Tree House High School, Virar
Subject: Physical Education
Chapter 5
Text book question answer
I. Tick the correct option.
1. In which of the following food groups “Sugar and jaggery” come under?
a. Protective or regulatory foods b. Energy giving foods
c. Body building foods d. Immunity boosters foods
Ans. B
2. Nutrition is ________________Substance.
a. Biological b. Chemical c. Energy d. Mechanical
Ans. A
3. Which is NOT a Micronutrient?
a. Macro Minerals b. Trace Minerals c. Vitamins d. Protein
Ans. D
4. Which of the following is a water-soluble vitamin?
a. Vitamin A b. Vitamin B c. Vitamin D d. Vitamin K
Ans. B
5. Iron is a part of
a. trace minerals b. macro minerals c. vitamins d. carbohydrate
Ans. A
6. Fats and oils come under:
a. protective or regulatory foods b. energy giving foods
c. bodybuilding group d. routine foods
Ans. B
7. 1 gram of fat provides
a. 3 kcal b. 4 Kcal c. 5 Kcal d. 9 Kcal
Ans . D
8. Anthocyanins give colour to
a. roots b. coffee c. wheat d. grapes
Ans . D
9. Oxalates are presents in
a. green leafy vegetables b. bajara c. nuts d. spices
Ans. A
10. What is an ideal weight to be reduced in one week?
a. 250 gms to 500gms b. 500 gms to 1 kg
c. 1kg to 1.5 kg d. kg to 2 kgs
Ans. B
11. BMI between 25.0–29.9 is___________________
a. under weight b. normal c. overweight d. obese
Ans. C
12. Range of protein intake is
a. 5g/kg body weight to 1 g/kg body weight
b. 1g/kg body weight to 2 g/kg body weight
c. 2g/kg body weight to 3 g/kg body weight
d. 3g/kg body weight to 4 g/kg body weight
Ans. B
13. Approximately, how much carbohydrate is required for strength dominant
sports?
a. 40% b. 55% c. 70% d. 80%
Ans. B
II. Answer the following questions briefly.
1. Define Nutrition.
Ans. Nutrition refers to the process of taking in and utilizing food substances to maintain life,
support growth, and promote overall health and well-being.
2. Write done the importance of Balance diet.
Ans. - Provides essential nutrients
- Supports growth and development
- Maintains healthy weight
- Boosts energy levels
- Prevents chronic diseases (e.g., diabetes, heart disease)
- Supports mental health and cognitive function
3. What are macronutrients?
Ans. Macronutrients: Macronutrients are nutrients that provide energy and support growth
and maintenance of body tissues. They include:
- Carbohydrates
- Proteins
- Fats
4. Explain the importance of fluid intake during a competition.
Ans. - Prevents dehydration - Regulates body temperature
- Maintains physical performance - Reduces muscle cramping and fatigue
5. Write the source of 3 micro and 3 macro minerals.
Ans. Micro Minerals: - Iron: Red meat, spinach
- Zinc: Oysters, chicken
- Copper: Shellfish, nuts
Macro Minerals: - Calcium: Dairy products, leafy greens
- Phosphorus: Meat, fish
- Magnesium: Nuts, whole grains
6. What should be the basic nutrient in a weightlifter’s diet? Why?
Ans. Protein.
- Supports muscle growth and repair
- Helps in muscle recovery after intense exercise
- Essential for building and maintaining muscle mass.
