1. 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

2. 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.

3. 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

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

5. 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.

6. 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.

7. 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.

8. 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

9. 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

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

11. 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.

12. 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

13. 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

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

15. 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

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