2.UNIT-II-XII physical activity and education

PHYSICAL EDUCATION (THEORY)-STD.XII
UNIT-II
SPORTS AND NUTRITION
By
THE DEPT. OF PHYSICAL EDUCATION
DAV PUBLIC SCHOOL
TENSA, SUNDERGARH
ODISHA

UNIT-II
CHAPTER-II
Sports & Nutrition

UNIT-II
Overview
• 2.1 Balanced diet &
Nutrition:-
Macro & Micro Nutrients
• 2.2 Nutritive & Non-Nutritive
Components of Diet
• 2.3 Eating for Weight control
– a healthy Weight,
The Pitfalls of Dieting,
Food Intolerance &
Food Myths.

BALANCED DIET
 Meaning-A diet which consists of all the essential food
constituents viz. protein ,carbohydrates ,fats ,vitamins ,
minerals and water in correct proportion is called balanced diet.
 A complete food, a diet contains adequate amounts of
all the necessary nutrients required for proper growth &
maintenance of body.
 Balanced diet is a diet that contains an adequate quantity of the nutrients that
we require in a day. balanced diet includes fat, protein, carbohydrates, water,
fiber, vitamis and minerals present in the foods that we eat.
 The following points are essential to note for a balanced diet:
 it must contain all the essential constituents in adequate amount.
 there must be a definite proportion between the different constituents of food
[ proteins :fats :carbohydrates =1:1:4 ].
 the food should be easily digestible.
 cooking of food is necessary because it sterilizes
food stuffs and makes it palatable and easily digestible.
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FACTORS AFFECTING BALANCED DIET
1) Age 2) Gender
3) Types and Duration of Activity
4) Eating Habits and Social Customs
5) Climate 6) Health Status And Growth
7) Psychological Considerations
IMPORTANCE OF BALANCED DIET
 A balanced diet is of utmost importance for
the body to function properly.
 It needs the vitamins and minerals to maintain
the cells, tissues, and organs.
 A balanced diet also helps in maintaining a
healthy weight, reduces body fat, provides
your body with energy, promotes good sleep,
and eventually gives a feeling of well-being.
 A balanced diet consists of vitamins
and minerals, protein, carbohydrates, and fats.
UNIT-II

SPORTS NUTRITION
 Sports nutrition is the study and practice of
nutrition and diet as it relate to sports performance.
 It is concerned with type and quantity of fluid taken by a
sports person and deals with nutrients such as vitamins, minerals,
supplements and organic substances such as carbohydrate , proteins and
fats.
 Nutrition is defined as the science of food and its relationship to health
 Nutrients A nutrient is a component in foods that
an organism uses to survive and grow.
 Nutrition :- It is the process of obtaining & consuming
food or breaking down food & substances taken in
by the mouth to use for energy in the body.
 Nutrients :- The energise food in our diet consists of various types of
essential chemicals for our body termed as nutrients :- e.g. Protein, fat,
carbohydrates, vitamins & minerals.
 Macro Nutrients :- Macro Nutrient are needed in large
quantities they normally include carbohydrates, fat,
protein and water.
o Micro Nutrients:- As vitamins and minerals which are
required in small quantities to ensure normal metabolism,
growth and physical well-being.
UNIT-II

NUTRIENTS
MACRO NUTRIENTS MICRO NUTRIENTS
Carbohydrates
Proteins
Fats
Water
Minerals
Vitamins
UNIT-II

MACRO NUTRIENTS
Carbohydrates
Carbohydrates are the macronutrient that we need in the
Largest amounts. The recommended daily intake of between
45% - 65% of Calories should come from carbohydrate.
Carbohydrate is needed because it is the body’s main source
of fuel and is easily used by the body for energy.
Is needed for the central nervous system, the kidneys, the brain, the muscles (including
the heart) to function properly.
Carbohydrates are divided into two groups which are simple
(soluble)and complex(not soluble in water). The classification
is based on the chemical structure of the food and how fast
the sugar is digested and absorbed.
Carbohydrates to choose: Apples, bananas, cauliflower,
carrots, oats, brown rice, millet, quinoa, kidney beans.
UNIT-II

