TOPIC 1.1.5 YOUR PERSONAL HEALTH AND WELLBEING REVISION WALT- EXERCISE, DIET, WORK & REST WILF WHATS IS DIET ? WHAT IS A BALANCED DIET ? FACTORS OF A BALANCED DIET

TOPIC 1.1.5 YOUR PERSONAL HEALTH AND WELLBEING WHICH OF THESE FOODS ARE :SIMPLE CARBOHYDRATES, COMPLEX CARBOHYDRATES, ANIMAL PROTEINS, VEG/PLANT PROTEINS AND FATS

TOPIC 1.1.5 YOUR PERSONAL HEALTH AND WELLBEING WHICH OF THESE FOODS CONTAIN THE MINERALS : CALCIUM & IRON

TOPIC 1.1.5 YOUR PERSONAL HEALTH AND WELLBEING WHICH OF THESE FOODS CONTAIN THE: VITAMIN B1 (WATER SOLUBLE), VITAMIN C (WATER SOLUBLE), VITAMIN A (FAT SOLUBLE), VITAMIN D (FAT SOLUBLE), VITAMIN E (FAT SOLUBLE).

TOPIC 1.1.5 YOUR PERSONAL HEALTH AND WELLBEING WHICH OF THESE FOODS CONTAIN; WATER & INSOLUBLE FIBRE & SOLUBLE FIBRE

TOPIC 1.1.5 YOUR PERSONAL HEALTH AND WELLBEING DIET THE NORMAL FOOD WE EAT Diet is an essential part of providing energy needed to work and exercise, and also to rest and repair muscles tissues. ENERGY BALANCE Energy balance must be considered: calories in = calories out Active people use more energy so they need more calories in their diet...

TOPIC 1.1.5 YOUR PERSONAL HEALTH AND WELLBEING MACRO NUTRIENTS CARBOHYDRATES STORED AS GLYCOGEN IN THE MUSCLES & LIVER , WHICH THEN GETS QUICKLY CONVERTED TO GLUCOSE FOR ENERGY. FATS PROVIDES ENERGY & TOGETHER WITH GLYCOGEN HELP MUSCLES WORK PROTEIN BUILD MUSCLE AND REPAIR DAMAGED TISSUE- PROVIDES ENERGY MICRO NUTRIENTS MINERALS CALCIUM –STRONG BONES ARE NECESSARY IN ORDER TO WITHSTAND THE IMPACT OF EXERCISE AND EVERYDAY LIFE IRON – EFFECTS THE OXYGEN CARRYING CAPACITY OF THE BLOOD & THE FORMATION OF RED CELLS SODIUM POTASSIUM ZINC/SELENIUM VITAMINS A,B1,C,D,E.

TOPIC 1.1.5 YOUR PERSONAL HEALTH AND WELLBEING COMPONENTS MACRO - NUTRIENTS WHAT FOOD HOW THIS HELPS PARTICIPATE IN SPORT A SHORTAGE LEADS TOO CARBOHYDRATES (COMPLEX), STARCH NATURAL FOODS- BANANAS,BROWN RICE,WHOLEMEAL BREAD/PASTA, NUTS & POTATOES. PROVIDE SLOWER LONGER LASTING RELEASE OF ENERGY. CONTRIBUTES TO GOOD LONG TERM HEALTH. PROVIDES ENERGY A LACK OF ENERGY TO COMPETE IN SPORT CARBOHYDRATES (SIMPLE), SUGAR NATURAL FORM – FRUIT/VEGTABLES REFINED SUGARS- BISCUITS,CAKES, CHOCOLATE & CONFECTIONARY PROVIDE FASTER SHORTER RELEASE OF ENERGY PROTEINS ( ANIMAL PROTEIN 2/3) RED MEAT,POULTRY,FISH, DAIRY PRODUCTS SUCH AS MILK, CHEESE, EGGS & YOGHURT BUILDS CELLS, MAKE BLOOD, RESTORE /REPAIR MUSCLE. LACK OF ENERGY AND UNABLE TO REPAIR CELLS PROTEIN ( PLANT/VEGETABLE PROTEIN 1/3) FOUND IN PULSES (LENTILS,PEAS, & BEANS),NUTS BREAD,POTATOES,BREAKFAST CEREAL, PASTA & RICE. FATS BUTTER,MARG,COOKING OILS,BACON,CHEESE, OILY FISH & NUTS PROVIDES ENERGY TO HELP MUSCLES WORK .

TOPIC 1.1.5 YOUR PERSONAL HEALTH AND WELLBEING COMPONENT MINERALS WHAT FOOD HOW THIS HELPS PARTICIPATE IN SPORT A SHORTAGE LEADS TOO MINERALS- CALCIUM MILK, CHEESE STRONG BONES ARE NECESSARY IN ORDER TO WITHSTAND THE IMPACT OF EXERCISE AND EVERYDAY LIFE OSTEOPOROSIS-THIN/WEAK BONES IRON RED MEAT ASSISTS THE HAEMOGLOBIN IN THE BLOOD TO CARRY OXYGEN AROUND THE BODY CONDITION ANAEMIA WHICH CAUSES TIREDNESS, LETHARGY, SHORTNESS OF BREATH AND SODIUM NEEDED FOR REGULATING BODY WATER CONTENT AND ASSISTING NERVE FUNCTIONING POTASSIUM ASSUSTS FUNCTIONING CELLS TRACE OF ZINC /SELENIUM

