PE

• Kinds of food


  • Carbohydrates
  • Protein
• Carbohydrates


  • Bananas
  • Whole Wheat Bread
  • Brown Rice
  • Potatoes
  • Yogurt
• Carbohydrates


  The main source of energy, if you don't eat enough you'll get tired and feel fatigued more quickly
• Protein


  • Lean meats (beef, pork)
  • Fish and seafood (fish, prawns, crab, lobster, mussels)
• Protein


  Your body needs it to rebuild and repair your muscles which is essential for cheerleaders who put in several hours of conditioning
• Foods cheerleaders must avoid

  • High-fat (French fries, Potato chips, Hot dogs, Candy bars, Doughnuts)
  • Carbonated Beverages (Soda, Beer)
  • High-fiber (Bran muffins)
• High-fat foods


  They will take longer to digest and may cause stomach discomfort, they may not provide enough energy during practice or competition
• Carbonated beverages


  They may cause stomach discomfort during practice or competition
• High-fiber foods


  They may cause gas and stomach discomfort
• Cheerleading involves performing routines which include aspects of dance, gymnastics and acrobatics such as tumbling, stunting and jumping
• Training can consist of strength, flexibility and skill work and in some cases, repeated practice of skills or set choreographed routines
• A focus on good nutrition is essential to help gymnasts, dancers and cheerleaders achieve the ideal body composition as well as ensuring they have adequate energy to support growth and fuel training
• Strength-training workouts


  They are great for building muscle strength and endurance, but your muscles also need proper nutrition
• Best sources of protein

  • Lean meats
  • Fish
  • Eggs
  • Nut butter
• Vitamins and micronutrients needed by cheerleaders

  • Vitamin A
  • Vitamin D
  • Vitamin C
  • Vitamin E
  • Vitamin K
  • B1: Thiamine
  • B2: Riboflavin
  • B3: Niacin
  • B5: Pantothenate
  • B6: Pyridoxine
  • B7: Biotin
  • B9: Folic Acid
  • B12: Cobalamins
• Cheerdance


  Originated from cheerleading which is the performance of a routine, usually dominated by gymnastic skills such as jumps, tumbling skills, lifts and tosses combined with shouting of cheers and yells to lead the crowd to cheer for a certain team during a game or sports activity
• Cheerdancing originated in the United States
• Health benefits of cheerdance

  • Healthy level of fitness
  • Strength Training
  • Coordination
  • Flexibility
  • Improved posture
  • Team building
  • Confidence
  • Knowledge in following directions
  • Setting personal goals
  • Better relationships with fellow team members
• Cheerdancing shares many of the same types of injuries seen in other combative sports
• Injury prevention and safety tips for cheerdance


  • Use mats and even surfaces when learning new skills
  • Maintain a good fitness level
  • Observe proper warm-up and cool-down exercises
  • Learn the proper technique of simple cheer motions