Download 1 - Goffs School

1.1.5 - The link between
exercise, diet, work and rest
Exercise, diet, work and rest
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It is important to understand the conection between exercise,
diet, work and rest. Each has an equal part to play in ensuring
happiness and wellbeing.
We all need to work to cahallange ourselves, create
oppertunity and to provide finance to maintain the lifestyle we
want.
We need to exercise to keep fit and healthy and allow us to
work succesfully and enjoy life in our free time.
Adequate rest maintains a balance between the two and
allows us to function at our best.
Finally a balanced diet provides all the essential nutrients our
body needs for health, fitness, strength and wellbeing.
A Balanced Diet
Eating a balanced diet is an important part of a healthy active
lifestyle.
o
What makes up a balanced diet is slightly different for
everyone. E.g. someone with an active job or who exercises a
lot will need far more energy than someone who does little
movement day to day in comparison.
A 'balanced diet' contains the best ratio of nutrients to match your
lifestyle.
You get nutrients from lots of different food groups. The proportions of each
for the avarage person are shown in the pie chart below:
For every physical activity the body requires energy and the
amount depends on the duration and type of activity.
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Energy is measured in kcal and is obtained from the body
stores or the food we eat.
The body needs energy all the time even when we sleep. The basic
energy needed to keep the body functioning is called the BMR
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Basal Metobolic Rate - (BMR) - the amount of energy our
body needs to function and work if at rest.
Your BMR varies from person to person depending on a few factors.
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Lifestyle
The amount of activity you do. People who exercise regularly or are active
generally have a higher BMR as there body works when they are at rest.
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Age
When your young you are still growing and have a higher BMR usually than
adults
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Size
The bigger you are the more energy is required to keep the body functioning.
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Sex
Males usually need more energy to function than females.
If you would like to calculate your BMR or if you are interested in calculating
how many calories you burn each day have a look at the folowing sites.
Calories per hour site - fill in your detail to calculate your BMR
Sparkteens is a website to help you monitor your food intake and activity
level. Free to join and can help if you want to look at monitoring a balanced
diet.
The 7 components of a
balanced diet
Remember Fat Men Can't Play Football Very Well
Fat
Minerals
Carbohydrate
Protein
Fibre
Vitamins
Water
To function well the body needs all of these nutrients. Monitoring what you eat
and making sure you get the right balance of each is essential to have a fit and
healthy lifestyle.
Professional athletes pay special attention to the diet they eat to make sure they
are fuelling their body properly and performing at their best.
You need more of some nutrients that others
Macro Nutrients
Your body needs lots of Macro nutrients.
Macro nutrients provide your body with energy - They are:
Fats
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We all need some fats in our diet!
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Fats are also used for energy, but only when stores of carbohydrate run
low.
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Fat provides very slowly released energy
Saturated fats (bad fats - avoid)
Excessive amounts of fat are found in saturated animal fats and
trans-fatty acids. These types of fat raise cholesterollevels and
increase your risk of many chronic diseases, such asheart
disease, stroke and certain cancers.
Saturated fats are solid at room temperature and are found mainly
in the following animal and dairy products:
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meat
butter
cheese
cream
lard Eggs (yolks)
full fat milk
suet and dripping
full fat yoghurt
Saturated fats are also found in hard margarines that are formed
by the 'hydrogenation' of vegetable oils.
•Hydrogenation increases the shelf-life of food, but it also creates
trans fats (trans-fatty acids) that are harmful for health.
•Hydrogenated margarine or butter is often used for making cakes,
biscuits and pastry.
Unsaturated (Good fats)
Unsaturated fats are generally liquid at room temperature.
•They come from vegetable sources and are also found in oily fish
and in soft margarines labelled 'high in polyunsaturates'.
•Unsaturated fats contain essential fatty acids that cannot be
manufactured by the body. This means you need to get them from
food.