7. Define Non-Nutritive components of food.
Ans. Non-nutritive components of food refer to substances that are present in food but do
not provide energy or support growth and maintenance of body tissues. Examples include:
- Phytochemicals - Fiber
- Antioxidants - Food additives
8. Explain the beneficial factors of Non-Nutritive foods
Ans. - Phytochemicals: May help prevent chronic diseases like cancer and heart disease
- Fiber: Supports digestive health, promotes satiety, and helps regulate blood sugar
levels
- Antioxidants: Protect cells from damage, may reduce inflammation and risk of
chronic diseases
9. List the points to be considered for weight maintenance.
Ans. - Eat a balanced diet - Monitor calorie intake
- Stay hydrated - Regular physical activity
- Get enough sleep - Manage stress
- Limit processed foods and added sugars - Keep track of weight and measurements
10. Point out the pit falls of dieting
Ans. - Restrictive eating leading to nutrient deficiencies
- Loss of muscle mass
- Slowed metabolism
- Increased cravings and potential for overeating
- Negative impact on mental health (e.g., anxiety, depression)
- Unrealistic expectations and potential for weight regain
11. Discuss the importance of Protein in regard to sportsperson.
Ans. - Supports muscle growth and repair
- Helps in muscle recovery after intense exercise
- Essential for building and maintaining muscle mass
- Supports immune function
- Helps to reduce muscle soreness and fatigue
12. Which diet should a sportsperson take during the competition?
Ans. - High-carbohydrate foods for energy (e.g., whole grains, fruits)
- Moderate protein intake for muscle support (e.g., lean meats, nuts)
- Hydrating foods and fluids (e.g., water, sports drinks, electrolyte-rich foods)
- Easily digestible foods to avoid stomach discomfort
- Avoid heavy or high-fat foods that can cause digestive issues.
III. Answer the following questions in 150-200 words.
1. What do you understand by a balanced diet?
Ans. A balanced diet refers to a dietary regimen that provides the body with the necessary
nutrients, vitamins, and minerals to maintain optimal health. It involves consuming a variety
of foods from different food groups in the right proportions to meet an individual's
nutritional needs. A balanced diet typically includes:
- A variety of fruits and vegetables, rich in vitamins, minerals, and antioxidants
- Whole grains, such as brown rice, whole wheat, and oats, which provide fiber and essential
nutrients
- Lean protein sources, like poultry, fish, and legumes, which support muscle growth and
repair
- Healthy fats, like nuts, seeds, and avocados, which support heart health
- Low-fat dairy products or alternatives, which provide calcium and essential vitamins
A balanced diet is essential for maintaining overall health and well-being. It helps to support
growth and development, maintain healthy weight, and reduce the risk of chronic diseases
like diabetes, heart disease, and certain cancers. By eating a balanced diet, individuals can
ensure that their bodies receive the necessary nutrients to function properly, leading to
optimal physical and mental health. A well-planned balanced diet can also help to boost
energy levels and support a healthy lifestyle.
2. Explain different types of nutrients and their sources. List the essential nutrients, their
sources and functions.
Ans. Nutrients are substances that provide nourishment to the body. There are six main
types of nutrients:
1. *Carbohydrates*: Provide energy for the body. Sources: grains, fruits, vegetables,
legumes.
2. *Proteins*: Build and repair tissues. Sources: lean meats, fish, eggs, dairy, legumes, nuts.
3. *Fats*: Provide energy and support hormone production. Sources: nuts, seeds, avocados,
olive oil.
4. *Vitamins*: Regulate various bodily functions. Sources: fruits, vegetables, whole grains,
dairy.
5. *Minerals*: Support various bodily functions. Sources: dairy, leafy greens, nuts, seeds.
6. *Water*: Essential for hydration. Sources: water, fruits, vegetables.
*Essential Nutrients, Sources, and Functions:*
4. Critically explain the use of dietary supplements in heavy dose for longer duration. Justify
your answer with suitable examples.
Ans. While dietary supplements can be beneficial for some individuals, taking them in heavy
doses for extended periods can be detrimental to health.
*Risks:*
1. *Toxicity*: High doses of vitamins and minerals can lead to toxicity.
2. *Interactions*: Supplements can interact with medications, exacerbating health
conditions.
3. *Imbalanced diet*: Relying on supplements rather than whole foods can lead to nutrient
imbalances.
