1. UNIT 1 - Information
People exercise to
Foster a healthy lifestyle
Improve fitness and/or sporting performance
A BALANCED DIET is essential for this to take place.
However, individuals will choose a diet which is SPECIFIC to their needs.

2. Any physical activity requires:
UNIT 1 - Information
Any physical activity requires:
ENERGY EXPENDITURE
The amount of energy needed depends on:
The type of sport exercise
Duration of the activity
Intensity of the activity
Three other factors which contribute to Energy Needs are:

3. Three other factors which contribute to Energy Needs are:
UNIT 1 - Information
Three other factors which contribute to Energy Needs are:
AGE
As you age your metabolism slows down –
You need to eat less or you will gain weight
SEX
Males usually need more energy than females
LIFESTYLE
The more active you are, the more energy you need
BODY
TYPE

4. PHYSICAL ACTIVITY LEVEL (PAL) OR WORKING ENERGY
UNIT 1 - Information
BASAL METABOLIC RATE (BMR)
The amount of energy needed just to keep you alive.
BMR varies from one person to the next.
PHYSICAL ACTIVITY LEVEL (PAL) OR WORKING ENERGY
The amount of energy needed for physical activity/ sport
TOTAL ENERGY NEEDS = BMR + PAL
(measured in kilojoules/ kilocalories)
GCSE Physical Education

5. FOOD FUELS THE BODY UNIT 1 - Information
Provides ENERGY for physical activity
REPAIRS injured tissue
Helps in GROWTH of body tissue
Contributes to GOOD HEALTH

6. 1. ENERGY BALANCE UNIT 1 - Information Energy in = Energy out
Taking in (eating) = Using up (physical activity)
calories calories
WEIGHT STAYS CONSTANT

7. 2. 3. UNIT 1 - Information Energy in Energy used WEIGHT GAINED
WEIGHT LOST

8. BALANCED DIET UNIT 1 - Information
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

9. BALANCED DIET UNIT 1 - Information Fats Carbohydrates Protein Water
Fibre
Vitamins
Minerals
Protein
15%
Fats
30% - 25%
Carbohydrates
55% - 60%

10. CARBOHYDRATES UNIT 1 - Information
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

11. FATS UNIT 1 - Information
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 HIGH CHOLESTROL LEVELS
(HEART / CIRCULATORY PROBLEMS)
Fats are used during AEROBIC work (O2 is present)
SATURATED fats: milk, meat, biscuits
POLY UNSATURATED fats: fish, nuts

12. PROTEINS UNIT 1 - Information
Used as an energy source only when carbohydrates and fat stores have depleted
PROTEINS needed for the REPAIR and GROWTH of body tissues

13. WATER UNIT 1 - Information
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

14. VITAMINS UNIT 1 - Information 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

15. MINERALS UNIT 1 - Information Minerals are found in a variety of foods
Calcium strengthens bones
Other minerals help with growth

16. FUEL FOR EXERCISE: FIBRE
UNIT 1 - Information
FUEL FOR EXERCISE:
The Relationship between exercise and weight levels and effects on health and performance
FIBRE
Fibre keeps the digestive system working correctly
Fibre helps in food absorption
Fibre makes you feel full, so you eat less
Information/Discussion
Practical Application
SECTION B
GCSE Physical Education

17. ENERGY AND PHYSICAL ACTIVITY
UNIT 1 - Information
ENERGY AND PHYSICAL ACTIVITY
Carbohydrates provide QUICK ENERGY. They supply energy for both AEROBIC and ANAEROBIC physical activity
Used for physical activity of a comparatively
SHORT length of time and HIGH INTENSITY

18. ENERGY AND PHYSICAL ACTIVITY
UNIT 1 - Information
ENERGY AND PHYSICAL ACTIVITY
Fats provide SLOW ENERGY
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

19. ENERGY AND PHYSICAL ACTIVITY
UNIT 1 - Information
ENERGY AND PHYSICAL ACTIVITY
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

20. EXERCISE AND WEIGHT LEVELS
UNIT 1 - Information
EXERCISE AND WEIGHT LEVELS
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

21. EXERCISE AND WEIGHT LEVELS
UNIT 1 - Information
EXERCISE AND WEIGHT LEVELS
To control body weight:
HEALTGHY BALANCED DIET + REGULAR EXERCISE
Energy balance all important
FOOD INTAKE = ENERGY OUTPUT
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.

22. EXERCISE AND WEIGHT LEVELS
UNIT 1 - Information
EXERCISE AND WEIGHT LEVELS
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.

