SAMPLE LEARNER WORK
WITH COMMENTARY
UNIT R045:
SPORTS NUTRITION
SPORT STUDIES
Level 1/2
JANUARY 2015
cambridgenationals.org.uk
OCR LEVEL 1/2 CAMBRIDGE NATIONALS IN SPORT
UNIT R045 SAMPLE LEARNER WORK WITH COMMENTARY
CONTENTS
Introduction
Learning Objective 1 – Know about the nutrients needed for a healthy, balanced diet MB1
5
Marking commentary on MB1 sample learner work
Suggested improvements to progress sample learner work to MB2
Learning Objective 2 – Understand the importance of nutrition in sport MB1
7
Marking commentary on MB1 sample learner work
Suggested improvements to progress sample learner work to MB2
Learning Objective 3 – Know about the effects of a poor diet on sports performance and participation
MB1
9
Marking commentary on MB1 sample learner work
Suggested improvements to progress sample learner work to MB2
Learning Objective 4 – Be able to develop diet plans for performers
MB1
10
Marking commentary on MB1 sample learner work
Suggested improvements to progress sample learner work to MB2
Learning Objective 1 – Know about the nutrients needed for a healthy, balanced diet MB3
12
Marking commentary on MB3 sample learner work
Why it was awarded MB3 not MB2
Learning Objective 2 – Understand the importance of nutrition in sport 16
MB3
Marking commentary on MB3 sample learner work
Why it was awarded MB3 not MB2
Learning Objective 3 – Know about the effects of a poor diet on sports performance and participation
22
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UNIT R045 SAMPLE LEARNER WORK WITH COMMENTARY
MB3
Marking commentary on MB3 sample learner work
Why it was awarded MB3 not MB2
Learning Objective 4 – Be able to develop diet plans for performers MB3
22
Marking commentary on MB3 sample learner work
Why it was awarded MB3 not MB2
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INTRODUCTION
This is a guide for teachers so that you can see how we would mark work, Cambridge Nationals are designed to give the learners the
project and let them create the work.
The guide contains sample learner work for this unit and covers all learning objectives, graded at Marking Band 1 (MB1) and Marking
Band 3 (MB3).
The accompanying commentary explains why each piece of work was awarded its grade.
For MB1 graded work, additional guidance has been added to suggest improvements that could be made to make it an MB2 graded
piece of work.
For MB3 graded work, additional guidance has been added to explain why it was awarded that grade and not the lower grade of
MB2.
You MUST NOT allow your learners to copy the samples contained in this guide. OCR moderators have been advised to report
any copying, in whole or in part. Misuse of these samples will lead to a malpractice investigation being conducted and would
put all submitted learner work at risk of investigation.
Reproduction of Candidate’s Work
The candidates’ work within this document is reproduced for free of charge distribution to teachers in order to help them prepare
candidates for examinations. The work has been reproduced as submitted by the candidates. Some of the work may contain thirdparty material for which we are unaware of the source, the rights owner or the existence of any permission that the learner may have
had to use the material. If you are the owner of any third-party material contained within this document, and you wish to question
its use, please contact The Resources Team at OCR through [email protected].
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Learning Objective 1 – Know about the nutrients needed for a healthy, balanced diet
MB1
Characteristics of a balanced diet
A healthy diet needs to have variation. It must contain all of the food groups and nutrients. It must also contain water
and fluids. If you have an allergy you must be aware of this when deciding what to eat in your balanced diet so that
you do not get ill.
What nutrients are
When we eat food we get nutrients these are chemicals that we all need so that we can live and grow.
The role of nutrients in a healthy, balanced diet
Carbohydrates – these give your body a quick supply of energy when it is needed.
Fats – these supply the body with energy but at a slower rate than carbohydrates. Fats help to move some of the
vitamins we eat round the body.
Proteins – these help repair the muscles when they become injured or damaged.
Fibre – this helps to make sure we have a healthy digestive system they make sure we empty our bowels on a regular
basis.
Water – this keeps the body hydrated. The body consists of a lot of water so we need to make sure we drink enough
to keep it going. Drinking fluids can also hydrate you these can be in the form of fruit juice, tea, coffee and fruit squash
as well as water. You should drink 3 litres of fluid every day.
Vitamins and minerals – these help us keep a healthy immune system we need this so that we are able to fight off
illness and injuries. These also help keep our bones strong this is important as when we get older we might get brittle
bones.
Food sources of nutrients
Carbohydrates - are found in cereal, bread and pasta.
Fats – are found in butter, chocolate and mar bars.
Proteins - are found in meats, chicken, milk and salmon.
Fibre - is found in wholegrain cereal and Weetabix.
Vitamins and minerals - are found in water, grapes and milk.
The five food groups are:
Fruit and vegetables – examples of these are apples, carrots, oranges, bananas, peas, sweetcorn, green beans – you
should eat 5 portions of these a day.
Bread, rice, potatoes and pasta – examples of these are wholemeal bread, brown rice, potatoes and spaghetti and
pasta of all varieties – these should form a third of your diet.
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Milk and dairy foods – these include full fat and semi-skimmed milk, yoghurt, butter and cheese – you should drink
200ml of milk a day and eat dairy only 3 times a week.
Food and drinks high in fat and/or sugar – these include sweets and fizzy drinks – you should only have these in
small portions
Meat, fish, eggs and beans – these include red meat (pork), white meat (chicken), all types of fish (cod, salmon, tuna),
eggs and baked beans – these you should only have 3 times a week.
Below is a diagram of the Eatwell plate which shows which foods you should eat to have a balanced diet. This
is from the food standards agency.
Marking commentary on MB1 sample learner work
The characteristics of a balanced diet have been briefly described. There is a limited description of what nutrients are and there is
a brief section on what amounts of each are needed in a healthy balanced diet. A limited range of examples of food sources and
nutrients are included. The centre awarded 3 marks.
Suggested improvements to progress sample learner work to MB2
There needs to be more information on the characteristics of a balanced diet. Nutrients and their role within a healthy balanced
diet need to be described in more detail. There needs to be a larger range of examples of the different food groups and sources of
nutrients.
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Learning Objective 2 – Understand the importance of nutrition in sport
MB1
The importance of nutrition before, during and after exercise
There are 3 stages when looking at the importance of nutrition these are:
Stage 1 – before exercise you must hydrate that means that you must have drinks; you must eat something that
provides you with a regular source of energy and you must have something that gives you a quick energy boost.
Stage 2 – during exercise you must stay hydrated this means you must drink when exercising and you must replenish
your carbohydrates if you are dong lengthy exercise like a marathon.
Stage 3 – after exercise you must rehydrate straight away and you must eat something containing carbohydrates
within 2 hours of rest.
