Question 1: Define the term 'balanced diet' and explain why it is important for athletes.

Answer: A balanced diet includes a variety of foods in the right proportions to provide essential nutrients, vitamins, and minerals. It is important for athletes because it helps improve performance, aids recovery, and maintains overall health.

Question 2: List three macronutrients found in food and describe their primary functions in the body.

Answer: Carbohydrates: Provide energy. Proteins: Help in growth and repair of tissues. Fats: Supply a long-lasting energy source and support cell function.

Question 3: Identify two vitamins that are important for maintaining healthy skin and immune function, and name food sources rich in these vitamins.

Answer: Vitamin A (found in carrots and sweet potatoes) and Vitamin C (found in oranges and strawberries).

Question 4: Explain the potential effects of a diet high in processed foods and sugars on an athlete's performance.

Answer: A diet high in processed foods and sugars can lead to weight gain, energy crashes, poor recovery, and reduced overall performance due to lack of essential nutrients and unstable blood sugar levels.

Question 5: Draw a simple plate diagram divided into sections showing a balanced meal. Label each section with the type of food it should contain.

Answer: A large circle divided into sections representing: half the plate with vegetables and fruits, one-quarter with lean proteins (chicken, fish, beans), and one-quarter with whole grains or starchy foods (rice, pasta).

Question 6: Describe the role of hydration in sports performance and suggest three good sources of fluids.

Answer: Hydration helps regulate body temperature, lubricate joints, and transport nutrients. Good sources include water, sports drinks, and milk.

Question 7: Identify one dietary deficiency that could negatively affect an athlete's stamina and suggest a food source to prevent this deficiency.

Answer: Iron deficiency can cause fatigue and reduced stamina. Good sources include red meat, spinach, and lentils.

Question 8: Explain why it is important for athletes to eat a meal containing carbohydrates before competition.

Answer: Eating carbohydrates before competition provides readily available energy, helping to maintain stamina and prevent fatigue during performance.

Question 9: Sketch a weekly meal plan outline for a balanced diet suitable for a teenage athlete. Use the space below and include breakfast, lunch, dinner, and snacks.

Answer: The sketch should include a variety of fruits, vegetables, whole grains, lean proteins, and dairy or alternatives across different days, showing balanced intake over a week.

Question 10: Discuss two consequences of dehydration during physical activity and how to prevent it.

Answer: Consequences include decreased performance and risk of heat stroke. Prevention involves drinking sufficient fluids before, during, and after exercise.