2. Diet

3. Today’s lesson  Recap last lesson (the importance and use of the 7 diet components)  Go through power point (you job is to fill in the gaps on your sheet)  We will learn: 1.Importance of components in energy production 2.Definition of obese, overweight, over fat 3.How diet affects sport 4.How under eating and over eating affect performance 5.How weight varies according to height, sex, bone structure, and muscle girth – and how this may affect participation.

4. The 7 Types of food  Carbohydrates  Fats  Proteins  Fibre  Water  Vitamins  Minerals

5. Carbohydrates Carbohydrates are the sugars and starches found in certain foods. Carbohydrates are stored in the liver and muscles as glycogen. Glycogen converts to glucose and is used as energy for the muscles, brain and other organs. Excess carbohydrates are stored as fats. Carbohydrates can be divided into two sub-groups:   Simple carbohydrates   Complex carbohydrates

6. Simple carbohydrates consist of one or two sugar units. For example: sugar, sweets, honey Complex carbohydrates consist of hundreds of sugar units. For example: Bread, Pasta, Rice, Potatoes. Which of these do you think lasts longer? Carbohydrates aid the sportsperson by providing a ready source of energy for when the muscles need it. Athletes need lots of carbohydrates.

7. Protein Protein from food helps to build muscle and repair tissue, which is essential after an injury. Protein is found in meat, fish, eggs, nuts, pulses ( lentils, peas and beans).   Excess protein is converted into fat.   Sportspeople who need large muscle size will take in extra proteins for this effect.

8. Fat Fats are a form of stored energy, released slowly when there is a lack of carbohydrates.   Fats are found in butter, oils, cheese, milk. Sport People need them for:   Increasing the body size and weight, important for sports that require extra bulk.   Storing energy that is slowly released when there is a lack of carbohydrates.   However, unnecessary weight can inhibit performance and lead to high cholesterol levels

9. Vitamins Vitamins are key nutrients that the body needs in small amounts to grow and stay strong. There are 13 vitamins in total. Vitamins aid the sportsperson by helping with:   Vision   Production of red blood cells   Blood clotting   Condition of bones and teeth   Skin condition

10.  A – milk, cheese, carrots, liver for vision.  B1 – whole grains, nuts and meat for the release of carbohydrates  C – fruit and Veg for immune system, bones, teeth etc  D – milk, fish, liver, sunshine for healthy bones and skin  E – oil, wholemeal, bread and cereals for growth.

11. Minerals 2 main minerals: These are nutrients needed by the body to help it function properly. 2 main minerals: Iron helps the production of red blood cells and the way oxygen is carried in the body by haemoglobin. Iron comes from liver and green vegetables. Calcium helps bones to grow and remain strong and comes from milk, cheese and cereals. Prevents Osteoporosis.

12. Fibre Fibre (or roughage) helps digestion but contains no nutrients. There are two types of fibre:   Insoluble: this adds bulk to food, helping it to move through the digestive system   Soluble: helps to reduce cholesterol, keeping the heart healthy

13. Water Drinking water is extremely important when exercising, as the body demands more oxygen, nutrients, heat control and waste removal. Two-thirds of the body is made up of water.   Sportspeople need to constantly replenish water lost through sweat, urine and condensation when they breathe.   In extreme heat more water is needed to stop the effects of dehydration and heatstroke.

14. A Balanced Diet  Daily intake of food containing right amounts and types of nutrients

15. Energy needs  Basal Metabolic Rate (BMR) – the minimum amount of energy needed to stay alive, awake and comfortably warm.  To move around, digest food, and exercise you need additional energy (working energy)  Total energy needed = BMR + Working Energy Energy

16. Energy from food Speed of release 1.Carbohydrates 2.Fat 3.Protein Amount of energy 1.Fat (38.9 kJ) 2.Protein (18.2 kJ) 3.Carbohydrates (17.1 kJ) Carbohydrates release food faster than fat. The fitter you are the more readily you can burn up fat Fat provides more energy per gram

17. Energy Balance  Energy is measured in kilojoules (kj) or kilocalories (kcal)  Energy intake must equal energy expended

18. Energy balance  When energy intake is greater than energy out, the extra food is converted into fat and stored. Too much stored fat causes obesity.

19. Energy balance When the energy expenditure is greater than the energy intake, then the body will use up all stored fat, and the body will become slimmer. However if too much fat is used then you’ll become anorexic.

