To know the seven food classes, BMR and Percentage body fat.

Begin to think about this in terms of a balanced diet, and elite athlete.

Write down the last three meals you can remember.

Now write down an estimated percentage of what they had in them for exampleType of Food?

Bacon sandwich

What classes it has in it?

60% Carbohydrate30% Protein8% Fat (saturated fat)2% Fat (unsaturated)

Healthy diets are balanced in the context of

Proteins – build muscle and cells

Carbohydrates- starch and sugars - energy

Fats – cell membranes and energyMinerals and vitamins - health

Fibre – helps to keep the digestive tract efficientWater – hydration of the body

On the next sheet you need to make notes on the correct terms as they come up on the power-point.

Key words : - Vitamins, BMR and Percentage Body fat, Folic acid, Fibre, Minerals, Proteins, Fats, Carbohydrates, Water.

These maintain our body’s energy stores.There are two Types a) Sugars Simple

b) Starch ComplexContain hydrogen, carbon and oxygen.

These break down to Glucose which is used for energy.

Or they are converted to Glycogen and stored in the liver.

Regulated by insulin and glucagon. Insulin decreases glucose sugar. Glucagon increases blood glucose. Adrenalin also increases blood sugar.

A diet should contain more complex carbohydrates such as Pasta, potatoes and rice, rather than simple carbohydrates such as confectionary and chocolate. These also contain fat. This is the problem with simple

carbs.

Glycaemic index is the effect different foods have on blood glucose levels.

Provide a continuous supply of energy during exercise.

Fats can be used for energy. The fitter you are the more

readily your muscles burn up fats instead of Glucose.There are 3 types. Make up about 30% of your total diet.

Saturated fats. (11%) Mostly come from animal products such as butter, lard, cheese & meat fat.

Saturated fats should be avoided they provide no positive benefit.

Monounsaturated fats. (13%) These have the greatest health benefits. The richest sources are olive, hazelnut & almond oil. Also avocados, olives, nuts & seeds.

Polyunsaturated fats. (6%) Always in liquid form. Rich sources include vegetable oils & oily fish.

It’s a good idea to replace Polyunsaturated fats with Monounsaturated fats.

Triglycerides: - Simple fats formed from three fatty acids and one glycerol, stored in adipose cells.

Main source of energy during rest and light exercise.

Insulate the body.Protect organs.Energy released through the

oxidation of free fatty acids.

When proteins have been digested, they go via the bloodstream as Amino Acids.

Then into the liver where they are processed.

Proteins are used to build & repair muscles & other tissues, & make blood.

It can also provide energy – if the body runs out of carbohydrates & fats.

Found in 2 types of food.1) Animal protein is found in meat, poultry

& fish, and in dairy products.2) Plant & vegetable protein is found in

pulses, nuts and cereals.

Inorganic elements required for body functions such as energy metabolism and nerve function.

Eg :- calcium, magnesium, phosphorus, sodium, potassium and iron.

Complex compounds that have a variety of functions including energy metabolism and formation of tissues.

Vitamin A, D, K are fat soluble vitamins

Vitamin B1, B2. Niacin, B6, B12, are water soluble vitamins.

Comprises of edible parts of plants that are not broken down and absorbed by the small intestine.

Insoluble fibre helps to keep your digestive tract in working order.

Soluble fibres contribute to lowering cholesterol.

60% of a person is made up of water.

Sweating can impair performance by as much as 20%.

Blood becomes thicker with less water (viscous).

Used in all transportation and creates the medium in which all reactions take place.

Basal metabolic rate: - The amount of energy you need to perform the basic bodily functions.

Percentage body fat is total fat divided by your weight.

Essential body fat is 3-5% for men and 8-12% for woman.

Ideal body fat 14-17 men24-29 women

To maintain your weight

Energy intake = energy output

Does a bricklayer need to eat more than a teacher?

Do Eskimos need to eat more high energy foods than us?

Effects on this?

Calorie: - The amount of heat required to raise 1g of water by 1 C

Know what a balanced diet is and start to research how an elite performers diet differs.

Exam questions

Objectives

1.Re-cap and understand the seven food classes.

2.Develop knowledge on a balanced diet and how an elite athletes diet will differ.

3.Acquire knowledge on obesity and how to measure fat percentage.

Get out homework and compare your balanced diet with other peoples. There should be slight differences.

Discuss what you found out about nutrition for your sport, what does your sport need more of? When?

Complex needed why?Water needed why?400-500 ml needed before, 150-200

every 20 mins during. Continuing after exercise.

Carbohydrate window following day after a big event or training.

Sports drinks

What Macronutrients? Why?

Why does the amount of carbs eaten effect protein consumption?

Extreme mesomorph

Extreme endomorph

Extreme ectomorph

High JumperMale GymnastWeightlifterBasketball PlayerDistance RunnerSumo wrestler

Obesity defined as ‘ an accumulation of excess body fat to an extent that may impair health’.

BMI of 30 or more23 % obese and 40% are overweight.

Write down with a pair causes of obesity there are 6 slightly different ones!!!

Over ConsumptionReduced energy expenditure Imbalance in the energy balance.Poor DietGenetic causesSocio-economic factors

Now write down the health risks you can think of and why?

Coronary heart diseaseVascular diseasesStrokesDiabetesOsteoarthritisSome cancers such as colon cancerPsychological disorders such as

depression.

You will now learn an area of nutrition and teach it to a partner. Questions by your partner need to be asked to try and catch you out they will have notes. 10 minutes to learn a area from:

Macronutrients, micronutrients including water, BMR Percentage body fat an how used in sport +what effects them, balanced diet against elite performer, obesity.

Nutrition exam so far, will last 30-45 mins then we need to go through it. Revision.

Apply your knowledge: What general nutritional advice would you give to an obese

adult who wished to lose weight? From chapter one and the information from chapter six

think about prescribing a 6-week exercise programme for an obese adult. What factors do you need to consider in preparing the

programme? How would you apply the principles of training? State the type of exercises you wish to include and give

reasons for each chocie.