Reasons for the varying dietary requirements of different activity types
Body builder - if you are a female body builder then 80% of your bodybuilding depends on your diet. The diet needs to
contain carbohydrates in particular a body builder eats 100g of brown rice every day and 6 egg whites. A body builder
also has protein shakes at every meal. Bodybuilders want to build up their muscles which is why they have this diet.
Marathon runner – a marathon runner needs to be hydrated at the start of the race and they need to drink as they run
the race. They need to have carbohydrates before they start the race and they need to drink and have carbohydrates
after they have finished the race. Marathon runners need to keep running for over 2 hours which is why they have this
diet.
Tennis Player – if you are a tennis player you will drink 2 hours before the match to get hydrated. You will eat
carbohydrates to keep you going during the match. When playing the match you will eat bananas and have drinks.
Tennis players sometimes have to play for a long time which is why they have this diet.
The use of dietary supplements
Herbs – these are intended to supplement the diet they contain vitamins, herbs or other plant extracts and minerals.
These are taken by mouth in the form of tablets, powder, capsules, gels and liquids. You have to be careful when taking
herbs in case you are allergic to some of them.
Creatine – this is used because it gets the body to produce energy quickly, it helps to give our muscles the energy
to move and allows us to move quickly. It is taken because it improves our ability to train intensely and allows us to
recover quicker. If we can do that we should be able to perform better and play for longer. This allows the performer
to work the muscles harder therefore increasing muscle size. If you take creatine you can suffer from muscle cramp,
stomach cramp, kidney damage and dehydration.
Protein powders – these are used to build muscles. You mix the powder with water and usually take it before and after
exercise. Sometimes people take it instead of having a meal. They repair muscles.
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Marking commentary on MB1 sample learner work
There is an outline of the importance of nutrition before, during and after exercise. The centre awarded 2 marks for this section as
there was no description. Basic dietary requirements are described for three activities and the information given for the body builder
is very basic and lacks accuracy. The centre awarded 2 marks for this section due to lack of detail. Three dietary supplements are
briefly described with limited reference as to why they are used in sport. A limited awareness of the issues associated with their use
is shown. The centre awarded 2 marks for this section due to lack of detail.
Suggested improvements to progress sample learner work to MB2
There needs to be a longer, more informative description of the importance of nutrition before, during and after exercise for the first
section. For the second section a wider range of activities needs to be included which cover more of the areas in the specification.
There needs to be a more accurate matching of the dietary requirements to the activity. For the third section more supplements
need to be described and there needs to be more detail as to why they are taken. There needs to be more information on the issues
associated with taking them both positive and negative.
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Learning Objective 3 – Know about the effects of a poor diet on sports performance and
participation
MB1
Definition of malnutrition
Malnutrition is when you don’t get enough food or the food you get is not full of nutrients and it doesn’t allow you to
grow properly.
The effects of over-eating on sports performance and participation
This is when you are overweight and this makes you fitness poor. You will also get illnesses which will also prevent
you from participating. This could be heart trouble if you are overweight. You will also lose confidence in what you can
participate in as you won’t be able to run around which could be a problem when playing basketball. You would eat
large amounts of food before playing and this could make you ill.
The effects of under-eating on sports performance and participation
This is when you don’t get enough nutrients. If you don’t get enough nutrients your muscles and bones will get
weak. This means you won’t have enough energy to do sport. This might lead to an eating disorder and you will lose
concentration which means you would miss a pass from someone in netball if you weren’t concentrating. You would
get stressed.
The effects of dehydration on sports performance and participation
This is when you don’t drink enough fluids usually water. If you don’t drink enough you can overheat as you can’t
sweat this could cause heat stroke. You would not be able to concentrate which would not be good if you were rock
climbing. You will also get tired quickly and this might make you sick which means you wouldn’t be any good in a
team.
This draws upon relevant skills/knowledge/understanding from unit R041.
Marking commentary on MB1 sample learner work
The definition of malnutrition is limited and the centre awarded 1 mark for this section. The effects of over-eating, under-eating
and dehydration have been outlined and there is limited reference to their effect on performance and participation. The centre has
awarded 4 marks for this section. There needs to be more detail and more reference to specific sporting examples.
Suggested improvements to progress sample learner work to MB2
The definition of malnutrition needs to be more accurate and needs to contain more detail. The effects of over-eating, undereating and dehydration need to be described in more detail and there needs to be more relevant examples of the effects on sport
performance and participation.
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Learning Objective 4 – Be able to develop diet plans for performers
MB1
Design a diet plan
Details of the performer that the diet plan is for:
•
•
•
•
•
•
•
•
•
Age – 16 years old
Gender - female
food budget – family have tight food budget so nothing expensive
cooking skill – mum does all the cooking
the type of activity they perform in – hockey
set realistic goals which can be measured – to have enough energy to last the full game
the time of the year – winter
duration of the diet plan – one week
organisation of diet plan – breakfast, lunch, tea + snacks and drinks.
1 week diet plan for a hockey player
Day
Breakfast
Lunch
Tea
Snack
Drinks
Monday
Porridge with
milk + fruit juice
Cheese sandwich
on granary bread
+ water
Chicken breast
+ veg + boiled
potatoes
Oatcakes am
break
Water + juice
Chicken
sandwich on
white bread +
water
Fish + veg +
mashed potatoes
+ water
Porridge with
honey and milk +
fruit juice
Mixed salad with
Tuna + water
Steak +
mushrooms +
chips + water
Weetabix with
milk + fruit juice
Jacket potato
with cheese and
coleslaw + water
Chicken + veg +
sweet potatoes +
water
Shredded Wheat
with milk + fruit
juice
Ham sandwich
on brown bread
+ water
Pasta + veg +
tuna + water
Porridge with
honey and milk +
fruit juice
Bowl of pasta
with meatballs +
water
Pork chop + veg
+ boiled potatoes
+ water
Half time – Jaffa
cake + water +
banana
Coco Pops with
milk + fruit juice
Mackerel salad
with bread roll +
water
Roast chicken
+ peas + roast
potatoes + water
Muesli bar am
break
Tuesday
Wed
Thurs
Friday
Sat (match day)
Sunday
Muesli with milk
+ fruit juice
Banana pm break
Cereal bar am
break
Water + juice
Orange pm break
Muesli bar am
break
Water + juice
Apple pm break
Oatcakes am
break
Water + juice
Banana pm break
Cereal bar am
break
Water + juice
Orange pm break
10
10
Apple pm break
Water + juice
Water + juice
OCR LEVEL 1/2 CAMBRIDGE NATIONALS IN SPORT
UNIT R045 SAMPLE LEARNER WORK WITH COMMENTARY
Evaluation of the diet plan
There are a variety of foods for each of the meals. Different nutrients have been included in the meals. Water and fruit
juice are what is to be drunk – no fizzy drinks. Fruit is eaten each day – no sweets, crisps or chocolate. There are 3 main
meals each day with snacks twice a day in between the main meal. The meals should be taken at the same time each
day. The idea is that they would follow it for 6 weeks. The person who tried this for a week said it was good but they
would like something different if they are going to be doing it for more than one week. They also said they would like a
snack in the evening so I would include this in future. So I would change some of the foods if I was going to make any
improvement. They said they did not feel very tired after their match so they thought it was doing some good.