*Examples:*
1. *Vitamin A toxicity*: High doses can cause headaches, dizziness, and liver damage.
2. *Calcium overload*: Excessive intake can lead to kidney stone formation and kidney
damage.
3. *Iron overload*: High doses can cause gastrointestinal issues, organ damage.
*Justification:*
While supplements can fill nutritional gaps, they should not replace a balanced diet. Whole
foods provide a complex mix of nutrients, fiber, and other beneficial compounds that
supplements often lack. It's essential to consult a healthcare professional before taking
supplements, especially in high doses or for extended periods.
*Summary:*
A balanced diet with whole foods should always be the primary source of essential
nutrients. Dietary supplements can be beneficial when used judiciously and under
professional guidance. Excessive or prolonged use can lead to adverse health effects.
*Follow-up:* What are some common misconceptions about dietary supplements, and how
can individuals make informed decisions about their use?
5. Explain Non-Nutritive components of Diet
Ans. *Non-Nutritive Components of Diet*
Non-nutritive components of diet refer to substances that are present in food but do not
provide essential nutrients like carbohydrates, proteins, fats, vitamins, or minerals. These
components can have various effects on health, both positive and negative.
*Examples:*
1. *Phytochemicals*: Plant-based compounds with potential health benefits, such as
antioxidants and anti-inflammatory agents. Sources: fruits, vegetables, whole grains.
2. *Fiber*: Non-digestible carbohydrates that support gut health and satiety. Sources: whole
grains, fruits, vegetables.
3. *Probiotics*: Live microorganisms that support gut health. Sources: fermented foods like
yogurt, kefir, and sauerkraut.
4. *Prebiotics*: Non-digestible fibers that feed beneficial gut bacteria. Sources: whole grains,
fruits, vegetables.
5. *Antinutrients*: Compounds that can interfere with nutrient absorption or utilization.
Sources: some legumes, whole grains.
*Functions and Effects:*
1. *Antioxidant activity*: Phytochemicals can protect against oxidative stress and chronic
diseases.
2. *Gut health support*: Fiber, probiotics, and prebiotics can promote a healthy gut
microbiome.
3. *Disease prevention*: Some non-nutritive components may help reduce the risk of
chronic diseases like heart disease, diabetes, and certain cancers.
*Importance:*
Non-nutritive components of diet can have significant effects on overall health and well-
being. A balanced diet that includes a variety of whole foods can provide a range of
beneficial non-nutritive components.
*Follow-up:* How can individuals incorporate more non-nutritive components into their
diet, and what are some potential risks or considerations?
6. What is food Intolerance? Enlist the foods which are commonly associated with food
intolerance.
Ans. *1. Food Intolerance*
Food intolerance is a condition where the body has difficulty digesting or processing certain
foods, leading to adverse reactions. These reactions can be uncomfortable and even
debilitating, but they are not life-threatening like food allergies.
*Common Foods Associated with Food Intolerance:*
1. *Lactose (dairy products)*: Lactose intolerance occurs when the body lacks the enzyme
lactase to break down lactose.
2. *Gluten (wheat, barley, rye)*: Gluten intolerance can cause symptoms like bloating,
abdominal pain, and diarrhea in individuals with celiac disease or non-celiac gluten
sensitivity.
3. *High-FODMAP foods*: FODMAPs (Fermentable Oligo-, Di-, Mono-saccharides, and
Polyols) are types of carbohydrates that can be difficult for some people to digest. Common
high-FODMAP foods include beans, cabbage, and certain fruits.
4. *Soy*: Some individuals may experience intolerance to soy products, leading to symptoms
like bloating and digestive issues.
5. *Food additives*: Certain food additives like artificial sweeteners, preservatives, and
coloring agents can cause intolerance reactions in some individuals.
