1. TOPIC 1.1.5 YOUR PERSONAL HEALTH AND WELLBEING
REVISION WALT- EXERCISE, DIET, WORK & REST WILF WHATS IS DIET ? WHAT IS A BALANCED DIET ? FACTORS OF A BALANCED DIET

2. TOPIC 1.1.5 YOUR PERSONAL HEALTH AND WELLBEING
WHICH OF THESE FOODS ARE :SIMPLE CARBOHYDRATES, COMPLEX
CARBOHYDRATES, ANIMAL PROTEINS, VEG/PLANT PROTEINS AND FATS

3. TOPIC 1.1.5 YOUR PERSONAL HEALTH AND WELLBEING
WHICH OF THESE FOODS CONTAIN THE MINERALS : CALCIUM & IRON

4. TOPIC 1.1.5 YOUR PERSONAL HEALTH AND WELLBEING
WHICH OF THESE FOODS CONTAIN THE: VITAMIN B1 (WATER SOLUBLE), VITAMIN C (WATER SOLUBLE), VITAMIN A (FAT SOLUBLE), VITAMIN D (FAT SOLUBLE), VITAMIN E (FAT SOLUBLE).

5. TOPIC 1.1.5 YOUR PERSONAL HEALTH AND WELLBEING
WHICH OF THESE FOODS CONTAIN; WATER & INSOLUBLE FIBRE &
SOLUBLE FIBRE

6. TOPIC 1.1.5 YOUR PERSONAL HEALTH AND WELLBEING
DIET
THE NORMAL FOOD WE EAT
Diet is an essential part of providing energy needed to work and exercise, and also to rest and repair muscles tissues.
ENERGY BALANCE
Energy balance must be considered:
calories in = calories out
Active people use more energy so they
need more calories in their diet...

7. TOPIC 1.1.5 YOUR PERSONAL HEALTH AND WELLBEING
MACRO NUTRIENTS
CARBOHYDRATES STORED AS GLYCOGEN IN THE MUSCLES & LIVER , WHICH THEN GETS QUICKLY CONVERTED TO GLUCOSE FOR ENERGY.
FATS PROVIDES ENERGY & TOGETHER WITH GLYCOGEN HELP MUSCLES WORK
PROTEIN BUILD MUSCLE AND REPAIR DAMAGED TISSUE- PROVIDES ENERGY
MICRO NUTRIENTS
MINERALS
CALCIUM –STRONG BONES ARE NECESSARY IN ORDER TO WITHSTAND THE IMPACT OF EXERCISE AND EVERYDAY LIFE
IRON – EFFECTS THE OXYGEN CARRYING CAPACITY OF THE BLOOD & THE FORMATION OF RED CELLS
SODIUM
POTASSIUM
ZINC/SELENIUM
VITAMINS
A,B1,C,D,E.

8. TOPIC 1.1.5 YOUR PERSONAL HEALTH AND WELLBEING
COMPONENTS
MACRO - NUTRIENTS
WHAT FOOD
HOW THIS HELPS PARTICIPATE IN SPORT
A SHORTAGE LEADS TOO
CARBOHYDRATES (COMPLEX), STARCH
NATURAL FOODS- BANANAS,BROWN RICE,WHOLEMEAL BREAD/PASTA, NUTS & POTATOES.
PROVIDE SLOWER LONGER LASTING RELEASE OF ENERGY.
CONTRIBUTES TO GOOD LONG TERM HEALTH.
PROVIDES ENERGY
A LACK OF ENERGY TO COMPETE IN SPORT
CARBOHYDRATES (SIMPLE), SUGAR
NATURAL FORM –
FRUIT/VEGTABLES
REFINED SUGARS-
BISCUITS,CAKES,
CHOCOLATE & CONFECTIONARY
PROVIDE FASTER SHORTER RELEASE OF ENERGY
PROTEINS ( ANIMAL PROTEIN 2/3)
RED MEAT,POULTRY,FISH,
DAIRY PRODUCTS SUCH AS MILK, CHEESE, EGGS & YOGHURT
BUILDS CELLS, MAKE BLOOD, RESTORE /REPAIR MUSCLE.
LACK OF ENERGY AND UNABLE TO REPAIR CELLS
PROTEIN ( PLANT/VEGETABLE PROTEIN 1/3)
FOUND IN PULSES (LENTILS,PEAS, & BEANS),NUTS BREAD,POTATOES,BREAKFAST CEREAL, PASTA & RICE.
FATS
BUTTER,MARG,COOKING OILS,BACON,CHEESE, OILY FISH & NUTS
PROVIDES ENERGY TO HELP MUSCLES WORK .

