sucrose, glucose and sugars like glucose, fructose and galactose. Simple
2, 201 fructose), milk (lactose) and sweets that are produced
commercially and added to foods to sweeten, prevent
spoilage, or
arbohydrates digest quickly are sweet in taste and soluble in water.improve
structure and texture. These
wth a ( Disaccharides are when two monosaccharides are
, 201y combined together: these are maltose (glucose
wlucose), lactose (glucose + galactose) and sucrose (glucose + fructose), Simple sugars (mono and
Asaccharides) are found in fruits (in the form of sucrose, glucose and fructose),
actose) andsweetsthat are produced commercially and added to foods to sweeten,milk (in the form of
201
cess
improve structure and texture,
(c) Polysaccharides are more than two units of monosaccharides joined
prevent spoilage, or

and fibre (cellulose). These are also called complex sugars and are found intogether. These are starches
2014 whole grain cereals, rice,
oats, potatoes, bread, legumes, con and flour. These digest slowly. These are not sweet in taste (like
aste starch in potatoes) and insoluble in water.
0.3. What are the functions of carbohydrates in human body ?
2015 Ans. Ans. Carbohydrates have various functions in the human body as given below:
f on () They provide energy for working muscles.
() Theyprovide fuel for the central nervous system.
2013 (i) Theyhelp enabling fat metabolism.
(iv) They help preventing protein from being used as energy.
202: Q.4. Describe various types of Fats. What are the different sources of fats ? (SQP 2020)
act Ans. Types of Fats:
ctiv (a) Saturated Fat : It is solid at room temperature. It is mostly present in animal foods such as milk,
Is a cheese and meat and is also called as animal fat. Saturated fat can raise your cholesterol level. It has
been recommended that the intake of saturated fats be kept less than 7% of total calories. Desi ghee,
butter, cheese, cream, red meats, baked products and other full-fat dairy products are the main sources
of saturated fats in most diets.
S.E (b) Unsaturated Fat : It is liquid at room temperature. It is mostly present in oils from plants. If
COL
you eat unsaturated fat instead of saturated fat, it may help to improve your cholesterol level. It is of
two types:
) Mono unsaturated Fat : It is mostly present in vegetable oils such as canola, olive and peanut
oils. It helpsto lower your 'bad' LDL cholesterol and keeps 'good' HDL cholesterol level high.
(ii) Poly unsaturated Fat : It is mostly present in vegetable oils such as sunflower, soyabean, con
oils etc. It also helps to lower your 'bad' LDL cholesterol level.
(iii) Trans Fat : Trans fats are unsaturated fats which may be monounsaturated or polyunsaturated.
It is a fat that has been changed by a process called hydrogenation. It is mostly present in processed
fat as
foods, snacks, cookies etc. Trans fat can raise your cholesterol level. So, eat as little trans
possible to live healthy.
egg yolk.
Animal sources : It consists of meat and dairy products such as milk, butter, cheese and
cottonseed, sunflower
Vegetable sources : It consists of various edible oils of groundnut, mustard,
and coconut.
Q.5. Write importance of protein for our body. The proteins consist of amino acid.
Proteins are very important in a balanced diet.
Ans. Proteins : the present ones. The importance of Proteins in
building new cells and repair
PToteins help in growth and
the human body is given below:
 58 PHYSICAL EDUCATION
) Repair and Maintenance : Protein is termed the building block of the body and is SPORTS&
maintenance of body tissue, including development and repair. ital in repairing
(i) Source of Energy : Protein is a major source of energy. sOurce of
(ü) Creation of some Hormones : Protein is involved in the creation of some
hormones. 4. Vit=
substances help to control body functions that involve theinteraction of several organs. (ivjTranspora quantities
and Storage of Molecules : Protein is a major element in transportation of certain molecules. various d
() Antibodies :Protein forms antibodies that help preventing infection, illness and disease 5. Mi
Q.6. How is water useful for us ? Explain briefly. and deve
Ans. Water is a very important element of food or diet. Our blood contains 90% of water and it . The
up to 60% ofthe total weight of an individual. Water helps toregulate nutrients of food in the bodve 0.9.
It is also very useful for excretion of waste products from the body. It regulates the body temperatur Ans.
normal person requires 4 to 5 litres of water every day. These v
Functions : Water has various functions in the human body as given below: ()\
() It helps to remove poisonous substances and waste products from the body. vitami
tion. L
() It helps in food digestion.
format
(i) It helps to fom body fluids i.e. plasma of the blood, the lymph and digestive juices.
(i) It protect the bones from becoming dry and brittle. yolk,
(v) Ithelps in blood circulation. (n)
(vi) It helps to maintain the body help ir
temperature.
(vi) It helps to supply mineral salts to the body.
childr
sheep
Q. 7. Discuss about the micronutrients which are in the
important for body.
Ans. Micronutrients are one of the major groups of nutrients (
mins and minerals. Vitamins are necessary for energy needed by our body. They include vit norm
production, immune function, blood clotting ani
other functions. Minerals play an important role in growth, bone health, fluid balance and several othe leafy
processes. If these micronutrients are not taken in the diet, there can be severe etc.

