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GCSE Physical Education
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FUEL FOR EXERCISE: The Relationship between exercise and weight levels and effects on health and performance
SECTION B
UNIT 1 - Information
People exercise to
• Foster a healthy lifestyle
• Improve fitness and/or sporting performance
A BALANCED DIET is essential for this to take place.
However, individuals will choose a diet which is SPECIFIC to their needs.
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FUEL FOR EXERCISE: The Relationship between exercise and weight levels and effects on health and performance
SECTION B
UNIT 1 - Information
Any physical activity requires:
ENERGY EXPENDITURE
The amount of energy needed depends on:
The type of sport exercise
Duration of the activity
Intensity of the activity
Three other factors which contribute to Energy Needs are:
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FUEL FOR EXERCISE: The Relationship between exercise and weight levels and effects on health and performance
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UNIT 1 - Information
AGEAs you age your metabolism slows down –
You need to eat less or you will gain weight
SEXMales usually need more energy than females
LIFESTYLEThe more active you are, the more energy you need
Three other factors which contribute to Energy Needs are:
BODYTYPE
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FUEL FOR EXERCISE: The Relationship between exercise and weight levels and effects on health and performance
SECTION B GCSE Physical Education
UNIT 1 - Information
BASAL METABOLIC RATE (BMR)The amount of energy needed just to keep you alive.
BMR varies from one person to the next.
PHYSICAL ACTIVITY LEVEL (PAL) OR WORKING ENERGYThe amount of energy needed for physical activity/ sport
TOTAL ENERGY NEEDS = BMR + PAL (measured in kilojoules/ kilocalories)
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FUEL FOR EXERCISE: The Relationship between exercise and weight levels and effects on health and performance
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FOOD FUELS THE BODY
• Provides ENERGY for physical activity
• REPAIRS injured tissue
• Helps in GROWTH of body tissue
• Contributes to GOOD HEALTH
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FUEL FOR EXERCISE: The Relationship between exercise and weight levels and effects on health and performance
SECTION B
UNIT 1 - Information
1. ENERGY BALANCE
Energy in = Energy out
Taking in (eating) = Using up (physical activity)
calories calories
WEIGHT STAYS CONSTANT
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FUEL FOR EXERCISE: The Relationship between exercise and weight levels and effects on health and performance
SECTION B
UNIT 1 - Information
2. Energy in Energy used
WEIGHT GAINED
3. Energy in Energy used
WEIGHT LOST
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FUEL FOR EXERCISE: The Relationship between exercise and weight levels and effects on health and performance
SECTION B
UNIT 1 - Information
BALANCED DIET
• A balanced diet is based around ‘GOOD FOODS’ e.g. eating 5 vegetables/fruits per day
• A balanced diet consists of 7 components
• A balanced diet should meet the needs of the individual
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FUEL FOR EXERCISE: The Relationship between exercise and weight levels and effects on health and performance
SECTION B
UNIT 1 - Information
BALANCED DIET
Carbohydrates FatsProtein
Fibre
MineralsVitamins
Water
Carbohydrates
55% - 60%
Protein
15%
Fats
30% - 25%
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FUEL FOR EXERCISE: The Relationship between exercise and weight levels and effects on health and performance
SECTION B
UNIT 1 - Information
CARBOHYDRATES• Main source of ENERGY for working muscles
• Broken down into GLUCOSE and stored as GLYCOGEN in the liver and muscles
• Carbohydrates are an IMMEDIATE energy source
• SIMPLE carbohydrates : SUGAR – biscuits, cakes, sugar
• COMPLEX carbohydrates : STARCH – pasta, potatoes, bread
• It is important to stock up on carbohydrate after exercise to replace that which has been used
• Excess carbohydrate is stored in the body as FAT
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FATS• Fats are a form of STORED ENERGY, released SLOWLY when there
is a lack of carbohydrates (glycogen)
• Extra fat is stored just under the skin
• Extra fat can lead to:
OBESITY HIGH CHOLESTROL LEVELS(HEART / CIRCULATORY PROBLEMS)
• Fats are used during AEROBIC work (O2 is present)
• SATURATED fats: milk, meat, biscuits
• POLY UNSATURATED fats: fish, nuts
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FUEL FOR EXERCISE: The Relationship between exercise and weight levels and effects on health and performance
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PROTEINS• Used as an energy source only when carbohydrates and fat stores
have depleted
