Transcript Diet/ Nutrition – Fuel for Exercise

UNIT 1 - Information
FUEL FOR EXERCISE:
The Relationship between exercise and weight levels and
effects on health and performance
People exercise to
Information/Discussion
Practical Application
• Foster a healthy
lifestyle
• Improve fitness and/or
sporting performance
Links
A BALANCED DIET is essential for this to take place.
Diagram/Table
Activity
However, individuals will choose a diet which is SPECIFIC to
their needs.
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SECTION B
GCSE Physical Education
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UNIT 1 - Information
FUEL FOR EXERCISE:
The Relationship between exercise and weight levels and
effects on health and performance
Any physical activity requires:
ENERGY EXPENDITURE
Information/Discussion
The amount of energy needed depends on:
Practical Application
Links
Diagram/Table
The type of
sport exercise
Duration of
the activity
Intensity of
the activity
Three other factors which contribute to Energy Needs are:
Activity
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SECTION B
GCSE Physical Education
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UNIT 1 - Information
FUEL FOR EXERCISE:
The Relationship between exercise and weight levels and
effects on health and performance
Three other factors which contribute to Energy Needs are:
Information/Discussion
Practical Application
Links
AGE
SEX
As you age your
metabolism slows
down –
You need to eat
less or you will
gain weight
Males usually
need more
energy than
females
LIFESTYLE
BODY
TYPE
The more active
you are, the
more energy
you need
Diagram/Table
Activity
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SECTION B
GCSE Physical Education
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UNIT 1 - Information
FUEL FOR EXERCISE:
The Relationship between exercise and weight levels and
effects on health and performance
BASAL METABOLIC RATE (BMR)
The amount of energy needed just to keep you alive.
BMR varies from one person to the next.
Information/Discussion
PHYSICAL ACTIVITY LEVEL (PAL) OR WORKING ENERGY
Practical Application
The amount of energy needed for physical activity/ sport
Links
Diagram/Table
TOTAL ENERGY NEEDS = BMR + PAL
(measured in kilojoules/ kilocalories)
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UNIT 1 - Information
FUEL FOR EXERCISE:
The Relationship between exercise and weight levels and
effects on health and performance
FOOD FUELS THE BODY
Information/Discussion
Practical Application
Links
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•
•
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Provides ENERGY for physical activity
REPAIRS injured tissue
Helps in GROWTH of body tissue
Contributes to GOOD HEALTH
Diagram/Table
Activity
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GCSE Physical Education
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UNIT 1 - Information
FUEL FOR EXERCISE:
The Relationship between exercise and weight levels and
effects on health and performance
1. ENERGY BALANCE
Information/Discussion
Energy in
=
Energy out
Practical Application
Links
Taking in (eating) = Using up (physical activity)
calories
calories
Diagram/Table
WEIGHT STAYS CONSTANT
Activity
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GCSE Physical Education
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UNIT 1 - Information
FUEL FOR EXERCISE:
The Relationship between exercise and weight levels and
effects on health and performance
2.
Energy in
Information/Discussion
Energy used
Practical Application
WEIGHT GAINED
Links
3.