Vitamins can be divided into fat soluble and water soluble vitamins.
problems in the body.
Minerals can be classified as macro and micro minerals. inab
and
Q. 8. Discuss briefly about the nutritive components of diet. Or
What are the Nutritive and Non-nutritive components of diet ? Explain.
(All India, 201)
Or ful
What arethe Nutritive Components of Diet ? Discuss briefly. (July, 201n ach
Ans. The nutritive components of diet are as follows : lea
1. Carbohydrates : Carbohydrates are one of the important components of diet. Carbohydrates act as als

fuel in the body andprovide energy. Lack of carbohydrates may cause loss of body weight, wrinkles in the fo
skin appears, individual becomes weak and thin.
2. Fats : Fats contain carbon, hydrogen and 0xygen. Fats are stored inour body as emergency source pl
sl
of energy. They are used after completion of carbohydrates source. Fats are good source of energy, They
are used after completion of carbohydrates source. Excess fat can get deposited in the body and decreases
the efficiency of normal function of organs. However, if there is less intake of fat indiet, carbohydrates fo
change into fat upto some extent. Fats are good source of energy.
3. Proteins: Proteins contain elements like carbon, hydrogen, oxygen, nitrogen and sulphur. Proteins f
are large molecules and cannot get directly into our blood. So they change into amino-acids. Proteins are
helpful for growth and development of an individual specially children. Moreover these are useful for
SPORTS&NUTRITION
59
and tear of tissues. Proteins help in the formation of enzymes, hormones and act
repairingthe wear as a
sOurceofenergy. Proteins are very inmportant part of diet.
Vitamins : Vitamins are complex compounds of carbon. These are required by the
quantities. Vitamins are not formed in the body but haveto be supplemented by diet.
body in small
various diseases and help in development of our body. These protect us from
Ninerals : Minerals are very important components of diet, Minerals are necessary for the growth
development of an iindividual. They also help in the functioning of muscles and formation of teeth.
The non-nutritivecomponents of diet See T.B. Pg. (127-128)
o9. Briefly explain the functions and sources of the fat soluble vitamins. (Delhi, 2015)
Ans. Fat soluble vitamins : These vitamins are soluble in fat and stored in liver and fatty tissues.
These vitamins are:
à Vitamin A: Vitamin A is called vitamin of growth. It is very important for children and
lack of
witamin Acan hinder the growth. It is essential for eye sight. This vitamin keeps the skin in good condi
tion. Lack of this vitamin in children causes prickles on hands and legs. One may catch cold, cough and
formation of stonesin urinary tract if there is lack of vitamin A. The sources of vitaminA are milk, egg
volk, cod-liver oil, yellow vegetables, mango, papaya etc.
() Vitamin D: Vitamin D helps to keep the teeth and bones strong, firm and in a right shape. It also
help in theutilization and absorption of calcium and phosphoric acid. Lack of vitamin D causes rickets in
chil dren and bones become weak and flexible. Vitamin D is present in egg specially in yolk, liver of
sheep, cod liver oil, shark liver oil, pure milk, etc. Natural source of vitamin D is sun rays specially early
in the morning (sun rise time).
(i) Vitamin E : It keeps the sex organs in good conditions. It helps during pregnancy and helps in
normal child birth. Lack of this vitamin can cause abortion. Vitamin Eis present in wheat and wheat flour,
leafy vegetables, carrot, cauliflower, lettuce, cucumber, green pepper, spinach, milk, banana and butter
etc.

