1.1.5 Personal health and well-being Learning objectives To understand the 7 components of a balanced diet. To describe how the body gets energy from carbohydrates, fats and proteins.

elgsuco Anagram Starter GLUCOSE Clue: combines with OXYGEN to create energy GLUCOSE

msiple radrhyetcbod Anagram Starter simple carbohydrate Clue: pasta, rice and bread are a good source of this!!! simple carbohydrate

norptei Anagram Starter protein Clue: responsible for growth and repair. protein

Diet, work and rest For every physical activity the body requires energy and the amount depends on the duration and type of activity. Energy is measured in kcal and is obtained from the body stores or the food we eat. This food provides energy for: Growth and repair of the body’s tissues. Contributes to general good health Photo: © Pam Brophy. This work is licensed under the Creative Commons Attribution-Share Alike 2.0 Generic Licence.

Energy Requirements There are many factors that will effect the energy requirements of people. -Exercise level - The more exercise someone does the more energy needed. Age – Younger individuals need more energy than older adults. Gender – Women tend to need less energy intake than men. Photo by: LOCOG

Basal Metabolic Rate (BMR) The body needs energy all the time even when we sleep. The lowest form of energy requirement is call BMR Each Sport has a different energy requirement depending on: Length of game Intensity of activity Level of opposition Photo by: LOCOG

Table of energy used in different sports: Activity: Energy used per hr Rugby 1130KJ Walking 380KJ Squash 1254KJ Golf 560KJ Jogging 1320KJ Badminton 710KJ Cycling 1380KJ Tennis 1000KJ Swimming 1500KJ

What is a ‘Balanced Diet’? Everyone needs to eat a balanced diet, depending on the physical demands of the sport. Photo by: LOCOG Photo: © Stock.xchng. http://www.sxc.hu/photo/1337918 The diet of a rower would be totally different from that of a Sumo wrestler!!!

Macro-Nutrients Micro-Nutrients Carbohydrates – Energy source Fat – Secondary energy source & provides insulation Proteins – Help grow and repair of muscles Micro-Nutrients Minerals – Maintain a healthy body Vitamins - Maintain a healthy body

Macro-Nutrients 1.Carbohydrates Carbohydrates contain the ‘fuel’ that provide us with energy to sustain our performance. Photo: © Stock.xchng. http://www.sxc.hu/photo/506046

Glucose in the form of Glycogen is broken down from carbohydrate to provide energy. Photo: © Stock.xchng. http://www.sxc.hu/photo/506046 Photo: © Stock.xchng. http://www.sxc.hu/photo/1342528

Other foods containing carbohydrates Fruit Breads Rice Photo: © Stock.xchng. http://www.sxc.hu/photo/1252810 Photo: © Stock.xchng. http://www.sxc.hu/photo/1313378 Photo: © Stock.xchng. http://www.sxc.hu/photo/491166 Pasta Potatoes

The fitter you are the more easily your body uses up stores of fat 2. Fats Fats are also used for energy, but only when stores of carbohydrate run low. Fat provides very slowly released energy. This is important for endurance activities. The longer you work the more fat is used. The fitter you are the more easily your body uses up stores of fat Photo: © bleublogger on Flickr. This image is reproduced under the terms of the Creative Commons License 2.0.

Other foods containing fats Cooking oil Butter Photo: © Stock.xchng. http://www.sxc.hu/photo/494304 Photo: © Stock.xchng. http://www.sxc.hu/photo/1184045 Cheese

Proteins Proteins are used to generate energy only when the body has exhausted its stores of carbohydrates and fats. Proteins are especially important for sportspeople who need to build up large, powerful muscles. Performers in sports like weightlifting, rugby and sprinting need high protein diets Photo: © LOCOG

Proteins Help with grow and repair of muscles Photo: © Stock.xchng. http://www.sxc.hu/photo/223838 Photo: © Stock.xchng. http://www.sxc.hu/photo/1283295 Photo: © Stock.xchng. http://www.sxc.hu/photo/1343744

Photo: © Stock.xchng. Proteins are also needed by performers who are recovering from injury in order to repair damaged tissue.

Micro-Nutrients 4. Vitamins Your body needs vitamins to help it function. Vitamins are needed to: - resisting infection and disease - regulate chemical reactions in the body. Photo: © Stock.xchng. Vitamins generally contribute to the general health of an athlete.

This is a lack of vitamin C!!! Vitamins Photo: © Stock.xchng. This is a lack of vitamin C!!!

Vitamins How do we get vitamin D & C? Research and report back to the class Vitamin D Vitamin C

5. Minerals Needed in small quantities but are vital for the body Found in: Calcium in milk, : Iron in meat Photo: © Stock.xchng. http://www.sxc.hu/photo/1330920 Photo: © Stock.xchng. http://www.sxc.hu/photo/870209 Minerals increase the efficiency of carrying oxygen to muscles.

Minerals Minerals are needed by the body in small amounts in order to stay healthy. Calcium Iron How do we get vitamin D & C? Research and report back to the class

Other Nutrients in a balanced diet 6. Fibre Very important for maintaining good health. Fibre is required to aid the smooth working of our digestive system. Photo: © Stock.xchng. http://www.sxc.hu/photo/1104497

7. Water The human body is 75% water We need regular intake to replace the water lost through urine, sweating and breathing. When exercising the body loses even more water – risk of dehydration Photo: © Stock.xchng. http://www.sxc.hu/photo/586793

What are some symptoms of dehydration? Water during exercise What are some symptoms of dehydration? Photo: © Stock.xchng. http://www.sxc.hu/photo/586793

Water during exercise Symptoms of dehydration are: tiredness, lack of concentration and headaches It is essential to keep taking a small amount of fluid at regular intervals during exercises to enable the body to function properly Photo: © Stock.xchng. http://www.sxc.hu/photo/586793 Photo: © deshow.net Performers exercising in hot climates may need to drink up to 2 litres of water per hour!

Dietary intake and performance Photo: © Stock.xchng. What an athlete eats in the run up to an event can greatly affect performance.

Carbohydrate loading This is a important part of a training programme and is traditionally associated to long endurance events such as the marathon. Photos: © deshow.net Photo (Marathon logo): © Virgin London Marathon

Carbohydrate loading By filling up on carbohydrates PRIOR to a performance an athlete can build up a store of glycogen (energy) in the body. Photos: © deshow.net This ensures their energy levels are maintained throughout a long race.

Redistribution of blood during exercise (Blood Shunting) When exercising, the distribution of blood around the body changes according to the demands. Blood flow reduces to systems not in use (i.e. Digestive system) Photos: © Stock.xchng.

Redistribution of blood during exercise (Blood Shunting) This is why an exercise session should not start until at 2-3 hours after a meal. Photo: © LOCOG

Diet and hydration before, during and after exercise Pre-event: a week before competition athletes should taper their training and will begin to carbohydrate load their body. Day of event: athletes will usually have a larger meal 3 to 4 hours before the competition. They should make sure fluid levels are HIGH. Photo: © deshow.net

Diet and hydration before, during and after exercise During the event: Any prolonged exercise reduces water levels in the body. Low water levels will result in a decrease in performance. Regular water intake will prevent dehydration. After the event: An athlete will continue to drink fluids to replace the water and carbohydrate levels that are depleted. Photo: © deshow.net

Exam Question 1. Summarise the effects of dehydration on the body. Answers: Increased heart rate (beats per minute) Increased lactate acid in muscles (increased blood acidity) Increased body temperature. Decreased strength Photo: © istock photo