Energy in
Energy used
Diagram/Table
Activity
WEIGHT LOST
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SECTION B
GCSE Physical Education
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UNIT 1 - Information
FUEL FOR EXERCISE:
The Relationship between exercise and weight levels and
effects on health and performance
BALANCED DIET
Information/Discussion
•
Practical Application
Links
•
•
A balanced diet is based around ‘GOOD FOODS’ e.g. eating 5
vegetables/fruits per day
A balanced diet consists of 7 components
A balanced diet should meet the needs of the individual
Diagram/Table
Activity
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SECTION B
GCSE Physical Education
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UNIT 1 - Information
FUEL FOR EXERCISE:
The Relationship between exercise and weight levels and
effects on health and performance
Carbohydrates
Water
Fats
Protein
BALANCED DIET
Information/Discussion
Fibre
Vitamins
Practical Application
Minerals
Protein
15%
Links
Fats
30% - 25%
Diagram/Table
Activity
Carbohydrates
55% - 60%
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SECTION B
GCSE Physical Education
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UNIT 1 - Information
FUEL FOR EXERCISE:
The Relationship between exercise and weight levels and
effects on health and performance
CARBOHYDRATES
Information/Discussion
Practical Application
Links
•
•
•
•
•
•
Diagram/Table
•
Main source of ENERGY for working muscles
Broken down into GLUCOSE and stored as GLYCOGEN in the liver
and muscles
Carbohydrates are an IMMEDIATE energy source
SIMPLE carbohydrates : SUGAR – biscuits, cakes, sugar
COMPLEX carbohydrates : STARCH – pasta, potatoes, bread
It is important to stock up on carbohydrate after exercise to replace that
which has been used
Excess carbohydrate is stored in the body as FAT
Activity
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SECTION B
GCSE Physical Education
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UNIT 1 - Information
FUEL FOR EXERCISE:
The Relationship between exercise and weight levels and
effects on health and performance
FATS
•
Information/Discussion
Practical Application
•
•
Fats are a form of STORED ENERGY, released SLOWLY when there
is a lack of carbohydrates (glycogen)
Extra fat is stored just under the skin
Extra fat can lead to:
OBESITY
Links
HIGH CHOLESTROL LEVELS
(HEART / CIRCULATORY PROBLEMS)
Diagram/Table
Activity
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Fats are used during AEROBIC work (O2 is present)
SATURATED fats: milk, meat, biscuits
POLY UNSATURATED fats: fish, nuts
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SECTION B
GCSE Physical Education
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UNIT 1 - Information
FUEL FOR EXERCISE:
The Relationship between exercise and weight levels and
effects on health and performance
PROTEINS
•
Information/Discussion
•
Used as an energy source only when carbohydrates and fat stores
have depleted
PROTEINS needed for the REPAIR and GROWTH of body tissues
Practical Application
Links
Diagram/Table
Activity
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SECTION B
GCSE Physical Education
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UNIT 1 - Information
FUEL FOR EXERCISE:
The Relationship between exercise and weight levels and
effects on health and performance
WATER
•
Information/Discussion
•
Practical Application
•
Links
Diagram/Table
•
•
•
Water allows the body to maintain a CONSTANT temperature when
undertaking physical activity
Water absorbs heat produced during physical activity which is then
carried to the skin where it is lost in the air
Water as SWEAT helps to cool the body when it EVAPORATES on the
surface of the skin
The more activity, the more water is lost
This can lead to 1) DEHYDRATION, 2) HEATSTROKE
Performance in physical activity is seriously affected by water loss
Activity
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SECTION B
GCSE Physical Education
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UNIT 1 - Information
FUEL FOR EXERCISE:
The Relationship between exercise and weight levels and
effects on health and performance
VITAMINS
Information/Discussion
Practical Application
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•
•
•
Only small amounts needed
Vitamins regulate the chemical reactions of the body
They help with growth and repair of tissue
They help to resist infections
Links
Diagram/Table
Activity
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SECTION B
GCSE Physical Education
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UNIT 1 - Information
FUEL FOR EXERCISE:
The Relationship between exercise and weight levels and
effects on health and performance
MINERALS
Information/Discussion
•
•
•
Minerals are found in a variety of foods
Calcium strengthens bones
Other minerals help with growth
Practical Application
Links
Diagram/Table
Activity
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SECTION B
GCSE Physical Education
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UNIT 1 - Information
