Unit-l1

Sports & Nutrition

SYLLABUS

Macro and Micro Nutrients

Balanced Diet and Nutrition
Nutritive and Non-Nutritive Components of Diet
Intolerance and
of Dieting, Food
Eating for Weight Control-A Healthy Weight, The Pitfalls
Food Myths
INTRODUCTION
essential elements for our body
giving food in our diet consists of various types of
The energy for the
which deals with nutritious diet and its importance
and the science
termed as 'Nutrients' health of an individual. It is also
'Nutrition'. The nutritious diet directly affects the
individual is called an
and development of an individual. It also prevents
called 'Balanced Diet'. It helps
in the growth
illness and diseases.
individual from various health problems,
Nutrients
Nutrition Macro and Micro
2.1 Balanced Diet and
Balanced Diet Balanced diet is the diet which contains proper
nutrients such as carbohydrates, fats,
proteins,
percentage of all
mineral salts and different
vitamins etc. In a balanced
diet the ratio AIL
carbohydrates should be 1:1:4
between proteins, fats and
should also contain non-nutritive
respectively. A balanced diet
in proper amount.
components like water and roughage

Factors Affecting Balanced Diet

factors:
Balanced diet depends upon the following
the age of an individual. Balanced diet varies according
1. Age: The amount offood depends upon
amount of proteins for
different individuals. Adults need much
to the age. It is different for others. The old
Children need proteins and fats more than
proper growth and development.
persons need less fatty diet.
the type of work undertaken by individuals. People working in
2. Occupation Diet changes with
35
 TEXT BOOK OF PHYSICAL EDUCATION-XIl (C.B.S.E.)
office need less amount of balanced diet. The persons who do mental work,
need more
need.
carbohydrates than proteins. A labourer or an athlete requires a large quantity of enerevt.
y rich
food to get more calories of energy.
3. Body-built Over weight obese people need more amount of balanced diet than the les.
or
thin and short-statured people. Tall and fatty people spend extra amount of energy. ean,
4. State of health: People recovering from any disease need more proteins, minerals and vitamin:
in their diet.
5. Gender: Balanced diet varies with gender. Men need more calories as compared to women dia
to physiological and activity needs of body. Males who perform strenuous work need even
more energy.

6. Feeding mother : Feeding mother needs more amount of balanced diet which includes proteins,
fats, carbohydrates, minerals etc.
7. Climate : The quantity and quality of food depends on the climate where a person lives. People
who live in colder climate they need more quantity of balanced diet. Rich fat diet and more
heat producing food is required in winters. Light balanced diet is required in summers.
8. Weight Control : By eating a balanced diet, we can control our weight. A balanced diet can help
us to gain weight and maintain the weight gain in the long run.
9. Meeting Nutritional Needs Ourdailyfood intake should include grains, milk, vegetables, beans,
fruits, oil and proteins. Healthy food contains vitamins and minerals that boost immunity and
serve as natural protection from many common ilInesses.
10. Q u a l i t y o f Life : A b a l a n c e d d i e t a l l o w s u s t o e n j o y life, h a v e m o r e e n e r g y , f e e l l e s s s t r e s s and

accomplish more in less time. A balanced diet is the foundation of good and healthy well-being.
11. Proper Sleep Eating a balanced diet enables
: us to sleep better without the use of sleeping
pills. Also we feel fresh when we wake up.
12. Disease prevention: By eatingbalanced diet we can protect
a
ourself from many diseases.
Balanced diet boosts our energy level. Thus our body functions normally.
Nutrition Nutrition can be defined as a three-part
process i.e. consumption, digestion and
circulation of the food. The word 'nutrition' is derived from the Latin word 'nutrire'
means '"to feed"
or "to nourish."
Nutrition can be considered as a process in which the food is consumed
for getting energy; and
growth and development takes place.
In other words, it is a process which involves digestion of food materials and after that
and finally its distribution to the tissues for utilisation. At the absorption
same time, the wastes are
the body. On the basis of quantity of nutrients disposed or
required by body, they can be divided into two
types
1. Macro-nutrients
Those nutrients which needed in the body in large amount are
are
called macro-nutrients.
Carbohydrates, fats, proteins and water are macro-nutrients .Their detail
is given below
SPORTS & NUTRITION

Macronutrients

carbs proteins fats

1. Carbohydrates : Carbohydrates are compounds of carbon, hydrogen and oxygen in certain

oT
proportionate amounts. Carbohydrates provide body. They are the main source
energy to
Complex
energy. Ihere are two main types of carbohydrates: Simple carbohydrates,
carbohydrates.