(iv) VitaminK: This vitamin is also known as anti bleeding vitamin. Lack of this vitamin causes
inability of blood coagulate. It is present in salad leaves, cabbage, spinach, cauliflower, tomatoes, peas
and carrot etc.
Q. 10. Write a note on 'eating for weight control.
Ans. Eating the right amount and right type of food is crucial for weight control. The key to success
Tul weight control is to create a calorie deficit by consuming fewer calories than we burn. This can be
achieved bychoosing foods that are lower in calories and higher in nutrients, such as fruits, vegetables,
lean proteins and whole grains. These foods not only provide the necessary nutrients for good health but
also keepus feeling full andsatisfied, making it easier to maintain a calorie deficit.
Portion control is also an important aspect of eating for weight control. By monitoring the amount of
food we eat, we can reduce our calorie intake without feeling deprived. One helpful tip is to use smaller
plates and bowls,which can make it seem like we are eating more food than we actually are. Additionally,
slowing downwhile eating and being mindful of our food can also help us control ourportion sizes and
prevent overeating.
t is important to note that eating for weight control does not mean eliminating entire food groups or
following restrictive diets. Instead, it is about making healthier food choices and practising moderation.
Abalanced diet that includes a varietyof foods from all food groups can provide the necessary nutrients
or good health whilealso helping us maintain a healthy weight. By making small, sustainable changes to
our eating habits, we can achieve long-term weight control and improve our overall health and well
being.
 60
PHYSICAL EDUCATION. SPOF
helps increase energy expenditure.
Also, exercise plays a crucial role in weight control. It Regular physical activity, such as
contributes tocreating a calorie deficit, leading toweight loss. other health h
provides a range of
and strength training, not only helps with weightcontrol but alsodiseases
including improving heart health, reducingthe risk of chronic such as diabetes and some
cance
and improving mental health and cognitive function. Incorporating exercise into a healthy lifestyia
help with weight control and overall health and well-being.
Q. 11. Write the signs and symptoms of food intolerance.
Ans. Signs and symptoms : Symptoms of food intolerance vary greatly.
Food intolerance symptoms usually begin about half an hour after eating or drinking the food in
but sometimes symptoms may delayed up to 48 h. Symptoms of food intolerance can include :
question
Nervousness, tremor, sweating, palpitations, rapid breathing, headache, migraine, Diarrhea, bumig
sensations on the skin, tightness across the face and chest, breathing problems - asthrma-like symptom the
allergy-like reactions.
Q. 12. What are the causes of food intolerance ?
Ans. The causes of food intolerance are :
1. Absence of an enzyme : Enzymes are necessary to digest food properly. If some enzymes aæ
missing, or not enough, it can cause food intolerance. Lactose intolerance is an example of this, wher
people don't have enough lactase enzyme, which breaks down milk sugar into smaller molecules. Th
causes them to be intolerant to milk and milk products, leading to symptoms such as stomach-ache hig
bloating, gas and diarrhoea.
2. Chemical causes : Some chemicals in foods and drinks can cause intolerance in some qu
people, sui
as amines in certain cheeses and caffeine in coffee, tea and chocolates. These chemicals can affect som Sig
people more than others. When someone is intolerant to a particular chemical, their body may react i eq
different ways, causing symptoms such as headaches, stomach upset, or skin rashes. It's essential t an

know which chemicals in food or drinks cause intolerance in your body to avoid be
consuming them an an
prevent symptoms.
3. Toxins present in foods: Certain foods contain natural chemicals that can be the
harmful to human va
and cause food poisoning, resulting in symptoms such as diarrhoea, nausea and
peanuts and undercooked beans contain aflatoxins, which can cause severe vomiting. For example
to handle and prepare food correctly to prevent food poisoning and digestive issues. It is essentia ne
ensure safe consumption. m
Q. 13. Discuss about the management of food intolerance. be
Ans. Management : It is very difficult to determine whether somebody has a
allergy because the signs and symptoms are often similar. Apart from lactose food intolerance d ag
disease, there is no accurate, reliable and validated test to identify food intolerance and celia
tool is an exclusion diet, also known as an elimination or intolerance. The best diagnostik SK
diagnostic
changes of diet to exclude foods causing the reactions. In a typical diet. Individuals can try mind m
removed from the diet for a period of 2 weeks to 2 months. If duringexclusion diet, the suspected food b fo
not appear, it becomes more likely that the cause has this period the adverse reactions
been recognized. di
The best current treatment for food
often and in smaller amounts. Over a intolerance is to either avoid certain foods or eat ne
them l SO
chemicals to build up alevel of resistanceperiod of time it is possible for
by regular exposure to small amounts in acontrolled
individuals avoidingway, 0bu
care must be taken, the aim being to build up a us
varied diet with adequate composition. fa
ar
sPORTS&NUTRITION
61
Q.14. Writethe difference between simple and complex carbohydrate.
Ans.
Simple Carbohydrates Complex Carbohydrates
1. They give quick energy. 1. They release slow energy.
2. These are sweet in taste. 2.. These are not sweet in taste.
1. They are called mono-saccharides, 3. They are called polysaccharides.
4 The types are Glucose, Galactose. 4. The types are Starch, fibre
Fructose, Maltose, Sucrose, Lactose. (cellulose).
5. They can be absorbed quickly. 5. They takes time in getting absorbed.
.15. Insports such as Boxing and Wrestling, the players tend to lose weight sharply. Explain
the pitfalls of dieting. (C.B.S.E. Sample Paper, 2015)
Or
What are the pitfalls of dieting ? Explain any four pitfalls of dieting. (July,2017, SQP 2020)
Or
(March, 2018)
Explain various pitfalls of dieting.
Or