• PROTEINS needed for the REPAIR and GROWTH of body tissues
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FUEL FOR EXERCISE: The Relationship between exercise and weight levels and effects on health and performance
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WATER• Water allows the body to maintain a CONSTANT temperature when
undertaking physical activity
• Water absorbs heat produced during physical activity which is then carried to the skin where it is lost in the air
• Water as SWEAT helps to cool the body when it EVAPORATES on the surface of the skin
• The more activity, the more water is lost
• This can lead to 1) DEHYDRATION, 2) HEATSTROKE
• Performance in physical activity is seriously affected by water loss
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FUEL FOR EXERCISE: The Relationship between exercise and weight levels and effects on health and performance
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VITAMINS• Only small amounts needed
• Vitamins regulate the chemical reactions of the body
• They help with growth and repair of tissue
• They help to resist infections
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FUEL FOR EXERCISE: The Relationship between exercise and weight levels and effects on health and performance
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MINERALS• Minerals are found in a variety of foods
• Calcium strengthens bones
• Other minerals help with growth
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FUEL FOR EXERCISE: The Relationship between exercise and weight levels and effects on health and performance
SECTION B GCSE Physical Education
UNIT 1 - Information
SECTION B
FUEL FOR EXERCISE: The Relationship between exercise and weight levels and effects on health and performance
FIBRE• Fibre keeps the digestive system working correctly
• Fibre helps in food absorption
• Fibre makes you feel full, so you eat less
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FUEL FOR EXERCISE: The Relationship between exercise and weight levels and effects on health and performance
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UNIT 1 - Information
ENERGY AND PHYSICAL ACTIVITY
• Carbohydrates provide QUICK ENERGY. They supply energy for both AEROBIC and ANAEROBIC physical activity
Used for physical activity of a comparatively
SHORT length of time and HIGH INTENSITY
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FUEL FOR EXERCISE: The Relationship between exercise and weight levels and effects on health and performance
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ENERGY AND PHYSICAL ACTIVITY• Fats provide SLOW ENERGY
The provision is too slow to be used when used when working hard Used for walking and low-impact exercise Used for exercise of a longer duration, and MODERATE INTENSITY Energy used will come from fats and carbohydrates in equal measures Physical activity of LONG DURATION and HIGHER INTENSITY is
fuelled more from fat stores in the body because the glycogen store becomes depleted
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FUEL FOR EXERCISE: The Relationship between exercise and weight levels and effects on health and performance
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UNIT 1 - Information
ENERGY AND PHYSICAL ACTIVITY• WATER – drink plenty of water BEFORE, DURING and AFTER your
physical activity
• PROTEIN – a little more may be needed for muscle growth and repair if training hard for long periods
• CARBO LOADING – The aim of carbo-loading is to build up stores of carbohydrate so that energy can be produced for longer periods of time. This is achieved by eating up to 60% more carbohydrate and reducing physical activity on three days leading up to a competition
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FUEL FOR EXERCISE: The Relationship between exercise and weight levels and effects on health and performance
SECTION B
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EXERCISE AND WEIGHT LEVELS• The Food Standards Agency gives guidance on correct weight for
height
• However, being the correct weight does not necessarily mean being fit (amount of fat in the weight is crucial)
• BODY COMPOSITION – “The proportion of fat in the body is compared to muscle and bone” – stated as a percentage
• SKINFOLD TESTS are used to estimate body composition
• Too much body fat puts a strain on the body – heart and muscle condition can badly affect performance
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FUEL FOR EXERCISE: The Relationship between exercise and weight levels and effects on health and performance
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EXERCISE AND WEIGHT LEVELS• To control body weight:
HEALTGHY BALANCED DIET + REGULAR EXERCISE
• Energy balance all important
FOOD INTAKE = ENERGY OUTPUT
• There is a direct link between HEALTH, FITNESS, and EXERCISE.• OVER WEIGHT – heavier than the Food Standards Agency guide.