(a) Simple Carbohydrates

() Simple carbohydrates are soluble in water and give quick energy
(t) They are called monosaccharides.
(ii) They can be absorbed quickly by the body.

(iv) They are sweet in taste.

(b) Complex Carbohydrates
(i) Complex carbohydrates release slow energy.
(i) The types of complex carbohydrates are starch,
glycogen, dextine and cellulose.
(ii) They are called polysaccharides.
These are not sweet in taste.
(iv
(v)They are not soluble in water.

Functions of Carbohydrates
The main function of carbohydrates are given below:
() They provide energy to the body.
(ii) They provide fuel for the central nervous system.
(i) They help enabling fat metabolism.
2. Fats: Fats contain carbon, oxygen and hydrogen in the percentage of 76, 12 and 12 respectively.

They are composed of fatty acids. They are essential

for the absorption of vitamins like A, D, E
and K. They are good sources of energy. Fats are of the following two types:
 EDUCATION-XIl (C.B.S.E.)
38 TEXTBOOK OF PHYSICAL

(a) Saturated fat Animal food like milk, cheese and meat are its main sources. It is also present in
cOconut oil, palm oil etc. It can raise our cholesterol level. A balanced diet should not contain
more than 10% calories from saturated fat.
Saturated fat raises total blood cholesterol levels and low-density lipoprotein (LDL) cholesterol
levels, which can increase your risk of cardiovascular disease. Saturated fat may also increase
your risk of type 2 diabetes.
(b) Unsaturated fat It is mostly present in oils from plants. Unsaturated fat helps to improve
cholesterol level of our body. It is oftwo types:
i) Mono unsaturated fat: It is present in vegetable oils like canola, olive and peanut oils et.
Eating foods rich in monounsaturated fats improves blood cholesterol levels, which can
decrease your risk of heart disease. Research shows that it may benefit insulin levles and
blood sugar control.
(i) Poly saturated fat: It is present in vegetable oils like sunflower, soyabean, corn oils
Eating foods rich in polyunsaturated fats improves blood cholesterol levels, which can
etc.
decrease your risk of heart disease.
Functions of Fats
The main functions of fats are given below:

(i) Fats help in blood clotting.

(ii) They help in the production of hormones.
(ii) They make our body soft.
(iv) They are important for the proper functioning of our internal organs.
(v) They are store house of energy in our body.
(vi) They help in transportation of fat soluble vitamins like A, D, E and K.
(vi) They keep us warm.
(vii) They maintain our skin and hair texture.
(SPORTs &NUTRITION
3. Proteins: Proteins have a great role in the
balanced diet. They are basic structure of all
living cells. They contain carbon, hydrogen,
oxygen, nitrogen and sometimes sulphur.
Proteins can not enter directly into our blood.
They are changed into amino acids by our
digestive system. Proteins help in growth and
building new cells and repair of the present
ones.The sources of proteins are given below:
(a) Animal sources: The animal sources of proteins
consist of meat, fish, egg, milk, cheese, milk
products etc.

Plant Sources: The plant of proteins consist of pulses, nuts, beans, peas, corn, dry
(b) sources

fruits and food grains etc.

Functions of Proteins
The functions of proteins are given below.

(i) Proteins help in growth of new cells.

(i) They help in preventing infection, diseases etc.

ii) They are needed for growth and development of children.
(iv) They are required for the formation of hormones etc.

(V) They help to control body functions.

4. Water : Water is a compound of hydrogen and oxygen in the
ratio 2:1. It helps to regulate food
nutrients in our body cells. It excretes waste products from the body and regulates the body
70% of water.
temperature. Our body contains almost
Functions of Water

The functions of water are given below :

(i) Water is necessary to maintain body functions properly.

(i) It helps in food digestion.

ii) It helps in regulating body temperature.

bones from becoming dry and brittle.
(iv) It saves our

maintain the tissues in a soft and flexible condition.

(v) It helps to
(vi) It helps in circulation of blood.
(Vii) It helps to maintain healthy skin.
vi) It helps to excrete waste products from
our body.

