DIET: LESSON TWO

OBJECTIVES Be able to define the terms overfat, overweight and obese. Be able to describe the different body types (somatotypes) and their effect on sports performance. Be able to outline how under eating and overeating can affect body weight and performance Be able to explain the reasons why and how an individual’s diet is affected by the sport for which they are training.

PLENARY Complete the 7 components of a balanced diet table 7 components of a balanced diet table

Energy Balance AMOUNT OF ENERGY AMOUNT OF TAKEN IN ENERGY USED (eating) (work, exercise etc.)

Energy needed Males need approximately 2500 Calories per day. Females need approximately 2000 Calories per day.

Weight Intake>expenditure = increase weight Intake<expenditure = decrease weight Intake = expenditure = stay same

People lose weight by: Decreasing Calorie intake. Increasing energy expenditure. Using a combination of both.

Factors affecting Optimum body weight height sex bone structure muscle girth

Terms Energy is usually measured in kilojoules (kJ) or kilocalories (kcal), Also the term calorie (cal) is used to mean kilocalorie.

Energy Expenditure Cycling = 5C per minute Running = 14C per minute Sleep = 1.2C per minute Chocolate bar = 290C Packet of crisps = 140C Big Mac = 600C

TYPE OF EXERCISE AND KILOCALORIES USED PER HOUR AEROBICS – 450 AQUA AEROBICS – 400 BICYCLING – 450 CROSS COUNTRY SKI MACHINES – 500 EATING – 85 GOLF WITH TROLLEY – 180 HIKING – 500 5MPH – 500 ROWING – 550 RUNNING – 700 SITTING – 85 SKIPPING – 700 SLEEPING – 55 SPINNING – 650 STANDING – 100 STEP AEROBICS – 550 SQUASH – 650 SWIMMING – 500 TABLE TENNIS – 290 TENNIS – 350 3MPH – 280

Homework: CARRY OUT AN ACTIVITY DIARY WRITE DOWN ALL THE ACTIVITY YOU DO WITHIN 24 HRS ON A NORMAL DAY. TOTAL THE NUMBER. ALSO, WRITE IN THE DIARY ALL THE THINGS THAT YOU HAVE EATEN AND DRUNK WITHIN THIS 24 HOUR PERIOD. TOTAL THE KCAL