1.1.5 Personal health and wellbeing
Learning objectives
To understand the 7 components of a balanced diet.
To describe how the body gets energy from
carbohydrates, fats and proteins.
Anagram Starter
elgsuco
Clue: combines with OXYGEN to create
energy
GLUCOSE
Anagram Starter
msiple
radrhyetcbod
Clue: pasta, rice and bread are a good
source of this!!!
simple carbohydrate
Anagram Starter
norptei
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
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.
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
Table of energy used in different sports:
Activity:
Activity:
Rugby
Energy
used per
hr
1130KJ
Walking
Energy
used per
hr
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.
The diet of a rower would be totally different from that of a
Sumo wrestler!!!
Macro-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.
Glucose in the form of Glycogen is broken down from
carbohydrate to provide energy.
Other foods containing carbohydrates
Fruit
Breads
Pasta
Rice
Potatoes
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
Other foods containing fats
Cooking oil
Butter
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
Proteins
Help with grow and repair of muscles
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.
Vitamins generally contribute to the general health of
an athlete.
Vitamins
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
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.
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
Water during exercise
What are some symptoms of
dehydration?
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
Performers exercising in hot climates may need to
drink up to 2 litres of water per hour!
Dietary intake and performance
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.
Carbohydrate loading
By filling up on carbohydrates PRIOR to a performance an
athlete can build up a store of glycogen (energy) in the body.
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)
Redistribution of blood during exercise
(Blood Shunting)
This is why an exercise session should not start until at 2-3
hours after a meal.
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.
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.
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