"Dieting programmes having weight loss as an objective, are a failure." Justify this statement by
highlighting the bad effects of such dieting.
most fre
Ans. Weight cutting is the practice of fast weight loss prior to a sporting competition. Itweight is a
sports, where
quently happens in order to qualify for a lower weight class (usually in combat as possible (most notably
significant advantage) or in sports where it is advantageous to weigh as little
is to lose weight in the form of fat
equestrian sports). There are two types of weight cutting : One method the form of water in the final days
weight in
and muscle in the weeks prior to an event; the other is to lose
before competition. Nutritional experts will rarely give advice on how to cut weight safely or effectively,
However, many athletes choose to do it because
and will simply recommend against cutting weight at all.
dieting process is not implemented correctly ; it has
they wish to gain an advantage in their sport. If the dieting. These are described as follows:
various possible dangers referred to as the pitfalls of intake reduces extremely. Our body
Calories : Usually during dieting, calorie
1. Eating very less functioning. When we under eat, our body goes into
»starvation
specific amount of calories for proper
needs
metabolism to drop. Cutting down on calories may result in loss of weight but it can
mode', causing our
be dangerous for our body in the long run. weight. Skipping meals can actually work
People often skip meals to reduce
2. Skipping Meals : have shown that we often consume more calories at the meal after
against weightloss plans. Also, studies the two separate meals. Skipping a meal can slow down the
skipping than we would get out of having of your
will hurt you later on in the day as your body won't be able to burn off the rest
metabolism, which
food as efficiently.
nutrients: Many diets severely limit intake of a major nutrient. Some
3. Limiting intake of some another limit protein,and others push for fat-free diet. But our body
diets cut out the carbohydrates, made to consume all the nutrients found in the maior food
is
needs all forns of putrients, Our bodythese nutrients it can lead to impaired functioning.
taking
Sources on Earth. If werestrict weight but it should be done safely, which
conclude that it is important to lose
From above we can
best way to do so is to exerciseregularly and stick to a diet that limits saturated
usually means slowly. The key to losing weight is a combination of diet
gives adequate nutrients tothe body. The
fat and sugars and
and exercise.
 62 PHYSICALE
EDUCATION-% SPORTS& NL
Q.16. What should be the basie nutrlent in a welghtlifter's diet 7Why ? 4. Eatm
Ans. Following should be the basic nutrients in a weightlifter's diet :
1, Milk and milk products 2. Meat and meat ptoducts, fish, egg or poultry
(C.B.S.E. 5. Ifeati
6. Have
3. Pulses 4. Nutsand oilseeds 7. Consi
These nutrients are best suitable because they are rich in proteins. gastrointes
Q.17. Is fat useful or not useful for usand for our body, explain. 8. Avoi
Ans. Fat is useful for us and for our body because of the following reasons : 9. Avoí
(0 Fats are store in body and are used as emergency sources of energy. arealso dig
10. Take
() Fats are important sourcesof energy for long duration activities and important for proper functi. Q. 21.
ing of glands and other internal organs.
Ans. DL
( ) It helps intransportation of fat soluble vitamins A, D, E, K
(iv) It helps in blood clotting. well. The
()It helps in maintenance of skin and hair. Our diet should consist of 5to 10% of fat higher in takes blood suga
fat high risk of obesityand many heart diseases. To prev
(v) Fats maintain body temperature and protect it from effect of external ternperature. during exe
(vi) They make body soft and oily. 15 minutes
events like
Q. 18. How obesity can be prevented ? Give two ways.
Ans. Limit intake of sugars : Avoid sugar-sweetened drinks such as soft drinks, sports drinks, en taken care
ergy drinks, fruit drinks, vitarmin waters etc. Such products increase the rísk of weight gain. Also avoi with sugar
adding sugar to tea or coffee and limít confectionery as well as cakes, biscuits and desserts. Drinking caffeine ar
sugared soda, fruit drinks, or juice can give you several hundred calories a day without realizing it incuding
Switching from these to water or unsweetened drinks can reduce weight. iritability
If train
Eat Balanced diet and healthy diet: To maintain a healthy weight, one should take a
One should think before eating. Unnecessary munching of food will lead to weight balanced die fruit juice
gain. Eat a healthy endurance
diet consisting of plenty of vegetables, fruit, legumes and whole grains. Also include low-fat
dairy products, as well as some lean meat, poultry, fish, eggs or plant-based choices such as milk and For these
nuts and seeds. legumes form, duri
Q. 19. What do you understand by food myths ? Discuss briefly about Q. 22.
various food myths. Ans. (
Or
(Delhi, 2016) much and
Explain any three myths about food. (C.B.S.E. Sample paper, 2016)
Ans. (For explanation see Textbook Page No. 156-157, Food Myths) exercising
1. Dri
Q. 20. What type of meal should we take before the competition ? 2. Eat
Ans. The primary goals of pre-exercise meals are to fuel glycogen stores and ensure proper
The pre-event meal should be rich in complex carbohydrates; it should also contain hydration 3. Co
protein,
or fruits and asmall portion of a food containing fat. The high complex carbohydrate content vegetables exercise.
will boost After
energy levels and keep the athlete fuelled for a long period of time after the meal. should st=
Main considerations for a Pre-event meal diet are : make up
1, Consume a meal with high carbohydrates, moderate protein, low fibre and low-fat providing 500 training
1000 kcal before an event. Examples include banana milkshake, pasta with fruits and curd, or potato returns t
sandwich with fruit juíce. Post-e
2. Avoid high sugar foods to prevent insulin rush leading to fatigue, cramping, dehydration, nauses to consu
and diarrhoea. competit
3. On regular trainingdays, consume small meals or snacks every 2-3 hours instead of large meals. greatest.
two houn
SPORTS&NUTRITION 63

