Nutrition, Diet, First Aid and Safety in Sports
This domain combines balanced diet, nutrients, hydration and emergency care. Questions often ask you to choose the correct first-aid step or identify a nutrient deficiency.
Nutrition and diet
- A balanced diet supplies carbohydrates, proteins, fats, vitamins, minerals, fibre and water in correct proportions.
- Carbohydrates are the main energy source; proteins support growth and repair; fats provide concentrated energy and carry vitamins.
- Water is essential before, during and after activity. A sports person should not wait until thirsty.
- Poor diet can cause obesity, anaemia, cramps and poor recovery.
First aid and safety
- First-aid priorities: danger, response, airway, breathing and circulation; call emergency help when needed.
- RICE for soft-tissue injury: rest, ice for 15–20 minutes with a cloth, compression and elevation.
- Direct pressure controls bleeding. Suspected fractures should be immobilised. Burns are cooled with running water.
- Safety includes warm-up, correct footwear, safe surfaces, hydration, rules and supervision.
Worked example
A player twists an ankle and it swells. Correct action: stop play, apply RICE, avoid heat or massage for the first 48 hours, and refer for medical assessment if the pain is severe or weight-bearing is impossible. The reasoning is that ice and compression limit swelling, while heat and massage can increase it.
Marks-losing traps
Do not put ice directly on skin for long periods. Do not give food or drink to an unconscious person. Do not move a suspected spinal injury. Do not treat all fractures as visible; immobilise and seek help.