MACRO NUTRIENTS
Proteins
 Proteins play exclusive and vital roles in the
body such as building, and repairing/regenerating
body tissues and cells.
o Undeniably, it is particularly important for physically active individuals whose
muscle tissue is constantly being broken down, and in need of repair.
 Protein has other roles that include the manufacturing of hormones, as well as
enzymes used in digestion
 It is of two types- Essential and Non-essential
 In total there are 20 types of amino acids, 9 of
which are ‘essential’ and can only be found in
animal foods but others amino acids can be
extracted from veg. source as non-essential .
o 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.
o 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 and
important in some situation like early development maturation, Pregnancy etc.
UNIT-II

MACRO NUTRIENTS
Fats
 Fats are an essential part of a healthy diet and
should account for about 15-20% what you consume.
 They help by improving brain development, overall cell functioning, protecting the body’s
organs and even helping you
absorb vitamins found in foods.
 Fat has many roles in the human body.
 One of fats main functions is protection. This
includes insulation to keep body temperature and
cushioning to protect body organs.
 It also promotes growth and development, as well as maintaining cell membranes
 It is of two types-Saturated & Unsaturated
 Fats: Fats are emergency sources of energy and
stored in body. Fats carry Vitamin, A,D,E,K. They
are sources of energy for large activities. In proper
functionary of glands and internal organs against
the blood clotting, maintains the skin and important
functions of glands. Internal organs helps on blood
clotting. Our diet should consist of 20%-25% of fat
more intake more risk of obesity and many heart diseases. So that nutrients and highly
proportion of diet should be taken in proper amount according to need.
UNIT-II

MACRO NUTRIENTS
Water
 Water is more than a thirst quencher. It is a major
nutritional element that helps regulate body temperature,
lubricate your joints and protect your major organs and
tissues. Water also helps transport important substances,
like oxygen, throughout your body. Aim to drink at least
eight 8-ounce glasses of water every day.
 serves as a carrier, distributing nutrients to cells and removing wastes through urine. It is
also a compulsory agent in the regulation of body
temperature and ionic balance of the blood. Water
is completely essential for the body’s metabolism
and is also required for lubricant and shock absorber.
 Water: It is essential nutrient our body consists of 70% of water. Water consist 90% of
blood. Each person shall drink 8-10 glass of water daily. The essential are sent through
water to all cell of body. It is significant in excretion of waste products. It help in digestion. it
also regulates the body temperature.
UNIT-II

MICRO NUTRIENTS
Minerals
 Minerals are also available in two forms: macro minerals
and micro minerals.
 Macro minerals- are needed in larger amounts and include,
Calcium, Magnesium, Phosphorus, Sodium, Potassium
 Micro minerals- are only needed in trace amounts and
include Iodine, Iron, Chromium, Copper,, Zinc, Fluoride, Cobalt, (hormone in thyroid gland)
 Function of Micro nutrients.
 Calcium :- It is required for bone and teeth formation,
deficiently causes Osteoporosis, Rickets and retorted growth.
 (ii) Iron :- It is required for formation of Haemoglobin, deficiency of iron leads to Anaemia.
 (iii) Phosphorus :- It helps to making strong bones and teeth.
 (iv) Sodium :- It helps nervous system for better response,
deficiency leads to cramps and tiredness.
 (v) Iodine :- It helps in proper growth and development of body,
deficiency leads to goitre.
 (vi) Fluoride :- It helps to formation of teeth and nails.
 (vii) Chloride : - It helps body to fight against infection, proper functions of nervous system.
 Mineral required only 4percent by our body weight.
UNIT-II