II. Micro Nutrients

minerals and
Micro nutrients are those nutrients which are required in small quantity, like
O TEXT BOOK OF PHYSICAL EDUCATION-XI (C.B.S.E.)
vitamins. Minerals are inorganic elements found in body cells. They regulate fluids in our bo
and perform many body functions.
(a) Macro Minerals : Calcium (Ca), Magnesium (Mg), Nitrogen (N), Potassium (K), Phosphorus (P
Sulphur (S) are called macro minerals.
(b) Micro Minerals: Zinc (Zn), Copper (Cu), Chlorine (CI), Iron (Fe), Boron (B), Manganese (Mn)
Molybdenum (Mo), Nickel (Ni) are caled micro minerals.
1. Mineral Salts/Elements: Mineral salts are called protective elements. These are required for
healthy teeth, bones, muscles, etc. These are also
needed in small quantities.
Some minerals are as given below: MICRONUTRIENTS
) Sodium It is necessary for all cells of the body,
especially nerve cells. It is required for the proper
functioning of nervous system. Sources of sodium are
common salt, vegetables and fruits etc.
(i) Calcium: It is necessaryfor hormones. It makes bones
and teeth strong. It helps to metabolise iron. It
maintains the blood pressure and helps in the clotting
of blood. Sources of calcium are milk, orange, green
leafy vegetables, egg etc.
(i) Phosphorus: It is necessary for the formation of bones,
teeth, tissues and cells in the body. It maintains the normal level of muscle and nerve activity.
Sources of phosphorus are unpolished rice, meat, cheese, egg, especially in yolk, potatoes,
almonds, nuts, wheat, milk and liver etc.
(iv) Magnesium: It is necessary for transmission of nerve impulses and bone development. It helps
to control high blood pressure. It absorbs calcium and potassium and
improves lungs functioning.
Sources of magnesium are whole grains, beans, meat etc.
(v) Potassium: It is necessary for protein synthesis. It helps in maintaining the amount of water in
blood and tissues. Sources of potassium are green leafy
vegetables, tomato, banana, peanuts,
citrus fruits etc.
(vi) Sulphur: It is necessary for the formation of brain, nails and hair. It also helps in digestion of
food. Sources of sulphur are cabbage,
spinach, pulses, raddish and eggs etc.
(vii) Iron: is necessary for the formation of haemoglobin. It helps to constitute blood. It takes
lt
in metabolism of proteins, part
carbohydrates and fats. It also acts as oxygen carrier to the lungs.
Sources of iron are green leafy vegetables, liver,
eggs, meat, onions, pulses, dates, dry fruits
and lettuce etc.
2. Vitamins: Vitamins are necessary for the normal functioning of our body. They are the
compounds of carbon. They are required in a small amount. They are the best sources of energy.
Vitamins are obtained from food except vitamin D and K, which the body itself can produce. The
important vitamins are discussed below
 SPORTS& NUTRITION

Vii&minS

(a) Vitamin A: It is necessary for normal growth and development of skin and eyes. It is also useful
in the formation of bones and teeth. Its deficiency can cause night-blindness, keratomalacia
and xeropthalmia. Sources of vitamin A are milk, butter, cod-liver oil, eggs, carrot, liver, papaya,
tomatoes, mango and green-leafy vegetables etc.
(b) Vitamin D: It is also called sunshine vitamin and is necessaryfor formation of strong teeth and
bones. It helps in the absorption of calcium and phosphoric acid. Its deficiency can cause rickets
in children. Sources of vitamin D are-sun rays, egg yolk, liver of sheep, cod liver oil, shark liver
oil, pure milk etc.
(c) Vitamin E : It is necessary for blood coagulation. It keeps reproductive organs in good condition.
It helps during pregnancy and in normal child birth. Lack of this vitamin can cause abortion.
Vitamin E is present in wheat and wheat flour, leafy vegetables, carrot, cauliflower, lettuce,
cucumber, green pepper, spinach, milk, banana and butter etc.
(d) Vitamin K: It is necessary for growth. It helps to clot the blood, so it is also called anti bleeding
vitamin. Lack of this vitamin causes anaemia. Sources of vitamin E are cabbage, spinach,
cauliflower, tomatoes, peas and carrot etc.

