G.C.S.E. PHYSICAL EDUCATION. Unit 2. Factors Affecting Fitness HEALTH AND DIET. G.C.S.E. P.E. Teacher:. Winterhill Physical Education Department

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1 G.C.S.E. PHYSICAL EDUCATION Unit 2 Factors Affecting Fitness HEALTH AND DIET Name: G.C.S.E. P.E. Teacher:.

2 INTRODUCTION TO DIET A BALANCED DIET is a very important factor in maintaining good health, and there are SEVEN important components in a balanced diet. THE HEALTHY HEPTAGON Using page 20 of Lonsdale Revision Guide, complete the diagram below: HOW MUCH OF EACH? Complete the pie chart below.

3 BALANCED DIET The body needs to take in food in the correct proportions, so that the essential elements are included. A good balanced diet will be: 15-20% PROTEIN white meat such as chicken is better than red meat % FAT unsaturated fats rather than saturated (animal) fats % CARBOHYDRATE - starch rather than simple sugar carbohydrates. This will also give the necessary amounts of vitamins, minerals and fibre. DIET AND ENERGY Energy levels differ between people due to: AGE GENDER LIFESTYLE - during growth, more energy is needed. - males tend to use more energy than females. - active people need more energy. BMR Basal metabolic rate is the lowest level of energy required by the body for healthy living. PAL Physical activity requires a further amount of energy. The higher the activity level, the higher energy input and output needed. TOTAL ENERGY NEEDED = BMR + PAL Carbohydrates, fats and proteins are the foods used in providing energy. Carbohydrates are the best because they release their energy relatively quickly. Fats do so more slowly, and protein is used as a last resort. ENERGY UNITS are called joules, but the older term calorie is still widely used (1 calorie = 4.2 joules). A joule is a very small unit, therefore, energy use is normally measured in kilojoules, a kilojoule is 1000 joules.

4 ESSENTIALS Study the simplified drawings below of the colour photographs of food that appear on pages 83 & 85 in the book PE Essentials. In the drawings different foods are identified by the letters A-J. Match each lettered food to the most appropriate numbered statement, by filling in the bottom row of the grid provided on the Master Grid Sheet. You may find the information in the food table provided helpful. 1. The best plant source of vitamin B complex 6. High in fat when cooked in this way. 2. The type of meal that decreases your risk of developing heart disease and cancer (especially of the large intestine) 7. The type of meal that increases your risk of developing heart disease and cancer (especially of the large intestine) 3. Contains the most natural sugar. 8. Very acidic 4. The best source of vitamin C. 9. Is the best source of fibre and iron. 5. Contains the most energy and saturated 10. Is the best source of vitamin A. Fats.

5 Study the simplified drawings below of the colour photographs of food that appear on pages 84 & 85 in the book PE Essentials. In the drawings different foods are identified by the letters A-J. Match each lettered food to the most appropriate numbered statement, by filling in the bottom row of the grid provided on the Master Grid Sheet. You may find the information in the food table provided helpful. 1. Contains most vitamin C per 100g. 6. Too much fat & sugar for weight watchers. 2. Consists of pure starch 7. Good for bones and teeth. 3. A plant source high in proteins & unsaturated fats (oils). 8. Is a good animal source of proteins & unsaturated fats (oils). 4. Highest in vitamin D & plenty of iron. 9. Best source of carbohydrate for someone on a diet. 5. Contains most fibre per 100g. 10. Widely used as a convenient source of energy by sports people sometimes even during their activity (e.g. Tour de France).

6 A table showing energy needed at various times and activities in kilojoules Age and activity Male Female Activity Energy per hour 8 years Soccer years Rugby 2150 Adult office worker Adult manual worker Badminton Squash 1800 Retired adult Netball 1500 The exact amount of energy available in food is marked on the packet. This is usually given as the number of kilojoules per gram of the food constituent. Constituents of energy in food Food Kilojoule/Gram Food Kilojoule/Gram Butter 31.2 White Bread 10.6 Low fat spread 28 Chips 9.9 Peanuts 24.5 Roast Chicken 7.7 Chocolate 24.2 Eggs 6.6 Cake 18 Boiled Potatoes 3.3 Sugar 16.5 Milk 2.7 Pork Sausages 15.5 Apple 1.9 Cornflakes 15.3 Beer 1.2 Rice 15 Cabbage 0.34 By weighing all the food eaten and identifying the constituents of the food and their energy values, the total number of kilojoules taken during a day can be worked out.

7 ENERGY REQUIREMENTS 1. a) Why is a person s total energy requirement always greater than their working energy? b) Describe THREE factors which will affect a person s total energy requirements. i).... ii).. iii) A person had a Basal Metabolic Rate (BMR) of 1000 kilocalories and a working energy of 1500 kilocalories. Explain fully the effect on their body of consuming 2000 kilocalories of food Explain what would happen if the same person consumed 3000 kilocalories per day Describe some of problems associated with: i) Obesity..... ii) Anorexia....