9. TOPIC 1.1.5 YOUR PERSONAL HEALTH AND WELLBEING
COMPONENT
MINERALS
WHAT FOOD
HOW THIS HELPS PARTICIPATE IN SPORT
A SHORTAGE LEADS TOO
MINERALS-
CALCIUM
MILK, CHEESE
STRONG BONES ARE NECESSARY IN ORDER TO WITHSTAND THE IMPACT OF EXERCISE AND EVERYDAY LIFE
OSTEOPOROSIS-THIN/WEAK BONES
IRON
RED MEAT
ASSISTS THE HAEMOGLOBIN IN THE BLOOD TO CARRY OXYGEN AROUND THE BODY
CONDITION ANAEMIA WHICH CAUSES
TIREDNESS, LETHARGY, SHORTNESS OF BREATH AND
SODIUM
NEEDED FOR REGULATING BODY WATER CONTENT AND ASSISTING NERVE FUNCTIONING
POTASSIUM
ASSUSTS FUNCTIONING CELLS
TRACE OF ZINC /SELENIUM

10. DIET, HEALTH & HYGIENE BALANCED DIET
COMPONENT
WHAT FOOD
HOW THIS HELPS PARTICIPATE IN SPORT
A SHORTAGE LEADS TOO
VITAMIN B1 (WATER SOLUBLE)
WHOLE GRAINS, NUTS & MEAT
NEEDED TO RELEASE CARBOHYDRATE
VITAMIN C (WATER SOLUBLE)
FRUIT & VEG
HELPS HEALING & FIGHTING INFECTION.
MAINTENANCE OF BONES,TEETH & GUMS
VITAMIN A (FAT SOLUBLE)
MILK, CHEESE,EGG YOLK,LIVER & CARROTS
NECESSARY FOR VISION, HELPS PREVENT NIGHT BLINDNESS
NIGHT BLINDNESS
VITAMIN D (FAT SOLUBLE)
MILK, FISH,LIVER & EGGS-SUNSHINE
NEEDED FOR THE ABSORPTION OF CALCIUM WHICH IS NECESSARY FOR HEALTHY BONES
OSTEOPOROSIS- THIN WEAK BONES
VITAMIN E (FAT SOLUBLE)
VEG OIL,
WHOLEMEAL BREAD/CEREALS
GROWTH & DEVELOPMENT

11. TOPIC 1.1.5 YOUR PERSONAL HEALTH AND WELLBEING
COMPONENT
WHAT FOOD
HOW THIS HELPS PARTICIPATE IN SPORT
A SHORTAGE LEADS TOO
WATER
TRANSPORTS NUTRIENTS,WASTE AND HORMONES AROUND THE BODY & CONTROLS THE DISTRIBUTION OF ELECTROLYTES (BODY SALTS).
IT CONTROLS BODY TEMPERATURE.
DEHYDRATION
FIBRE - INSOLUBLE
WHOLE GRAIN CEREAL/BREAD
BULKING AGENT TO HELP PREVENT CONSTIPATIONAIDS THE FUNCTIONING OF DIGESTIVE SYSTEM
CONSTIPATION
FIBRE- SOLUBLE
OATS,FRUIT & VEG.
REDUCE BLOOD CHOLESTEROL LEVELS

12. TOPIC 1.1.5 YOUR PERSONAL HEALTH AND WELLBEING

13. TOPIC 1.1.5 YOUR PERSONAL HEALTH AND WELLBEING
29/4/16 WALT- DIETARY INTAKE & PERFORMANCE WILF WHAT IS CARBO- LOADING ? BLOOD FLOW DURING EXERCISE

14. TOPIC 1.1.5 YOUR PERSONAL HEALTH AND WELLBEING
DIETARY INTAKE & PERFORMANCE
CARBO-LOADING
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A SYSTEM USED BY MARATHON RUNNERS & ATHLETES WHO TAKE PART IN ULTRA DISTANCE EVENTS Eg. TRIATHALONS
WEEK BEFORE EVENT
DIET HIGH IN PROTEIN LOW IN CARBOHYDRATE- TRAINING =REDUCE IN FREQUENCY & DISTANCE BUT HIGHER QUALITY
WEDNESDAY -CHANGE DIET TO VERY HIGH LEVELS OF CARBOHYDRATE TO FILL ENERGY STORES = TRAINING SHORTER DISTANCES , MUCH FASTER PACE SHARPENING THEIR SPEED.
FRIDAY/SATURDAY – PASTA PARTY
IN THE EARLIER PART OF THE WEEK EATING MORE PROTEIN WILL HELP THE RUNNERS MUSCLES REPAIR AFTER HIGH INTENSITY SESSIONS.
LATER IN THE WEEK ,EATING HIGH LEVELS OF CARBOHYDRATE WILL HELP RUNNERS PACK IN & STORE AS MUCH CARBOHYDRATE AS POSSIBLE WHICH INCREASES THE GLYCOGEN STORES IN THE LIVER & MUSCLES READY FOR THE RACE.

15. TOPIC 1.1.5 STARTER IN PAIRS WATCH VIDEO
TAKE NOTES ON USING WHITE BOARD
WHERE THE BLOOD GOES WHEN EXERCISING
WHY DOES THIS HAPPEN
WHERE DOES THE BLOOD GO WHEN WE EAT

16. TOPIC 1.1.5 YOUR PERSONAL HEALTH AND WELLBEING
DIETARY INTAKE & PERFORMANCE BLOOD SHUNTING IS THE REDISTRIBUTION OF BLOOD DURING EXERCISE FLOW OF BLOOD FROM OTHER AREAS TO THE MUSCLE THAT’S WHY YOU SHOULD EXERCISE 2-3 HOURS AFTER EATING IF NOT THERE WILL NOT BE ENOUGH BLOOD TO HELP DIGEST THE FOOD IN YOUR GUT, CAUSING CRAMPS AS THE BLOOD NEEDS TO GO TO THE WORKING MUSCLE

17. TOPIC 1.1.5
TASK 2 ANSWER QUESTION 1a on page 55, its worth 3 marks So think of the key words needed to DESCRIBE WHAT IS MEANT BY ‘BLOOD SHUNTING’ EXT QUESTIONS 1b,1c