I Eat meals 2-4 hours before exercise.

s Ifeating within two hours of exercise, consume less and opt for semí-solid or liquid meals.
6. Have adinner the night before the competition that ensures proper sleep and adequate fueling up.
1. Consume familiar and easily digestible foods and avoid new foods, known allergies, or
ostrointestinal upsets. Competition is not atime to experiment with new foods.
8. Avoid heavy foods such as fried foods or high fibre foods the day before the competition.
0. Avoid excessive protein intake, as it increases water excretion and can lead to dehydration. Proteins
are also digested slower.
10. Take enough liquids or asmallsnack one hour or less before exercise.
0. 21. Which type of food should we take during a competition ?
Ans. During training and competition, it is important to pay attention to nutrition in order to perform
well. The goal during exercise should be to stay hydrated, keep the body temperature normal, maintain
blood sugar levels and prevent getting tired too quickly.
To prevent dehydration and maintain electrolyte balance, athletes should consume fluids regularly
during exercise. Water is the best fluid for this purpose and athletes should aim to drink 150-250 ml every
15 minutes depending on the exercise intensity and environmental conditions. During small breaks in the
events like in cricket, tennis, boxing etc. the consumption of adequate carbohydrate and fluids may be
taken care of. In shorter breaks, carbohydrate rich foods like banana, juices, Commercial sports drinks
with sugar levels up to 2% can also be used. Carbonated beverages, fizzy drinks and drinks that contain
caffeine are not recommended. Dehydration can cause several negative effects on athletic performance,
including dark urine, decreased urine output, reduced urination frequency, rapid heart rate, headache,
iritability and confusion.
diluted
Iftraining or competition lasts longer than 60 minutes, carbohydrate-electrolyte beverages like ultra
or
fruit juices containing 5 percent to 8 percent carbohydrates can be ingested. During enduranceto decrease.
endurance events lasting longer than four hours, the muscle glycogen levels of athletes start
in solid or liquid
For these athletes, it's recommended that they eat foods rich in carbohydrates, either
form, during their exercise.
Q. 22. Which type of food should we take after the competition ?
What is consumed, how
Ans. Good nutrition can make its greatest contribution in aiding recovery.
the recovery process. After
muchand how soon after an intense workout or competition can all influence
exercising, the most important things to focus on are :
exercise.
1. Drinking enough fluids toreplace what was lost during
liver glycogen).
2. Eating carbohydrates to refillthe body's energy stores (muscle and replenish what was lost during
3. Consumingelectrolytes such as sodium, potassium and
chloride to
exercise.
also be a priority. Rehydration
After exercise, the replacement fluids lost through sweating shouldwhat they lose during exercise to
fluid than
Should start immediately. Athletes are advised to drink moreimportant to fully rehydrate before the next
make up for the amount of fluid eliminated as urine. It is continue to drink fluids until the body
to have a productive session. After exercise,
training session urine is a clear or pale colour.
eturns tothe weight ít was before exercising or until the Sportsperformers are advised
Fost-exercise, carbohydrates that are easy to eat and digest are preferred.
consume a high-carbohydrate (at least 50 g) low-fat snack as soon as possible after training or
to the muscles' capacity to refuel is at their
Competition, preferably within the first half an hour - when should be rich in carbohydrates, within
should ensure that they eat their next meal, which
greatest. They
two hours.
 PHYSICAL EDUCATON
64
an essential component of diet. (All India, SPORTS
containabout protein as
Q.Ans.
23. Proteins
Write briefly elements like carbon, hydrogen, oxygen, nitrogen and sulphur. Proteins }
large molecules and cannot get directly into our blood. So they change into anmino-acids. Prroteins,
helpful for growth and development of an individual specially children. Moreover these are useiul