MICRO NUTRIENTS
Vitamins
 Micronutrients are those nutrients we require in relatively small
quantities. They are vitamins and minerals, and our good health
requires them in milligram and microgram amounts.
 Vitamins are available in two forms: water-soluble and fat-soluble.
 Water-soluble vitamins are easily lost through bodily fluids and must be replaced each day.
Water-soluble vitamins include the B-complex vitamins(12 vitamins) and vitamin C. Vitamins B6 and
B12 are two of the most well-known B-complex vitamins. Since they are not lost as easily as their
water-soluble counterparts,
 Fat-soluble vitamins tend to accumulate within the body and are not needed on a daily basis. The
fat-soluble vitamins are A, D, E and K.(poses toxic if consumed more)
 Vitamins :- Vitamin A - Helps in normal growth and development of eyes and skin.
Vitamin D - Important for formation of strong bones & teeth. - Vitamin E - It protects the cell
membrane and acts as antioxidant. - Vitamin K - Helps in Blood clotting and heals wounds. -
Vitamin B - For growth & development. Vitamin B2 - Helps in growth of RBC. Vitamin B3 - Play
important role in energy transfer, reactions in the metabolism of glucose, fat & alcohol. Vitamin B5 -
In involved in oxidation of fatty acids & Carbohydrates. Vitamin B6 - It helps in metabolism of amino
acids. Vitamin B7 - It play key role in metabolism of lipids, proteins and carbohydrates. Vitamin B9
- Folic Acids Needed for normal cell division especially during pregnancy and infancy. Vitamin B12 -
It involved in cellular metabolism of carbohydrates proteins and lipids and helps in production of
RBC in bone marrow.
UNIT-II

Nutritive Components Of Diet
A. Proteins:
1. Animal Protein:- [eggs, milk & milk products, etc. ]
2.Vegetable Protein:- [pulses, soya bean, mustard,
ground nuts, dry fruits, food grains, etc. ]
B. Carbohydrates: [rice, maize, jowar, bajra, pulses,
gram, potato, banana, gur and sugar, etc. ]
 Fats: [ghee, butter, curd, fish oil, milk,
meat, eggs, vegetables, coconut, etc. ]
 Vitamins:
1. Vit A [milk, egg yolk, fish, etc.]
2. Vit B [wheat ,fish, meat ,milk, polished rice ,etc.]
3. Vit C [lemons, pineapples, grapes,
apples, cabbage, turnip, etc.]
1. Vit D [sunlight, tomato, carrot, cod liver oil, etc.]
2. Vit E [sprouts, kidney, liver, fruits, milk , etc.]
3. Vit K [spinach, wheat, egg, milk, etc.]
UNIT-II

Non-Nutritive Components Of Diet
 Fibre or Roughage: (soluble &insoluble)[wheat, fresh fruits, root vegetables, oats,
connective tissues of meat and fish, etc.]
 It is undigested part of food. It cannot be digested by human intestinal part. It increases
apetite and smoothers function of intestines. It removes constipation.
 Water: [water is present in various food items in varied quantities]
 Water is very useful component of our diet because.
 Blood plasma comprises 91% of water, water comprises 75% of muscular weight & 70% of
body weight. It is important for secretion of waste produces. It regulate the 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 in take of food substances. It also
functions as a lubricant keeps the skin moist and protect the body from shock. 20% of
water in take comes from food and remaining intake come from direct drinking water.
Colour Compounds
 Food is made more appetizing and interesting to behold by the wide spectrum of colors made
possible through pigments. Most natural pigments are found in fruits and vegetables; the colors
of foods from animal products and grains are less varied and bright. The dominant pigments found
in plants are carotenoids (orange-yellow), chlorophyll (green), and flavonoids (blue, cream, red).
Colour Compound: It makes attractive to see by the wide reflection of colours made possible
through pigments. Natural Pigment are found in fruits and vegetables like red, orange, yellow,
green etc.
UNIT-II

Non-Nutritive Components Of Diet
Flavour Compounds
 Among the non-nutrient compounds in foods
are the organic acids that determine whether
foods are acidic or basic. An acidic pH in foods
not only contributes to a sour taste, but the color
of fruit juices, the hue of chocolate in baked products.
 It addresses the tests of food. But does not contribute any nutritive value. Like tea in milk or
coffee power in milk gives it colour and taste.
Plant Compounds
 In addition to color and flavor compounds, some
plants contain other nonnutritive substances that,
when ingested. may have either beneficial or
harmful effects. Foods contain Natural Toxicants
can cause problems for certain people if ingested in excess.
One such substance is caffeine.(coffee beans, tea leaves,
cocoa beans, and cola nuts.)
 There are some plants which contain non nutritive element.
Ingestion can beneficial or harmful. There are many compounds that Inhibit cancer.
UNIT-II

