aerobic endurance exercise training unit 5 – improving health and fitness for entry to the...
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Aerobic Endurance Exercise Training
Unit 5 – Improving Health and Fitness for Entry to the Uniformed Public Services
Session
6The Effects of Basic
Nutrition
Staff Cunliffe
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Session AIMS
To Introduce students to the effects of basic Nutrition and the different food groups.
Prepare students to be able to record a personal food diary.
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Objectives
By the end of this session students will beable to:
• List the basic seven food groups.• Identify food sources for each of the seven
food groups• Describe the importance of each food
group.
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What Is Nutrition?
Nutrition is the process of how the body intakes and utilises foods and nutrients vital to health in promoting growth, maintenance
and reproduction cells.
• What we eat and drink affects our health.• There are seven essential food groups our
body needs.
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www.A6training.co.uk
Activity 1 - Knowledge Probe
In pairs list as many of the seven essential food groups as you can on
the post it notes provided?
You have thirty seconds
End
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The Seven Essential Food Groups
• Protein • Carbohydrates - Complex Carbohydrates
- Simple Carbohydrates• Fats - Saturated Fats
- Unsaturated Fats• Water• Fibre• Vitamins• Minerals
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Activity 2
Food Groups Word Search
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Objectives
By the end of this session students will be
able to:
• List the basic seven food groups.• Identify food sources for each of the seven
food groups• Describe the effects and importance of
each food group.
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Protein• The digestive system breaks down protein
in foods we eat• Absorbed into the bloodstream for growth
and repair (White blood cells) • Recommended Dietary Intake = 15% • Increase to 30% for high muscular strength
and endurance training• 1 gram of protein = 4 calories
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Protein Food Sources
• Fish• White Meat• Quorn/ Torfu • Milk • Eggs• Pulses (chick peas/ beans)
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Carbohydrates
• Divided into complex carbohydrates and simple carbohydrates (sugars = glucose)
• The digestive system absorbs carbohydrates into transports them to cells throughout the body
• Provides cells with power/ energy:
Simple carbohydrates = instance energy release Complex carbohydrates = slow energy release
• Excess sugar is stored in the liver • When liver stores are full, it is stored at fat
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Carbohydrates
• When exercising for short periods, liver stored will be used for energy.
• When exercising for long periods, fat will be used for energy.
• Recommended Dietary Intake = 55% • Increased to 60-70% for high cardiovascular
training• 1 gram of Carbohydrates = 4 Calories
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Carbohydrate Food Sources
Complex Carbohydrates:• Bread• Pasta• Rice• Potatoes• Cereal
Simple Carbohydrates:• Sweets• Chocolate• Cakes• Fruit• Jam
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Fats
• Fats are essential for insulation and to protect vital organs
• Major source of energy in the body - broken down and used in muscles for fuel
• Excess fat is stored • Fats can be divided into saturated fat and
unsaturated fat• Saturated fats can come from animal or vegetable
products - clog the arteries• Unsaturated fats come from plants, seeds or fish -
help lower cholesterol
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Fats
• When exercising for long periods, fat will be used for energy.
• Recommended Dietary Intake = 30% 40-50g
• Reduced to 15-30% when training
• 1 Gram of fat = 9 Calories
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Fat Food Sources
Saturated Fat:• Biscuits/ Cakes/ Pastries• Butter• Egg• Crisp• Burgers• Kebabs• Chips• Red Meat
Unsaturated Fat:• Nuts• Olive/ Sunflower oil• Sesame/ pumpkin seeds• Fish• Avocado
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Water
• 80% of the body is Water• Water is lost through respiration, sweating
and urine• Approximately one litre per day is lost• Dehydration can reduce attention span and
cause headaches/ Irritability • During exercise can cause dizzy spells,
reduced performance and fainting• Recommended Daily Intake = 8 glasses/ 2
litres Page 86
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Fibre
• Fibre is absorbed in the digestive system to get rid of waste products
• Absorbs water to make waste disposal more efficient
• Protect against high cholesterol heart disease and bowel cancer
• Suggested Recommendations = 18-30g daily or 1/3 of dietary intake
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Fibre Food Sources
• Lentils
• Brown rice, bread and pasta
• Fruit and Vegetables
• Beans (Kidney beans, chick peas)
• Whole Grain cereals
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Vitamins
• Supports growth and repair of bones, teeth and skin
• Assist in chemical reactions – converting food into energy
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VitaminsVitamin A - Maintains health of the eyeSources – Carrots, sweet potato and spinach
Vitamin B(s) - Converts food sources to energy and maintains digestion
Sources – Variety of Carbohydrates, fats and proteins
Vitamin C – Growth and repair of skin, bones, teeth. Helps immune system fight infections and viruses
Sources – Fruit and Vegetable (Oranges and Lemons)
Vitamin D – Absorbs calcium to maintain healthy bones and joints.
Sources – Sunlight, fish, milk and egg yolk.
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Minerals
• Growth and repair of skin, bones, teeth and production of tissues/ muscle fibres
• Assist in chemical reactions - transportation of fats and absorption of vitamins
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MineralsCalcium – Bone formation
Sources – Green vegetables, nuts, milk and cheese
Iron – Production of red blood cells
Sources – Red meat, beans and green vegetables
Phosphorus - Strengthens bones and teeth
Sources – Dairy products, bread, red meat/ poultry
Potassium and sodium – Responsible for nerve impulses, controls blood pressure
Sources – Salt, fruit and vegetables
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Objectives
By the end of this session students will be
able to:
• List the basic seven food groups.• Identify food sources for each of the seven
food groups• Describe the effects and importance of
each food group.
![Page 25: Aerobic Endurance Exercise Training Unit 5 – Improving Health and Fitness for Entry to the Uniformed Public Services Session 6 The Effects of Basic Nutrition](https://reader034.vdocument.in/reader034/viewer/2022042703/56649de65503460f94adf307/html5/thumbnails/25.jpg)
Objectives
By the end of this session students will be
able to:
• List the basic seven food groups.• Identify food sources for each of the seven
food groups• Describe the effects and importance of
each food group.