Good sources of unsaturated fats include:
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avocados (a quarter of avocado contains 5g of unsaturated
fat)
unsalted nuts (cashew, brazil, pecan, walnut)
seeds (pumpkin, sunflower, sesame).
salmon
tuna
trout
sardines
mackerel
pilchards
Protein
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Proteins are used to generate energy only when the body has exhausted
its stores of carbohydrates and fats.
Protein also allows us to grow and repair muscle
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Proteins are especially important for sports people who need
to build up large, powerful muscles as they are used to repair
muscles and soft tissue.
Most important for sports people to have a high protein diet!
Sources of Protein
In terms of healthy eating, you should aim to eat a diet with a higher proportion
of plant proteins than animal ones.
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Many animal proteins are high in saturated fat or cooked with a lot of
fat (oil, lard, dripping).
Studies have linked eating a lot of red and processed meat to an
increased risk of bowel and stomach cancer.
Plant-based proteins are low in fat and high in fibre,vitamins and
minerals.
Plant proteins contain phytochemicals that contribute towards health and
disease prevention. For example, isoflavones found in soya beans
have antioxidantproperties, thought to be important in the prevention
ofcancer and menopausal symptoms.
Carbohydrates
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Most important food type for athletes
Carbs contain the fuels that provide us with energy to sustain our
performance
Glucose in the form of Glycogen is broken down from carbs to
provide energy.
Carbohydrates come in two forms:
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Sugars - quick release (High instant energy - not so good for
healthy diet)
Complex - Slow release (good for consistent energy release &
healthy diet)
The difference between complex and simple carbohydrates.
All carbohydrates form glucose when digested. Glucose is transported around
the body via blood and taken into cells to be converted into energy.
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The pancreas gland in your abdomen secretes the hormone
insulin, which controls the uptake of glucose by your cells.
If you have any excess glucose, this is converted into glycogen
– which is stored in the liver or in fat around the body.
When your body needs more energy, a second hormone called
glucagon is secreted by the pancreas. This converts the
glycogen back into glucose, which is then released into your
bloodstream for your cells to use.
This means the body's glucose (sugar) metabolism is a cycle of
glucose, insulin and glucagon reactions.
The slower the release of glucose and hormones, the more
stable and sustainable the energy levels of the body.
The more refined the carbohydrate, the faster the glucose is
released into your blood. This can cause peaks and drops in
your blood sugar level and less stable energy levels in the
body.
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Complex carbohydrates provide a slower and more sustained
release of energy than simple carbohydrates.
In their natural form they contribute to long-term good
health, appetite control and sustained energy levels
Complex carbohydrates
Complex carbohydrates are often referred to as starch or starchy foods. They
are found naturally in foods and also refined in processed foods.
Complex carbohydrates as natural starches are found in:
Micro Nutrients
Your body needs Micro nutrients in small amounts but they are essential to
keep healthy.
Macro nutrients are needed to make all the chemical reactions in the body and
keep the body working properly - They are:
Vitamins
Your
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body needs vitamins to help it function. They:
help resist infection and disease
regulate chemical reactions in the body
help your bones, teeth, skin etc.. to grow
Vitamin A
Needed for growth and helps with vision.
Found in vegetables, eggs and liver!
Vitamin D
Needed for strong bones. Helps prevent bone softening disease
(like osteoporosis)
Found in milk, fish, eggs.
Can be produced by body in skin when in sunlight.
Vitamin C
Is good for your skin and helps body tissue to form properly and hold together.
If you don't have it you develop a nasty disease called scurvy.
Found in fruit and veg - especially citrus fruits
Minerals
Needed in small quantities but are vital for the body
Help keep bones and teeth healthy and to build other tissue. Used in various
chemical reactions.
Calcium
Needed for strong bones and teeth and also used when muscles contract.
Found in dairy (milk, cheese etc..), green vegetables and some fish.
Iron
Used in red blood cells for oxygen to be carried around body.
Found in liver, beans and green vegetables.
Water
Used by body to keep organs and systems working properly.
It is lost in your breath, sweat, urine and faeces!
