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PHYSICAL EDUCATION 11 - Diet and Nutrition
This document discusses diet and nutrition for physical education. It covers the components of a balanced diet including carbohydrates, fats, proteins, vitamins, minerals, fiber and water. Carbohydrates are the main source of energy while fats provide energy when carbohydrate stores are low. Proteins are used for building muscle and repairing tissue. The document also discusses energy balance, dehydration, and guidelines for daily calorie needs based on factors like age, sex and activity level.
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PHYSICAL EDUCATION 11 - Diet and Nutrition
- 1. PHYSICAL EDUCATION 11 DIETAND NUTRITION Marvin B. Broñoso PE & Health SHS Teacher 0918 6975164
- 2. TOPICS COMPONENTS OF BALANCEDDIET 01 ENERGY BALANCE 02 VITAMINS AND MINERALS 03 FIBER AND WATER FUNCTION 04
- 3. COMPONENTS OF BALANCEDIET STAY HEALTHY AND STRONG
- 4. Like a car,our bodies rely on the ‘fuel’ that we put into our ‘tank’. A good diet helps our bodie s to stay healthy and gives us the energy that we need to exercise. The amount and type of food that we eat on a dai ly basis is very important to both health and perfor mance. Using the wrong type or am ount of fuel can seriously af fect how our bodies perform .
- 5. A good dieton its own will not make you more skilful or fit as a performer, but it wil l help you make the most of your abilities . Participation in sport or exercise requires energy. This energy is obtained from the food that we eat. In order to optimize our performance, it is important that we have an appropriate and balanced diet.
- 6. A balanced diet Everyone,whether involved in sport or no t, should try to eat a healthy, balanced diet. A balanced diet includes all the thing s that your body needs. To achieve this, you need to eat a range of different types of food in the right proportions. If you eat a balanced diet, you will get the energy and nutrients required to participate in exercise and to recover from it quickly. This pie chart shows the various different food groups in their recommended proportions.
- 7. When considering whereto get the energy needed for sport, it is more helpful to think a bout food in terms of what molecules it contains, rather than where it comes from. Energy in food comes in three main forms: The body also requires vitamins, minerals, fibre and, of course, water in order to function properly. Fats Proteins Carbohydrates
- 8. Carbohydrates are thebody’s main source of energy. They come in two kinds: Simple carbohydrates (sugars) These can provide a lot of energy for immediate use, but contain no other useful nutrients. Starchy foods often also contain lots of useful vitamins, min erals and fibre. Complex carbohydrates (starches) These are good sources of energy. The body can easily store energy from carbohydrates for rapid use by the muscles, so they are particularly important for athletes.
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- 10. Complex carbohydrates shouldprovide around half of your daily energy needs. If you are performing strenuous exercise, this should increase to 60–70%. glucose oxygen energy respiration If you eat too much carbohydrate, however, the body will store it as fat. Energy from carbohydrates is converted to a substance called glycogen. This is stored in the liver and the muscles. When energy is needed, the body change s the glycogen to glucose which is used by the muscles during respiration.
- 12. Carbohydrate loading Marathon runnersand other endurance athletes often use a technique called carbohydrate loading. 7 days before event – energy st ores are completely depleted a s training intensity peaks. 6–4 days before event – athletes stick to a low-ca rbohydrate, high protein diet, keeping glycogen s tores low. 3–1 days before event – athle tes swap to a carbohydrate-ri ch diet to build up glycogen st ores again. Night before event – athl etes often have a large c arbohydrate-rich meal, so metimes referred to as a pasta party. This process is designed to trick the body into storing extra glycogen in the liver and muscles.
- 13. Fats Fats are alsoused for energy, but only when stores of carbohydrate run low. Weight-for-weight, fat contains m ore than twice as much energy as carbohydrates or proteins. Howev er, lots of oxygen is required to re lease this energy. This means that energy can only be released slowly from fats. Fats supply the energy we need for endurance activities.
- 14. There are twotypes of fats: Unsaturated fats – these are usually found in foods such as fish oils, cooking oils and sunflower seed oil. Saturated fats – these are usually found in foods such as milk, butter, cheese and meat. Saturated fats can be converted into cholesterol by the liver. High blood cholest erol is linked to heart disease. For this reason, no more than 10% of your energy should come from eating sat urated fat.
- 15. Fats Because fat containsso much energy, you can easily eat more than your body needs. Excess fat is stored as body fat, causing weight gain. In some sports like sumo wrestling and shot-putting, extra bulk can be an advantage . However, for most performers, extra body fat will hamper their performance. If your body weighs more, it is more difficult to move. Sportspeople who need to move fast, like runners and games players, should limit the amount of fat in their diet.
- 16. Foods containing fatsButter Margarine Cookingoil Meat Sausages Cakes Cheese Cream
- 17. Proteins are usedto generate energy only when the body has exhausted its stores of carbohydrates and fats. The protein you eat is broken down into amino acids and used by the body to build cells, make blood and repair and replace tissue. Your body cannot make all of the different types of amino acid that it needs – you have to consume some of them in the food that you eat. Proteins are very important in the body for other reasons. Our muscles and other tissues are made from proteins. The body manufactures proteins from amino acids. Proteins are made from se quences of amino acids.