Support was given by the teacher in the design of the diet plan.
Marking commentary on MB1 sample learner work
The diet plan meets few of the specific needs – this is because the specific needs are not fully identified in the aims. The plan is
basic and does demonstrate an understanding of what is required in a diet plan this is why the centre has awarded 4 marks. The
evaluation is brief and limited. There are some improvements which are general and do not go into specifics. The centre has
awarded 2 marks for this section.
Suggested improvements to progress sample learner work to MB2
All of the contents of the specification under ‘how to design a diet plan’ should be included. The timings of the meals should be
included as should details of the portion size and amount of fluids for some of the content of the diet plan. It is recommended that
the diet plan is for a minimum of two weeks as this allows for more variety and enables a greater understanding to the concepts of a
diet plan to be demonstrated. The diet plan needs to be produced with minimal tutor support. The evaluation needs to be detailed
and reflect upon many aspects of the diet plan and the ideas for improvements need to be mostly relevant and considered.
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Learning Objective 1 – Know about the nutrients needed for a healthy, balanced diet
MB3
Characteristics of a balanced diet
A healthy diet is very important as part of a healthy lifestyle but it must be combined with exercise, training and
physical activity which has a key role in maintaining a balanced, healthy lifestyle and developing peak physical fitness.
You need to eat food for the following reasons:
• to maintain life, if you don’t eat food your body will not function properly and you will eventually die
• your body constantly repairs itself and needs food for growth and repairs
• food provides us with energy to carry out all voluntary physical activities like running, jumping and playing football.
What you eat has to meet your nutritional requirements. The number of kilocalories you need depends on your
metabolism. Your metabolism is the rate at which you burn up or process your food. If you have a high metabolic rate
then you process your food efficiently and effectively. If you are doing a lot of exercise you will need to eat different
quantities of certain food groups so that you meet all of your nutritional needs.
Foods are made up of a combination of the following: carbohydrates, fats, proteins, vitamins, minerals, water and
dietary fibre. A balanced diet will include food from all of the food groups. The common food groups are: dairy; fats
and oils; fruit; gains; meats; sugars; vegetables and water.
A balanced diet should contain a variety of foods. You should not eat the same foods every day. You should make
sure you eat something from all the food groups regularly. What you eat in your balanced diet should be things that
you like to eat. Some people have to watch what they eat as they might have an allergy to certain foods like nuts or
dairy products or wheat products. Some people are diabetic and they might have to watch what they eat so that they
do not go into a coma. Some people are vegetarians; they don’t eat meat and sometimes don’t eat fish, and vegans
who don’t eat dairy products, so they have to make sure their diet contains all the right nutrients so that they have a
balanced diet.
Once a week you aim to eat a variety of foods from each of the food groups. When there is an unsatisfactory balance
between the nutrients in a diet it can lead to ill health. A healthy diet can prevent chronic heart disease; high blood
pressure; stroke; gallstones; diabetes; cancer; appendicitis; irritable colon and tooth decay.
What nutrients are
Nutrients are the things that we get from our food that we need so that we are able to live and do everything we want
to do. They provide us with the energy to do things and allow the body to function properly and keep us healthy.
Everything we eat and drink has different nutrients in them and we need a lot of different nutrients to live a healthy life.
The nutrients we eat are split into two categories micro and macro. Micro nutrients consist of vitamins and minerals
and macro nutrients consist of carbohydrates, proteins and fats.
The role of nutrients in a healthy, balanced diet
Carbohydrates – are used for energy, they are the main source of energy supply to the working muscles 50 – 60% of
the food you eat should be these. They are a quick supply of energy. Carbohydrates can be found in potatoes; rice;
bread and pasta. There are two different types of carbohydrates these are complex and simple. Simple are fizzy drinks
which give us a quick boost of energy and complex are potatoes, pasta and wheat which release energy over a period
of time.
Fats – are used for energy. Fat takes longer to break down when needed as a fuel by the body than carbohydrates
this means that the supply of energy to the body is slower. Fats are vital for tissue functioning, keeping heat in and the
protection of vital organs. Fats transport vitamins A, D, E and K around the body. Fats can be found in dairy products –
butter and cheese; nuts and fish.
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Proteins – build up cells to make blood and repair damage to muscles and other tissues. Proteins are needed for
growth and repair of the body. 10 – 15% of the food you eat should be proteins. Proteins can be found in meat; fish;
pulses; cheese and nuts.
Fibre – it is called cellulose from plants cell walls. You need it to help digestion and prevent constipation and bowel
cancer. Fibre can be found in cereals; legumes; fruits and wholemeal bread.
Water – you could go without food for several weeks. You couldn’t go without water for 5 days. Water is the main
way to transport nutrients, remove waste and regulate body temperature. Water is vital to life. Water keeps the body
hydrated and we need to drink more if the weather is hot or we are doing a lot of exercise.
Vitamins and minerals – your body needs tiny amounts. You must consume it regularly as your body excretes surplus
vitamins as it doesn’t store them. Vitamins are needed for the functioning of muscles and nerves, the growth of the
body tissue and the release of energy from food. All vitamins required by the body will be contained in a balanced and
varied diet. Minerals give strength and rigidity to bones and assist in many vital body functions. Vitamins and minerals
help strengthen bones and they help the body’s immune system. Some vitamins do not stay in the body very long so
have to be eaten regularly. Vitamins and minerals can be found in spinach; brussel sprouts; liver and avocado.
Food sources of nutrients
Carbohydrates - are found in: - bread, potatoes, crackers, pasta and rice.
Fats – are found in: - milk, yoghurt, cheese, butter, sunflower oil and oily fish like mackerel and salmon.
Proteins - are found in: - chicken, fish, turkey, beef; kidney beans; lentils; baked beans.
Fibre - are found in: - wheat, rice, oats, barley, bread, pasta. Pulses are also a source of fibre. Fibre is mainly eaten as
breakfast cereals and as wholemeal bread.
Vitamins and minerals - are found in fresh: - apples, oranges, bananas, berries, spinach, carrots, onions and broccoli.