You need to drink lots to replace the water your body looses or uses. If
you don't you become dehydrated and your body doesn't work as well as it
could.
Your body is around 60% water.
Fibre
You only use fibre to keep your digestive system working properly. It is not
absorbed by the body.
There is lots of fibre in fruit and vegetables.
Planning your meals
You shouldn't try not to eat for 2 hours before exercise and during exercise.
This is because of blood shunting.
It is important to eat within an hour of exercise to help replenish nutrients and
energy. Athletes also need to have high protein foods to help them start the
repair process needed after training.
Athletes plan to eat small meals but regularly throughout the day to keep the
body constantly supplied with nutrients and energy. They may try to eat every
3-4 hours when training.
Some endurance athletes or top competitors will eat small amounts of high
energy foods as they play/ compete to help keep energy levels up. e.g. tennis
players eating a banana between sets or cyclists having energy sachets during
races.
Tips for healthy living
•Your daily diet should be a balance of carbohydrate and protein. As a guide,
your plate should contain twice as many carbs as protein.
•Base each of your meals on a complex carbohydrate, such as potato,
wholemeal bread or brown rice, and include vegetables. Finish the meal with
fruit, and this should ensure you get a balance of complex and simple
carbohydrates.
•Use high fibre wholegrain cereals as part of your breakfast, and use
wholemeal bread for your toast.
•For lunch, choose lean protein, such as fish or chicken, with only a small
amount of carbohydrate to get you through the afternoon.
•Large carbohydrate meals will make you slow and sleepy so save your big
pasta meal for the evening.
•Cut down on the amount of refined white flour products in your diet, such
as white bread, pizza and white pasta and rice. The refining process
produces simple carbohydrates and many vitamins and minerals are lost.
•Fruit is naturally high in sugar, which means so are fruit juices and
smoothies. In liquid form these sugars can damage your teeth. But these
drinks count towards your five a day and contain fibre, vitamins and
minerals. To avoid tooth decay, it's best to drink them with a meal.
Blood shunting
When you exercise the body redirects blood around the body to increase the
supply of oxygen to your working muscles.
Blood is diverted away from some organs, including your digestive.
You digestive system doesn't work well without a good blood supply. If you
eat before or during exercise your more likely to get indigestion, cramp or feel
sick.
Carbo-loading
Endurances athletes use carbo-loading in preparation for races or events. They
do this by eating low carbohydrate foods but high in protein for 3-4 days 1
week before their big event. This will allow the body to repair fully and
recover from all training. 3-4 days before the final event they will eat high
carbohydrate foods such as pasta. This raises the glycogen stores in the liver
and muscles. High levels of glycogen is stored as the body is shocked into
storing as much energy as possible as it didn't get much carbohydrate earlier in
the week. This energy will then be stored for the big event.
Diet for sport
Someone training or taking part regularly in sport should have a higher
protein rich diet than the average person. This is to help their body repair
after exercise and can also be used to supply energy if needed.
Follow 40 – 40 - 20 rule
40% Carbohydrates (complex)
40% Protein (low fat)
20% Fats (mostly the good kind)
1.
Why is water provided for charity marathon runners during a race?
A
To contribute to their general wellbeing.
B
Because they are running for charity.
C
To stop their throat from getting dry.
D
To prevent dehydration.
(Total 1 mark)
2.
Which group of nutrients (A, B, C or D) can all be used to provide energy for
physical activity?
A
Fat, protein, carbohydrate.
B
Fat, carbohydrate, minerals.
C
Protein, carbohydrate, vitamins.
D
Carbohydrate, fat, fibre.
(Total 1 mark)
3.
Which of the following gives a balanced diet to maintain body requirements when
undertaking an exercise programme?
A
Carbohydrates, fibre, vitamins, minerals, water, protein.
B
Water, carbohydrates, protein.
C
Fats, carbohydrates, fibre, vitamins, minerals, water, protein.
D
Carbohydrates, proteins, water, vitamins, minerals.
