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1.1 Why is drinking water and staying hydrated good for sporting performance and your health?

Because it makes you health and it is healthy for your body if you drink more it is so good for you body.

1.2 What bad things can happen to your sporting performance and health if you don't drink enough water?

If you don't drink water then you can't go to the toilet because your boby needs the water then it will be hard.

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2.1 Why are macronutrients (carbohydrates, protein and fats) good for high performance for your sport. List healthy food sources of each.

Carbohydrates is good for you because it gives us quick energy for our body.
Protein repair's and grow's our muscles.
Fats provides large amount og energy for the body helps with body temperature.

Protein food sources: egg, fish,chicken, beef,
Carbohydrate food sources: apple,bread,rich,orange
Fats food sources: fish, vegetbel oil, avacado,

2.2 What is a healthy meal that includes all the macronutrients needed for performance?
Dinner: rice with chicken and a fish.
The rice is carbohydrates nutrients.
The chicken is protein nutrients.
The fish is  fats.

3.3 What are risk nutrients? (bad if eaten too much, too often). How can they reduce sporting performance and overall health and wellbeing?

Extra protein is not used efficiently by the body and may impose a metabolic burden on the bones, kidneys, and liver.

Excess carbohydrate intake places a large metabolic load on the body. The end point of food sugar and starch to deal with over time, this leads to weight gain, poor metabolic health and an increased risk of heart disease.

Any fat that your body does not use for energy is converted into body fat. Eating too much fat can therefore lead to weight gain. Being overweight raises your risk of serious health problems such as: heart disease.

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3.1 Name 3 fitness components and explain why they are important for high performance in a chosen sport.

Flexibility, speed, Agility

3.2 How are the fitness components used in your sport (give specific examples)

-Flexibility is an important part of a child's fitness and includes movements like bending, twisting and stretching.
-speed is  something  moving very fast, like a train, can cover a large distance in a short time.
- Agility is an important characteristic of motor development quality needed to maintain and control body position while changing direction . Agility refers to physical coordination, speed, and balance skills.

3.3 Write ways how you can improve the 3 fitness components to be better at your sport?
You can improve your Flexibility by Incorporating a regular stretching routine into your daily life can help extend your joints' range of motion and improve your flexibility.

you can improve your speed by building strength in the quads, hamstrings, and other big muscle groups will improve speed over time.

You can improve your agility With regular training, you can improve your agility.