FUEL FOR EXERCISE:
The Relationship between exercise and weight levels and
effectsand
levels
on health
effectsand
on health
performance
and performance
FIBRE
Information/Discussion
•
•
•
Fibre keeps the digestive system working correctly
Fibre helps in food absorption
Fibre makes you feel full, so you eat less
Practical Application
Links
Diagram/Table
Activity
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GCSE Physical Education
SECTION B
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UNIT 1 - Information
FUEL FOR EXERCISE:
The Relationship between exercise and weight levels and
effects on health and performance
ENERGY AND PHYSICAL ACTIVITY
Information/Discussion
•
Carbohydrates provide QUICK ENERGY. They supply energy for both
AEROBIC and ANAEROBIC physical activity
Practical Application
Links
Used for physical activity of a comparatively
SHORT length of time and HIGH INTENSITY
Diagram/Table
Activity
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SECTION B
GCSE Physical Education
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UNIT 1 - Information
FUEL FOR EXERCISE:
The Relationship between exercise and weight levels and
effects on health and performance
ENERGY AND PHYSICAL ACTIVITY
Information/Discussion
•
Fats provide SLOW ENERGY
Practical Application
Links
Diagram/Table

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Activity
The provision is too slow to be used when used when working hard
Used for walking and low-impact exercise
Used for exercise of a longer duration, and MODERATE INTENSITY
Energy used will come from fats and carbohydrates in equal measures
Physical activity of LONG DURATION and HIGHER INTENSITY is
fuelled more from fat stores in the body because the glycogen store
becomes depleted
Revision
SECTION B
GCSE Physical Education
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UNIT 1 - Information
FUEL FOR EXERCISE:
The Relationship between exercise and weight levels and
effects on health and performance
ENERGY AND PHYSICAL ACTIVITY
Information/Discussion
•
WATER – drink plenty of water BEFORE, DURING and AFTER your
physical activity
•
PROTEIN – a little more may be needed for muscle growth and repair
if training hard for long periods
•
CARBO LOADING – The aim of carbo-loading is to build up stores of
carbohydrate so that energy can be produced for longer periods of
time. This is achieved by eating up to 60% more carbohydrate and
reducing physical activity on three days leading up to a competition
Practical Application
Links
Diagram/Table
Activity
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SECTION B
GCSE Physical Education
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UNIT 1 - Information
FUEL FOR EXERCISE:
The Relationship between exercise and weight levels and
effects on health and performance
EXERCISE AND WEIGHT LEVELS
Information/Discussion
Practical Application
•
•
•
Links
Diagram/Table
•
•
The Food Standards Agency gives guidance on correct weight for
height
However, being the correct weight does not necessarily mean being fit
(amount of fat in the weight is crucial)
BODY COMPOSITION – “The proportion of fat in the body is compared
to muscle and bone” – stated as a percentage
SKINFOLD TESTS are used to estimate body composition
Too much body fat puts a strain on the body – heart and muscle
condition can badly affect performance
Activity
Revision
SECTION B
GCSE Physical Education
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UNIT 1 - Information
FUEL FOR EXERCISE:
The Relationship between exercise and weight levels and
effects on health and performance
EXERCISE AND WEIGHT LEVELS
•
To control body weight:
HEALTGHY BALANCED DIET + REGULAR EXERCISE
•
Energy balance all important
Information/Discussion
FOOD INTAKE = ENERGY OUTPUT
Practical Application
Links
Diagram/Table
Activity
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There is a direct link between HEALTH, FITNESS, and EXERCISE.
OVER WEIGHT – heavier than the Food Standards Agency guide.
However, some of that extra weight might be muscle not fat.
OVER FAT – a high level of fat in comparison with their body
composition – can lead to obesity related diseases and also cause
poor sporting performances.
Revision
SECTION B
GCSE Physical Education
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UNIT 1 - Information
FUEL FOR EXERCISE:
The Relationship between exercise and weight levels and
effects on health and performance
EXERCISE AND WEIGHT LEVELS
•
Information/Discussion
Practical Application
Links
•
•
•
Diagram/Table
OBESE – normally 20% over the Food Standards Agency guide of
weight for height. Health risks – Heart disease, cancer, diabetes,
osteoarthritis and other problems are likely if obese.
UNDER WEIGHT – ANOREXIA NERVOSA – where people do not eat
as the see themselves as fat – leads to excessive weight loss.
BULIMIA – people eat a lot but the vomit – weight loss which needs
addressing immediately.
Athletes quite often are concerned about their weight for the physical
activity they take part in. This can lead to eating disorders.
