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Edexcel ExaminationsAS Level Sport and Physical Education
AS Module Unit 1Participation in Sport and Recreation
Section 1.1Healthy and Active Lifestyles
Part 2:Healthy Lifestyle
- Health, Fitness and Exercise- Nutrition and Weight Management
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HEALTH, FITNESS and EXERCISE
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WHAT DO YOU UNDERSTAND BY THE FOLLOWING TERMS?
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WHAT DO YOU UNDERSTAND BY THE FOLLOWING TERMS?
A complete state of physical and mental well-being and not merely the absence of disease or infirmity
The ability to meet the demands of the environment without undue fatigue.
Physical exertion of the body, done to achieve a good level of health & fitness - both mentally & physically. Exercise can vary from light (e.g. steady walk) to intense (e.g. vigorous cycling or running).
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Is it possible to be fit without being healthy??
Or healthy without being fit??
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W HAT ISFITNESS?
successfuladaptation to
stressors
tasks withoutfatigue
physicalwell-being
highlyspecific
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EFFECTS OF EXERCISE ON HEALTH
EXER CI SEI M PR OVES
W ELL-BEI NG
cardiovascularrespiratory
neurom uscular
body com position
psychological
Skeletal
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EFFECTS OF EXERCISE ON HEALTH
CARDIOVASCULAR exercise slows down degenerative diseases (CHD) exercise increases High Density Lipoproteins HDL and
decreases Low Density Lipoproteins LDL (LDL are responsible for depositing cholesterol and narrowing lumen of artery), hence BP stable
thus preventing hypertension
RESPIRATORY exercise slows down decline in VO2max and hence
aerobic capacity remains higher than it otherwise would be
hence the capability for long duration low intensity work remains higher
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BODY COMPOSITION
exercise reduces obesity by burning off excess fat during and after activity when MR remains elevated, hence body mass loss
cardiac workload (hence risk of CHD) less with lower body mass
capability to move around (walk / run / climb) therefore better with lower body mass
exercise relieves symptoms of osteoarthritis
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Skeletal
Exercise stimulates the thickening and improved elasticity of cartilage
Exercise reduces risk of osteoporosis by increasing bone density due to increased deposition of calcium.
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• Neuromuscular
• Exercise sustains strength and co-ordination levels
• Exercise enhances strength and flexibility of tendons and ligaments – allowing a fuller range of motion at a joint.
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• PSYCHOLOGICAL
• immediately following activity a person experiences a feeling of well being, reduction in anxiety
• long term increase in work performance / ability to concentrate,
• hence a more positive attitude to work, increased motivation
• improved self-esteem and self-efficacy / confidence
• benefits of social interaction
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Physical benefits of exercise Energy Expenditure
Reduction in body fat Increased resting metabolic rate Increased proportion of muscle mass Reduced rates of mortality Reduced risk of CHD, obesity,
osteoporosis Help type II diabetes management.
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METABOLISM ENERGY METABOLISM Energy provides the means for any activity including muscle movements. total intake of food sufficient to supply enough energy to:
keep cells alive keep systems working meet demands of life
BASAL METABOLIC RATE (BMR) this is the least rate of energy usage needed to carry out basic body
functions measured after lying down after 8 hours sleep / 12 hours fasting
TOTAL METABOLIC RATE sum of BMR + energy required for all daily activities total average energy usage for 18 year olds in the USA is: females: 8,000 kj per day males 12,000 kJ per day.
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Exercise, Metabolic Rate and Obesity
Exercise increases metabolic rate. Therefore using up energy at a greater
rate then normal and using the bodies stored resources (fat).
Metabolic rate remains high for some time after exercise – meaning that energy from adipose tissue and recently eaten food will be used depending on how intense the exercise was!
Energy intake < energy output = sure way to combat obesity.
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OSTEOPOROSIS Age related condition Made worse by inactivity Reduction of bone mass
Due to reabsorption of minerals that form part of the bone structure.
This makes bones more porous, brittle and more likely to break.
