- 1.H3.7 Physical Education Unit Introduction
2. What Will We Be Learning
- Patterns of Participation & Motivation for sports
3. Practical Classes
- Prac Classes will be held each Friday Periods 4 and 5 unless
otherwise mentioned
- You are required to bring all necessary gear
4. What Types of Sports?
- We will aim to participate in a variety of Sports For Life
- These include sports such as
5. SPORTS NUTRITION 6. IS BASED UPON
- The basic principles that govern general nutrition
- That is, a balance of all nutrients, a variety of food and
moderation of the intake of that food.
- With that in mind, the importance of the training diet has been
recognised.
7. THE TRAINING DIET..
- Athletes now understand that they must eat well to ensure
maximum return from heavy training schedules.
- The competition diet is established providing athletes with
knowledge of special eating practices, before, during and after the
event to maximise their performance.
8.
- Each sports person will have different dietary requirements
depending on
- Environment for training and competition
9. GENERAL PRINCIPLES OF SPORTS NUTRITION
- Recommended balanced diet for average sports person is.
- Recommended balanced diet for more strenuous athlete is
10. GUIDELINES FOR ASPORTS PERSON DIET
- Increase complex carbohydrates
- Ensure adequate protein intake
- Decrease/eliminate alcohol
11. COMPETITION DIET
- It is important to understand nutritionally related factors
that cause fatigue & reduced performance.
- These being : - depletion of muscle stores&dehydration
12. STRATEGIES TO REDUCE, DELAY OR OFFSET THESE FACTORS
- General preparation of energy stores
- (increase carbohydrate intake to ensure natural storage
capacity)
- Carbohydrate loading for endurance events
- (gradually reduce training early in the week, maintain normal
diet to maintain carb levels reduce training further and consume
high level of carbohydrates
- (ensure that glycogen stores are topped up for strenuous
exercise, adequate hydration)
13. STRATEGIES CONT..
- Carbohydrate supplementation (marathons)
- (generally in fluid form in small amounts and frequent
intervals this maintains blood glucose levels and spares muscle
glycogen)
- (first 15 min after exercise eat foods high in glycogen eg
fresh fruit, lollies..
- Following two hours meal high in complex carbs &
protein
14.
STARCH SUGARS BREADS, CEREALS, RICE, PASTA AND POTATO TABLE
SUGAR, HONEY, FRUIT SUGAR, LOLLIES, SOFT DRINK AND BEER 15.
COMPLEX (contain other useful nutrients) Preferred option for
carb intake due to being an efficient energy source, readily used.
Stores depleted quickly so need to be replaced frequently SIMPLE
Carbohydrates stored as GLYCOGEN in the muscles and liver. Muscles
cannot perform without it. Therefore need to be replenished 16.
QUESTIONS.
- What factors affect the dietary requirements of a sports
person?
- What is the difference between the average athletes intake of
carbs, protein & fat and that of an athlete of strenuous
activity?
- List the guidelines for a sportspersons diet?
- Explain the role of the pre competition meal and carbohydrate
loading?
- List some main sources of complex carbohydrates.
17. Team Sports (football, netball etc) Fats Breads, cereals,
rice, pasta, fruit & vegetables Sources Transport other
nutrients, cells, hormones & wastes around the body Builds and
repairs all body cells Marathon (Long in duration) Walking, mowing
lawns Secondary energy source when CHOs are used Animal Products
meat, chicken etc (saturated) Plants Avocado (unsaturated) Function
Beef, lamb, fish, chicken, eggs CHO All Water Sports of primary use
Supply essential fatty acids that form membrane of cells. Vital in
hormone production Protein The bodies main source of energy to
carry out every-day activities Straight from a tap/bottle, fruits
(oranges, pears) 18. All Transport other nutrients, cells, hormones
& wastes around the body Straight from a tap/bottle, fruits
(oranges, pears) Water Walking, mowing lawns Secondary energy
source when CHOs are used Supply essential fatty acids that form
membrane of cells. Vital in hormone production Animal Products
meat, chicken etc (saturated) Plants Avocado (unsaturated) Fats
Marathon (Long in duration) Builds and repairs all body cells Beef,
lamb, fish, chicken, eggs Protein Team Sports (football, netball
etc) The bodies main source of energy to carry out every-day
activities Breads, cereals, rice, pasta, fruit & vegetables CHO
Sports of primary use Function Sources 19.
- Working in Groups of 2 or 3 you are to create a poster
detailing the suggestions of healthy eating
- Posters will be a reference guide for future activities