Factors Affecting Fitness Age Gender,- Strength Cardiovascular endurance, Bone structure, Speed, Flexibility, Body composition Physique Diet Exercise Physical disability Illness and fatigue Drug taking Stress The environment

Components of a balanced diet and it’s effects on exercise… Know the function and 7 essential components of our diet Understand how each of the components contribute to keeping us healthy Be able to explain how these components help PERFORMANCE.

Components of a balanced diet The body needs substances for ENERGY,GROWTH and REPAIR CARBOHYDRATES FATS PROTEIN MINERALS Components of a balanced diet FIBRE VITAMINS Without a balanced diet your body will not function properly WATER

The function of the seven essential components of a healthy diet and the contribution diet make to a balanced, healthy lifestyle

Carbohydrate Energy food high in glucose which can be stored in the body. Examples: Bananas and other fruits, bread, biscuits, breakfast cereal, rice, potatoes, pasta.

Protein Tissue and bone growth, muscle repair, make blood, although it does supply some energy when body runs out of carbohydrate and fat. Examples: Red meat, dairy products, fish, poultry, beans and pulses.

Fat This supplies most of our energy, but intake should not exceed requirements. Fat intake should not be more than one third of daily nutrients. Examples: Butter, red meat, hamburgers, sausages.

Minerals These are important in minute quantities in building and maintaining body tissue. 1. Calcium Helps to form bones and teeth 2. Sodium Regulates body fluids 3. Iron Helps in oxygen transport

Vitamins They are vital in the production of energy, the functioning of our metabolism and the prevention of disease. Two main groups Fat soluble vitamins (A,D,E & K) Water soluble ( B & C) Example: Fresh Fruit and Vegetables

Fibre Regulates the digestive system Retains water in the digestive system Helps in the removal of waste products Example: Fruit, Vegetables, Wholegrain breads & Cereals

Water Around half your body weight is water. It’s in your blood, body fluids and each of your billions of cells. You lose water in sweat and urine, and as water vapour in your breath. Drink at least 6 glasses a day, and more when you exercise.

Effect of Diet on performance COMPONENT EXAMPLE EFFECT ON PERFORMANCE Carbohydrates Provides energy Fats Butter, Red meats, Cheese Used for energy (Too much can cause obesity negative impact) Protein Fruit, Veg, Brown bread Aids digestion. Helps you to feel full Minerals Iron Calcium - milk Without iron you can’t carry oxygen Calcium strengthens teeth and bones Vitamins Various types e.g. vitamin C Eggs, citrus fruits Helps wounds heal Water

Effect on performance COMPONENT EXAMPLE EFFECT ON PERFORMANCE Carbohydrates Sweets and starchy food e.g. pasta Provides energy Fats Butter, Red meats, Cheese Used for energy (Too much can cause obesity negative impact) Protein Meat, Liver, Provides Energy Aids muscle repair, builds cells Excess protein could lead to kidney problems Fibre Fruit, Veg, Brown bread Aids digestion. Helps you to feel full Minerals Iron Calcium - milk Without iron you can’t carry oxygen Calcium strengthens teeth and bones Vitamins Various types e.g. vitamin C Eggs, citrus fruits Helps wounds heal Water Allows you to survive, half your weight is water, it is vital in reactions in your cells. Lack of water could lead to dehydration

Question Giving an example, explain why carbohydrates are so important for those who participate in an active, healthy lifestyle.

Homework Task 1: Record a list of everything you eat in the next 5 days. Write a summary of your diet including strengths and weaknesses. What do you need to do to improve your diet? Task 2: Also go through your workbooks and ensure there are no gaps in your notes. Make sure any handouts or loose notes are attached to your book

Example of Food Diary Day Breakfast Lunch Dinner Snacks Monday Tuesday Wednesday Thursday Friday Saturday Sunday