Can also be linked with hormonal changes in post menopausal females
Weight bearing activities would help
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TYPE II DIABETES MANAGEMENT
type II diabetes is an age-related condition in which there is an imbalance of blood sugar required for daily activities caused by insulin resistance
• this is linked to obesity, coronary artery disease, stroke and hypertension
• if exercise is continued through middle-age and old-age (from 40 onwards), blood glucose is broken down and hence blood sugar is reduced and the chances of type 2 diabetes reduced
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NUTRITION AND WEIGHT
MANAGEMENT
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BALANCED DIETcontains proportions of:
carbohydrates, fats and proteins minerals, vitamins, water and roughage
(fibre)
needed to maintain good health
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Carbohydtrates
Main energy source Absorbed as glucose into the smallintestine Excess stored as muscle and liver
glycogen and as fat. 60% in a balanced diet.
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Fats
Secondary energy supply Long duration and low intensity exercise. Insulation Soluble and Insoluble fats 20-25% of a balanced diet.
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Proteins
Required for growth and repair Last resort for energy supply Made from amino acids – essential and
non essential. 10-15% of a balanced diet.
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Vitamins
Organic substances needed for all bodily functions.
Regulate metabolism and facilitate energy release.
Fat soluble and water soluble vitamins Small amounts are essential
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Minerals
Calcium provides strong structure of bones and teeth.
Iron is needed for red blood cell production
Other minerals – magnesium, sodium, potassium.
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Fibre
Essential for healthy bowel functions. No calories, vitamins or minerals in fibre
and it is not digested. Fruit, vegetables, plant foods, beans and
oats.
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Water
Major component of the body Involved in almost every bodily function Termoregulation Transport around body.
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A FOOD PYRAMID
carbohydrate and fibre, the bulkof food eaten
fibre, vitaminsminerals
fats
protein and some fat
fat, butter, margarine, cooking oil
milk, cheese, yoghurt, eggs, red meat, chicken, fish
vegetables and fruit - 5
per day
cereal, pasta, bread, biscuits, cake,
Foods in the lower part of the pyramid should form the main part of a balanced diet, while those at the top should be eaten in smaller quantities.
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CHOLESTEROL
cholesterol is a substance produced from fatty foods
particularly from a diet high in saturated fat
if this is not removed by the digestive process, it can be deposited in arteries causing them to be narrower
this is a form of atherosclerosis
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EXERCISE AND HIGH CHOLESTEROL
exercise increases High Density Lipoproteins HDL and decreases Low Density Lipoproteins LDL (LDL are responsible for depositing cholesterol and narrowing lumen of artery), hence blood pressure (BP) becomes stable
thus preventing hypertension
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Dietary requirements for exercise
Activity Daily energy intake (KJ)Female
Daily energy intake (KJ)Males
Tour de France 25,000
Triathlon 20,000
Rowing 12,600 14,700
Swimming 8,400 15,500
Hockey 9,200 13,400
Gymnastics 6,000
Body Building 5,900 14,500
Average female intake – 2,000 Average male intake – 2,500
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DIETARY REQUIREMENTS FOR EXERCISE
BALANCED DIET• a balanced diet from a regular food intake will provide
the nutrient requirements for all sportspeople
The duration and intensity of the activity will determine the dietary requirements for the athlete to perform at his/her best ability.
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• Glycogen is the most important energy source for any type of exercise.
• Endurance events (90 mins +) will need a higher CHO diet to keep muscle glycogen levels as high as possible.
• CHO loading could be used.
• A high CHO diet significantly improves performance• immediate post-exercise CHO supplements, and high
glycemic index (GI) foods such as bananas and raisins
• will start reloading depleted muscle glycogen stores.
CHO REQUIREMENT
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CARBOLOADING
carbo-loading can assist endurance performance in events lasting longer than 90 minutes by increasing muscle glycogen stores above normal levels
Eating more CHO to keep muscle glycogen levels higher for longer during exercise.
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FAT REQUIREMENTS
fat intake should be restricted for both power and endurance athletes
except for power events such as sumo wrestling
WHY???
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PROTEIN REQUIREMENTS FOR EXERCISE
ENDURANCE ATHLETES• the recommended protein intake is 1.2 - 1.4 grams per
kilogram of body mass per day
STRENGTH AND POWER ATHLETES• need additional protein• 1.4 - 1.8 grams per kilogram of body mass per day• this need for extra protein is because after heavy
resistance training the rate of protein breakdown and resynthesis is greater
• because of muscle hypertrophy
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VITAMINS / MINERALS/ SUPPLEMENTS / WATER REQUIREMENTS
VITAMINS AND MINERALS
• a regular intake of vitamins and minerals is required for all performers
• research has shown that a normal well balanced diet provides all necessary vitamins and minerals to support elite performances
• dietary fibre is also needed at a balanced level and must not be neglected for the elite performer
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SUPPLEMENTS
glutamine has been shown to help immune systems after exercise
creatine has been shown to increase muscle creatine levels to help sustain power output in power events
a balanced normal diet will contain sufficient glutamine and creatine for this
amino acid / CHO supplementation is often taken in liquid form following exercise.