However, some of that extra weight might be muscle not fat.• OVER FAT – a high level of fat in comparison with their body
composition – can lead to obesity related diseases and also cause poor sporting performances.
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FUEL FOR EXERCISE: The Relationship between exercise and weight levels and effects on health and performance
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EXERCISE AND WEIGHT LEVELS• OBESE – normally 20% over the Food Standards Agency guide of
weight for height. Health risks – Heart disease, cancer, diabetes, osteoarthritis and other problems are likely if obese.
• UNDER WEIGHT – ANOREXIA NERVOSA – where people do not eat as the see themselves as fat – leads to excessive weight loss.
• BULIMIA – people eat a lot but the vomit – weight loss which needs addressing immediately.
• Athletes quite often are concerned about their weight for the physical activity they take part in. This can lead to eating disorders.
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FUEL FOR EXERCISE: The Relationship between exercise and weight levels and effects on health and performance
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UNIT 1 - Information
EXERCISE AND WEIGHT LEVELS• BODY TYPE – BODY SHAPE – BODY COMPOSITION
Determine how effective you are at a physical activity
There are 3 SOMATO TYPES:
MESOMORPH ENDOMORPH ECTOMORPH
Each of the somato types can be changed by
DIET, EXERCISE and TRAINING
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FUEL FOR EXERCISE: The Relationship between exercise and weight levels and effects on health and performance
SECTION B
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EXERCISE AND WEIGHT LEVELS
ECTOMORPHECTOMORPHLittle muscle
Very thin and lean
Long arms/legs
Little fat
Narrow shoulders/hips
RELATIVE LINEARITYRELATIVE LINEARITY
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FUEL FOR EXERCISE: The Relationship between exercise and weight levels and effects on health and performance
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EXERCISE AND WEIGHT LEVELS
MESOMORPHMESOMORPHWedge-shaped body
Heavily muscled arms/legs
Very little body fat
Wide shoulders/
Narrow hips
RELATIVE MUSCULARITYRELATIVE MUSCULARITY
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FUEL FOR EXERCISE: The Relationship between exercise and weight levels and effects on health and performance
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EXERCISE AND WEIGHT LEVELS
ENDOMORPHENDOMORPHPear-shaped body
Lot of fat on body, arms and thighs
Wider front to back than side to side
Wide shoulders and hips
RELATIVE FATNESSRELATIVE FATNESS
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FUEL FOR EXERCISE: The Relationship between exercise and weight levels and effects on health and performance
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EXERCISE AND WEIGHT LEVELSSprinter As Usain Bolt illustrates, the perfect sprinter is tall with a muscular
(mesomorphic) body, slim lower legs and narrow hips. You also need a developed nervous system, which you can develop with short (e.g. 30m) sprints at maximum effort.
Middle Distance
In middle-distance events, you’re after a high-aerobic threshold (i.e. plenty of stamina) as well as high speed. In training, volume should drop, and intensity rise, as race season approaches – but keep in mind that sudden changes cause injury.
Long Distance
Like Paula Radcliffe, marathon runners tend to be ‘ectomorphs’, i.e. lean and lightweight with slim bodies and legs. Their calf muscles are also pretty skinny, too dense a muscle mass and the strain could lead to injuries like shin splints.
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FUEL FOR EXERCISE: The Relationship between exercise and weight levels and effects on health and performance
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EXERCISE AND WEIGHT LEVELS• Most people are somewhere in between these 3 extremes• People with different Body Shapes and Types tend to be good at
different sports
• The Body Type can give an individual of what work has to be carried out in terms of Fitness, Exercise and Training.
ECTOMORPH MESOMORPH ENDOMORPH
Endurance Power Weight
Height Strength Limited movement
Type of activity Contact Type of activity
Type of activity
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FUEL FOR EXERCISE: The Relationship between exercise and weight levels and effects on health and performance
SECTION B
UNIT 1 – Practical Application
“What is a balanced diet”?Class Discussion
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FUEL FOR EXERCISE: The Relationship between exercise and weight levels and effects on health and performance
SECTION B GCSE Physical EducationSECTION B
UNIT 1 – Practical Application
“What is the importance of each of the components of a
balanced diet”?