tear of tissues. Proteins help in the formation of enzymes, and hormones

source
repairingof the
energy. and are very important part of diet. High protein foods include meat, fish, che,
wearProteins

beans, lentils,yogurt, eggs, nats and seeds.

minerals on the basis of their sources and
benefits
three Micro
Q. 24. Compare any (CB.S.E. Sample
Micro Minerals
Paper, 20%,
Ans. Deficiency
Nutrient Function/Benefits Sources
Lack of iron can cause
Present in
Iron Although iron is anaemia.
considered to bea trace liver, eggs,
mineral, the amount meat,onions,
needed is somewhat pulses, dates,
more than for other figs, dry fruits
micro-minerals. Iron is a and lettuce
mineral found in every etc.
cell of the body. Iron is
the main salt which
helps to constitute
blood and helps to
produce haemoglobin. It
acts as OXygen carrier to Q. 2
the lungs.
Copper Helps in the formation Pulses, nuts Muscle weakness, anemia, Ans
of haemoglobin of and seeds, low white blood cell count,
utilizat
blood along with iron. whole neurological problems and
grains, organ paleness. liver c
meats, special
drinking water. becom
lodine Required for keeping Present in Thyroid enlargement and Vit:
thyroid gland healthy. iodized salt, goiter.
present
This gland uses iodine to fish, sea food
make hormones that etc. vitamir
affect our growth and Q.
development.
Ans
Q. 25. Compare any three Fat soluble vitamins onthe basis of their sources andbenefits. My
(CB.S.E. Sample Paper, 2021 whole Fac
Ans. Fat Soluble Vitamins
Nutrient Function/Benefits risk of
Vitamin A or retinol Needed for vision in
Sources Deficiency
Vitamin A from animal Lack of vitaminAcancause My
and its precursor*, dim light, healthy sources (retinol): milk, dry skin, dry eyes, night Fac
beta carotene) skin and mucous cheese, cream, butter, blindness, delayed growth;
"Aprecursor is membranes, growth egg yolk, liver. One may catch cold, cough
made f
converted by the of skeletal and soft and formation of stones in alterna
body to the tissues, immune Beta-carotene (from found
system health. plant sources):, urinary tract.
vitamin.
dark green leafy blood
vegetables; red and My
yellow fruits and
vegetables (carrots, Fac
pumpkin, mangoes,
papaya)
 NUTRITION
SPORTS& N 65
Fat Soluble Vitamins
Nutrient Function/Benefits Sources Deficiency
Vitamin E Antioxidant; protectsPolyunsaturated Difficulty with walking or
cell walls; required plant oils (soybean, coordination; muscle pain or
for coagulation of corn, cottonseed, weakness; visual
blood; keeps the skin safflower); green disturbances;general
healthy. leafy vegetables; unwellness.
wheat germ;
wholegrain products;
liver;egg yolks; nuts
and seeds.
Vitamin Aor retinol Needed for vision in Vitamin Afrom animalLack of vitamin A cancause
and its precursor, dim light, healthy sources (retinol): milk, dry skin, dry eyes, night
beta carotene) skin and mucous cheese, cream, butter, blindness, delayed growth;
"A precursor is membranes, growth egg yolk, liver. One may catch cold, cough
of skeletal and soft and formation of stones in
converted by the
body to the tissues, immune Beta-carotene (from urinary tract.
vitamin. system health. plant sources):,
dark green leafy
vegetables; red and
yellow fruits and
vegetables (carrots,
pumpkin, mangoes,
papaya)
mention their sources.
0. 26. Write the functions of Vitamin D and Vitamin Kand (C.B.S.E. 2023)
firm and in a right shape. It helps in the
Ans. Vitamin D: It helps to keep the teeth and bones strong,