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When and what should we eat before an exercise period?
Food should be eaten 3-4 hours prior to a competition, so that it is well digested and absorbed into the blood stream.
High in CHO, low in fat and moderate in fibre.
Example- Pasta bake with spinach, a banana and a
still flavoured drink.
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HYDRATIONWATER BALANCE (water is 60% of total body mass) water balance at rest:
water loss occurs via evaporation & excretion
majority lost as urine water intake depends on climate and
body mass
READ DEHYDRATION ARTICLE FROM BBC SPORT WEBSITE.
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HYDRATION DURING EXERCISE more water is produced during
tissue respiration water is lost mainly as sweat
determined by external temperature, body mass and metabolic rate
there is increased water loss via expired air due to increased breathing
kidneys decrease urine flow in an attempt to decrease dehydration
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during a marathon 6-10% of body water content is lost, hence the need for water intake during exercise
this means that during 1 hour’s exercise an average person could expect to lose around 1 litre of fluid
and even more in hot conditions this could represent as much as 2
litres an hour in warm / humid conditions
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DEHYDRATION AND LOSS OF PERFORMANCE excessive loss of fluid impairs
performance as blood plasma volume decreases and body temperature rises extra strain is placed on the heart,
lungs and circulatory system which means that the heart has to
work harder to pump blood around the body
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Current trends in Health
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CURRENT TRENDS IN HEALTH
TASK students should research from World Health Organisation
(WHO) websites the data which tells you what is happening in various countries of the world
data can include: obesity mental health physical activity alcohol tobacco usage dental health diabetes cardiovascular disease cancer bone disease
WHY IS THE POPULATION OF JAPAN SO HEALTHY?
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Japan
Page 36 in Edexcel PE text book.
Make notes on how Japan’s government is trying to achieve a healthy nation.
How does this compare to the UK or America?
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Balanced lifestyle
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ENERGY BALANCE
when:
ENERGY INTAKE = ENERGY OUTPUT
in terms of the energy taken in via food, and the energy output via the needs of daily living (metabolism) plus exercise
this is said to be a neutral energy balance a person with a neutral energy balance
would neither lose nor gain body mass
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What would a Positive energy balance be??
Obesity
What would a Negative energy balance be???
Weight loss
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WORK-LIFE BALANCE it is important to have a balance between the
demands of work which includes time / energy / sleep quality
and life / exercise including food / social life / sleep
time should be created every day for exercise to balance the stress of the working day
a lifestyle dominated by work and issues connected with work can lead to many of the sedentary lifestyle issues mentioned above: obesity cardiovascular disease
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Dealing with stress
Stress is a response of the body to any demands made.
Symptoms can be – physiological, psychological or behavioural.
Stress can be dealt by- Rest in a quiet place, try to sleep if possible Reduce breathing rate, mental activity and
muscle tension Indentify what has made you stressed, take
action, manage time effectively and think positively
Keep the body physically fit and in good health.
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Effects of ageing
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Ageing
Reaction times
Memory and co-ordiantion
Max heart rate
Artery HardeningLung capacity
Lung tissue elasticity
Muscle strength
For each of these suggest either an increase or decrease.
