“The way you choose to live” Lifestyle Factors “The way you choose to live” Some of these factors have a positive and/ or negative effect on your health and well being, physically and mentally

Component Why its needed? Examples of food CARBOHYDRATES Main source of energy as food breaks down into sugars Bread, pasta, potatoes FATS Second source of energy, slower release Butters, margarines, oils (saturated and unsaturated) PROTEIN Help rebuild and repair skin and cells in the body Fish, eggs, meat, milk VITAMINS Help with maintaining healthy skin and bones Citrus fruit e.g. oranges MINERALS Milk (calcium) Vegetables e.g. cabbage (iron) FIBRE Helps with digestion to break food down, regular movement of removing waste Brown bread, bananas, cereal WATER Helps to rehydrate the body, need to take in Wise to drink between 2 – 6 pints throughout a day

Alcohol and Performance Small quantities of alcohol do not do much harm to the body, but consumed in larger amounts, it does damage your health. The recommended maximum weekly allowance is: Females 14 Units Males 21 Units The following all contain 1 unit of alcohol: ½ pint of beer or lager 1 glass of red or white wine 1 pub measure of spirits

Alcohol and Performance Alcohol and sport do not mix. Even in small amounts, performance can be affected in the following ways: Co-ordination, Judgement & Balance Reactions Energy Stores Heat Loss & Dehydration Eventually, regular heavy drinking over a prolonged period will lead to Kidney and liver damage.

Smoking and Performance There is no ‘safe’ level of smoking. Every cigarette damages the body as they contain 3 dangerous substances: Nicotine: Nicotine is an extremely addictive poison which increases the smoker’s heart rate and blood pressure. It will eventually cause heart disease. As a result of smoking, the functioning of the heart is affected which will in time cause permanent damage

Classes of substance and their uses…. STIMULANTS 1 These are painkillers which help mask pain so people can play through injury 2 These help with rapid weight loss (due to losing fluids) and can also flush out other drugs taken NARCOTICS 3 This is when red blood cells are taken out the body, frozen and reinjected to boost oxygen levels ANABOLIC AGENTS 4 These are steroids which increase muscle growth, making a person stronger and have more endurance DIURETICS BETA BLOCKERS 5These speed up reactions making us more alert, reducing the feeling of fatigue BLOOD DOPING 6 These help reduce nerves and anxiety, which helps lower the heart rate

Classes of substance and their uses…. Can you give examples of the sports performers who would be tempted to use these drugs or methods of substance abuse? STIMULANTS 5 These speed up reactions making us more alert, reducing the feeling of fatigue NARCOTICS 1 These are painkillers which help mask pain so people can play through injury ANABOLIC AGENTS 4 These are steroids which increase muscle growth, making a person stronger and have more endurance DIURETICS 2 These help with rapid weight loss (due to losing fluids) and can also flush out other drugs taken BETA BLOCKERS 6 These help reduce nerves and anxiety, which helps lower the heart rate BLOOD DOPING 3 This is when red blood cells are taken out the body, frozen and reinjected to boost oxygen levels

All drugs have physical side affects on your health and well being, predominately affecting blood pressure, liver and kidney damage as well as the mental affects. UK Sport and National Governing Bodies are responsible for making athletes aware of which drugs are banned substances as well as the testing conditions. Failure to pass a drugs test or refusing to take one can result in being banned from the sport. You may want to research a sports performer and discuss the affects and consequences of their ‘drug abuse’. SLEEP – why is sleep important? How many hours sleep should you try to have each night? Think about the reasons why people struggle to sleep properly. STRESS – What factors cause people to become stressed? How does this affect a person from training and preparing for competition? Remember these can be positive or negative! What are the symptoms of someone being stressed