DIET, HEALTH & HYGIENE BALANCED DIET COMPONENT WHAT FOOD HOW THIS HELPS PARTICIPATE IN SPORT A SHORTAGE LEADS TOO VITAMIN B1 (WATER SOLUBLE) WHOLE GRAINS, NUTS & MEAT NEEDED TO RELEASE CARBOHYDRATE VITAMIN C (WATER SOLUBLE) FRUIT & VEG HELPS HEALING & FIGHTING INFECTION. MAINTENANCE OF BONES,TEETH & GUMS VITAMIN A (FAT SOLUBLE) MILK, CHEESE,EGG YOLK,LIVER & CARROTS NECESSARY FOR VISION, HELPS PREVENT NIGHT BLINDNESS NIGHT BLINDNESS VITAMIN D (FAT SOLUBLE) MILK, FISH,LIVER & EGGS-SUNSHINE NEEDED FOR THE ABSORPTION OF CALCIUM WHICH IS NECESSARY FOR HEALTHY BONES OSTEOPOROSIS- THIN WEAK BONES VITAMIN E (FAT SOLUBLE) VEG OIL, WHOLEMEAL BREAD/CEREALS GROWTH & DEVELOPMENT

TOPIC 1.1.5 YOUR PERSONAL HEALTH AND WELLBEING COMPONENT WHAT FOOD HOW THIS HELPS PARTICIPATE IN SPORT A SHORTAGE LEADS TOO WATER TRANSPORTS NUTRIENTS,WASTE AND HORMONES AROUND THE BODY & CONTROLS THE DISTRIBUTION OF ELECTROLYTES (BODY SALTS). IT CONTROLS BODY TEMPERATURE. DEHYDRATION FIBRE - INSOLUBLE WHOLE GRAIN CEREAL/BREAD BULKING AGENT TO HELP PREVENT CONSTIPATIONAIDS THE FUNCTIONING OF DIGESTIVE SYSTEM CONSTIPATION FIBRE- SOLUBLE OATS,FRUIT & VEG. REDUCE BLOOD CHOLESTEROL LEVELS

TOPIC 1.1.5 YOUR PERSONAL HEALTH AND WELLBEING

TOPIC 1.1.5 YOUR PERSONAL HEALTH AND WELLBEING 29/4/16 WALT- DIETARY INTAKE & PERFORMANCE WILF WHAT IS CARBO- LOADING ? BLOOD FLOW DURING EXERCISE

TOPIC 1.1.5 YOUR PERSONAL HEALTH AND WELLBEING DIETARY INTAKE & PERFORMANCE CARBO-LOADING https://www.youtube.com/watch?v=VMHugYRXkiE&list=PLHI72KNDZyLUXu4F jpAZwIl9eLW2-yInr&index=4 A SYSTEM USED BY MARATHON RUNNERS & ATHLETES WHO TAKE PART IN ULTRA DISTANCE EVENTS Eg. TRIATHALONS WEEK BEFORE EVENT DIET HIGH IN PROTEIN LOW IN CARBOHYDRATE- TRAINING =REDUCE IN FREQUENCY & DISTANCE BUT HIGHER QUALITY WEDNESDAY -CHANGE DIET TO VERY HIGH LEVELS OF CARBOHYDRATE TO FILL ENERGY STORES = TRAINING SHORTER DISTANCES , MUCH FASTER PACE SHARPENING THEIR SPEED. FRIDAY/SATURDAY – PASTA PARTY IN THE EARLIER PART OF THE WEEK EATING MORE PROTEIN WILL HELP THE RUNNERS MUSCLES REPAIR AFTER HIGH INTENSITY SESSIONS. LATER IN THE WEEK ,EATING HIGH LEVELS OF CARBOHYDRATE WILL HELP RUNNERS PACK IN & STORE AS MUCH CARBOHYDRATE AS POSSIBLE WHICH INCREASES THE GLYCOGEN STORES IN THE LIVER & MUSCLES READY FOR THE RACE.

TOPIC 1.1.5 STARTER IN PAIRS WATCH VIDEO http://www.youtube.com/watch?v=OkYdf8jEhWU TAKE NOTES ON USING WHITE BOARD WHERE THE BLOOD GOES WHEN EXERCISING WHY DOES THIS HAPPEN WHERE DOES THE BLOOD GO WHEN WE EAT

TOPIC 1.1.5 YOUR PERSONAL HEALTH AND WELLBEING DIETARY INTAKE & PERFORMANCE BLOOD SHUNTING IS THE REDISTRIBUTION OF BLOOD DURING EXERCISE FLOW OF BLOOD FROM OTHER AREAS TO THE MUSCLE THAT’S WHY YOU SHOULD EXERCISE 2-3 HOURS AFTER EATING IF NOT THERE WILL NOT BE ENOUGH BLOOD TO HELP DIGEST THE FOOD IN YOUR GUT, CAUSING CRAMPS AS THE BLOOD NEEDS TO GO TO THE WORKING MUSCLE

TOPIC 1.1.5 TASK 2 ANSWER QUESTION 1a on page 55, its worth 3 marks So think of the key words needed to DESCRIBE WHAT IS MEANT BY ‘BLOOD SHUNTING’ EXT QUESTIONS 1b,1c http://www.youtube.com/watch?v=kPH4eqjPY80