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AGEING• includes all the changes that occur in the body:
– restricted joint flexibility (osteoarthritis)– increased body fat– muscle atrophy– osteoporosis, caused by decreased bone mineral (oestrogen
deficiency and lack of physical activity in females)
ANAEROBIC DECLINE
• muscle and strength atrophy• there is a shift towards Slow Twitch fibres• thinner myelinated sheath lengthens reaction times• loss of neurones affects short term memory and coordination
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ADULTHOOD AND AGEINGAEROBIC DECLINE WITH AGECARDIOVASCULAR• decline in HRmax (HRmax = 220 - age)• increase in resting pulse rate due to
decreased SV• artery hardening increases resting
systolic BP• recovery takes longer after exerciseRESPIRATORY• VO2max declines about 10% per decade
due to reduction in SV & HRmax & lack of aerobic exercise
• VC & forced expiratory volume decrease with age
• RV larger hence less air exchanged per breath
• less elasticity of alveoli walls & reduced strength of respiratory muscles decreases VO2max
• lower a-vO2diff since less O2 extracted by muscles
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EXERCISE AND AGEING
EFFECTS OF EXERCISECARDIOVASCULAR• exercise slows down degenerative diseases (CHD)
• exercise increases High Density Lipoproteins HDL, and decreases Low Density Lipoproteins LDL
• LDL are responsible for depositing cholesterol and narrowing lumen of artery), hence blood pressure tends to be stable thus preventing hypertension
RESPIRATORY• exercise slows down decline in VO2max
BODY COMPOSITION• exercise reduces obesity by burning off excess fat during and after
activity when metabolic rate remains elevated• cardiac workload is less with lower body mass• exercise relieves symptoms of osteoarthritis and reduces
osteoporosisNEUROMUSCULAR• exercise sustains strength and coordination levels and enhances
tensile strength & flexibility of tendons and ligaments• thus allowing for a fuller range of joint movement
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LONG-TERM RESPONSES OF BODY COMPOSITION• example data of relative body fat values for untrained, trained
and highly trained males and females
relative body fat (%) untrained trained
age group femalesmales femalesmales15-19 20-24 13-16 12-20 7-13
20-29 22-25 15-20 10-18 6-12 30-39 24-30 18-26 12-20 8-14
• note that the average body fat for untrained females is about 8% higher than untrained males
• however, trained females are exceptionally lean and their relative body fat values are well below those values for untrained males
• therefore females can reduce fat stores well below what is considered normal for their age
• Note that untrained males and females have increased body fat when they get older, whereas trained people (both sexes) remain lean
AGE AND BODY COMPOSITION
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FACTORS AFFECTING STRENGTHAGEING • maximal anaerobic power for both males and
females decreases after 25 years
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FITNESS CHANGES WITH AGE
most fitness measures fall after the age of about 25
trained individuals fitness levels start at a higher level
and do not fall as far as untrained individuals the graph shows how
VO2max falls for trained and untrained individuals
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STRENGTH CHANGE WITH AGE
CHANGES IN STRENGTH WITH AGE age related loss of muscle
strength is as a result of substantial loss of muscle mass
which accompanies aging and decreased physical activity
• there is evidence that older people who continue anaerobic (power) exercises
• maintain strength up to the level of an untrained person of 20 years of age
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FLEXIBILITY CHANGES WITH AGE
FACTORS AFFECTING FLEXIBILITY• bony features of a joint
– change due to arthritic conditions within joints
• length and position of tendons and ligaments– change as strength is lost leading to joint
instability and dislocations
• elasticity of muscle tissue– change as muscle function declines leading to
postural difficulties such as kyphosis
• elasticity of skin– changes to increase flabbiness
• all these factors change to decrease flexibility with age
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THE METABOLIC RATE
METABOLIC RATE • this is a combination of energy expenditure of the body • due to all processes:
– the BMR (basal metabolic rate) = rate of energy expenditure while at rest– the SDA (specific dynamic action) = extra rate of energy expenditure due
to digestion, absorption of nutrients, and transport of nutrients to body cells)
– SDA is usually estimated as 10% of energy value of food consumed– energy expenditure due to exercise
• total metabolic rate = all energy expenditure due to exercise + BMR + SDA
• this is usually worked out for each kilogram of body mass, for each minute
• typical values for men and women of BMR at 20 years of age are:– BMRmale = 100 kJ kg-1 per day BMRfemale= 90 kJ kg-1 per day
– BMRmale = 0.069 kJ kg-1 min-1 BMRfemale= 0.063 kJ kg-1 min-1
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EFFECT OF AGE ON METABOLIC RATE
EXERCISE ENERGY CONSUMPTION / METABOLIC RATE WITH AGE• the following table shows how energy is used (total metabolic rate) on
average with age:
average rates of energy expenditure for men and women living in the USA
age men women
kJ per day kJ kg-1 min-1 kJ per day kJ kg-1 min-1
15 - 18 12,500 0.132 9,200 0.11619 - 24 12,100 0.117 9,200 0.11025 - 50 12,100 0.107 9,200 0.10150+ 9,640 0.087 7,900 0.085
• Note that the figures for kJ kg-1 min-1 are corrected for the average body mass of the group
• source: Essentials of Exercise Physiology 3e, McArdle, Katch and Katch, Lippincott, Williams & Wilkins 2006