utilization and absorption of calcium and phosphoric acid. Vitamin Dis present in egg specially in yolk,
etc.Natural source of vitamin D is sun rays
Iiver of sheep, cod liver oil, shark liver oil, pure milk,vitamin D causes rickets in children and bones
of
specially early in the morning (sun rise time). Lack
become weak and flexible.
K:It ís also known as anti-bleeding vitamin ; Needed for proper blood clotting. It is
Vitamin tomatoes, peas and carrot ete. Lack of this
of leaves, cabbage, spinach, cauliflower,
present in salad
vitarnin causes inability of blood tocoagulate. (CB.S.E.)
five food myths and the related facts.
2 27. Enumerate any
believed food myths in India.
Ans. Thescientific explanation for most widely
healthier you are.
Myth : 1. The fewer the carbohydrates, Choosing the healthiest carbohydrates, especially
carbohydrates are bad is a myth.
Fact : The idea that
health and well-being. Eating whole grains is associated with a decreased
egrains, isimportant for our mortality. However, we should avoid refined carbohydrates.
of chronic diseases and premature
calories than Ghee/butter.
yth : 2. Oils/Margarine have fewer almost the same amount of calories.
Margarine is
Margarine have
ct : Ghee, Butter and Oils, derived from dairy. Earlier margarine was seen as a healthier
rOm vegetable oils while butter is and saturated fat), but later in many studies
it was
cholesterol
alternative to butter (which contains unhealthier because they contain trans fats, which increases
found that some margarines are actually disease.
blood cholesterol levels and risk of heart
are rich in iron because they turn brown when cut.
myth : 3. Apples and brinials brinjals is that they turn brown when cut because
about apples and
act:One of the greatest myths
 66 PHYSICAL EDUCATIO SPORTS &
they are good soources of iron, This is not true. They are an excellent source of fibre but not iron
Q.2. W
to do with iron.
change in colour is due to an enzymatic reaction and has nothing Ans.(F
Myth
Fact ::4.Carbohydrates
Potatoes make
areyou body's preferred energy source. Eating a potato, or any ty. Q.3. «
the fat:
carbohydrate rich food, won't automatically make you fatter. So, there is no problemin eating potas Vitamins
Ans. (F
moderate quantities. mess up your digestion : Q. 4. E
Myth : 5. Drinking water in between your meals will calcium b
juices and enzymes willbe di
Fact :The theory behind this misconception is that digestive There is no scientific ev Ans. Ir
the fluid, and this will slow down the digestion and lead to excess body fat. haemoglot
digestion
to back this up. In fact, evidence suggests that drinking water with your meal improves to carry o

Q. 28. Discuss the importance of Protein in regard to sportsperson. (C.BS iron one s
Ans. During exercise, muscle bulk is increased while muscle tissues are broken down. To comond. app
Council of Ma Calcium
sate for this,an increased amount of protein is recommended for athletes. The Indian
Research (1CMR) recommends aprotein intake of 12-14% of total caloric intake, with arange of i blood. Its
body weight to 2gkg body weight lower limit for endurance sports and sports of light weight cate To pre
and upper limit for strength sports. Goodquality sources of protein, such as milk and milk products, adairy prod
and low-fat protein sources like skim milk, egg white, fish and chicken should be included in an athi Q. 5. W
diet. very essem