Pulses are also a good source of iron.
For a healthy diet you should eat 2 portions of fish a week. 1 portion should be oily fish. You can eat mackerel, trout or
salmon. Making this small change to your diet can improve your chances of survival after a heart attack. If you have
had a heart attack aim to eat 2-3 portions of fish a week.
Balanced diet for a footballer
Carbohydrates
Athletes sometimes have to top up on sugary sources that are more rapidly absorbed like sweets, dried fruit, fruit
and sugary or sports drinks. As a guide, athletes should take 4-5 grams of carbohydrate per kilogram of body weight.
This should be sufficient if you do less than an hour’s exercise each day, 5-6 grams per kilogram of body weight if you
exercise an hour a day, 6-7 grams for 1-2 hours of exercise per day and 8-10 grams per kilogram of body weight for
heavy training exceeding 3 hours per day. Footballers should take 8-10 grams per kilogram of body weight a day. All
the breakfast types I have selected also contain calcium, iron and B vitamins. The best approach is to base all meals and
snacks around starchy carbohydrate foods and eat at a regular interval. Glycogen is replenished most efficiently within
the first half to 2 hours of exercise.
Fats
Fat is a concentrated source of energy and is the fuel for low-intensity activity. In an average UK diet, fat accounts for
40% of the total calorie intake. To promote good health it is recommended that intake is between 30 and 35 percent.
However footballers need to reduce this to achieve recommended carbohydrate intake as they are doing a more
regular intense activity.
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Proteins
The main protein sources are meat, fish, eggs and dairy products. Some of these foods are high in animal fat though
which should be reduced for long-term health. They may also leave no appetite for carbohydrate foods to provide
the correct energy for football training. Eating a normal varied diet and meeting energy (calorie) requirements should
provide enough protein.
Footballers need to consume more protein per a kilogram of body weight in order to promote tissue growth and repair.
The Olympic committee recommended an intake of 1.2-1.7 grams per kilogram of body weight per day. The lower
end of this range should cover the requirements of most endurance athletes such as footballers. With the upper end
meeting the needs of those engaging in more strength and power activities.
Water
Normal fluid requirements are in the region of 30-35ml per kilogram of body weight per day or 1ml per calorie of
energy requirement. Thirst is a poor indication of dehydration so drinking before getting really thirsty is recommended
to ensure adequate fluid status. Due to a footballer using a lot of energy and training loads they may need to consume
more water to make sure that they have got the correct amount of fluids inside them to be able to perform longer.
Fibre
A daily requirement of fibre is 18 grams a day. Footballers have high carbohydrate requirements and therefore will need
to manage fibre intake because consuming large quantities of fibre-rich carbohydrate food can make the diet bulky
and filling, with the potential to limit overall food and energy intake.
Vitamins and minerals
Footballers will be eating greater quantities of food to meet increased energy requirements and obviously as a result
this will automatically increase vitamin and mineral intakes, as long as nutrient – rich foods are chosen.
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UNIT R045 SAMPLE LEARNER WORK WITH COMMENTARY
Below is a diagram of the Eatwell plate which shows which foods you should eat to have a balanced diet. This
is from the food standards agency.
Marking commentary on MB3 sample learner work
The characteristics of a balanced diet have been identified and described. Why we need each one and where we can find the
nutrients is described. The centre awarded 7 marks this is because although there are some examples of food sources there could
be more examples. Also there are different vitamins and these could be mentioned. There should also be more information on how
much of each should be in the diet.
Why it was awarded MB3 not MB2
All the characteristics of a balanced diet have been identified and described. Nutrients have been described as has their role within
the balanced diet. Examples have been given of food sources for all of the nutrients. The fact that nutrients are broken down into
two categories is mentioned, also the two different types of carbohydrates are mentioned.
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Learning Objective 2 – Understand the importance of nutrition in sport
MB3
The importance of nutrition before, during and after exercise
Before – sports performers should drink plenty of water before exercise so that they are hydrated. They should also eat
something which gives them a quick energy boost this can be a banana as this is broken down quickly and absorbed
quickly so that the muscles get glucose. Any food they eat just before exercise should be broken down quickly.
When eating a meal before taking part in exercise the performer must decide how long before they are exercising they
are going to have a meal. This will depend on the individual and the sport they are taking part in. As the food they eat
is providing them with an energy source it is important that they eat at the right time before doing the exercise.
During – while taking part in exercise sports performers will often sweat and when this happens they lose fluids from
the body this means they will not be able to play as well if their body is not hydrated. You will see players’ drinking
water at the change of ends when tennis is played and footballers have a drink if the match stops at any time when
someone is injured. Footballers at half time will have a drink and something light to eat often ‘Jaffa Cakes’ tennis players
often eat bananas when they change ends. Marathon runners will have drinks as they go round the course. In many
sports though the players do not eat anything when they are playing. Sometimes sports performers will have energy
drinks as well.
After – if you exercise for a long time the glycogen stores in the body will have run down and will need replacing.
Sports performers will eat food containing carbohydrates and proteins, such as pasta or something with potatoes, after
they have exercised. They will also want to replace fluids by drinking water or an energy drink.
Reasons for the varying dietary requirements of different activity types
A footballer must follow a strict diet plan in order to stay in shape, increase the maximum fitness levels from the
resources stored from food eaten so that they are able to perform at the maximum of their potential in all matches.
Different sports often require different types of food in their diet and different amounts in order to meet the fitness
requirements of the sport. Sports people need to have a nutritious diet so that they have the right fuel for their body.
They might need to try a variety of things in their diet so that they can find out what best fuels their body this will be
done over a period of time.
Endurance/aerobic activities
The following are examples of endurance/aerobic activities:- marathon running, triathlon, cross country skiing and
endurance events.
It is important that a marathon runner has the right diet as marathon runners often suffer from something called
‘hitting the wall’ this happens at about 21 miles when the body’s source of energy and carbohydrates, get low. This is
stored as glycogen and this gets low the further the runner goes. To avoid this, the runner will do what is called ‘carb
loading’ this means eating lots of carbohydrate rich food such as potatoes, pasta, and certain vegetables and fruit. This
is because energy is needed for a long period of time as an elite marathon runner takes just over 2 hours. When doing
the marathon runners will collect drinks from drinks stations on the route and elite runners have their own sports
performance drinks at each station. This is very important if it is a hot day as they will dehydrate quicker and will need
to drink a lot.
The runner will also need to eat protein after the marathon so that muscles and tissue damage can be repaired. To get
the protein the runner should drink milk; eat cheese, yoghurt, eggs and chicken.
