Your Personal Health and Well-Being

1. Your Personal Health and Well-Being Diet, work and rest 2/3/2011

2. Diet • LEARNING OBJECTIVES • Know what makes a balanced diet. • Understand the functions of each component of a balanced diet. • Explain the importance of timing dietary intake (food) when performing. • Understand the mechanisms for special sporting diets.

3. How would you describe a balanced lifestyle? • Do you think YOU have a balanced lifestyle? • Would you describe your diet as healthy? WHY? • Why would a 400m runner and a triple jumper have different diets? • What would you eat before your event?

4. Why do we need to exercise, eat (diet), work and rest?? • Happiness and well being • £££, motivation, opportunity • Fitness to work and enjoy life • Balance ‘All work and no play make Jack a dull boy’

5. 7 Components of Diet; • Carbohydrates • Proteins • Fats • Vitamins • Minerals • Fibre • Water

6. CARBOHYDRATES… 2 Types Carbohydrates contain the fuels that provide us with energy to sustain our performance

7. Energy stores

8. PROTEINS • Make up 15% of calories. • Helps us grow and repair muscle.

9. FATS • Fats make up 30% of calories • Fats give us lots of energy and keep us warm, however if our body receives a large amount of fat there is a risk of heart disease and obesity. • Examples are…

10. VITAMINS Regulate chemical reactions in the body, and helps release energy from food. helps protect cells and keeps them healthy helps the body absorb iron from food A Bones, Teeth & Skin D Strong Bones Vitamins C Skin

11. MINERALS (calcium and iron) • Provide structure in forming teeth and bones. • Iron is also a necessary for levels of haemoglobin to help prevent Anaemia.

12. Dietary Fibre Fibre is NOT a nutrient. Helps your digestive system Lots of fibre in fruit, vegetables and whole-grain foods. WATER & DIETARY FIBRE Water This is needed to Hydrate the body. Water is lost in your breath, sweat & urine If you drink too much water your kidneys will produce more Urine to get rid of excess. 2 %

13. This is why some people may eat less food but actually put on weight, whilst others appear to be able to eat anything without putting on a pound. Males between 15 and 18 need about 2750 calories a day. Females between 15 and 18 need about 2100 calories a day.

15. Elite performers diet http://www.guardian.co.uk/lifeandstyle/video/2008/aug/15/jon.henley.breakfast 1200 calories per day Why does Michael Phelps need this much food?

16. Elite performers diet • Why isn't Michael Phelps overweight? • Is his energy intake balanced with energy output?

17. 5 min Task Diet Plan Note down either: What YOU would typically eat before a sporting event OR What a specific sports person may eat before a sporting event Finished? Explain WHY that food is eaten?

18. The Importance Of Timing....

19. The Importance Of Timing.... • Blood shunting (of cardiac output): • During exercise: • MORE oxygen and blood gets delivered to the working muscles. • Therefore, LESS blood and oxygen delivery to the digestive system. • Distribution of blood changes to the demand. • for example: High intensity = more blood Important to time food intake prior to event, so energy from food can be released and delivered to the working muscles.

20. Special Diets • The general diet for an athlete is; • HIGH IN CARBOHYDRATES, • LOW IN FAT, • With a high fluid intake, including energy drinks. What type of diet would each of these sports need?

21. Special Diets High Protein High CHO = CHO Loading • More CHO (complex) eaten days before event • Function: • Increase muscle size = muscle hypertrophy • Decreases fat storage in body • BUT...... Diet increases cholesterol = heart disease and obesity • Increase glycogen stores in body = more energy • Reduce fatigue, improved performance

22. Special Diets And Timing • Summary: • Important to time dietary intake due to blood shunting • Blood shunting = more blood flow to working muscles • less blood flow to digestive system • Athletes require ‘special diets’ to suit their needs • Carbo-Loading provides high energy= distance events • High protein increases muscle size = strength events BUT causes high cholesterol • What foods would you need AFTER an event? • WHY? 1) Now, go back and amend your diet plans.

23. Task Look at the images below and think about the characteristics of each body type (shoulders, hips, body fat, muscles) Write down at least 3 sports or sporting positions that are most suited to these body shapes.

24. Learning Objectives 1). Describe the different body types (somatotypes). 2). Explain the effect each somatotype has on participation and performance.

25. Mesomorph A mesomorph body shape hasthe following characteristics: • Wide shoulders. • Narrow hips. • Muscular body, arms and legs. • Very little body fat. The word ‘Muscular’ will help you remember the body shape of a Mesomorph.

26. Ectomorph The ectomorph body shape has the following characteristics: • Narrow body. • Thin body, arms and legs. • Little body fat. • Very little muscle. The word ‘Thin’ will help you remember the body shape of an ecTomorph.

27. Endomorph An endomorph body shape hasthe following characteristics: • Wide hips • Narrow shoulders • Fat arms and legs • Fat body The word ‘Dumpy’ will help you rememberthe body shape of an enDomorph.

28. Task Think again about the characteristics of each body type. In your pairs you must note down at least 2 sports/sporting positions that you think each body type would be most suited to.

29. Generally, people tend to be a mixture of the 3 basic body types. However, those who play sport at a high level tend to have a high mesomorph score, since strength is usually important in all sport. An Average Person An Athlete

30. However, certain body types are often more suited to particular sports… Endomorph Sports where a largesize is an advantage would suit an endomorph; they need to be strong but not necessarily that mobile. Examples: Shot putter Sumo Wrestling

31. Ectomorph Ectomorphs have an advantage in sports where being light and slim is an advantage, such as: High Jump Long Distance Running/Steeplechase

32. *TASK* Drag the numbers to the most appropriate place on the graph.

33. Match the words to the definitions Overweight People who are very overfat People who have more body fat than they should have overfat Having weigh in excess of normal; not harmful unless accompanied with overfattness obese AND THE MOST HARMFUL IS…?

34. Which food groups are shown below?

35. Which food groups provide us with the most energy?

36. Homework • Make your own isotonic drink: - 50-70g sugar One litre of warm water Pinch of salt 200ml of sugar free squash Mix, cool and drink • Research the term ‘Carbo loading’