EATING FOR WEIGHT CONTROL
HEALTHY WEIGHT
The BMI is an attempt to quantify the amount of tissue
mass (muscle, fat, and bone) in an individual, and then
categorize that person as underweight, normal weight,
overweight, or obese based on that value.
According to National Institute of Health,” A healthy weight is considered to
be one that is between 19 and 25 [BMI]. If the BMI is between 25-29 an
adult is considered overweight. If the BMI is 30 or greater, the person is
considered to be obese. Formula- BMI= Mass kg/height2 mt. or Mass lb/
height2 inch.
(A) Eating for weight Control -A healthy weight is a weight that lowers your
risk for health problems, generally body mass index (BMI) and waist size are
good ways to achieve healthy weight. Methods to calculate BMI = Weight in
Kg/ (Height in m)2.
Eating for weight control :- Factors to control body weight
*Balanced diet * Drink lots of water
* Eating lot of fibrous food * Regular Medical Check up
* Avoid Fats * Medicine only by doctors advice
* Physical Activity * Avoid Drinking
*Avoid Junk food *Meals in small intervals
*Follow Hygienic Habits * Do not do Dieting
* Never Try sliming pills * Avoid over does of carbohydrate.
* Balancing the intakes of calories and expenditure of calories.
UNIT-II

Methods to Control Healthy Body Weight
 Set the appropriate goal.
 Lay stress on health not on weight.
 Cut your calories.
 Try to have an active lifestyle.
 Bring out support.
 Follow up on yogic exercises.
 Avoid fatty food [ junk and fast food].
 Avoid over-eating and skipping meals.
 Try not to eat frequently.
 Avoid food rich in carbohydrates.
 Avoid alcohol, smoking and drugs.
 Do regular exercise or physical activity.
 Balance the intake and expenditure of calories.
UNIT-II

PITFALLS OF DIETING
A trap in the form of a concealed hole or
An unforeseen or unexpected or surprising difficulty.
 Extreme reduction of calories. Restriction on some nutrients.
 Skipping meals. Intake of calories through drinking.
 Underestimating the calories. Intake of labeled foods.
 Not doing regular and appropriate exercise.
 * Disturbed digestive system
 * Acidity problem * Gastric problem
 * Muscular weakens * Quick Tiredness
 * Loose the shining of face
 * Disturbed the metabolic rate
 * Muscles cramp
 * Chances of heart problems
 * Pain in stomach * Palpitation
 * Burning sensation in urine
 * After dieting, when A person comes on his normal diet. Body weight
overshoots the initial body weight from where he started the dieting.
UNIT-II

FOOD INTOLERANCE
It is by part or complete absence of activity of the enzymes responsible for
breaking down or absorbing the food elements. It can be diet related or due to
illness. Food hypersensitivity is used to refer broadly to food intolerances.
Food Intolerance
Food intolerance is that when a person has
difficulty in digesting a particular food.
Symptoms : Nausea, Vomiting, Pain in joints,
headache and rashes on skin, Diarrhoea,
sweating, palpitations,
To reduce body weight when a person skip diet and colories food. It is called
dieting.
.Symptoms:
.Nausea, Stomach pain, Diarrhea, Vomiting,
Cramps, .Heartburn, Headache, Irritability,
Nervousness .Gastro intestinal tract.
Constipation.
UNIT-II

UNIT-II
FOOD MYTHS
Fat-free products will help you in losing weight.
 Eggs increase cholesterol levels so avoid them.
 Drinking while eating makes you fat.
 Don’t take milk immediately after eating fish.
 Starve yourself if you want to lose weight.
 Exercise makes you eat more.
 Brown eggs are more nutritious than white ones.
 It's okay to have a sports drink after you exercise.
 If the label says "all natural," the product must be healthy.
 Food myths: Some various myths regarding food.
 1. Don’t take heavy Breakfast 2. Potato Increase obesity
 3. Does eating sweets cause diabetes 4. Do not drink water during meals
 5. Sweets are not good for health 6. Don’t take milk just after eating fish
 7. Do not take in greasy meals 8. Dieting reduce weight
 9. Non-Veg. food is compulsory for protein