- 18. Proteins are especiallyimportant for sportspeople who need to build up large, powerful muscles. Performers in sports like weightlifting, rugby and sprinting can benefit from a protein-rich diet. Proteins are also needed by performers who are recovering from injury in order to repair damaged tissue.
- 19. Foods containing proteins Meat Eggs Lentils Chickpeas Nuts Fish
- 21. Age – asyou grow up and your body gets larger, it requires more energy. However, after the age of about 40, your metabolism slows down and you don’t need to eat as much. The amount of energy required varies from person to person. It depends on a number of factors: Lifestyle – the more activity you do, the more energy you will require. Sex – males usually require more energy than females because they tend to be more heavily built. Size – larger people require more energy to keep their bodies functioning and to move them around.
- 22. As we know,our bodies obtain energy from carbohydrates, fats and proteins. Let’s compare the energy we obtain from these nutrients: 1 gram of carbohydrate = 17.1 kj 1 gram of protein = 18.2 kj 1 gram of fat = 38.9 kj How much energy is there in 30 grams of carbohydrate? How much energy is there in 15 grams of fat? Would the fat or the carbohydrate be a better source of energy for a middle distance runner?
- 23. The body usesenergy all the time just to keep warm, keep the heart beating an d the lungs breathing. The Basal Metabolic Rate (BMR) is the amount of energy we require just to sta y alive, awake and warm. To move around, digest food and exercise, we need even more energy. This is called our working energy. Our working energy depends on how active we are. Total energy needed = basal metabolic rate + working energy This can be measured in either kilojoules (kj) or kilocalories (kcal).
- 24. Individual energy needsper day (kcal) Male (kcal) Female (kcal) Child – 6 months 700 650 Child – 8 years 1970 1740 16 year-old 2700 2100 Adult working in an office 2500 2150 Adult doing heavy physical work 3350 2550 A retired person aged 75 years 2150 1700 Why do you think that, on average, adult males working in offices need fewer calories than 16 year-old males?
- 37. When you participatein sport and other activities, you burn extra energy. The amount of energy you use will depend on: what type of exercise you do how long you exercise for how hard you exercise. Here are some guidelines for the energy used in different activities: Activity Kcals per hour Ironing 140 Walking briskly 300 Swimming 400 Tennis 490 Jogging 600
- 38. ENERGY BALANCE STAY HEALTHYAND STRONG ENERGY BALANCE
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- 44. Your body needsvitamins to help it work normally. Vitamins are needed for many functions including: releasing energy from food repair and growth of tissues resisting infection and disease regulating chemical reactions in the body. Fruit and vegetables contain a lot of vitamins.
- 45. Vitamin Found inWhy is it needed Vitamin A Vitamin C Vitamin B1 Vitamin D This table gives information about some important vitamins: Eyesight, healthy skin Healthy teeth and gums, avoiding scurvy Breaking down carbohydrates Absorbing calcium and phosphorous, avoiding rickets Animal products. Also made in the body when the sun shines on the skin Whole-grain foods, nuts a nd meat Fruit (especially citrus fruits) and vegetables Fish, milk, vegetables, eggs and cheese
- 46. Minerals are basicelements that are found in the air and the earth. The body needs small amounts of certain minerals in order to stay healthy. Mineral Found in Why is it needed Calcium Iron Iodine Vegetables, dairy products and dried fish Red meat, liver, beans, lentils and green vegetables Seafood and dairy products Keeping bones and teeth hard Making blood, preventing tiredness and anaemia Maintaining the thyroid gland
- 47. WATER AND FIBERFUNCTION IN OUR BODY
- 48. Fruit, vegetables andwhole- grain cereals are good sources of dietary fibre. Fibre is actually a substance called cellulose. It is found in the cell walls of plants. Fibre cannot be digested, but it is required to aid the smooth working of our digestive system. People who eat too little fibre often suffer from constipation and may run a hi gher risk of bowel cancer.
- 49. The body ismainly composed of water. Approximately 60% of an adu lt’s weight and approximately 80% of a child’s weight is ma de up of water. It is vitally important that you drink enough water. Dehydration can seriously da mage performance. 60% 80%
- 50. Water plays anintegral part in regulating our body temperature when exercising. When we exercise, the body secretes water as sweat. As the sweat evaporates off our skin, it takes heat with it, helping the body to stay cool. We also lose water through breathing This is why glass mists up when we breathe on it – the water vapour in our breath condenses on the cold sur face.
- 51. The more youexercise, the more water you should drink. Performers exercising in hot climates may need to drink up to 2 litres of water per hour! If you lose too much water, you could become dehydrated which can cause illness and, in extreme cases, death. Being dehydrated can severely affect performance. Dehydration, equivalent to losing as little as 2% of body weight, can result in impaired performance responses.
- 52. Drinking adequate amountsof water regularly throughout the day can help to protect health and contribute to well-being. Drinking plenty of water can help prevent a range of health problems including headaches, bladder, kidney and bowel problems and even cancer. Water does not contain sugar, additives, sweeteners, acids or caffeine, all of which are associated with health problems. Water can aid learning – when you are thirsty, mental performance deteriorates by 10%. It is easier to concentrate when you are not distracted by effects of dehydration such as thirst, tiredness and irritability.