Short, intense/anaerobic activities
The following are examples of short, intense/anaerobic activities:- 100/200 sprints; sprint swimming; heavy weight
lifting and sporting activities where a burst of speed is important like basketball and rugby.
It is important that people who participate in anaerobic activities have a balance of proteins 20%, fats 30% and
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carbohydrates 50%. So that the glycogen stores in the muscles are kept at the right level it is important for the person
to have 3 meals a day with 2 snacks a day. The performer should not have a large meal just before the activity it should
be 3 to 4 hours before so that the body is concentrating on the activity not on digesting food. If you eat too near doing
an activity you might have cramp.
The performer should have a small snack about 2 hours before they exercise and 2 hours after the exercise to help
replace the glycogen. When eating after anaerobic exercise the food should contain proteins and carbohydrates so
that the food helps the muscles recover from the exercise. The person should eat carbohydrates but not carb load
as this is not required for this sort of activity. The following are examples of food that can help the body recover from
anaerobic activities: - tuna pasta salad; meat sandwich; yoghurt; fruit; cheese sandwich; nuts; banana milkshake and
dried fruit. Anaerobic exercise needs energy so that they can move quickly for a short period of time.
The performer will also need to make sure they are hydrated this means that they have to have water and this needs to
be drunk before, during where possible – this will depend on the activity and after.
Strength based activities
The following is an example of a strength based activity: - weightlifting.
If you are doing strength based activities you will need protein, fat, carbohydrates and liquids. If you are doing an
activity like weightlifting you are aiming to lose fat and increase the size of your muscles or muscle mass. If you are
doing weightlifting you should eat every 2 – 3 hours throughout the day so you have 6 – 8 meals every day. The
reason for this is that you need a constant supply of energy. You should not eat a meal within an hour of doing the
activity and you should wait for an hour after the activity before you eat a meal. If you are doing a long session on the
weights then you might eat cereal bars and milk shakes while you are doing the activity. If you are having a snack there
are a wide variety of snack bars to choose from. You should make sure that there are less than 200 calories in the snack
bar. You should also eat a small meal before you go to bed each night.
Weightlifters should have a low fat diet. They should have 20 – 30% proteins in their meal and 20 – 30% carbohydrates
in their meal. Weightlifters want to build up their muscles so it is important to eat more calories than they burn up
whilst exercising. Weightlifters need to make sure they drink a lot of fluids. This can be either water or a sports drink. A
sports drink containing glucose would be good as it will provide the body with extra energy.
The sorts of food that the weightlifter should eat are milk and eggs as these are easier to absorb and better for muscle
growth. Fish is better than beef and chicken as a source of protein as it is better for absorption and muscle growth.
When eating carbohydrates the weightlifter should eat brown rice and wholemeal pasta.
The use of dietary supplements
A definition of dietary supplements – this is product that is eaten and contains one or more ingredients that
supplement your diet and include nutrients that might be missing from your diet or that you might not be eating
enough of. Dietary supplements are not considered to be food.
Types of dietary supplements and why they are used in sport.
Creatine is a compound made in the body and transported to muscle tissues where it fuels short bouts of intense
energy production. To meet the demands of a high intensity exercise, such as sprinting or power sports, muscles
generate energy from chemical reactions involving adenosine triphosphate (ATP), phosphocreatine (PCr), adenosine
diphosphate (ADP), and creatine. Stored PCr can fuel the first 4-5 seconds of a high intensity effort, but after that,
another source of energy is needed. Creatine can be made in the body, but can also be supplemented. The goal of
creatine supplementation is to increase muscle phosphocreatine and make more ATP available to fuel the working
muscles. This improves an athlete’s ability to perform repeated bouts of short, high-intensity exercise before becoming
fatigued.
Creatine is used in sport as it:
• Improves high power performance during a series of repetitive high power output exercise sessions
• Requires high intensity training to be effective, but supplementation does not replace training
• Does not increase endurance
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• Does not exert an anabolic effect
• May augment gains in muscle hypertrophy during resistance training, especially in those with compromised
skeletal muscle due to injury or disease.
Protein powders - Bodybuilders often take a powdered form of protein, which contains the essential building blocks
for muscle. The powder is mixed with water, milk or juice and often flavouring, resulting in a milkshake form. Protein
powder is generally consumed immediately before and after exercising, or in place of a meal. Some types of protein are
to be taken directly before and after a workout, while others are to be taken before going to bed. The theory behind
this supplement is that having a sufficient protein intake allows for efficient growth and repair of muscle tissue.
Issues associated with the use of supplements
Supplements can enhance performance and but they can also be dangerous to the sports performer.
The negative effects of using creatine are:•
•
•
•
Muscle cramping, strains, and pulls with use
Increased renal stress/damage
Increased risk of heat illness - athletes should up fluid intake with creatine
Creatine supplements have been studied in healthy populations of men and the only confirmed side effect has
been weight gain.
The negative effects of protein powders are: - the body can only metabolize 5-9 grams of protein per hour; excessive
daily intake can cause weight gain, kidney problems, osteoporosis, or diarrhoea.
Some health experts have criticised protein shakes as being unnecessary for most people that consume them, since
most users already get enough protein in the normal varied diet with enough calories. Some studies suggest lowcalorie dieters, vegetarians and those who train very heavily may benefit from protein supplements.
If the spirit of sport includes the idea of hard training to win and become successful, taking supplements may be seen
as a way of succeeding with less effort. This could be deemed unfair if an athlete trains every day and is dedicated to
their sport and training, and does perform at the top level, to then be beaten by somebody who doesn’t try as hard
and isn’t dedicated because they’ve had supplements.
Many performance enhancing supplements pose severe health risks; the risks of the newer supplements aren’t even
known, and won’t be until the long-term effects are studied. Unless they are informed on the dangers of performance
enhancing substances, athletes cannot properly make their own decisions on whether to take them.
Already athletes use all sorts of dietary supplements, exercises, equipment, clothing, training regimes, medical
treatments, etc. to enhance their performance. There is nothing ‘natural’ about taking vitamin pills, wearing wholebody Lycra suits, having surgery on ligaments, spending every day in a gym pumping weights, running in shoes with
spikes on the bottom, etc. Diet, medicine, technology, and even just coaching already give an artificial advantage to
those athletes who can afford the best of all these aids. Since there is no clear way to distinguish from legitimate and
illegitimate artificial aids to performance, they should all be allowed.
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Marking commentary on MB3 sample learner work
There is a detailed explanation of the importance of nutrition before, during and after exercise. The centre awarded 5 marks for this
section as some additional food sources could have been included. A wide range of different activity types were identified and
an explanation of their dietary requirements was given. These accurately matched the needs of the different activities. The centre
awarded 5 marks for this section as quantities of the food sources could have been included. The use of dietary supplements was
explained and there was detailed reference as to why they are used. A developed understanding of the issues associated with their
use was shown. The centre awarded 5 marks for this section as more supplements could have been included.