POSSIBLE QUESTION FOR
CLASS ROOM DISCUSSION
 1.Is it true that athletes should eat a lot of
carbohydrates?
 7.What about carbohydrate loading?
 8.Will extra protein help build muscle mass?
 9.Why is iron so important?
 10.How can I gain muscle and lose fat?
 11.What's best to drink during and after exercise?
 12.As an athlete is it okay to be vegetarian diet?
UNIT-II

QUESTIONS
Objective Type/Multiple Choice Questions (1 Marks)
Q.1 Maximum Carbohydrates are obtained from
(a) Whole grain food (b) Fish (c) Plant oil (d) Nuts
Q.2 Sources of Proteins includes
(a) Fish (b) Spinach (c) Potato (d) Circumber
Q.3 A balanced diet is complete, when it will be–
(a) Complex Carbohydrates (b) According to the needs of the person
(c) Animal fat rich (d) 4 to 5 lit. water
Q.4 Which food item has carbohydrates and fats
(a) Bread and butters (b) Rice and Pules
(c) Potato and Tomato (d) Tomato and Almond
Q.5. What is the function of protein as a nutrient.
(a) Growth of organs and development of new Tissues
(b) Does not carry oxygen and haemoglobin to all parts of the body
(c) Required for metabolism (d) Prevents skin from being rough
UNIT-II

QUESTIONS
Q.6 Match the following
1. Creates antibodies A. Fat
2. Protects internal organs B. Calcium
3. Essential for bones and teeth C. Iron
4. Essential for creating haemoglobin D. protein
(a) 1D, 2A, 3B, 4C (b) 1D, 2B, 3A, 4C
(c) 1-A, 2C, 3C, 4D (d) 1-B, 2C, 3D, 4A
1. Carbohydrate A. Build interal organs
2. Protein B. Provides energy to the body
3. Fat C. Make cells soft and flexible
4. Water D. Protect the soft organs
(a) 1-D, 2-A, 3-B, 4-C (b) 1-B, 2-A, 3-D, 4C
(c) 1-B, 2-A, 3-C, 4D (d) 1-B, 2-C, 3-4, 4A
Q.8 It is the example of macro Mineral.
(a) Phosphorus (b) Copper (c) iodine (d) Iron
UNIT-II

QUESTIONS
Q.9 Body needs vitamins and minerals because
(a) They give the body energy (b) They help carry out metabolic reactions
(c) They insulate the bodys organs (d) They with draw heat from the body
Q.10 Substance needed by the body for growth energy and maintenance
is called
(a) Nutrient (b) Carbohydrate (c) Fat (d) Calories
Q.11 What is the function of protein as a nutrient.
(a) Growth of organs and development of new Tissues
(b) Does not carry oxygen and haemoglobin to all parts of the body
(c) Required for metabolism (d) Prevents skin from being rough
1. Creates antibodies A. Fat
2. Protects internal organs B. Calcium
3. Essential for bones and teeth C. Iron
4. Essential for creating haemoglobin D. protein
(a) 1D, 2A, 3B, 4C (b) 1D, 2B, 3A, 4C
(c) 1-A, 2C, 3C, 4D (d) 1-B, 2C, 3D, 4A
UNIT-II

QUESTIONS
1. Carbohydrate A. Build internal organs
2. Protein B. Provides energy to the body
3. Fat C. Make cells soft and flexible
4. Water D. Protect the soft organs
(a) 1-D, 2-A, 3-B, 4-C (b) 1-B, 2-A, 3-D, 4C
(c) 1-B, 2-A, 3-C, 4D (d) 1-B, 2-C, 3-4, 4ª
Q.14 It is the example of macro Mineral.
(a) Phosphorus (b) Copper (c) iodine
(d) Iron
Q.15 Body needs vitamins and minerals because
(a) They give the body energy (b) They help carry out
metabolic reactions
(c) They insulate the body organs (d) They with draw heat from the
body
Q.16 Substance needed by the body for growth energy and
maintenance is called
UNIT-II

