1. 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.

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

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

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

5. 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.

6. 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

7. 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

8. 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

9. 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.
The diet of a rower would be totally different from that of a Sumo wrestler!!!

10. 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

11. Macro-Nutrients 1.Carbohydrates
Carbohydrates contain the ‘fuel’ that provide us with energy to sustain our performance.
Photo: © Stock.xchng.

12. Glucose in the form of Glycogen is broken down from carbohydrate to provide energy.
Photo: © Stock.xchng.
Photo: © Stock.xchng.

13. Other foods containing carbohydrates
Fruit
Breads
Rice
Photo: © Stock.xchng.
Photo: © Stock.xchng.
Photo: © Stock.xchng.
Pasta
Potatoes

14. 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.

15. Other foods containing fats
Cooking oil
Butter
Photo: © Stock.xchng.
Photo: © Stock.xchng.
Cheese

16. 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

17. Proteins Help with grow and repair of muscles
Photo: © Stock.xchng.
Photo: © Stock.xchng.
Photo: © Stock.xchng.

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

19. 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.

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

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

22. 5. Minerals Needed in small quantities but are vital for the body
Found in: Calcium in milk,
: Iron in meat
Photo: © Stock.xchng.
Photo: © Stock.xchng.
Minerals increase the efficiency of carrying oxygen to muscles.

23. 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

24. 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.

25. 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.

26. What are some symptoms of dehydration?
Water during exercise
What are some symptoms of dehydration?
Photo: © Stock.xchng.

27. 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.
Photo: © deshow.net
Performers exercising in hot climates may need to drink up to 2 litres of water per hour!

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

29. 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

30. 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.

31. 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.

32. 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

33. 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

34. 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

35. 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