(Total 1 mark)
4.
Which of the following is an important source of roughage in an athlete’s diet?
A
Fats
B
Vitamins
C
Minerals
D
Fibre
(Total 1 mark)
5.
The following are some of the important nutritional requirements of a balanced diet
A
Fats, protein, carbohydrates
B
Fats, carbohydrates, minerals
C
Protein, carbohydrates, vitamins
D
Carbohydrates, fats, fibre
Which combination of nutrients, A, B, C or D can all be used to provide energy for
physical activity?
(Total 1 mark)
6.
The following are some important nutritional requirements of a balanced diet:
A
Fats
B
Fibre
C
Carbohydrates
D
Protein
Which of these nutrients will be used to provide energy for a 100 m sprinter?
(Total 1 mark)
7.
Diet is an important factor in maintaining bone strength throughout life. Which of
the following should be included in a balanced diet to aid bone development?
A
Minerals
B
Water
C
Fats
D
Fibre
(Total 1 mark)
8.
The following nutrients should all be present in a balanced diet.
A
Fibre
B
Minerals
C
Carbohydrates
D
Protein
(a)
Which of these nutrients provides energy for anaerobic respiration?
(b)
Which of these nutrients are required to aid digestion?
(c)
Which of these nutrients aid bone development?
(Total 3 marks)
9.
The following statements were all made by year 11 students before, during or after a
rugby match.
A
I make sure I wear my gum shield during the game
B
Before making the substitution the referee checked the studs on my boots
C
I always take a bottle of water with me to matches
D
After the match I had a shower before going out with my friends
(a)
Which statement shows that the student is taking measures to avoid
dehydration?
(b)
Which statement should reduce the chance of injury to the student?
(Total 2 marks)
10.
The following nutrients should all be present in a balanced diet.
A
Protein
B
Fats
C
Carbohydrates
D
Water
(a)
Which of these provides energy for anaerobic respiration?
(b)
If eaten in excess, which of these is most likely to lead to obesity?
(c)
Which of these are required to reduce the chances of becoming dehydrated?
(Total 3 marks)
11.
Elite performers need to ensure that they eat appropriately for their sport. Which of
the following food groups should the students eat to ensure they have enough
energy?
A
Fat
B
Fibre
C
Protein
D
Carbohydrate
(Total 1 mark)
(Total 3 marks)
12.
(a)
A balanced diet consists of seven nutritional requirements; three are listed in
the box below.
Name the four remaining nutritional requirements of a balanced diet.
Protein
Water
Fats
(i)
...........................................................................................................
................
(1)
(ii)
...........................................................................................................
................
(1)
(iii)
...........................................................................................................
................
(1)
(iv)
...........................................................................................................
................
(b)
Briefly explain the role of the following when undertaking physical
activity.
(i)
Water
................................................................................................................
...................................................................................................................
........
(1)
(ii)
Fats
...................................................................................................................
...................................................................................................................
........
(1)
(c)
What is the role of protein and how does this help the performer?
Role
...................................................................................................................
.........
..............................................................................................................................
.......
Advantage to performer
..............................................................................................
..............................................................................................................................
.......
(2)
(Total 8 marks)
13.
John plays rugby at school and for a local club. He has been told by his club that he
should be more careful about the food that he eats, so he has the necessary energy to
participate and is not carrying unnecessary weight.
Fibre, vitamins and minerals are important parts of a balanced diet. Complete the
table below by:
(i)
naming four other nutritional requirements of a balanced diet
(ii)
explaining how each helps John participate in sport.
Nutritional
requirement
How this helps John participate in sport
1
2
3
4
(Total 8 marks)
14.
In order to play sport, the body uses the skeleton, muscles and joints to bring about
movement. Each joint has its own range of movement.
(i)
What type of synovial joint gives the greatest range of movement?
..............................................................................................................................
.......
(1)
(ii)
What type of synovial joint gives the smallest range of movement?
..............................................................................................................................
.......
(1)
(Total 2 marks)