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AS LEVEL PE Topic 1.1.5: Your Personal Health and Wellbeing Learning Objectives By the end of the lesson you will be able to…… • LO1: Be able to recall different lifestyle factors the impact upon health and fitness • LO2: Describe what healthy eating is • LO3: List the seven components of a balanced diet • LO4: Know some of the functions of the different components of a balanced diet. RECAP: TRUE OR FALSE • PHYSICAL INACTIVITY IS A MAJOR RISK FACTOR IN THE DEVELOPMENT OF CORONARY HEART DISEASE TRUE RECAP: TRUE OR FALSE • WORKING TOO MUCH AND NOT HAVING ENOUGH TIME TO WIND DOWN CAN LEAD TO AN INCREASED LEVEL OF STRESS TRUE RECAP: TRUE OR FALSE • CARBON MONOXIDE CONTAINED IN CIGARETTES COMBINES WITH HAEMOGLOBIN AND RESTRICTS OXYGEN ABSORPTION, MAKING LESS AVAILABLE TO THE MUSCLES TRUE RECAP: TRUE OR FALSE • THE DEPARTMENT OF HEALTH RECOMMEND THAT CHILDREN SHOULD DO 1 HOUR OF PA THREE TIMES A WEEK FALSE RECAP: TRUE OR FALSE • SMOKING DOESN’T EFFECT YOUR FITNESS LEVEL FALSE RECAP: TRUE OR FALSE • PHYSICAL ACTIVITY RELEASES SEROTONIN WHICH MAKES YOU FEEL HAPPY THUS REDUCING YOUR CHANCES OF BECOMING DEPRESSED TRUE RECAP: TRUE OR FALSE • Smoking increases risk of CV disease by up to 500% FALSE RECAP: TRUE OR FALSE • A BMI OF > 25 MEANS THAT YOU ARE CLASSIFIED AS OBESE FALSE RECAP • FACTORS CONTRIBUTING TO PHYSICAL INACTIVITY INCLUDE??? 1. Increased sedentary activity 2. Increased car ownership 3. Decreased walking & cycling Exam Question Sports performers need to be fit. One possible limit to fitness in some activities is body fat. A high ‘Body Mass Index’ (BMI) indicates a high percentage body fat and possibly obesity. (i) How is Body Mass Index (BMI) calculated? (2) (ii) How may ‘obesity’ affect performance in different activities? (2) (Total 4 marks) (i) 2 marks for two of : First two answers. Height and weight / mass. Accept kg and m. Weight divided Height2 / squared. Accept Kg / m2. Just this point = 2 marks. (ii) Limits stamina / endurance / cardiovascular / cardio-respiratory endurance. Not other fitness components. Accept accurate definitions of components. Limits flexibility / mobility; Limits agility / speed / power; Causes cancer / heart disease / heart attacks / diabetes / high cholesterol / high fats / high lipids in blood / atherosclerosis / (osteo)arthritis / high blood pressure / hypertension / stroke / lung disease / liver disease / gall bladder disease / gout / (deep vein)thrombosis / psychosocial problems / depression. Any relevant technical word. What is Healthy Eating? “Healthy eating is about maintaining a balanced diet. This means eating sufficient foods from all the different food groups in the right amounts.” NHS, 2009 Components of a Healthy Diet TASK: unscramble the words below: 7. BFIER 1. CSAERTBOHDRAY 6. TEWRA 2.EIPRONT 5. MINRAELS 4. MIVITNSA 3.TAF Components of a Healthy Diet The answers…. 7. FIBRE 1. CARBOHYDRATES 6. WATER 2.PROTEIN 5. MINERALS 4. VITAMINS 3.FAT BALANCED DIET Protein Balance Diet Fat Carbohydrate 55% 15% 30% TASK Write down what you have eaten today and yesterday ( if you can remember!) and see if you can put next to the foods what type of food they are i.e.….. • Cheese Sandwich= cheese is made up of protein and fat and the bread is a carbohydrate • IS YOUR DIET BALANCED? 1. Carbohydrates Carbohydrates are broken down into glucose to provide fastrelease energy Simple and complex Stored as glycogen in liver and muscles Depending on the glycaemic index (GI) will influence when they should be eaten ie before, during, after competition Glycemic index=how quickly they release glucose into the blood High GI – rapid surge in blood glucose levels Low GI – release energy slowly Can you provide examples of simple and complex carbohydrates? Simple Complex Sugars and jams, sweets, fruit, soft drinks Potatoes, pasta, bread, nuts 2. Protein Proteins provide the ‘fabric’ for all the soft tissues of the body; skin, muscles and organs. They are therefore vital for growth and repair. Made up of amino acids Important for tissue growth, making enzymes, hormones and haemoglobin Proteins can be broken down to produce energy as a last resort Maximum of 10% of energy released is derived from protein 3. Fats Fats contain many calories and can be stored for slow-release energy. • Major source of energy in the body at rest and during lowintensity exercise – essential for good health Type of Fat Explanation Saturated Can raise cholesterol levels and increase risk of obesity and heart disease Butter and cheese Monounsaturated Can reduce cholesterol levels Olive oil, peanuts Polyunsaturated Reduce cholesterol – less so than monounsaturated Soya beans, avocados, nuts 4. Vitamins Vitamins help the body grow and function properly, for example: Vitamin A – Keeps the skin healthy and maintains good eyesight and night vision. The body is unable to produce most of the vitamins required to maintain health (with the exception of Vitamins D & K) Each vitamin has a particular function and individual requirements (RDA) vary depending on age, gender, state of health and exercise levels Vitamins help to release energy from the breakdown and synthesis of carbohydrates, fats and protein Promote a healthy immune system Vitamin C – Keeps the skin and gums healthy, prevents scurvy, and also helps heal wounds more quickly. Citrus Fruits