(e) Vitamin B Complex: It is necessary for good absorption and protection from deficiency diseases
It also helps in formation of red blood cells. Lack of vitamin B complex can cause Beri-Beri.
Sources of vitamin Bcomplex are milk, wheat, grams, cashewnuts, peas, yeast, meat, eggs, fish,
rice, bajra, maize, soyabean, mutton, kesari dal etc.
() Vitamin B, or Thaimin : It maintain the health of liver, kidney, intestine, stomach and
brain. Its sources are wheat, green peas, ground nut, liver, orange, pork, sprouted seeds,
green vegetables and eggs.
(i)Vitamin B, or Riboflavin : Vitamin B, is destroyed in sunlight or in cooking offood for a
longer time. It helps in tightness and smoothness of skin, activity and body tissues, etc. Its
sources are fish, egg-yolk, rice, pulses, yeast, pears, green-leaftyvegetables and wheat.
(i) vitamin 8, or Panthothenic : Its sources are egg yolk, milk and dry fruits. Its deficiency
causes grey hair. It is helpful in growth of body.
-O TEXT BOOK OF PHYSICAL EDUCATION-XIl (C.B.S.E,
maintaining the body weight of ana
(V Vitamin B, or Nicotinamide: Vitamin B, helps in
milk and yeast. Its dificiency uses
cause
pellapr
pellapgra
individual. Its sources are unpolished rice, nuts,
disease.
formation of haemoglobin. keepsthe ski
It
the
(v) B:
Vitamin B, is important in
Vitamin wheat etc.
are fish, meat, egg-yolk,
rice, yeast, peas,
healthy. Its sources
time. Its deficienc
destroyed in cooking for a longer
Vitamin is mostlyB,,
(MVitamin :
B,, are animal's liver and kidneys.
may cause anaemia. Its sources
is essential for the
for and regeneration. It
growth
V i t a m i n C : It is a water soluble vitamin
blood cells in the body. Lack of
and maintains red
formation of bones. It keeps gums healthy,
in skin and muCus membrane etc
swelling in joints and bleeding
Vitamin C can cause scurvy, orange, lemon, green
C turnip, papaya, amla, apple, pineapple, malta,
Sources of vitamin are
etc.
musammi, ber, mango and guava
chillies, strawberry,
2.2 Nutritive and Non-Nutritive Components of Diet

I. Nutritive components of diet

Nutritive components of diet are given below
the body. They are the compounds ofcarbon,
1. Carbohydrates: Carbohydrates provide energyto into fats and develop fatty
and oxygen. Excess of carbohydrates intake may change
hydrogen carbohydrates. (i)
are of two types (i) simple
tissues which may lead to obesity. Carbohydrates
maize, barley,
of carbohydrates are rice, potatoes, wheat,
complex carbohydrates. Sources fish oil, milk, eggs,
bread, honey, ghee, butter, curd,
banana, sugarcane, ice cream, grapes, cake,
cotton seeds etc.
dry fruits, coconut, soyabean,
Fats: They contain carbon, hydrogen
and oxygen. Fats are stored in our body as emergency
2.
double the energy
source of energy. One gram of fats provides
source of energy. They are good
sources of
Fats are of two types (i) Vegetable fats. The
provides by one gram of carbohydrates.
seeds oil, soya beans, coconut-coconut oil etc. (i)
vegetable fats are ground nuts, mustard
and fish etc.
Animal fats. The sources of animal fats are milk, meat, butter, ghee
children.
3. Proteins: Proteins are helpful for growth and development of an individual specially
They contain carbon, hydrogen, oxygen, nitrogen and sulphur. Proteins are complex organic
compounds which help in repairing of tissues. They are useful part of our diet. Sources of proteins
and meat, fish, cheese, beans, lentils, yogurt, eggs, nuts and seeds etc.
4. Vitamins: Vitamins are essential for normalfunctioning of body. They are complex compounds
of carbon. These are required in very small quantities. Vitamins help to repair and maintenance
of various tissues of our body. Our body needs various types of vitamins. Most of the vitamins
are obtained from food but, vitamin D and K are produced by our body. Vitamins are of two
types
Fat Soluble Vitamins Water Soluble Vitamins

Vitamin A Vitamin D Vitamin E Vitamin K Vitamin B Vitamin 8 Complex Vitamin C

(a) Fat soluble vitamins These vitamins are soluble in fat. They increase immunity power in ou
SPORTS &NUTRITION

fatty tissues.The fat soluble vitamins are as

body against illness. They are stored in liver and
given below
of
(i) Vitamin A: This vitamin is soluble in fat and is needed for normal growth and development
eyes and skin. Its deficiency can cause night Blindness. Sources of vitamin A are fruits, milk,
butter, cheese, egg, carrot, radish, cod liver oil, tomatoes, green leafy vegetables etc.
and
(i) Vitamin D: This vitamin is soluble in fat and is very useful for formation of strong bones
teeth. It is also known as sunshine vitamin. Its deficiency can cause rickets. Sources of vitamin

Dare milk, eggs, butter, groundnut, green vegetables and sun rays etc.

Vitamin E : This vitamin is soluble in fat and is very useful for reproductive organs. It protects
(ii)
the cell membrane and acts as an antioxidant. Sources of vitamin E are whole seed grains,

carrot, mlk, nuts, turmeric, butter, banana, spinach etc.

