P.E 6

• Kilojoules or calories


  Energy from food, important for providing energy to carry out everyday activities and allow the body to function normally
• Our bodies require energy for everything we do – for growth, repair, development and for movement when performing activities like running, swimming and walking
• Energy


  Measured in calories or kilocalories (kcal), obtained from the food and drink we consume
• Calorie intake requirements


  • Average adult male: 2,500 Kcal/day
  • Average adult female: 2,000 Kcal/day
• Male body builders energy intake was up to 5732 calories per day during their competitive year
• Dietary intake consisted of less than 30% carbs, with most energy sources coming from protein, more so than is recommended for strength athletes
• Elite dancers suffering hormonal problems related to calorie-restricted diets
• Energy intake needs to be increased between 20-30% in order to achieve zero energy balance, so their energy intake matched their energy expenditure
• Balanced diet


  Eating the right amount of calories to deal with the energy that is needed (match the intake of calories to energy / exercise expenditure), containing a variety of foods from each of the 7 food groups so that there is an adequate intake of nutrients
• A balanced diet is essential for optimum performance in all sporting activities
• Energy Balance Equation


  The relationship between the energy consumed – measured in calories and the energy expended – also measured in calories. Maintaining a healthy weight requires a balance between energy in and energy out. Too much energy in or too little energy out leads to excess energy being stored as fat. Too little energy in or too much energy out leads to weight loss.
• Sources of vitamins and minerals

  • Mainly from fruit and vegetables
• Vitamins


  Organic substances required for essential body processes eg vit D helps absorb calcium which in turn keeps bones strong
• Minerals


  Inorganic substances which assist the body with many of its functions eg iron makes red blood cells so the body can carry more oxygen
• Carbohydrates


  Main and preferred energy source for all types of exercise, the body requires glucose as a fuel source (energy) this comes from the carbohydrates
• Types of carbohydrates


  • Simple
  • Complex
• 55-60% of diet should be carbohydrates
• Glycaemic index


  Ranks carbohydrates according to their effect on our blood glucose levels
• Glucose


  Carbohydrate in food is digested and converted into glucose and enters the bloodstream, stored in the muscles and liver as glycogen, but these stores are limited so regular refuelling is necessary
• Protein


  Predominately for growth and repair of body tissues, also has a small part to play in providing energy, main sources come from meat, fish, diary, nuts etc
• Strength and power athletes need protein often in their diet, all athletes (games etc) need protein in their diet for strength and repair
• 55g of protein on average needed per day, 15-20% of your food plate
• Fats


  Saturated (less) and unsaturated (more), oils, nuts, fruit, veg, provide more energy than carbs, 25 percent of diet
• Vitamins, minerals and water

  Vitamins and minerals come from food intake such as fruit and vegetables, good for maintaining general health and working body systems, water makes up half your body and is essential, dehydration can be harmful as it could lead to increased HR, increased viscosity in blood, high body temperature
• Somatotypes


  Classification of body type (endomorph, mesomorph or ectomorph)
• Ectomorph


  • Tall & thin, very thin (usually tall), narrow shoulders, hips and chest, little fat or muscle, long arms and legs, activities where being light is an advantage so there is not too much weight to lift or carry
• Mesomorph


  • Large muscle content and %, broad shoulders and thin waist, wedge shape, activities requiring power speed or strength
• Endomorph


  • Pear-shaped body, high fat content, fat round middle, thighs and upper arms, activities requiring power or where weight is an added advantage, the extra weight provides momentum to a throw or can overpower an opponent
• The demands of an activity and the characteristics of each somatotype will lead to the answer of which is most appropriate for the activity. However, most athletes will display a combination of somatotypes making it somewhat difficult to name just one somatotype for each activity.
• Sedentary lifestyle


  A person's choice to engage in little, or irregular, physical activity. A sedentary adult tends to make an active choice not to take part in exercise or sport.
• Obesity


  A term that is used to describe people who are very overfat
• Overweight


  Having weight in excess of normal (not harmful unless accompanied by overfatness)
• Overfat


  A way of saying that you have more body fat than you should have
• Consequences of obesity/sedentary lifestyle

  • Injury
  • Reduced stamina levels
  • Increased blood pressure
  • Increased risk of heart attack
  • Increased risk of diabetes
  • Physical, mental, and social health and well-being issues
• Body mass index (BMI)


  A simple way to indicate if someone is obese, as being significantly overweight can affect sporting performance and all three aspects of our physical, mental and social health