Health, Fitness and Wellbeing: Micronutrients, Fibre and Water
Micronutrients are nutrients the body needs only in small amounts but that are still essential for health, fitness, wellbeing and performance: vitamins and minerals.
Before you start
Make sure you're comfortable with these topics first:
Method
- Learn that vitamins and minerals are needed in small amounts (unlike the macronutrients) but are still essential, so they are grouped together as micronutrients.
- Learn at least one named vitamin and its function (e.g. vitamin D and bone health) and at least one named mineral and its function (e.g. iron and oxygen transport, calcium and bone strength).
- Learn that fibre is not digested for energy but supports the digestive system and helps regulate appetite.
- Learn water's roles: temperature regulation, transporting nutrients and oxygen, and lubricating joints, and that it is needed even though it provides no energy.
- For 'explain the importance of X for a performer' questions, name the nutrient, its specific function, then the consequence for training or performance if it is lacking.
- For an extended question on diet and performance, choose two or three different micronutrients, fibre or water and explain each fully rather than listing many with no detail.
Worked example
Explain why a distance runner in heavy training should make sure their diet contains enough iron and enough calcium.
- State iron's role: it is needed to make haemoglobin, the protein in red blood cells that carries oxygen around the body.
- Apply this to the runner: without enough iron, oxygen delivery to working muscles falls, which can cause fatigue and reduce aerobic performance.
- State calcium's role: it is needed for strong bones and teeth, and for normal muscle contraction.
- Apply this to the runner: the repeated impact of distance running places stress on bones, so enough calcium is needed to keep bone density high and reduce the risk of stress fractures.
- Conclude: both nutrients support functions (oxygen transport and bone strength) that are placed under particular strain by the demands of distance running.
Practice questions
Try each question, then tap to reveal the answer.
Q1What is a micronutrient?Show answer
Answer: A nutrient, such as a vitamin or mineral, that the body needs only in small amounts but which is still essential for health.
Q2Name one vitamin and state one of its functions.Show answer
Answer: For example, vitamin D, which helps the body absorb calcium for strong bones (accept other valid vitamin/function pairs, e.g. vitamin C and immune function/tissue repair).
Q3Name one mineral and state one of its functions.Show answer
Answer: For example, iron, which is needed to make haemoglobin so red blood cells can carry oxygen (accept other valid mineral/function pairs, e.g. calcium and bone strength).
Q4What is fibre and why is it important in the diet?Show answer
Answer: Fibre is largely indigestible plant material; it is important because it keeps the digestive system working efficiently and helps a person feel full for longer.
Q5State two functions of water in the body.Show answer
Answer: Any two of: regulating body temperature, transporting nutrients and oxygen around the body, lubricating joints.
Q6Explain why a lack of iron could reduce a performer's aerobic performance.Show answer
Answer: Iron is needed to make haemoglobin; without enough iron, the blood carries less oxygen to working muscles, reducing the energy that can be produced aerobically and causing earlier fatigue.
Q7Does water provide the body with energy? Explain your answer.Show answer
Answer: No - water contains no calories, but it is still essential because it supports processes such as temperature regulation, nutrient transport and joint lubrication.
Exam-style questions
Written in the style of a GCSE Physical Education exam paper, with a full mark scheme.
State two functions of calcium in the body.
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Explain why fibre is an important part of a balanced diet, even though it is not digested for energy.
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Discuss the importance of micronutrients, fibre and water for a performer in a sport of your choice, using named examples in your answer.
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See real GCSE Physical Education past-paper questions, with official mark schemes →
Free printable worksheet
Want more practice on paper? Download the health, fitness and wellbeing: micronutrients, fibre and water worksheet pack - 9 pages of exam-style questions with a full mark scheme. One email opens every download in this browser for 14 days - no account, no card. Print it for personal and classroom use.
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