Its deficiency can cause
(iv) Vitamin K: This vitamin is soluble in fat and helps in blood clotting.
extensive bleeding. Sources of vitamin Kare cabbage, cauliflower, spinach, cereals, Soyabeans,
green leafy vegetables,sea-weeds etc.
(b) Water-soluble Vitamins These vitamins are soluble in water. They are not stored in our body,
sO we need them more frequently. These vitamins are BandC. These vitamins can be destroyed

by heat. The water soluble vitamins are as given below:

is called Thiamine, it is useful in
i)Vitamin B: There are many types of Vitamin B. Vitamin B,
cause Beri-Beri. Vitamin B, is called Riboflavin.
It is
growth and development. Its deficiency can
useful in the growth of Red Blood Cells (RBCs). Its deficiency can cause retarded growth. Vitamin
nervous system, metabolism
B, is called Niacin. Its deficiency can cause Pellagra. Vitamin B,, helps
Sources of vitamin B are milk,
and energy transfer for growth. Its deficiency can cause Beri-Beri.
beans etc.
egg, meat, grains, cereals, vegetables, peas,
blood vessels, capillary
(i) Vitamin C: Vitamin Cis required for maintenance ofligaments, tendons,
Sources of vitamin C are citrus
walls and gums. Its deficiency can cause disease called scurvy.
etc.
fruits like lemon, orange, amla, tom atoes, vegetable
for proper functioning of body. They also
5. Minerals and mineral salts : Minerals are necessary
There are various types of minerals i.e.
help for the growth of an individual.

Ca
CalciumM g Fe Iron

Watgiesrs

Na
P Phosphoru
Zn Zinc
Sodium
 TEXT BOOK OF PHYSICAL EDUCATION-XII (C.B.S.E.)

(a) Calcium and phosphorus: Calcium and phosphorus are very important constituents of bones
as well as other tissues of the body. The skeletal system is the main calcium depot.
() Calcium It is useful for our teeth and bones. It helps in the proper functioning of body and
provides strength to the neuro-muscular system. Sources of calcium are milk and dairy
products, orange juice, green leafy vegetables, cereals, fruits, tomatoes etC.
(i) Phosphorus: It is very important for the formation of bones and teeth. It is also important
for multiplication of body cells. Its deficiency can cause hindrance in growth, weak bones etc
Sources of phosphorus are cheese, egg, specially egg yolk, potatoes, almonds, nuts, wheat,
milk and liver etc.
(6) Iron: In our body it is found in the form of organic and inorganic compounds. It is required to
form a protein called haemoglobin. Our blood is red in colour due to haemoglobin and helps
to carry oxygen to the various parts of the body. Its deficiency can cause anaemia.

Sources of iron are green leafy vegetables, water melon, cabbage, lettuce, cucumber, spinach,
pista, almond, apple, wheat grains etc.
(c) Magnesium: It repairs our body cells. It also provides flexibility to our bones. It makes our
bones and teeth strong.
Sources of magnesium are almond, french beans, cabbage etc.
(d) Potassium : It is very useful for brain. It helps in healing wounds. Its deficiency can cause
weakness in the muscles.
Sources of potassium are carrot, lettuce, onion, cucumber, tomato, mango, banana, orange,
apple and coconut etc.
(e) ulphur : It keeps our skin in good condition by purifying our blood. It strengthens the brain
and nervous system.
Sources of sulphur are mustard, cucumber, carrot, peas, spinach, tomato, radish, pineapple,
apple, coconut etc.
II. Non-Nutritive Components of Diet
1. Water 2. Roughage
3. Artificial Sweetners 4. Preservatives
5. Pesticides
1. Water: Water is compound of hydrogen and oxygen. Our body contains 70% of
a

very important element of food even it has not any nutritional value. It
water. It is a
of food in the body cells. It is also helps to regulate nutrients
very useful for excretion of waste products from the body. It
has following the functions in our body.
Functions
() All the cells and organs need water for
body.
proper functioning. It supplies mineral salts to our
 SPORTS&NUTRITION

(ii) It acts as a medium of transportation of all nutrients to cells of our body. It removes waste
products from the cells through urine.
(ii) It is useful to regulate the temperature of body.
(iv) It is useful in excretion of waste products from our body.
(v) It helps in blood circulation.
(vi) Water lubricates joints and maintains healthy skin.
(vii) It protects our bones from becoming dry.
(vii) It helps to maintain proper bodily functions. It maintains the tissues in soft and flexible
condition.
(ix In the digestive system, water helps to break down complex food metabolism.
(x) It helps to digest food.
2. Roughage: Roughage is the indigestible portion of food. It is an essential part of any healthy
diet plan. It helps to digest the food. It is of two types.