8 If the input equals the output then there is no body change (weight loss or gain). If input is greater than output then the excess is stored as fat. If output is greater than input then it is taken from the stored fat. Release of Energy during Exercise Carbohydrates are stored mainly in the liver and the muscles as glycogen. These stores are relatively small, lasting for about two hours of hard exercise. Glycogen breaks down to glucose which is used, with or without oxygen, to release energy. Aerobic exercise this involves relatively low intensity exercise over a long span of time. In this type of exercise, glucose is oxidised aerobically with oxygen to release much energy. Fat can only be broken down to release energy in the presence of oxygen and only when carbohydrates are being broken down at the same time, ( fats can only be burnt in the flames of carbohydrates ). Because fats release their energy more slowly performance levels decline when they are being used. Anaerobic exercise high intensity exercise does not give the body a chance to supply oxygen to the muscles fast enough for the aerobic breakdown of glucose and fat. Therefore the muscles have to work without oxygen (anaerobically). Only glucose can be broken down without oxygen. Therefore, the glycogen stores which release glucose are rapidly used up when there is not enough oxygen being supplied to the tissues. Glycogen stores can be built up by eating a high carbohydrate diet, CARBOHYDRATE LOADING. Diet for Sport Sports with high activity levels need considerable amount of energy, therefore, a planned diet is essential for top sports people, and it is part of their planned programme of training for their event. Before exercise Eating immediately before is unwise as the digestive system requires an increased blood supply and the stomach will be putting further strain on the abdominal muscles. Light meal two hours before and should include starches rather than simple sugars. During exercise Fluids need to be taken during the extended activities such as marathon running to prevent dehydration. Drinks containing glucose are beneficial as they help to conserve glycogen stores. After exercise Energy deficiencies need to be replaced. Liquids help to replace lost fluid shortly after events, and carbohydrates restore glycogen levels.

9 SPECIAL DIETS 1. a) Divide the plate to indicate the proportions of the three main components which are needed in a balanced meal. b) Shade in the boxes to give your diagram a key. Carbohydrate Protein Fat 2. Describe the diet of weightlifter and a marathon runner, in order to highlight the differences between the two. Give examples of particular food types that might play an important role in each athlete s diet During the half-time break of a football match the players will drink lots of water. Explain why: 4. Describe how an athlete could increase the amount of carbohydrates stored by their body, before an important event:

10 HOMEWORK/EXTENSION TASKS Below are a number of homework tasks. All works should be handed in on time and fully completed. (You may be asked to complete this work on separate sheets of paper in this booklet). Use this booklet, your text book, the Internet and any other resources to help you research and answer the question. 1. Complete a diary of everything you eat over three days. Divide your diary into four sections: Breakfast, lunch, dinner, snacks. 2. Complete a three day balanced diet. Divide your diet into four sections: Breakfast, lunch, dinner, snacks. 3. Compare your diet with that of the balanced diet. Is it balanced? What is good/bad about your diet? What action may you need to take to ensure it is a healthier diet? ICT TASKS 1. Locate the following website and complete the Elements of a balanced diet crossword on the interactive PE quiz section at the site. Print out upon completion. 2. Print out information on diet from the GCSE Bitesize website. Complete the test and print out. 3. Log on to: You need to locate the interactive tests and complete the following tasks: a) Make notes on BMI and calculate your own BMI b) Using the Calorie Counter record how many calories you burn when you are participating in your favourite activities. c) Complete the Calorie Counter for the whole week. 4. Find four websites that contain relevant information about diet and add them to the list on the sheet titled Using the Internet

11 USING THE INTERNET Below are a number of useful website addresses to help you research this topic in more detail. (Add on any other sites you find)

12 KEY WORDS SECTION 1) WORD DESCRIPTION 2) 3) 4) 5) 6) 7) 8) 9) 10) 11) 12) 13)

13 14) 15) 16) 17) 18) 19) 20) 21) 22) 23) 24) 25) 26)

14 ADDITIONAL NOTES

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21 BOOKLET REVIEW Teacher Comment Action Required Reward Student signature on completion Teacher Comment Action Required Reward Student signature on completion Teacher Comment Action Required Reward Student signature on completion

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23 EXTENSION TASKS HEALTH & DIET TASK 1 Complete Section A TASK 2 Complete Section B TASK 3 Complete Section C TASK 4 Complete Section D

24 SECTION A DIARY TASKS Complete a diary of everything you eat over 3 days. Divide your diary into 4 sections: Breakfast, lunch, dinner, snacks. Look at the Balanced Diet section in the textbook. Compare your diet with that of the balanced diet. Is it balanced? What is good/bad about your diet? What action may you need to take to ensure it is a healthier diet? SECTION B ICT TASKS Locate the website and complete the Elements of a Balanced Diet crossword on the interactive PE quiz section at the site. Print out upon completion. Locate the BBC GCSE Bitesize PE website. Complete the test on Health and Diet and print out. SECTION C 1) Explain three ways in which fitness and health can be affected by regular exercise. (3 marks) 2) List the four food groups that do not provide energy. (4 marks)

25 3) Which food groups would provide the main source of energy for the following events? (4 marks) i) 100 metre spring. ii) 5 minutes jogging. iii) 3 hours cycling. iv) Running a marathon. 4) Some athletes undertake a period of carbo-loading before an important event. Explain what this is and why can it be beneficial to the sporting performer? (3 marks) 5) There are two main groups of vitamins. How would you identify them? (2 marks) 6) Explain the difference between an eating disorder and a poor diet. (4 marks)

26 SECTION D KEY WORDS SECTION WORD 1) Balanced diet DESCRIPTION 2) Health 3) Fitness 4) General fitness 5) Motor fitness 6) Health related fitness 7) Skill related fitness 8) BMR 9) 10) 11) 12) 13)

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