Class Discussion
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FUEL FOR EXERCISE: The Relationship between exercise and weight levels and effects on health and performance
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UNIT 1 – Practical Application
Choose 3 physical activities and discuss their requirements in terms of nutrition.
Class Discussion
1. 2. 3.
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FUEL FOR EXERCISE: The Relationship between exercise and weight levels and effects on health and performance
SECTION B
UNIT 1 – Practical Application
• Body composition and Height/Weight testing
• Somatotyping – photographs of different persons involved in physical activity
• Ask class to work in groups and sort out photos/cuttings into 3 body types
• Describe the characteristics.
Are there any which are difficult to categorise? Why?
• Use Rugby as an activity and look at the demands/positions of the game.
“Why body types would be most suitable for each position and why”
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FUEL FOR EXERCISE: The Relationship between exercise and weight levels and effects on health and performance
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UNIT 1 - Links
• Health – Physical, Social, Mental
• Fitness
• Exercise
• Lifestyle
• Individual needs
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FUEL FOR EXERCISE: The Relationship between exercise and weight levels and effects on health and performance
SECTION B
UNIT 1 - Activity
1. What are the 3 food groups and what percentage should they contribute to our diet?
2. Which components of our diet supply energy?
3. Why are carbohydrates referred to as the main energy supplier?
4. How are carbohydrates stored in the body?
5. Give 3 factors which affect water loss.
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FUEL FOR EXERCISE: The Relationship between exercise and weight levels and effects on health and performance
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6. To balance the energy equation what must we do?
7. Give 3 ways of losing weight?
8. What happens to the carbohydrate and fat we take in but don’t use for energy?
9. What is the energy equation and what does it tell us?
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FUEL FOR EXERCISE: The Relationship between exercise and weight levels and effects on health and performance
SECTION B GCSE Physical Education
ENDOMORPH
UNIT 1 - Activity
10. Move the images below to match them with the appropriate body type.
MESOMORPH ECTOMORPH
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FUEL FOR EXERCISE: The Relationship between exercise and weight levels and effects on health and performance
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UNIT 1 - Activity
11. Describe the main characteristics of each body type.
MESOMORPH
ECTOMORPH
ENDOMORPH
Activity
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FUEL FOR EXERCISE: The Relationship between exercise and weight levels and effects on health and performance
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UNIT 1 - Activity
12. Define the terms ‘health’ and ‘fitness’.
13. Explain the relationship between health and fitness.
14. How might exercise affect your weight?
15. How can lifestyle affect the energy needs of a person?
16. Why is fluid intake an important consideration for a sportsperson?
17. Explain what is meant by diet.
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FUEL FOR EXERCISE: The Relationship between exercise and weight levels and effects on health and performance
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UNIT 1 - Activity
18. Explain why some sportspeople ‘carbohydrate-load’ before endurance events, such as marathons.
19. Briefly describe the meaning of the term ‘energy balance’.
20. Why is knowledge of the ‘energy balance equation’ important for a sportsperson?
21. What nutrient in our diet supplies energy during intense exercise?
22. What term is used to describe the amount of energy needed to keep a person alive and healthy?
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FUEL FOR EXERCISE: The Relationship between exercise and weight levels and effects on health and performance
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UNIT 1 - Activity
23. Name three factors which could affect water loss taking part in sporting activity.
24. Why is it generally undesirable for sportspersons to have a high percentage of body fat?
25. How can the level of body fat be controlled?
26. Explain why CARBOHYDRATE is the major energy fuel used during vigorous exercise.
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FUEL FOR EXERCISE: The Relationship between exercise and weight levels and effects on health and performance
SECTION B
UNIT 1 – Key Facts/Glossary
HEALTH - LIFESTYLE - PERFORMANCEHEALTH - LIFESTYLE - PERFORMANCE
Vitamins, minerals, fibre
Water, dehydration, heatstroke
High protein diet
PAL
BMR
Energy balance
Obesity
SomatotypingBulimia
Balanced diet
Over fat
Good foods
Anorexia
Over weight
Carbo-loading
Exercise
Fitness
Energy providersCarbohydrateFatsProtein