FIBER

(0) Soluble fiber: It is soluble in water.

(i) Insoluble fiber:lt is insoluble in water.
Sources of roughage: Peas, oats, lupins, soybeans, rye, barley, psyllium seed husks, plums, berries,
pears, bananas, broccoli, carrots, almonds etc. are the sources of rough-age.
3. Artificial Sweeteners: Artifical sweeteners arealso known as intense sweeteners because
they are many times sweeter than regular sugar but they add no calories to our diet.They give
the duplicate taste of sugar. Atificial sweeteners are widely used in soft drinks, jams, jellies,
candies, puddings, dairy products etc.
Preservatives: They are naturally occurring substances. Theyare added to products like paints,
Wood, foods, pharmaceuticals etc. They are added to prevent decomposition by microbial growth.
They are used in food to stop them from spoiling. Preservatives are of two types
() Natural food preservatives:Salt, sugar, vinegar, alcohol, diatomaceous earth and castor oil etc
are called natural food preservatives.
 TEXT B0OK OF PHYSICAL EDUCATION-XII (C.B.S.E.)
(i) Artificial food preservatives: Benzoates(210-218), sulphites (220-228) and propionates (280
283) etc are called artificial food preservatives.
5. Pesticides : Any substances or mixture of substances intended for preventing destroying or

controlling any pest called pesticides. Some pesticides can cause harm to humans,animals
are
or the environment because they are designed to kill living organisms. Pesticides are also useful
since they kill and control the insects and other pests.

for Control-A Healthy Weight, The Pitfalls of

2.3 Eating Weight
Dieting, Food Intolerance and Food Myths

Weight control depends upon the number of calories you c o n s u m e and the
two basic things
number of calories you burn. The amount of energy or calories you get from food and drinks (i.e.
for things like breathing, digesting
in) is supposed to be balanced with the energy your body
uses
energy
and being physical active (i.e. energy out).
More energy in than out over a period of time causes weight gain.

More energy out than in a period of time causes weight loss.

A Healthy Weight: A healthy weight is one that is right for your body type and height. It is based
on Body Mass Index (BMI) and size of your waist (waist circumference). An individual has a healthy
weight if he has no any risk of diseases such as heart problems, high blood pressure, hypertension
and diabetes etc.
Healthy weight of a male or female can be checked from the following tables :
Male:
Height (cm) Low weight(kg) Medium weight(kg) Maximum weight(kg)

155.5 50.7-54.4 53.7-57.1 57.1-63.9

160 52.1-55.8 54.8-60.3 58.5-65.3
162.5 53.5-57.1 56.2-61.6 59.8-67.1
167.5 54.8-58.5 57.8-63.0 51.2-68.9

170 56.2-60.3 59.0-64.8 62.6-70.0

172.5 58.0-62.1 60.7-66.6 64.4-73.0
175 59.8-63.9 62.6-68.9 66.6-75.2
178 61.6-63.7 64.4-70.7 68.4-77.1
180 63.4-68.0 66.6-72.5 70.3-83.4
183 65.3-69.8 68.0-74.8 72.1-81.1
185.5 67.1-71.6 69.8-77.1 75.3-83.4
188 68.9-73.4 71.6-79.3 78.4-87.9
190.5 72.5-77.5 75.7-83.9 80.7-90.2
193 74.3-79.3 78.0-88.1 82.5-92.5
 SPORTS& NUTRITION

Female:
Low weight(kg) Medium weight(kg) Maximum weight(kg)
Height (cm)
147.5 41.7-44.4 43.5-48.5 47.1-53.9

150 42.6-45.8 44.4-49.9 48.0-55.3

152.5 43.5-47.1 45.8-51.2 49.4-56.7

44.9-48.5 47.1-52.6 50.8-58.0

266
46.2-49.9 48.5-53.9 52.1-59.4
157.5

Height (cm) Low weight(kg) Medium weight(kg) Maximum weight(kg)

160 47.6-51.2 49.9-55.3 53.5-60.7

162.5 49.0-52.6 51.2-57.1 54.9-62.6
52.6-58.9 56.7-64.4
165 50.3-53.9
167.5 51.6-55.8 54.4-61.2 58.5-66.2

170 53.5-57.6 56.2-63.0 60.3-68.0

62.1-69.8
172.5 54.8-59.4 58.0-64.8
175 57.1-61.2 59.8-66.6 63.9-71.6

178 58.9-63.5 61.6-68.4 65.7-73.9

180 60.7-65.3 63.5-70.3 67.5-76.2

183 62.6-57.1 65.3-72.1 69.4-78.4

Body Mass Index (BMI)