23. EXERCISE AND WEIGHT LEVELS
UNIT 1 - Information
EXERCISE AND WEIGHT LEVELS
BODY TYPE – BODY SHAPE – BODY COMPOSITION
Determine how effective you are at a physical activity
There are 3 SOMATO TYPES:
MESOMORPH ENDOMORPH ECTOMORPH
Each of the somato types can be changed by
DIET, EXERCISE and TRAINING

24. EXERCISE AND WEIGHT LEVELS
UNIT 1 - Information
EXERCISE AND WEIGHT LEVELS
ECTOMORPH
Little muscle
Little fat
Narrow shoulders/hips
Very thin and lean
Long arms/legs
RELATIVE LINEARITY

25. EXERCISE AND WEIGHT LEVELS
UNIT 1 - Information
EXERCISE AND WEIGHT LEVELS
Wedge-shaped body
MESOMORPH
Very little body fat
Wide shoulders/
Narrow hips
Heavily muscled arms/legs
RELATIVE MUSCULARITY

26. EXERCISE AND WEIGHT LEVELS
UNIT 1 - Information
EXERCISE AND WEIGHT LEVELS
Wider front to back than side to side
Pear-shaped body
ENDOMORPH
Wide shoulders and hips
Lot of fat on body, arms and thighs
RELATIVE FATNESS

27. EXERCISE AND WEIGHT LEVELS
UNIT 1 - Information
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.

28. EXERCISE AND WEIGHT LEVELS
UNIT 1 - Information
EXERCISE AND WEIGHT LEVELS
Most people are somewhere in between these 3 extremes
People with different Body Shapes and Types tend to be good at different sports
The Body Type can give an individual of what work has to be carried out in terms of Fitness, Exercise and Training.
ECTOMORPH
MESOMORPH
ENDOMORPH
Endurance
Power
Weight
Height
Strength
Limited movement
Type of activity
Contact

29. “What is a balanced diet”?
UNIT 1 – Practical Application
“What is a balanced diet”?
Class Discussion

30. “What is the importance of each of the components of a balanced diet”?
UNIT 1 – Practical Application
“What is the importance of each of the components of a balanced diet”?
Class Discussion
SECTION B
GCSE Physical Education

31. UNIT 1 – Practical Application
Choose 3 physical activities and discuss their requirements in terms of nutrition.
Class Discussion 1. 2. 3.

32. UNIT 1 – Practical Application
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
Describe the characteristics.
Are there any which are difficult to categorise? Why?
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”

33. • Health – Physical, Social, Mental • Fitness • Exercise • Lifestyle
UNIT 1 - Links
• Health – Physical, Social, Mental
• Fitness
• Exercise
• Lifestyle
• Individual needs

34. Which components of our diet supply energy?
UNIT 1 - Activity
What are the 3 food groups and what percentage should they contribute to our diet?
Which components of our diet supply energy?
Why are carbohydrates referred to as the main energy supplier?
How are carbohydrates stored in the body?
Give 3 factors which affect water loss.

35. To balance the energy equation what must we do?
UNIT 1 - Activity
To balance the energy equation what must we do?
Give 3 ways of losing weight?
What happens to the carbohydrate and fat we take in but don’t use for energy?
What is the energy equation and what does it tell us?

36. Move the images below to match them with the appropriate body type.
UNIT 1 - Activity
Move the images below to match them with the appropriate body type.
MESOMORPH
ENDOMORPH
ECTOMORPH
GCSE Physical Education

37. Describe the main characteristics of each body type.
UNIT 1 - Activity
Describe the main characteristics of each body type.
MESOMORPH
ECTOMORPH
ENDOMORPH
Activity

38. Define the terms ‘health’ and ‘fitness’.
UNIT 1 - Activity
Define the terms ‘health’ and ‘fitness’.
Explain the relationship between health and fitness.
How might exercise affect your weight?
How can lifestyle affect the energy needs of a person?
Why is fluid intake an important consideration for a sportsperson?
Explain what is meant by diet.

39. Briefly describe the meaning of the term ‘energy balance’.
UNIT 1 - Activity
Explain why some sportspeople ‘carbohydrate-load’ before endurance events, such as marathons.
Briefly describe the meaning of the term ‘energy balance’.
Why is knowledge of the ‘energy balance equation’ important for a sportsperson?
What nutrient in our diet supplies energy during intense exercise?
What term is used to describe the amount of energy needed to keep a person alive and healthy?

40. How can the level of body fat be controlled?
UNIT 1 - Activity
Name three factors which could affect water loss taking part in sporting activity.
Why is it generally undesirable for sportspersons to have a high percentage of body fat?
How can the level of body fat be controlled?
Explain why CARBOHYDRATE is the major energy fuel used during vigorous exercise.

41. HEALTH - LIFESTYLE - PERFORMANCE
UNIT 1 – Key Facts/Glossary
Balanced diet
Water, dehydration, heatstroke
Energy providers
Carbohydrate
Fats
Protein
Vitamins, minerals, fibre
High protein diet
PAL
Fitness
HEALTH - LIFESTYLE - PERFORMANCE
Exercise
BMR
Carbo-loading
Good foods
Energy balance
Over weight
Obesity
Over fat
Anorexia
Somatotyping
Bulimia