Why it was awarded MB3 not MB2
All information provided for each of the three sections demonstrated a thorough understanding of the importance of nutrients in
sport. A range of different sporting activities were identified and their dietary requirements explained in detail. A well-developed
understanding of the issues associated with the use of dietary supplements was shown looking at the effects on the body and the
effects on sport in general.
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Learning Objective 3 – Know about the effects of a poor diet on sports performance and
participation
MB3
Definition of malnutrition
You get malnutrition if you do not eat the right amounts of vitamins, minerals and other nutrients. If the body does not
get these then it becomes unhealthy and can’t make healthy tissue also the organs in the body won’t work properly.
This means that if you have an unbalanced diet you might suffer from malnutrition. An unbalanced diet means that
you eat too much of certain foods and not enough of the ones that are important, therefore you are lacking certain
nutrients.
The effects of over-eating on sports performance and participation
If you over eat this will have an effect on your sports performance and your willingness to participate. If you over eat
you will become overweight or even obese. You will find it difficult to move around and play sport. You will not be
very quick, you will not be able to do some sports easily which require flexibility and you will not be able to play sport
as long as someone who is not over weight and over eating.
If you over eat and are overweight you won’t want to do any exercise. You won’t want to exercise as you will lose your
confidence as you don’t think you will be able to participate and help your team mates as much as you would like.
You will feel anxious about participating and may decide not to participate by feigning illness so you don’t let anyone
down.
If you over eat you might develop illnesses. You could become obese which would make it difficult to do exercise. You
could suffer from high blood pressure. If you have high blood pressure you would not be able to participate in certain
activities. You might also suffer from arthritis which will mean it is difficult to do certain activities.
If you eat a large amount before you exercise it might make you feel sick and you might be sick whilst participating.
The effects of under-eating on sports performance and participation
If you do not eat enough of the correct amount of vitamins, minerals and other nutrients you will have a poor diet and
this will affect how you participate in sport and your performance. A poor diet will mean that you have weaker muscles
as you will not be eating the right things to keep them strong. This means that if you have weak muscles it will be
harder for you to do some things. You will find it difficult to maintain your level of performance and concentration to a
high standard and you will find that you do not have enough speed to do anything like run up a football pitch to tackle
an opponent. You will not have the stamina to last the whole 80 minutes if you are playing rugby.
If you have a poor diet you will not have much energy and you might not want to participate as often as you would if
you had plenty of energy this is because you are not eating enough carbohydrates and this will make you tire quickly.
When you do participate you will not be able to participate for as long as you would if you had a good diet as you will
become tired very easily and you might suffer from dizziness and you might feel sick and faint. This will be due to you
having low blood sugar. If you have a poor diet you might lose weight this could make you weaker, you could lose
your mobility and your power. Not having the correct diet can make you have more illnesses and diseases as the body
does not have the strength to fight germs. If you have a poor diet you will probably get injured more often. When you
become injured you will take longer to recover from the injury if your diet is poor.
If you have a poor diet your growth will slow which means that you might not be able to take part in the sport you
want to because your body would not allow you to participate in sports where you either need to be tall or you need
to have a certain amount of body weight in order to be successful. If you have growth problems you might feel
embarrassed about taking part in sporting activities you might also suffer from low self-esteem as you think you are not
good enough to take part.
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The effects of dehydration on sports performance and participation
If you become dehydrated this will mean that there is a reduction in the amount of blood you have flowing through
the body and to the skin. You will not be able to sweat so much which will mean you might become ill as you might
overheat and faint and become disoriented and lose concentration. This sometimes happens when tennis players play
at the Australian Open because it is very hot and they become dehydrated because they are sweating and sometimes
they lose their concentration for a period of time which can result in them losing the match. Some players have even
collapsed on the court. Dehydration can also be the cause of some players getting cramp. If this happens then the
players need to take on liquid and they soon recover. If the body becomes overheated and you are not able to sweat
the heat will have nowhere to go in the body and this means that your core temperature of the body increases which
could lead to heat stroke. This can happen if you are doing vigorous activity on a hot day and you do not realise you
are getting hot until you collapse with heat stroke. If you do not drink enough fluids you will become tired quicker and
you might start vomiting. Dehydration also affects your aerobic endurance and has an effect on your muscle strength
and your ability to exercise for a long time. If you are completing in an endurance event like an iron man triathlon
you need to make sure you are hydrated at all times as if you are not your performance will be affected. If you are
dehydrated this will affect the amount of glycogen in your muscles as you will use more when you exercise.
Marking commentary on MB3 sample learner work
The definition of malnutrition is accurate and detailed and the centre awarded 3 marks for this section. The effects of over-eating,
under-eating and dehydration have been described in detail and clear and specific reference has been made to the impact on
sports performance and participation. The centre has awarded 9 marks for this section this is because more detail on the effects of
over-eating, under-eating and dehydration on participation and performance could be developed further.
Why it was awarded MB3 not MB2
The definition of malnutrition was accurate and detailed. The effects of over-eating, under-eating and dehydration were explained
in detail and the information was also referenced to relevant sports performance and participation.
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Learning Objective 4 – Be able to develop diet plans for performers
MB3
Design a diet plan
Details of the performer that the diet plan is for:
•
•
•
•
•
•
•
•
•
•
•
•
Age – 15 years old
Gender - male
allergies - asthma
religious beliefs – non that affect performance in sporting activities
food budget – lives at home and is a student so the food budget is not relevant
cooking skill – can cook but parents usually do the cooking
the type of activity they perform in – football; golf; tennis; going to the gym; play pool
aims of the diet plan – to increase stamina by gaining a small amount of weight and increase the length of time he
can play sport for
set realistic goals which can be measured – be able to play a game of football without feeling too tired at the end of
the game
the time of the year – the playing season as he needs to build up stamina. The diet plan needs to take into account
what fruit and vegetables are available during the football season
duration of the diet plan – the diet plan will be over two weeks with the possibility of extending it for a further
period until the start of the football season as this gives him the opportunity to change his current diet and see the
effects of the new diet at the end of the two week period even though this might be a small change as the goal is
long term to increase stamina for playing football in the winter months
organisation of diet plan – the plan will include 3 meals a day: breakfast lunch and dinner. Also included will be
ideas for snacks as these should be eaten between breakfast and lunch and lunch and dinner with a snack before
going to bed. The diet plan will also include the fluids which need to be drunk in order to improve performance.