Activity
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SECTION B
GCSE Physical Education
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UNIT 1 - Information
FUEL FOR EXERCISE:
The Relationship between exercise and weight levels and
effects on health and performance
EXERCISE AND WEIGHT LEVELS
•
BODY TYPE – BODY SHAPE – BODY COMPOSITION
Information/Discussion
Determine how effective you are at a physical activity
Practical Application
There are 3 SOMATO TYPES:
Links
MESOMORPH
ENDOMORPH
ECTOMORPH
Diagram/Table
Activity
Each of the somato types can be changed by
DIET, EXERCISE and TRAINING
Revision
SECTION B
GCSE Physical Education
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UNIT 1 - Information
FUEL FOR EXERCISE:
The Relationship between exercise and weight levels and
effects on health and performance
EXERCISE AND WEIGHT LEVELS
Information/Discussion
Little muscle
ECTOMORPH
Practical Application
Little fat
Narrow shoulders/hips
Very thin and lean
Long arms/legs
Links
Diagram/Table
RELATIVE LINEARITY
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GCSE Physical Education
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UNIT 1 - Information
FUEL FOR EXERCISE:
The Relationship between exercise and weight levels and
effects on health and performance
EXERCISE AND WEIGHT LEVELS
Information/Discussion
Wedgeshaped body
Very little
body fat
MESOMORPH
Practical Application
Links
Wide shoulders/
Heavily muscled
arms/legs
Narrow hips
RELATIVE MUSCULARITY
Diagram/Table
Activity
Revision
SECTION B
GCSE Physical Education
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UNIT 1 - Information
FUEL FOR EXERCISE:
The Relationship between exercise and weight levels and
effects on health and performance
EXERCISE AND WEIGHT LEVELS
Information/Discussion
Pear-shaped
body
ENDOMORPH
Practical Application
Links
Wider front to
back than
side to side
Wide shoulders and
hips
Lot of fat on body,
arms and thighs
RELATIVE FATNESS
Diagram/Table
Activity
Revision
SECTION B
GCSE Physical Education
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UNIT 1 - Information
FUEL FOR EXERCISE:
The Relationship between exercise and weight levels and
effects on health and performance
EXERCISE AND WEIGHT LEVELS
Sprinter
As Usain Bolt illustrates, the perfect sprinter is tall with a muscular
(mesomorphic) body, slim lower legs and narrow hips. You also need a
developed nervous system, which you can develop with short (e.g.
30m) sprints at maximum effort.
Middle
Distance
In middle-distance events, you’re after a high-aerobic threshold (i.e.
plenty of stamina) as well as high speed. In training, volume should
drop, and intensity rise, as race season approaches – but keep in mind
that sudden changes cause injury.
Long
Distance
Like Paula Radcliffe, marathon runners tend to be ‘ectomorphs’, i.e.
lean and lightweight with slim bodies and legs. Their calf muscles are
also pretty skinny, too dense a muscle mass and the strain could lead
to injuries like shin splints.
Information/Discussion
Practical Application
Links
Diagram/Table
Activity
Revision
SECTION B
GCSE Physical Education
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UNIT 1 - Information
FUEL FOR EXERCISE:
The Relationship between exercise and weight levels and
effects on health and performance
EXERCISE AND WEIGHT LEVELS
•
•
Information/Discussion
Most people are somewhere in between these 3 extremes
People with different Body Shapes and Types tend to be good at
different sports
ECTOMORPH
MESOMORPH
ENDOMORPH
Endurance
Power
Weight
Height
Strength
Limited movement
Type of activity
Contact
Type of activity
Practical Application
Links
Diagram/Table
Activity
Type of activity
•
The Body Type can give an individual of what work has to be carried
out in terms of Fitness, Exercise and Training.
Revision
SECTION B
GCSE Physical Education
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UNIT 1 – Practical Application
FUEL FOR EXERCISE:
The Relationship between exercise and weight levels and
effects on health and performance
Information/Discussion
Class Discussion
“What is a balanced diet”?
Practical Application
Links
Diagram/Table
Activity
Revision
SECTION B
GCSE Physical Education
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UNIT 1 – Practical Application
FUEL FOR EXERCISE:
The Relationship between exercise and weight levels and
effects on health and performance
Information/Discussion
Class Discussion
Practical Application
“What is the importance of
each of the components of a
balanced diet”?
Links
Diagram/Table
Activity
Revision
SECTION B
GCSE Physical Education
SECTION B
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UNIT 1 – Practical Application
FUEL FOR EXERCISE:
The Relationship between exercise and weight levels and
effects on health and performance
Class Discussion
Information/Discussion
1.
Choose 3 physical activities and discuss their
requirements in terms of nutrition.
2.
3.
Practical Application
Links
Diagram/Table
Activity
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SECTION B
GCSE Physical Education
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UNIT 1 – Practical Application
FUEL FOR EXERCISE:
The Relationship between exercise and weight levels and
effects on health and performance
•
•
Information/Discussion
•
Body composition and Height/Weight testing
Somatotyping – photographs of different persons involved in physical
activity
Ask class to work in groups and sort out photos/cuttings into 3 body
types
Practical Application
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Describe the characteristics.
Are there any which are difficult to categorise? Why?
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Use Rugby as an activity and look at the demands/positions of the
game.