QUESTIONS
Q.18 Methods to control healthy body weight
(a) Not taking balanced diet (b) Regular physical activity
(c) Excessive water consumption (d) Frequent eating
Q.19 Disadvantages of Dieting
(a) No change in body weight (b) Over body weight
(c) Loss in body weight (d) Not achieving the required goal
Q.20 Symptoms of headaches, vomiting, stomach pain. Loose motion.
(a) Dieting (b) Food intolerance(c) Food myths (d) Lack of vitamins
1. Food Intolerance (A) Loss in body weight
2. Food myths (B) Vomiting
3. Dieting (C) Healthy weight
4. B.M.I 24 (D) Do not drink water during meals
(a) ID, 2A, 3B, 4C (b) IB, 2D, 3A, 4C
(c) IB, 2A, 3D, 4C (d) ID, 2A, 3C, 4B
UNIT-II

QUESTIONS
1. Protein (A) Teeth and blood related diseases
2. Water (B) Growth of skin, nails, hair, internal organs.
3. Colour compound (C) 60-70% Percent of human body
4. Dieting (D) Make food appealing
(a) IB, 2C, 3D, 4A (b) IC, 2D, 3A, 4B
(c) ID, 2A, 3C, 4B (d) IA, 2C, 3B, 4D
(B) 1. Dryness (A) Deficiency of calcium
2. Anaemia (B) Deficiency vitamin A
3. Decreased bone density (C) Lack of water during dieting
4. Night Blindness (D) Deficiency iron
(a) ID, 2C, 3A, 4B (b) IC, 2D, 3A, 4B
(c) IA, 2B, 3C, 4D (d) ID, 2C, 3B, 4B
UNIT-II

QUESTIONS
Short Answer Type Questions (3 Marks)
Q.1 Explain Balanced diet and its function in our body.
Q.2 Write importance of protein for our body?
Q.3 Write difference between types of simple carbohydrate and complex
carbohydrate.
Q.4 Is fat useful or not useful for us explain?
Q.5 How water is useful for us? Explain Briefly.
Q.6 What are the essential components of balanced diet? Explain any two
briefly
Q.7 What nutritive components are required in lesser Quantify?
Q.8. Mention the types and effects of micro nutrients on our Body?
Q.9. Mention the types and effects of micro nutrients on our body?
Q.10. Explain fat soluble vitamins and their sources and water soluble vitamins
and their sources.
UNIT-II

QUESTIONS
Short Answer Type Questions (3 Marks)
Q.11. What do you understand by non nutritive components of diet? Explain
the importance of any two such components.
Q.12. Explain nutritive and non-nutritive components of diet?
Q.13 How food intolerance is treated? What are Symptoms Explain in brief?
Q.14. Mention five pitfalls of dieting
Q.15. Briefly explain any three causes of food intolerance.
Q.16. What is the difference between food intolerance and food myths?
Q.17. Differentiate between macro and micro nutrient.
Q.18 State the components of balanced diet and their daily requirements.
Q.19 Differentiate between food intolerance and food myths?
UNIT-II

QUESTIONS
Long Answer Type Questions (5 Marks)
Q.1. What is Balanced Diet? How it is important for individual body?
Q.2. What factors should be considered for making balanced diet?
Q.3. Describe the Importance of balanced diet for a person.
Q.4. What is balance diet? Write its component in details.
Q.5. What do you understand by diet? Explain any four components of diet.
Q.6. Explain any three non-nutritive components of diet.
Q.7. Describe any five nutritive components of diet.
Q.8. Describe the myths of dieting.
Q.9. Explain healthy weight and discuss disadvantages of dieting:
Q.10. What kind of diet helps to maintain healthy weight?
Q.11. Explain briefly and also explain negative effects of dieting.
Q.12. Explain nutritive and non-nutritive components of diet in detail.
Q.13. Briefly describe importance of consumption of water and state water soluble
vitamins?
UNIT-II

Any Questions?
sreepatisahoo@gmail.com
Mob:-9778529822
Sreepati Sahoo
PGT, Physical Education
DAV Public School
Tensa, Sundergarh
Odisha

2.UNIT-II-XII physical activity and education

2.UNIT-II-XII physical activity and education

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