2 week diet plan for a footballer
Week 1
Day
Breakfast 07.30
Lunch 12.30
Dinner 18.00
Snack
Drinks
Monday
1 bowl Special
K with milk + 2
slices of toast
with honey + a
glass of orange
juice
Pasta – sweet
corn and chicken
with ham
Fish (sea bass),
peas and
beans and new
potatoes
2 Breakfast bars
(10.45)
Water, tea, coffee,
milk, orange
juice, smoothies
– should drink 3
litres per day
2 weetabix and a
banana with milk
+ a glass of apple
juice
1 cheese and
ham sandwich
and 1 chicken
sandwich
Tuesday
1 Nutri grain bar
(14.30)
1 Yoghurt + 1
banana (20.30)
Fillet Steak,
carrots and
broccoli and
mash potato
2 Breakfast bars
(10.45)
1 Nutri grain bar
(14.30)
1 Yoghurt + 1
orange (20.30)
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Water, tea, coffee,
milk, orange
juice, smoothies
– should drink 3
litres per day
OCR LEVEL 1/2 CAMBRIDGE NATIONALS IN SPORT
Day
Breakfast 07.30
Wednesday
1 bowl Special
K with milk + 2
slices of toast
with honey + a
glass of orange
juice
Thursday
2 Weetabix and a
banana with milk
+ a glass of apple
juice
UNIT R045 SAMPLE LEARNER WORK WITH COMMENTARY
Lunch 12.30
Dinner 18.00
A bowl of tomato Chicken breast,
soup with 2
gravy, cauliflower
brown rolls and a and mash potato
small salad
Snack
Drinks
2 Breakfast bars
(10.45)
Water, tea, coffee,
milk, orange
juice, smoothies
– should drink 3
litres per day
1 Nutri grain bar
(14.30)
1 Yoghurt + 1
apple (20.30)
Chicken salad
with a jacket
potato
Fish (salmon),
peas and
beans and new
potatoes
2 Breakfast bars
(10.45)
1 Nutri grain bar
(14.30)
Water, tea, coffee,
milk, orange
juice, smoothies
– should drink 3
litres per day
1 Yoghurt + 1
banana (20.30)
Friday
1 bowl of
Porridge with
honey + a glass
of pineapple
juice
1 cheese and
ham sandwich
and 1 chicken
sandwich
Chicken breast,
gravy, carrots and
cauliflower and
mash potato
2 Breakfast bars
(10.45)
1 Nutri grain bar
(14.30)
Water, tea, coffee,
milk, orange
juice, smoothies
– should drink 3
litres per day
1 Yoghurt + 1
orange (20.30)
Saturday (match Before the match Before the match
Half time
day)
I bowl of Porridge
Spaghetti
A piece of orange
+ 2 slices of toast
bolognese + a
or a small piece
with jam + a
banana + jaffa
of banana can be
glass of orange
cakes + water
consumed as this
juice
provides energy
After the match
Fillet steak, with
new potatoes
and mushrooms
and onions (with
a sauce if you
want )
Sunday
1 bowl of
Porridge with
honey + a glass
of pineapple
juice
Pasta –
sweetcorn and
chicken with ham
Fillet Steak, peas
and carrots and
mash potato
Snacks after the
game
Players are
allowed some
fatty foods such
as 1 packet of
crisps and 1
chocolate bar
after a match day
for a reward
2 Breakfast bars
(10.45)
1 Nutri grain bar
(14.30)
1 Yoghurt + 1
apple (20.30)
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Drinks
Isotonic drinks
and water
mainly before
and during the
game. + Water,
tea, coffee, milk,
orange juice,
smoothies –
should drink 3
litres per
Water, tea, coffee,
milk, orange
juice, smoothies
– should drink 3
litres per day
OCR LEVEL 1/2 CAMBRIDGE NATIONALS IN SPORT
UNIT R045 SAMPLE LEARNER WORK WITH COMMENTARY
Week 2
Day
Breakfast 07.30
Lunch 12.30
Dinner 18.00
Snack
Drinks
Monday
1 bowl Special
K with milk + 2
slices of toast
with honey + a
glass of orange
juice
1 cheese and
ham sandwich
and 1 chicken
sandwich
Chicken breast,
gravy, broccoli
and sprouts and
mash potato
2 Breakfast bars
(10.45)
Water, tea, coffee,
milk, orange
juice, smoothies
– should drink 3
litres per day
2 Weetabix and a
banana with milk
+ a glass of apple
juice
Tomato soup
with brown rolls
and a small salad
Tuesday
1 Nutri grain bar
(14.30)
1 Yoghurt + 1
banana (20.30)
Fish (sea bass),
sweetcorn and
mixed veg and
new potatoes
2 Breakfast bars
(10.45)
1 Nutri grain bar
(14.30)
Water, tea, coffee,
milk, orange
juice, smoothies
– should drink 3
litres per day
1 Yoghurt + 1
orange (20.30)
Wednesday
Thursday
1 bowl Special
K with milk + 2
slices of toast
with honey + a
glass of orange
juice
2 Weetabix and a
banana with milk
+ a glass of apple
juice
A bowl of tomato Chicken breast,
soup with 2
gravy, cauliflower
brown rolls and a and mash potato
small salad
2 Breakfast bars
(10.45)
1 Nutri grain bar
(14.30)
Water, tea, coffee,
milk, orange
juice, smoothies
– should drink 3
litres per day
1 Yoghurt + 1
apple (20.30)
Pasta – sweet
corn and chicken
with ham
Chicken breast,
gravy, spinach
and sweetcorn
and mash potato
2 Breakfast bars
(10.45)
1 Nutri grain bar
(14.30)
Water, tea, coffee,
milk, orange
juice, smoothies
– should drink 3
litres per day
1 Yoghurt + 1
banana (20.30)
Friday
1 bowl of
Porridge with
honey + a glass
of pineapple
juice
Chicken salad
with a jacket
potato
Fish (Haddock),
beans and
peppers and new
potatoes
2 Breakfast bars
(10.45)
1 Nutri grain bar
(14.30)
1 Yoghurt + 1
orange (20.30)
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Water, tea, coffee,
milk, orange
juice, smoothies
– should drink 3
litres per day
OCR LEVEL 1/2 CAMBRIDGE NATIONALS IN SPORT
Day
Breakfast 07.30
UNIT R045 SAMPLE LEARNER WORK WITH COMMENTARY
Lunch 12.30
Dinner 18.00
Saturday (match I bowl of Porridge Before the match
Half time
day)
+ 2 slices of toast
Spaghetti
A piece of orange
with jam + a
bolognese
+
or a small piece
glass of orange
water
+
a
banana
of
banana can be
juice
+ jaffa cakes +
consumed as this
water
provides energy
After the match
Fillet steak, with
new potatoes
and mushrooms
and peas (with
a sauce if you
want )
Sunday
1 bowl of
Porridge with
honey + a glass
of pineapple
juice
Pasta – sweet
corn and chicken
with ham
Pork Chop, with
cabbage and
leeks and mash
potato
Snack
Drinks
Snacks after the
game
Drinks
Players are
allowed some
fatty foods such
as 1 packet of
crisps and 1
chocolate bar
after a match day
for a reward
2 Breakfast bars
(10.45)
1 Nutri grain bar
(14.30)
Isotonic drinks
and water
mainly before
and during the
game. + Water,
tea, coffee, milk,
orange juice,
smoothies –
should drink 3
litres per day
Water, tea, coffee,
milk, orange
juice, smoothies
– should drink 3
litres per day
1 Yoghurt + 1
banana (20.30)
Suitability of diet plan
Breakfast - Weetabix, special K and porridge are all good sources of carbohydrates. Carbohydrates is a good source of
energy, breakfast is probably the most important meal of the day as it is the one that gives you energy.