It is a method to calculate body fat by the following formula

Weight in kg
BMI
Weight
Height xHeight (Height in m

Body Mass Index table

BMI Weight Status
<18.5 Under weight
18.5-24.9 Normal weight
25-29.9 Over weight
>30 Obesity

Waist Hip ratio test

It is tested with the help of circumference of waist and hip. If the waist is bigger, the individual is
termed as 'apple-shaped. While if the hip is bigger the individual is termed as R shaped. If there is
 EDUCATION-Xll (C.B.S.E.)
TEXTBOOK OF PHYSICAL
desirable value for the test is
there is high risk for diseases. The
comparison to hips
larger waist formula:
calculated by the ahead given
Waistcircumference

Waist-hip ratio Hipcircumference

levels for hip to waist ratio and the
The table given below, gives
general guidelines for acceptable
shows the risk-level of diseases.
level of unacceptability,
Acceptable Unacceptable
Good Average High Extreme
Excellent
0.85-0.90 0.90-0.95 0.95-1.00 1.00
Male <0.85
0.75-0.80 0.80-0.85 0.85-0.90 >0.90
Female <0.75

The measurement can be taken in inches.

Methods to achieve healthy body weight

1. Avoid overeating 2. Follow active life style
4. Do yogic exercises
3 Avoid fatty food
Do not skip meals 6. Avoid sugary drinks
5.
7. Avoid junk and fast food 8. Take balanced diet

9 Avoid sliming pills 10. Don't eat frequently

12. Avoid rich carbohydrate food
11. Drink more water
13 Think before you eat 14. Avoid alcohol, smoking and drugs
15. Follow hygienic habits

16 Do regular exercise of physical activity

17. Eat fibrous food
18 Balance the intake of calories and expenditure of calories.

Pitfalls of Dietin9
SPORTS
SPORTS&NUTRITION

The pitfalls of dieting are as given below:

() Chances of organ damage:lfyou do dieting then there are more chances of heart attack because
the heart does not get enough potassium and other minerals. Dieting could also affect your
stomach and kidneys. Dieting also disturbs the blood circulation.
(i) Side effects : If you cut out a large portion of the calories then normally you consume les5
which can cause a lot of side effects like headache, muscles cramps and trouble in sleeping.
(ii) Not performing exercise If you do not perform exercise during dieting your body will not
work properly. Instead of losing weight you are likely to gain weignt.
(iv) Depression: Some dieters become depressed. They become sad and lonely and lose interest in
doing things. They become tense, angry and suffer from high level of depression.
(v) Hair loss : If you go on dieting, your body starts to lack the required quantity of proteins, which
eventually result in hair loss.
(vi) Skipping meals: Ifyou skip one meal to reduce weight, then the next meal you take is generally
a heavy one with more calories. It can increase your weight.
(vii) Low energy diet: If you take low energy diet your health is affected.
(vii) Memory loss : Obessive dieting can cause memory loss. You get easily confused and feel difficulty
to perform normal activities like reading, studying, working and driving etc.

Food Intolerance
Food intolerance means that individual elements of food cannot be properly processed and absorbed
by your digestive system. Food intolerance occurs when a person has difficulty in digesting a particular
food. This can lead to symptoms such as gas or abdominal pain. Some persons can tolerate a reasonable
amount of a particular foodstuff but if they eat it too much they get symptoms of food, intolerance
because their body cannot tolerate it.
Causes: (i) Food intolerances are caused due to part or complete inactivity ofthe enzymes which
are responsible for breaking down or absorbing the food elements
(n) Eating a particular food item too often.
(ii) Due to heredity.
Symptoms: Headache, stomach pain, vomiting, nervousness, sweating, gas, heart burn, fatigue,
pain in joints, breathing problem, rapid breathing, etc.

Management:
() The people who are facing food intolerance problem should seek the help of a medical expert
and/or a dietician.
(i) Proper care must be taken.

The food which causes problem should

(i) be avoided.

Myths About Food

nere are many food myths. Some of them are given beloW:
 TEXT BOOK OF PHYSICAL
EDUCATION-XII(C.B.S.E.)
1. Myth
Eggs increase cholesterol level.
Truth: Cholesterol levels are affected by saturated fats and trans fats. An egg contains about
0.5%
of fat and no trans fats whatsoever. On the other hand, eggs contain unique antioxidants that
help to
preserve eyesight.
2. Myth
Energy drinks give you energy.
Truth: Sugar gives a short-term burst of energy while caffeine prevents drowsiness. However,
these ingredients don't give you any extra energy-just obesity and insomnia.