While protein supplementation is becoming popular among athletes, additional protein intake i
necessary as long as athletes maintain their energy balance and take 15% of their total caloric intaáe Ans. (
the form of protein. Excess protein intake can lead to risks such as renal degeneration, bone porosity Q. 6. E
dehydration due to increased urea production and urinary calcium loss. It is important for athlets Ans. (L
maintain a balanced diet and not to exceed the recommended protein intake. ponents o
Q.7. I
LONG ANSWERTYPE QUESTIONS Ans.
Q. 1. What do you mean by balanced diet ? Explain the factors which affect the balanced o Q. 8.
Ans. (For explanation see Textbook Page no. 137, Meaning of Balanced diet) Weight te
Factors affecting diet: Ans.
has numer
1. Age :Agrowing chíld needs more proteins than a grown-up man. The proteins are needel to
make the body tissues of the growing child. Agrowing child also needs more minerals such as calc Pe
There
and phosphorus for the formation of bones than a young adult.
2. Occupation : Aperson doing hard physical work needs more carbohydrates and fats in his Body(ForMae
than a person doing sedentary work. Diet for
3. State of health:The persons recovering from illness need more proteins, minerals and vita
Q.9.
in their diet to repair the damage caused by illness.
4, Climate : The diet also depends upon the climate in which we live. If we live in cold climate Ans. (
Q. 10
need more quantity of proteins and fats. We should take rich fat diet in cold climates. In hot climale Ans. (C
should takesuch a balanced diet, which has less fats.
Q. 11
5. Gender :Gender (sex) difference causes variation in diet.
6. Body Built or Constitution : The weight also brings difference of diet. Overweight or
person should take fibrous food whereas slim or lean (underweight) persons need more proteins andfàß What
7. Pregnant or feeding mother : A pregnant or feeding mother needs extra diet i.e. more a
of carbohydrates, proteins, fats, vitamins and minerals.
nutrients
Ans.
 SPORTS&NUTRITION 67

0.2. W
What are fats ? Write a detailed note on its types. Also mention its functions.
For explanation see Textbook Page No. 142-143, Fats, Types,Functions)
Q.3. yitamins are essential for our metabolie process." What happens if we devoid our diet of
Vitamins ?
Ans, (For explanation see Textbook Page No. 144-146, Vitamins)
o4 Explain the effect of iron and caleium defciency. How ean the deficiency of iron(2012)
and
calcium be prevented ?
Ans. Iron : Iron is found in the body in the form of organic and inorganic compounds which includes
dhemoglobin,myoglobin etc. It is very important for blood, due to which blood is red in colour and helps
prevent deficiency of
ncarry oxygen to the various parts of the body. Lack of iron causes anaemía. To
pista, al
CBS inon one should eat green leafy vegetables, water melon, cabbage, lettuce, cucumber, spinach,
mond, apple, wheat grains. etc. the purity of
Calcium : Calcium provides hardness to the teeth and bones and it also helps to maintain
e of lgt blood. It strengthen the neuro-muscular system.
which is rich in calcium such as milk and
at categ To prevent the deficiency of calcium one should take diet
cereals, fruits, tomatoes etc.
ucts, me dairy products, orange juice, green leafy vegetables, their sources and functions. Or Vitamins are
n athle: 0.5. What are the types of vitamins ? Describe
intotwo groups. Explain about them.
very essential for working of the body and are divided (All India, 2015)
take is
144-146, Vitamins)
ic intakei Ans. (For explanation see Textbook Page No.
components of diet.
orosity= Q.6. Explain the nutritive and non-nutritive Com
athletest explanation see Textbook Page No. 148-150, Topic 5.3 Nutritive and Non-Nutritive
Ans. (For
ponents of Diet)
Q.7. Explain dangers of dieting. 153-154, Pitfalls of Dieting)
Ans. (For explanation see Textbook Page No. Explain the methods to control 'Healthy Body
by Healthy-Weight' ?
anceddi Q. 8. What do you mean (Delhi, 2017)
Weight to lead healthful-living'. weight
that is right for your body type and weight. Maintaining a healthy
Ans. Ahealthy weight is one life as compared
advantages. A person with a healthy weight is more likely to live a healthy
e needed has numerous
to people who are overweight. that include weight for height
charts,
2 asc a l
assessing healthy body weight
Ihere are various ways of body fat percentage.
Body Mass Index (BMI) or assessment of 152-153, Methods to Control Body Weight/Modification in
Isin his Page No.
For explanationsee Textbook
Diet for Weight Control) Intolerance ? Discuss itscauses and management.
of Food
2.9.What are the signs and symptoms
andvita
Intolerance)
explanationsee Textbook Page No. 154-156, Food
ARs. (For Myths.
2. 10. Explain some important Food
dclimate
t climate
explanation see Textbook Page No. 156-157, Food Myths) (All India, 2019)
ARs. (For role in our diet.
Q. 11. EExplain macro-nutrients and their Or
sources and role of any two macro-
g ho
t r
oh
macro-nutrients ? Explain the (Delhi, 2019)
ns
a nf
di What do you understand by
m o ra
em o
nutrients. Textbook Page No. 141-144, Macro-nutrients)
Ans. (For explanation see
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