20. Energy balance Activity Approx Energy (kj) Sleeping252 Studying420 Housework798 Walking840 Golf1080 Gardening1260 Cycling1280 Swimming1300 Volleyball1440 Tennis1740 Disco dancing 2100 Marathon running 4158 Energy requirement depends on: Activity Length of activity Intensity of activity Level of opponent

21. What you need Depends on:  Age – adults need more than children, however after the age of 40 your metabolism slows down so less food is needed.  Sex – Males tend to require more energy than females the same age  Lifestyle – the more active you are the more energy you need

22. Body Weight Depends on:  Height & Bone structure – The longer and thicker your bones the more you will weigh  Muscle Mass (muscle weighs more than fat)  Gender – males are generally heavier than females

23. Definitions  Overweight – having weight excess to normal for height and gender.  Underweight – having weight less than normal for height and gender.  Over fat – having more fat in excess to normal  Obese – a person who is extremely over fat  Anorexia – an eating disorder (psychological problem) resulting (psychological problem) resulting in severe loss of appetite. in severe loss of appetite.

25. How diet affects performance  Strength events – athletes requiring a lot of strength will often eat more protein to help build and repair muscles. E.g. a weightlifter, sprinter, rugby player.  Endurance events – People who compete in endurance events require enough energy to last them over prolonged periods therefore they require higher amounts of carbohydrates, and water. E.g. marathon running, cycling.  All events – require intake of water before, during (small amounts) and after; will require carbohydrates; will avoid too much fat.

26. Carbo-loading  How endurance athletes change their diet the week before an event. 1.They reduce their carbohydrate stores by eating a diet of consisting of fat and protein over 3 days, and train hard. 2.3 days before the event they eat lots of carbohydrates and train lightly, raising the carbohydrate (glycogen) stores.

27. Weight and performance  Athletes must balance their diet appropriately in order to match their sport; becoming over or under weight may slow or inhibit performance.  In some sports such as rugby being slightly over weight is advantageous in order to be more powerful; in activities such as gymnastics and high jump, being ‘light’ is advantageous.  Some sports have weight restrictions or categories e.g. Jockeys, weight lifters, boxers, wrestlers, judo.

28. Body Types - Somatotyping Somatotyping is a system used to describe ‘body shape’. It uses a ‘triangular’ graph with each corner representing 1 of 3 extreme body shapes. In this system 3 numbers with a value from 1 to 7, are used to describe the body shape of every person. These consider how fat, muscular or linear the body is. A score of 444 would be in the middle of the graph – Mr or Mrs average. Endomorph (711) Mesomorph (171) Ectomorph (117) Fat Muscle Linear 4,4,4

29. An endomorph body shape has the following characteristics:  Wide hips  Narrow shoulders  Very fat arms and legs  Very fat body  Thin ankles and wrists The word ‘Dumphy’ will help you remember the body shape of an enDomorph. Endomorph (711)

30. A mesomorph body shape has the following characteristics:  Wide shoulders.  Narrow hips.  Muscular arms and legs.  Muscular body.  Very little body fat. The word ‘Mu s cular’ will help you remember the body shape of a Mesomorph. Mesomorph (171)

31. The ectomorph body shape has the following characteristics:  Narrow body.  Very thin arms and legs.  Very thin body.  Little body fat.  Very little muscle. The word ‘Thin’ will help you remember the body shape of an ecTomorph. Ectomorph (117)

32. Generally, people tend to be a mixture of the 3 basic body types. An Athlete However, those who play sport at a high level tend to have a high mesomorph score, since strength is usually important in all sport. An Average Person

33. However, certain body types are often more suited to particular sports… Sports where a large size is an advantage would suit an endomorph; they need to be strong but not necessarily that mobile. Examples: Sumo Wrestling Weight Lifting Endomorph (711)

34. Mesomorphs have an advantage in sports for which a high degree of strength is needed in all areas of the body, such as: Sprinting SwimmingBasketball Mesomorph (171)

35. Ectomorphs have an advantage in sports where being light and tall is an advantage, such as: Long Distance Running/SteeplechaseHigh Jumping Ectomorph (117)

36. *TASK* Drag the numbers to the most appropriate place on the graph. Click the arrow when you have completed the task.

37. Homework Complete all questions on the worksheet. Must be in by next Thursday! Write this in your planner!