3 Myth
Fried food causes heart attacks.
Truth: Scientists couldn't find any connection between heart disease and
friedfood.
4. Myth
Coffee is bad for your heart.
Truth: The risk of heart disease among coffee lovers is 25% lessthan among its non-users.
5. Myth
Carrots are only good when eaten raw.
Truth: In fact, cooked carrots are more healthy. Processing destroys hard cell walls which release
beta-carotene.
6. Myth
Removing the skin from chicken helps to cut the calories.
Truth: Not true, when baking or frying chicken, you should leavethe skin on. This will make the
meat more juicy.

Myth
Spices may cause ulcers.
Truth: Spices can cause uncomfortable sensation that are mistaken for ulcers.
8. Myth
Nuts are bad for heart. Ftigue
Crovings

Swings
Truth Nuts excellent
are sources of protein and other
nutrients, as long as you keep servings to a handful. Several isomno

large studies have found that a regular intake of nuts

protects ROOD
against heart diseases.
ANTOLERANCE uoimuin

9. Myth
kcesth

Don't drink milk when you have a cold. Bloaling

ehriass

vocienm

Truth: There's absolutely no truth in the idea that milk

Condkic
 SPORTS&NUTRITION

increases mucus production. So there's no need to skip it when you feel congested.

10. Myth
Having milk immediately after eating fish is harmful
Truth: Some believe that the combination of milk and fish makes you sick while some believe it
makes white spots appear on your skin, but there is no scientific reason behind it.
11. Myth
Carbohydrates make you fat.
Truth: Many people believe that carbohydrate rich food increases body weight. So in order to
reduce weight we must eliminate carbohydrate rich foods from out diet. But we know very well
carbohydrates are the body's preferred energy source, but eating too much calories may lead to fat.

EXERCISE

Multiple choice questions

1. In a balanced diet the ratio between proteins, fats and carbohydrates should be
a) 1:4 1 (b) 1: 1:4
(c) 4 1: 1 (d) 4:4:1
2. Carbohydrates are compounds of :
(a) Carbon (b) Hydrogen
(c) Oxygen d) All of the above
3. Fats contain carbon, oxygen and hydrogen in the percentage of:
(a) 76, 76 and 12 (b) 12, 12 and 76
(c) 76, 12 and 12 (d) 12, 76 and 76
4. Which mineral/minerals is/are useful for our teeth?
(a) Potassium (b) Magnesium
(C) Calcium (d) Both (b) and (c)
5. The richest source of protein is:
(a) Pulses (b) Groundnut
(c) Soyabean (d) Egs
6. Our body contains how much water ?

(a) 40% (b) 60%

(c)
50% (d) 70%
7. Which is/are the source/soruces of roughage?
(a) Oats (b) Barley
(c) Plums (d) All of the above
 TEXT BOOK OF PHYSICAL EDUCATION-XII (C.B.S.E.)

Short Answer Type (1) Questions

1. What is the importance of balanced diet for body?
2. Why balanced diet is important for sports personsP
3 Discuss the functions of carbohydrates in human body.
4 What is the importance of proteins for our body ?
5 Briefly explain the functions and sources of fat soluble vitamins. (C.B.S.E. 2015)
6. What are the signs and symptoms of food intolerance ?
7. What is the difference between simple and complex carbohydrates?
8 In sports such as boxing and wrestling, the players tend to lose weight sharply. Explain the
pitfalls of dieting.
9 How is fat useful and not useful for us ? Explain.
10 What do you understand by food myths? Discuss briefly about various food myths.
(C.B.S.E. 2016)
11 Write briefly about protein as an essential component of diet.
12. What are the pitfalls of dieting? (C.B.S.E. 2016)
13. Explain any three myths about dieting.
Short answer type (1) questions
1 Explain the factors which affect the balanced diet.
2. Describe the meaning of balanced diet. Elucidate Macro and Micro Nutrients.
3. "Vitamins are essential for our metabolic process." What happens if we devoid our diet of
vitamins?
(C.B.S.E. 2012)
4. Explainthe effect of iron and calcium deficiency. How the
can deficiency of iron and calcium
be prevented?
(C.B.S.E. 2012)
5. Discuss the nutritive and non-nutritive components of diet.
6. What do you mean by food intolerance ? Explain the causes, symptoms and management of
food intolerance?
7. Discuss the signs and symptoms of dieting.
8. Vitamins are very essential for working of the
body and are divided into two groups.
Explain about them.
(All India, 2015)