“Why body types would be most suitable for each position and why”
Links
Diagram/Table
Activity
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SECTION B
GCSE Physical Education
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UNIT 1 - Links
FUEL FOR EXERCISE:
The Relationship between exercise and weight levels and
effects on health and performance
Information/Discussion
Practical Application
•
•
•
•
•
Health – Physical, Social, Mental
Fitness
Exercise
Lifestyle
Individual needs
Links
Diagram/Table
Activity
Revision
SECTION B
GCSE Physical Education
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UNIT 1 - Activity
FUEL FOR EXERCISE:
The Relationship between exercise and weight levels and
effects on health and performance
Information/Discussion
Practical Application
1.
What are the 3 food groups and what percentage should
they contribute to our diet?
2.
Which components of our diet supply energy?
3.
Why are carbohydrates referred to as the main energy
supplier?
4.
How are carbohydrates stored in the body?
5.
Give 3 factors which affect water loss.
Links
Diagram/Table
Activity
Revision
SECTION B
GCSE Physical Education
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UNIT 1 - Activity
FUEL FOR EXERCISE:
The Relationship between exercise and weight levels and
effects on health and performance
Information/Discussion
6.
To balance the energy equation what must we do?
7.
Give 3 ways of losing weight?
8.
What happens to the carbohydrate and fat we take in but
don’t use for energy?
9.
What is the energy equation and what does it tell us?
Practical Application
Links
Diagram/Table
Activity
Revision
SECTION B
GCSE Physical Education
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UNIT 1 - Activity
FUEL FOR EXERCISE:
The Relationship between exercise and weight levels and
effects on health and performance
10.
Information/Discussion
Move the images below to match them with the
appropriate body type.
MESOMORPH
ENDOMORPH
ECTOMORPH
Practical Application
Links
Diagram/Table
Activity
Revision
SECTION B
GCSE Physical Education
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UNIT 1 - Activity
FUEL FOR EXERCISE:
The Relationship between exercise and weight levels and
effects on health and performance
11.
Describe the main characteristics of each body type.
MESOMORPH
Information/Discussion
Practical Application
ECTOMORPH
Links
Diagram/Table
ENDOMORPH
Activity
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SECTION B
GCSE Physical Education
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UNIT 1 - Activity
FUEL FOR EXERCISE:
The Relationship between exercise and weight levels and
effects on health and performance
12.
Define the terms ‘health’ and ‘fitness’.
13.
Explain the relationship between health and fitness.
14.
How might exercise affect your weight?
15.
How can lifestyle affect the energy needs of a person?
16.
Why is fluid intake an important consideration for a
sportsperson?
17.
Explain what is meant by diet.
Information/Discussion
Practical Application
Links
Diagram/Table
Activity
Revision
SECTION B
GCSE Physical Education
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UNIT 1 - Activity
FUEL FOR EXERCISE:
The Relationship between exercise and weight levels and
effects on health and performance
Information/Discussion
Practical Application
18.
Explain why some sportspeople ‘carbohydrate-load’ before
endurance events, such as marathons.
19.
Briefly describe the meaning of the term ‘energy balance’.
20.
Why is knowledge of the ‘energy balance equation’
important for a sportsperson?
21.
What nutrient in our diet supplies energy during intense
exercise?
22.
What term is used to describe the amount of energy
needed to keep a person alive and healthy?
Links
Diagram/Table
Activity
Revision
SECTION B
GCSE Physical Education
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UNIT 1 - Activity
FUEL FOR EXERCISE:
The Relationship between exercise and weight levels and
effects on health and performance
23.
Name three factors which could affect water loss taking
part in sporting activity.
24.
Why is it generally undesirable for sportspersons to have a
high percentage of body fat?
25.
How can the level of body fat be controlled?
26.
Explain why CARBOHYDRATE is the major energy fuel
used during vigorous exercise.
Information/Discussion
Practical Application
Links
Diagram/Table
Activity
Revision
SECTION B
GCSE Physical Education
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UNIT 1 – Key Facts/Glossary
FUEL FOR EXERCISE:
The Relationship between exercise and weight levels and
effects on health and performance
Energy providers
Carbohydrate
Fats
Protein
Balanced diet
Vitamins,
minerals,
fibre
Water,
dehydration,
heatstroke
High
protein
diet
Information/Discussion
PAL
Fitness
Practical Application
HEALTH - LIFESTYLE - PERFORMANCE
Exercise
BMR
Carbo-loading
Good foods
Links
Over weight
Over fat
Diagram/Table
Anorexia
Obesity
Energy
balance
Somatotyping
Bulimia
Activity
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GCSE Physical Education
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