GCSE LEVEL PE

1. GCSE LEVEL PE Lesson 25 & 26 Personal Health & Wellbeing Requirements of a Balanced Diet Links between exercise, diet, work and rest and their influence on personal health and wellbeing Dietary Intake & Performance

2. Homework • Make a poster identifying visual images of the seven different food groups. • Identify the importance of each food group and the influence on sport. • On a separate sheet identify three different sports stars. • Identify two important food groups in that athletes diet. • State one reason why each food group is important to the athlete.

3. Define the term diet. How many of the 7 factors of a balanced diet can you identify? CONNECTOR

4. Key Words Carbohydrates Fats Protein Minerals Vitamins Water Fibre Macro nutrients Micro nutrients Carbo-loading Blood shunting

5. Big Picture You will understand the links between exercise, diet, work and rest and their influence on personal health and wellbeing. You will be able to explain the factors of balanced diet which are important to a healthy lifestyle.

6. Learning Outcomes All pupils will be able to explain the relationship between exercise, diet, work and rest. All pupils will be able to identify the seven factors of a balanced diet. Most pupils will know the importance of each of the seven factors and identify the classifications of macro and micro nutrients. Most pupils will be able to explain carbo-loading and the importance of timing to eat to maximise performance. Some pupils will be to explain why an individuals diet is affected by the sport that they are training for.

7. Exercise, diet, work & rest • Discuss with the person next to you the following questions? • Why do people need to exercise? • Why do people need to have a balanced diet? • Why do people need to work? • Why do people need to rest? • How are the all linked together?

8. ESSENTIAL COMPONENTS OF A BALANCED DIET • Carbohydrates • Protein • Fats • Minerals • Vitamins • Fibre • Water 7

9. REVISION STRATEGY • C • P • F • M • V • F • W an urple ish ark ery at hales?

10. TASK - 1 • Make up your own mnemonic to help remember the list. • The letters you need to use are: C, P, F, M, V, F, W • If it helps you can change the order of the letters. • Try to make it personal, a little bit strange, and have a visual image.

11. Macro NutrientsCarbohydrates & Fats • Carbohydrate (50% of daily diet) • Complex carbohydrates (Starches) • Bananas, brown rice, wholemeal bread, wholemeal pasta, nuts and potatoes • Simple carbohydrates (Sugars) • Fruit, vegetables • Refined sugars found in sweets, biscuits, cakes, chocolate • Stored in the muscles and liver as glycogen. • Energy need to work & exercise comes from complex carbohydrates as they release energy slowly • Fats (30% of daily diet) • Provide energy for the muscles to work. • Can provide energy when working aerobically for long periods (eg marathon running) or when carbohydrate sources are depleted. • Fats found in butter, margarine, cooking oils, bacon, cheese, oily fish and nuts.

12. Macro NutrientProtein • Protein (20% of daily diet intake) • Important to help build muscles and to repair damaged tissue • for growth, training • Can provide some energy during extended periods of exercise – marathon running when all the carbohydrates are used up. • Animal protein is found in meat, poultry, fish, & dairy products. • Vegetable protein is found in nuts, bread, potatoes, cereals, and pulses (lentils, peas & beans). Some of these are also sources of carbohydrate. • Vegans get their protein from cereals, nuts & pulses. • Without protein in your diet your muscles would not be able to repair which would mean you could not exercise.

13. Micro NutrientsMinerals • Calcium and iron are two of the most important minerals. • Calcium • Is vital to health especially during growth in childhood & adolescence. • Needed for bone and teeth formation and makes bones strong. • Bones are strongest when people are 30 -35. • Osteoporosis is weakening of the bones which can effect the elderly • Milk, cheese and cereals are the main sources of calcium. • Healthy bones are necessary for a healthy lifestyle in order to withstand the impact of exercise and everyday life. • Iron • is essential to the blood because of its links with heamoglobin, carrying oxygen and the formation of red blood cells. • Lack of iron is called anaemia which causes tiredness, shortness of breath & palpitations • Iron in meat is easily absorbed although many foods contain iron. • Sodium and potassium are important for athletes. • Sodium regulates water in the body. • Potassium is important to cells functioning properly.

14. Micro NutrientsVitamins • Vitamins are essential to health. • They are responsible for – good vision, good skin, red blood cell formation, healing, healthy bones & teeth, blood clotting. • Water soluble vitamins • B1 – needed to release carbohydrates, found in whole grains, nuts & meat • C – helps healing and fighting infection and maintains bones, teeth & gums, found in fruit & vegetables. • Fat soluble vitamins • A – necessary for vision & prevents night blindness, found in milk, cheese, egg yolk, liver and carrots. • D – necessary for the absorption of calcium (necessary for healthy bones), found in milk, fish liver and eggs. Also sunshine! • E – needed for growth and development, found in vegetable oil, wholemeal bread and cereals.

15. Fibre • Adds bulk to food and helps the digestive system to function. • Fibre is found in leaves, stems, roots, seeds and fruits of plants. • Soluble fibres help reduce blood cholesterol • Oats, fruit and vegetables • Insoluble fibres create bulk in food and help prevent constipation • Wholegrain cereal, wholegrain bread

16. Water • Water accounts for half of body weight. • Water transports nutrients, waste, & hormones, and controls the distribution of electrolytes. • Water helps control body temperature, which is essential when exercising. • It is recommended to consume a minimum of 8 glasses of water per day. • Fluid lose decreases performance significantly AND impairs concentration, reaction time, judgement, and decision making.

17. Diet for athletes • Depending on the activity, athletes might not follow the standard recommendations for a healthy diet. • Some athletes might store more fat. • Some athletes, might use carbo-loading.

18. Case study • Ronaldo: Real Madrid and Brazil • How has his somatotype changed over the last 5 years? • Why? • How can he get his somatotype back to his best?

19. How can you help Ronaldo? • Ronaldo’s nutritionist would describe him as ________ , which means he is extremely overweight. • Ronaldo’s somatotype would describe him as an __________. • To lose weight he needs to ________ his calorie intake and _________ his calorie expenditure. • He can _________ his calorie expenditure by ___________ more. Increase Anorexic Decrease Exercising Ectomorph Increase Calories Obese Endomorph Decrease

20. Ronaldo’s fitness instructor • Before exercising, Ronaldo should complete a _______ , so you are aware of any medical issues. • To stop Ronaldo from dehydrating when exercising, he should have ______ with him. • Because he is ____________ , Ronaldo must start his training at a ______ intensity. • He should train at least _______ times a week. Low Overfat High Water Seven Fruit Three PARQ Obesity EPQ

21. Analysis of performance/diet • What are you going to eat for lunch? • Which essential components of a balanced diet will you eat/drink?

22. Lunch!

23. Carbo-loading & Dietary intake prior to performance Read through page 88-89. • Write a sentence to explain the types of events athletes may use carbo-loading for. • Explain the process of carbo-loading and how it works. • Explain the importance of recovery meal and explain why.

24. Task 5 • Plan a pre race week diet plan for an athlete who will be carbo-loading. Use your knowledge for the earlier lesson – try and show variety. • Race day is Sunday 12.00. • Include the after race meal for this day.

25. REVIEW • Verbally come up with a dinner for a specific sports person. • Share this with another group. What do they think of it? Is it suitable for that performer?