1. Healthy, balanced lifestyle: Eating a healthy and balanced diet Regular exercise Maintaining a healthy body weight Not smoking Sensible alcohol consumption Minimising stress Unhealthy lifestyle: Poor diet, e.g. excess fat, salt sugar, protein Inactivity or lack of exercise Being overweight – can result in cancer, heart disease, etc Smoking – cancer, h disease Excess alcohol consumption High stress levels Input - Characteristics

2. Input – Balanced Diet Keywords: Energy – Measured in kilocalories and kilojoules and consumed in diet Energy Balance – Relationship between energy intake (taken in) and energy expenditure (used up) Energy Intake – The energy that we put into our body from food and drink Energy Expenditure – BMR + Energy required to participate in physical activity BMR – Basal Metabolic Rate – the amount of energy we need at rest Q – What kinds of things will affect your energy expenditure? Frequency of exercise Intensity of exercise Type and duration of exercise Age, gender and body composition Fuels available

3. Energy Balance Energy intake Energy expenditure Energy intake Energy expenditure Negative Energy Balance Energy intake Energy expenditure Positive Energy Balance Weight LOST! Weight GAINED!

4. Activity Activity/sport Kcals per hour aerobics260 badminton270 basketball480 boxing (sparring)190 circuit training263 climbing (mountain)480 cricket240 cycling (moderate speed)165 dance (social)223 golf (walking with bag)200 gymnastics255 hockey430 horse-riding190 jogging (9 km/h) 520 martial arts250 netball250 rugby430 soccer430 swimming (laps)255 tennis335 volleyball280 walking (brisk)240 weight training375 Using the figures for different sports, work out your energy expenditure for one day last week. Then put them in the formula below to work out your energy balance. Energy Expenditure BMR + Energy required to perform activity = (1600 kcals for a 15 yr old male and 1450 kcals for a 15 yr old female) Energy Balance Energy Expenditure Energy Intake -= 1) First work out Energy Expenditure: 2) Then work out energy balance: (National averages – 2755 kcals for 15 to 18 yr old male and 2110 kcals for 15 to 18 yr old female)

5. Government Recommendations Adults – minimum of 30 minutes moderate physical activity on 5 or more days a week Children (5 – 18 yrs old) – should participate in physical activity of moderate intensity for one hour a day