Lunch - The lunches I have used consist of pasta, bread, meat, salad, soup, potatoes and vegetables. These are all very
good sources of carbohydrates and protein. Carbohydrates are explained above. The types of carbohydrates in the
lunch section are pasta, bread (also a good source of fibre), salad and vegetables. Meat is a very good source of protein
and they are essential for maintaining optimal health and physical performance.
Dinner - For dinner, I have produced meals which consist of meats, vegetables and potatoes. Fish, chicken and steak
are very good sources of protein and are essential to consume after a hard days training or playing match as it repairs
all the damaged tissue in the muscles (helps muscles recover). Some meats contain small amounts of fats, fats are also
important as they also provide energy to a footballer. As a footballer they would be training lots and burning off energy,
it is important for a footballer to consume some fats. Vegetables are a good source of fibre and carbohydrates, as are
potatoes. It is best to either boil steam or roast potatoes than fry them and turn them into chips as cooking oil contains
saturated fats which are bad for them.
Snacks - Nutri grain bars, breakfast bars, yoghurts and fruit. These are light snacks and healthy snacks which footballers
would most likely eat. Nutri grain bars and breakfast bars normally consist of oats which are very healthy and are good
carbohydrate and fibre sources. Yoghurts also contain calcium which is good for bones.
Drinks - Water is the best mineral a footballer can have. Milk is also good as it contains lots of calcium and good for
your bones; however I wouldn’t recommend too much milk as it contains a lot of calories. Protein shakes are good as
obviously it helps repair tissue damage in the muscles of the footballer’s body. Smoothies and natural juices are very
good for you. Isotonic drinks can be consumed when doing sport as it helps hydrate them quicker than water.
Evaluate the effectiveness of the diet plan
When a diet plan has been made it is important that you look at the how effective it has been. In order to do this you
would need to have some information about the participant before they started the diet plan and some information
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about the participant after they have followed the diet plan. So that you can see how effective the diet plan has been
you will record the following before and after the diet plan: the participants weight and their BMI. You will expect the
participant to keep a journal of what they have eaten so that you can see whether or not they have stuck to the diet
plan or whether they have eaten anything extra.
When the participant has followed the diet plan I would ask them how easy it was for them to follow the plan. Do they
think they feel better when training and when playing the sport competitively after they have followed the diet? Do
they feel tired after training now or have they got more energy? I will ask them whether or not they felt that they ate
too much of the same thing, was there enough variety in what they ate? I would also look at the diet plan and change
it where necessary to improve it this might be increasing or decreasing the portion size or changing the foods to meet
different nutrition needs.
James followed my diet plan this is his feedback:
Q - Do they think they feel better when training and when playing the sport competitively after you have followed the
diet?
A - I did feel better when training and playing matches as I had more energy and could run for longer.
Q - Do they feel tired after training now or have they got more energy?
A - I have got more energy.
Q -Did you enjoy the variety of foods as I know I included things you don’t usually eat?
A - Yes I liked all of the new foods.
Q -Did you stick to the plan or did you do some snacking?
A -As you had included some snacks in the plan I stuck to having those when I was hungry.
Q -Do you feel that you ate too much of the same thing, was there enough variety in what they ate?
A -I would have liked more variety particularly in the lunch time menu as I often was still hungry after my lunch especially on the days when I only had soup, rolls and salad.
Q -Were the portion sizes right?
A - Sometimes I did not know how much of each thing I was supposed to eat – the main meals had no portion sizes.
Q -Did you drink enough fluids?
A -There was a list of fluids I could drink these need to be drunk at more specific time of the day. I was dehydrated after my training sessions after school as I did not drink enough during the school day.
Q -Were the times of the meals alright?
A -Breakfast at the weekend was too early; dinner on the two evenings I had football practice was too early.
Given this feedback I would do the following:
• I would include portion sizes for all meals as James said he was not sure about how much of each he should have
had for his main meal.
• I would look at introducing other food at lunch time as he said he often felt hungry after this meal.
• I would specify what to drink and at what times throughout the day so that James did not suffer from dehydration
when he had finished his football training
• I would introduce some more new foods for James so that he has new things to try as this makes the diet plan less
boring
• Change the time of breakfast at the weekend so James could have a lie in – make it 08.30.
• Change the time of dinner on the days when James is at football training to 19.00
I weighed James at the beginning of the programme and at the end he gained 1kg in weight which is alright as he has
only been following the plan for 2 weeks. When I have changed the plan after receiving his feedback he will follow the
plan for another 4 weeks to see what improvements this makes to his fitness in which case he might have gained more
weight.
The diet plan was produced independently.
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OCR LEVEL 1/2 CAMBRIDGE NATIONALS IN SPORT
UNIT R045 SAMPLE LEARNER WORK WITH COMMENTARY
Marking commentary on MB3 sample learner work
The diet plan meets all the specific needs and requirements identified in the aims. The diet plan was designed independently. The
centre awarded 9 marks for this section as there should be more information on the portion sizes for some of the meals and the
amount of fluids. The evaluation is comprehensive and reflects upon most aspects of the design and completion of the diet plan.
Ideas for improvement are specific as they relate to the answers given by the person following the diet plan they were also justified.
The centre awarded 5 marks for this section as actual measurement of weight and BMI could have been included.
Why it was awarded MB3 not MB2
The diet plan was produced independently. There was a comprehensive section as an introduction to the diet plan. The diet plan
met the aims of the individual and their specific needs. The amount of nutrients was included for the majority of the components of
the diet plan. The amount of fluid was also mentioned in parts of the diet plan. The evaluation addressed most aspects of the plan
and the improvements were specific and justified.
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