Other Fruits & Vegetables 5. Minerals Like vitamins, these help the body grow and function properly, for example: Iron – Helps improve the transport of oxygen around the body, by increasing haemoglobin in the red blood cells. This prevents anaemia. Inorganic compounds that are vital for effective cell functioning Calcium – strong bones and teeth, muscle contraction Sodium, potassium and chlorine help to maintain correct exchange of nutrients and waste products into and out of the muscle cells 6. Fibre Fibre is indigestible plant material, which gives the gut bulk, against which the muscles can push. This helps prevent constipation. Department of Health suggest an athlete’s diet should consist of between 18g and 24g of fibre per day Some soluble fibres found in pulses, fruit and vegetables can reduce cholesterol levels and control blood glucose levels by slowing the absorption of glucose 7. Water As a large amount of the body is water, we need to constantly replace that which is lost through urine, sweat and breathing. Water can be obtained through the food and drink you consume: Up to 60% of body weight is comprised of water Blood plasma is predominantly composed of water – transports oxygen and nutrients, removal of waste products Losing up to 2% of your body weight can impair performance by 1020% During exercise, the production of water increases (water is a byproduct of the aerobic system) but at the same time a lot of water is lost through sweat. The volume of water lost depends on the external temperature, the intensity and duration of the exercise and the volume of water consumed before, during and after exercise. Water is important to maintain optimal performance Dehydration Increased body temperature / overheating Reduced sweating / reduce blood flow to skin Increased blood viscosity / blood becomes thicker / reduction in blood plasma Increased heart rate / cardiovascular drift Lower blood pressure Lower cardiac output / stroke volume / venous return Transportation of oxygen / carbon dioxide less efficient Loss of electrolytes / possible cramp Headaches / dizziness / fainting Exam Question To be more effective in physical activity, performers will consider their lifestyle choices. Diet is one lifestyle choice. (i) What do you understand by the term balanced diet? (1) (ii) Briefly explain how two different named classes of food in an athlete’s diet will aid his / her performance. (2) (Total 3 marks) (i) Sufficient / enough / correct amount of each component Idea of correct rather than lots (ii) Sufficient carbohydrates for energy First two answers Sufficient fats for energy What and why Sufficient protein – (muscle) growth / repair development Sufficient minerals – bone formation / muscle function / increased (energy) metabolism / electrolyte balance / blood formation / equiv Sufficient vitamins – increased (energy) metabolism / blood formation / equiv; Sufficient water – medium for reactions / lubricant / regulate temperature / avoid dehydration HMK TASK: Produce a poster with two images reflecting one strength based sport and one endurance based sport- Explain how their diets would differ in order to compete effectively in the sport. STRENGTH VS ENDURANCE The weightlifter would have a diet high in________ because it will help_____________ The marathon runner would have a diet high in________ because it will help_____________ Diets for Sports Requiring Strength Sports involving strength include: weight lifting, shot put, discus, boxing and judo. In these sports, the athlete will rely on a particular type of strength to perform well. As a result, they will undertake a great deal of weight training to help their muscles become larger (hypertrophy) and so improve strength. In order to develop better levels of strength, athletes will also need to eat a diet which has a greater percentage of protein Athletes may also include special protein supplements in their diet. Diets for Sports Requiring Stamina Sports involving stamina include: Marathon running, cycling, distance swimming or walking. In these sports, the athlete requires a high level of stamina to perform well. As a result, they will undertake a great deal of endurance training to help improve their ability to keep going for long periods of time. In order to supply the energy, athletes will also need to eat a diet, which has a greater percentage of carbohydrates Before a big event, athletes will also begin ‘carbo loading’. Summary of Special Diets for Sport High Protein Diets This will help the person increase muscle and so develop greater strength. High Carbohydrate Diets This will help the person increase energy levels and so develop greater stamina. What to eat prior to exercising/competing: Carbohydrate Loading This technique enables the athlete to build up the supplies of ‘fuel’ stored within the body, and so ensure they are able to produce the energy necessary to complete the competition, event or training session. How do you ‘Carbo Load’? Step 1 – This involves reducing the carbohydrate stores in the body by eating a diet high in fat and protein. This stage would start a week before the event Step 2 – For the 3 days immediately before competition, a diet high in carbohydrates is eaten. This helps to increase the body’s stores of carbohydrate in the form of glycogen. This enables the muscles to work for longer periods.