1.H3.7 Physical Education Unit Introduction

2. What Will We Be Learning

Sports Nutrition

Sports Coaching

Biomechanics

Sports Injuries

Patterns of Participation & Motivation for sports

3. Practical Classes

Prac Classes will be held each Friday Periods 4 and 5 unless otherwise mentioned

You are required to bring all necessary gear

4. What Types of Sports?

We will aim to participate in a variety of Sports For Life

These include sports such as

5. SPORTS NUTRITION 6. IS BASED UPON

The basic principles that govern general nutrition

That is, a balance of all nutrients, a variety of food and moderation of the intake of that food.

With that in mind, the importance of the training diet has been recognised.

7. THE TRAINING DIET..

Athletes now understand that they must eat well to ensure maximum return from heavy training schedules.

The competition diet is established providing athletes with knowledge of special eating practices, before, during and after the event to maximise their performance.

8.

Each sports person will have different dietary requirements depending on

Training

Age

Sex

Body size

Sport played

Environment for training and competition

9. GENERAL PRINCIPLES OF SPORTS NUTRITION

Recommended balanced diet for average sports person is.

55 60% Carbohydrates

25 30% Fats

10 15% Protein

Recommended balanced diet for more strenuous athlete is

70% carbohydrates

15 20% Fats

10 15% Protein

10. GUIDELINES FOR ASPORTS PERSON DIET

Increase complex carbohydrates

Decrease dietary fat

Ensure adequate protein intake

Increase dietary fibre

Decrease/eliminate alcohol

Decrease salt intake

Increase water intake

11. COMPETITION DIET

It is important to understand nutritionally related factors that cause fatigue & reduced performance.

These being : - depletion of muscle stores&dehydration

12. STRATEGIES TO REDUCE, DELAY OR OFFSET THESE FACTORS

General preparation of energy stores

(increase carbohydrate intake to ensure natural storage capacity)

Carbohydrate loading for endurance events

(gradually reduce training early in the week, maintain normal diet to maintain carb levels reduce training further and consume high level of carbohydrates

80 85% of kj intake)

Pre-competition meal

(ensure that glycogen stores are topped up for strenuous exercise, adequate hydration)

13. STRATEGIES CONT..

Carbohydrate supplementation (marathons)

(generally in fluid form in small amounts and frequent intervals this maintains blood glucose levels and spares muscle glycogen)

Glycogen replenishment

(first 15 min after exercise eat foods high in glycogen eg fresh fruit, lollies..

Following two hours meal high in complex carbs & protein

Fluid replenishment

Before, during and after

14.

CARBOHYDRATES

STARCH SUGARS BREADS, CEREALS, RICE, PASTA AND POTATO TABLE SUGAR, HONEY, FRUIT SUGAR, LOLLIES, SOFT DRINK AND BEER 15.

CARBOHYDRATES

COMPLEX (contain other useful nutrients) Preferred option for carb intake due to being an efficient energy source, readily used. Stores depleted quickly so need to be replaced frequently SIMPLE Carbohydrates stored as GLYCOGEN in the muscles and liver. Muscles cannot perform without it. Therefore need to be replenished 16. QUESTIONS.

What factors affect the dietary requirements of a sports person?

What is the difference between the average athletes intake of carbs, protein & fat and that of an athlete of strenuous activity?

List the guidelines for a sportspersons diet?

Explain the role of the pre competition meal and carbohydrate loading?

List some main sources of complex carbohydrates.

17. Team Sports (football, netball etc) Fats Breads, cereals, rice, pasta, fruit & vegetables Sources Transport other nutrients, cells, hormones & wastes around the body Builds and repairs all body cells Marathon (Long in duration) Walking, mowing lawns Secondary energy source when CHOs are used Animal Products meat, chicken etc (saturated) Plants Avocado (unsaturated) Function Beef, lamb, fish, chicken, eggs CHO All Water Sports of primary use Supply essential fatty acids that form membrane of cells. Vital in hormone production Protein The bodies main source of energy to carry out every-day activities Straight from a tap/bottle, fruits (oranges, pears) 18. All Transport other nutrients, cells, hormones & wastes around the body Straight from a tap/bottle, fruits (oranges, pears) Water Walking, mowing lawns Secondary energy source when CHOs are used Supply essential fatty acids that form membrane of cells. Vital in hormone production Animal Products meat, chicken etc (saturated) Plants Avocado (unsaturated) Fats Marathon (Long in duration) Builds and repairs all body cells Beef, lamb, fish, chicken, eggs Protein Team Sports (football, netball etc) The bodies main source of energy to carry out every-day activities Breads, cereals, rice, pasta, fruit & vegetables CHO Sports of primary use Function Sources 19.

Working in Groups of 2 or 3 you are to create a poster detailing the suggestions of healthy eating

Posters will be a reference guide for future activities