Your personal Your personal health and health and wellbeingwellbeing

STEP-BY-STEP GCSE PE ©STEP-BY-STEP GCSE PE ©

Healthy active lifestylesHealthy active lifestyles

1.1.51.1.5

SECTION 1.1

Chapter content:

1. The link between exercise, diet, work and rest

2. The requirements of a balanced diet

3. The timing of dietary intake when performing

Second edition

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• The link between exercise, diet, work The link between exercise, diet, work and restand rest

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The link between exercise, diet, work and rest is important to ensure personalhealth and wellbeing.

• In order to work, both physically and mentally, a balanced diet is requiredto provide the essential nutrients needed by the body to perform tasks.

• The more physical work or exercise a person undertakes, the higher the amount ofenergy required.

• Energy is released to the body through calories in food. Therefore, sports performers need to consume more food for energy.

• Exercise provides the fitness to be able to carry out tasks without becoming tired.

• Rest periods allow the body time to recover, repair and grow.

• The correct balance of exercise, diet, work and rest enables the body to function at its optimum level.

• The requirements of a balanced dietThe requirements of a balanced diet22

• A well-balanced diet acts to provide sources of energy and nutrition for optimal growth and development. It can also help prevent a number of health problems.

• A balanced diet includes a combination of seven different food types. These food types are carbohydrates, fats, protein, vitamins, minerals, water and fibre.

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CARBOHYDRATES – ‘MAJOR SOURCE OF ENERGY (FAST RELEASE)’

Carbohydrates are important because they provide our body with its main energy stores. There are two types of carbohydrates:SIMPLE CARBOHDRATES (Sugar) Sweets, jam and cakes are often referred to as simple carbohydrates. These tend to be foods that have been highly processed, containing fat.

COMPLEX CARBOHDRATES (Starch) Bread, pasta, potatoes and rice are some of the main sources of starches, which should form the biggest part of any meal.

Carbohydrates are stored in the muscles and the liver as glycogen. This can be quickly converted into glucose and used as energy.

Macro nutrients

Macro nutrients include carbohydrates, fats and protein. This makes up thebulk of dietary intake.

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FATS – ‘PROVIDES SLOW RELEASE ENERGY AND KEEPS US WARM’

• Fats are important because they contain a lot of slow release energy. Fat also acts as an

insulator for the body’s warmth.

• Foods containing fats include butter, cream

and cheese.

• Fats should make up considerably less in our diets

than carbohydrates. Excess fat is stored as tissue

and is responsible for health problems such as obesity.

PROTEIN – ‘GROWTH & REPAIR’

• Protein are processed for building muscles and repairing damaged tissue.

• Good sources of protein include:

Animal protein – such as meat, poultry and fish.

Dairy products – such as milk, cheese and eggs.

N.B. Excess carbohydrates, fats and protein can be converted and stored as fat.

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Micro nutrients include vitamins and minerals. They make up a small amount of the dietary intake.

VITAMINS – ‘KEEP THE BODY HEALTHY’

Vitamins are needed for a variety of reasons:

Vitamin A – Vegetables, liver and carrots. (For good vision)

Vitamin B – Nuts and meat. (Needed to release carbohydrate)

Vitamin C – Fruit and vegetables. (Good for fighting infection)

Vitamin D – Milk and fish. (For strong bones)

Vitamin E – Vegetable oil. (For good skin and red blood cell formation)

MINERALS - ‘IMPORTANT IN THE FORMATION AND MAINTENANCE OF THE BODY’

Minerals are needed by our bodies for a varietyof functions:

Calcium – For the formation and maintenance of bones and teeth – milk.

Iron – For the formation of red blood cells, which carry oxygen – meat.

Micro nutrients

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WATER – ‘NEEDED FOR TRANSPORTATION AND BODY TEMPERATURE CONTROL’

Water makes up about half of the body’s weight and is needed for the transportation of nutrients and waste and to control body temperature. We therefore need to constantly replace that which is lost in urine, sweating and breathing.

FIBRE – ‘IMPORTANT FOR THE DIGESTIVE SYSTEM’

Fibre is important for the workings of the digestive system. Examples include wholegrain bread and cereal. Although not digested, it is needed to help the gut function properly.

N.B. Many foods contain more than one food type.

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• The timing of dietary intake The timing of dietary intake with performancewith performance

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The redistribution of blood flow during exercise

Performance can be affected if a substantial meal is eaten less thantwo hours prior to exercise. This is because the following occurs:

• When resting, a large percentage of blood circulating the body isdirected to the liver and kidneys so that digestive functionscan be carried out.

• When we exercise, blood is redistributed so that a greater percentage of it flows to the skeletal muscles.

• If food is being digested during exercise the blood continues toredistribute to the skeletal muscles leaving a lack of blood for

thedigestive system. This can lead to uncomfortable stomach

cramps.

• The redistribution of blood flow is known as shunting.

1 Fill in the food components in their correct proportion for a balanced diet: (7 marks)

2 Match the seven components of a balanced diet to their functions: (7 marks)

‘Needed for transportation and body temperature control’.

‘Major source of energy (fast release)’.

‘Provides slow release energy and keeps us warm’.

‘keeps the body healthy’.

‘Important for the digestive system’.

‘Growth and repair’.

‘Important in the formation and maintenance of the body’.

Water

Fats

Vitamins

Fibre

Protein

Minerals

Carbohydrates

STUDENT QUESTIONSWater

Minerals

Vitamins

Fibre

Protein

Fats

Carbohydrates

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3 Which two food components provide us with the majority of our energy requirements? (2 marks)

4 Besides exercise, what factors should be considered to help plan a healthy lifestyle? (1 mark)

5 Before taking part in physical activity, such as a long distance run, athletes will choose to eat carbohydrates rather than fats as a source of energy. They will also plan to eat a substantial meal at least 2 hours before their activity begins.

i) Why are carbohydrates a better source of energy than fats? (1 mark)

ii) Why is a 2 hour minimum time gap recommended between eating and exercise? (2 marks)

Total marks /20

Carbohydrates / Fats

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Diet, time for rest and time for work

Carbohydrates release energy more rapidly

If there is less blood in the gut to digest food it can cause cramps and stomach discomfort.