7. How you can modify your diet for weight control.
Ans. To modify your diet for weight control, consider the following tips:
1. *Eat a balanced diet*: Focus on whole, unprocessed foods like vegetables, fruits, whole
grains, lean proteins, and healthy fats.
2. *Control portion sizes*: Pay attention to serving sizes and overall calorie intake.
3. *Hydrate adequately*: Drink plenty of water throughout the day to support satiety and
overall health.
4. *Limit processed and high-calorie foods*: Try to avoid or limit foods high in added sugars,
saturated fats, and sodium.
5. *Incorporate physical activity*: Regular exercise can help support weight loss and overall
health.
8. Enumerate any five food myths and the related facts.
Ans. Here are five common food myths and the related facts:
1. *Myth:* Low-fat or fat-free foods are always healthy.
*Fact:* Many low-fat or fat-free foods are highly processed and may contain added sugars,
artificial sweeteners, or other unhealthy ingredients.
2. *Myth:* All sugar is created equal.
*Fact:* Natural sugars found in whole foods like fruits and vegetables are accompanied by
fiber, vitamins, and minerals, whereas added sugars in processed foods provide empty
calories.
3. *Myth:* Eggs are bad for your heart health.
*Fact:* Eggs are a good source of protein and can be part of a healthy diet. Dietary
cholesterol has a limited impact on blood cholesterol levels for most people.
4. *Myth:* All calories are created equal.
*Fact:* Different foods have varying effects on hunger, satiety, and metabolism. Nutrient-
dense foods like fruits, vegetables, and whole grains can support overall health and weight
management.
5. *Myth:* Detox diets and cleanses are necessary for removing toxins from the body.
*Fact:* The human body has built-in mechanisms for detoxification, and a balanced diet
with whole foods can support overall health. There is no scientific evidence to support the
effectiveness of detox diets and cleanses.
By understanding food intolerance, modifying your diet for weight control, and debunking
common food myths, you can make informed choices to support your overall health and
well-being.
9. Elaborate the importance of food during and after competition.
Ans. *Importance of Food During and After Competition*
Food plays a crucial role in an athlete's performance and recovery during and after
competition. Proper nutrition can help optimize energy levels, support physical demands,
and aid in recovery.
*During Competition:*
1. *Energy replenishment*: Consuming easily digestible carbohydrates, like sports drinks or
energy gels, can help replenish energy stores and maintain performance.
2. *Hydration*: Adequate hydration is essential to prevent dehydration and maintain
physical performance.
3. *Electrolyte balance*: Consuming electrolyte-rich foods or drinks can help maintain
electrolyte balance and prevent muscle cramping.
*After Competition:*
1. *Recovery nutrition*: Consuming a mix of carbohydrates and protein within 30-60
minutes after competition can help replenish energy stores, support muscle repair, and aid
in recovery.
2. *Rehydration*: Adequate rehydration is essential to replenish lost fluids and electrolytes.
3. *Muscle repair*: Consuming protein-rich foods or supplements can help support muscle
repair and growth.
*Key Considerations:*
1. *Individualized nutrition*: Athletes should experiment with different foods and hydration
strategies during training to determine what works best for them.
2. *Timing*: Athletes should plan their nutrition and hydration schedule according to the
competition schedule and their individual needs.
3. *Food choices*: Athletes should choose easily digestible, familiar foods that provide the
necessary energy and nutrients.
*In summary*, proper nutrition during and after competition can help optimize
performance, support recovery, and aid in achieving athletic goals. Athletes should prioritize
individualized nutrition planning, timing, and food choices to meet their specific needs.
Picture based question
1. Based on the above pie chart
a. The major category of students fall in Normal (71%).
b. Which category is overweight? Overweight (18%).
c. 25-29.9 is Overweight category.
2. In reference to the picture answer the following questions
a. What is the other name of Vitamin B1? Thiamine.
b. Deficiencies of B9 can cause Megaloblastic Anemia.
c. Vitamin B7 helps in maintaining hair colour.