1. GCSE Physical Education The Link Between Exercise, Diet, Work & Rest

2. Learning Objectives By the end of this lesson pupils should: ✓ Understand the links between - Exercise, Diet, Work, Rest ✓ Explain the requirements and factors of a balanced diet ✓ Explain the importance of the right timing for dietary intake for best performance ✓ Understand and explain blood flow (blood shunting) during exercise

3. The Importance of a Balanced Diet What do you understand by the word ‘Diet’?

4. The Importance of a Balanced Diet People adopt diets for different reasons: ✓ Moral reasons ✓ Religious reasons ✓ Control body composition Diet is an essential part of providing energy needed to work and exercise, and also to rest and repair muscles tissues.

5. Energy Balance

6. ✓ Energy balance must be considered: calories in = calories out ✓ Active people use more energy so they need more calories in their diet... For example Michael Phelps

7. Michael Phelps ✓ 38 world records & 14 Olympic Gold medals... More than any Olympian

8. Carbohydrates What are carbohydrates?

9. Carbohydrates ✓ Carbohydrates give us energy ✓ There are 2 types of carbohydrates: - Complex carbohydrates - Simple carbohydrates ✓ Carbohydrates are stored in the muscles and liver as glycogen ✓ This is quickly converted to glucose and used to provide energy

10. Complex Carbohydrates ✓ Often referred to as starch and found in natural foods such as bananas, brown bread, nuts, and potatoes ✓ These help provide energy to exercise and should form about 50% of our daily intake ✓ These provide a slower, longer-lasting release of energy and contribute to long term health

11. Simple Carbohydrates ✓ These are known as sugars ✓ In their natural form they are found in fruit and vegetables. ✓ Refined sugars are found in chocolate and confectionary

12. Fats Are fats important in a balanced diet?

13. Fats ✓ Provide energy, together with glycogen, to help muscles work ✓ Fats are found in butter, cooking oil, bacon, cheese, etc. ✓ Daily intake of fats to provide necessary energy should be about 30% of total diet

14. Proteins Proteins comes in two types of food...

15. Proteins ✓ Important to help build muscles and repair damaged tissue ✓ Proteins are also used to provide energy once carbohydrates have been used up ✓ Proteins are found in animal protein and plant or vegetable protein

16. Types of Proteins ✓ Animal proteins are found in meat, fish, milk, cheese, eggs, etc. ✓ Plants or vegetable proteins are found in nuts, bread, potatoes, pasta, rice, etc.

17. Minerals - Calcium Calcium helps the growth of what?

18. Calcium ✓ Important during growing up as it helps the formation and strengthening of bones and teeth ✓ Milk, cheese and cereals are the main sources of calcium in the diet ✓ Strong bones are needed in order to withstand the impact of exercise

19. Minerals - Iron What foods contain iron?

20. Iron ✓ Important for blood to help it carry oxygen and form red blood cells ✓ Without iron, it would be impossible for oxygen to carry blood around the body ✓ Many foods contain iron, but iron in meat is absorbed more easily

21. Other Minerals What minerals do these foods represent?

22. Other Minerals ✓ Sodium is needed for regulating body water content ✓ Potassium is important to the functioning of cells ✓ Trace elements such as zinc and selenium are needed in very small amounts

23. Vitamins What vitamin are oranges a good source of?

24. Vitamins ✓ Vitamin A - found in milk, cheese and carrots Needed for vision/prevent night blindness ✓ Vitamin B1 - found in whole grains, nuts and meat Needed to release carbohydrates ✓ Vitamin C - found in fruits and vegetables Needed to help healing and fighting infection and the maintenance of bones, teeth and gums

25. Vitamins ✓ Vitamin D - found in milk, fish, liver, eggs and sunshine Needed for the absorption of calcium ✓ Vitamin E - found in vegetable oil, wholemeal bread and cereals Needed for growth and development ✓ A balanced supply of vitamins is essential for the body to function properly and therefore important to a balanced healthy lifestyle

26. Water Why do we need water?

27. Water ✓ Water accounts for about half of body weight ✓ Holds oxygen and transports nutrients, waste and hormones around the body ✓ During exercise, water is important to control temperature and to prevent dehydration

28. Fibre Why is fibre important in a balanced diet?

29. Fibre ✓ Fibre adds to the functioning of the digestive system ✓ Fibre is found in the leaves, stems, roots, seeds and fruits of plants ✓ Without fibre the digestive system would not be able to get rid of wastes products and therefore could lead to many diseases

30. Wellbeing What is meant by the term wellbeing?

31. Wellbeing ✓ Diet makes an important and valuable contribution to wellbeing and the ability to function ✓ A balanced diet provides all the nutrients needed to exercise and work ✓ Appropriate rest periods are necessary to allow the body to repair

32. Task What sort of food would this athlete eat for energy?

33. Carbo-Loading ✓ The energy to run comes from food, and more specifically carbohydrates ✓ Carbo-Loading refers to boosting the amount of glycogen in the body before competition ✓ Knowledge of the nutrients of a balanced diet will help you understand how it works

34. Carbo-Loading Diet Plan ✓ Eating more protein in early part of week will help runners’ muscles to repair ✓ Eating high levels of carbohydrates later in the week, will increase glycogen stores in liver and muscles ✓ Important to take in food in the first 2 hours after competing or training. This will restock carbohydrates used during activity

35. Blood Flow During Exercise ✓ When exercise begins, blood is sent to the working muscles ✓ Less blood is therefore available to digest food in the gut, which can cause cramps ✓ The flow of blood from other areas into the muscle is known as blood shunting. ✓ This is why an exercise session should not start until 2/3 hours after the last meal