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Health, Nutrition & Fitness

2 | Health, Nutrition & Fitness

Health, Nutrition & FitnessNutrition

Fruit & Vegetables

Bread, Rice, Potatoes, PastaStarchy foods.

Meat, Fish, Eggs, BeansNon-dairy sources of protein.

Milk & Dairy Foods.

Foods and drinks high in fat and/or sugar.

3 | Health, Nutrition & Fitness

Health, Nutrition & FitnessThe Eatwell Plate

4 | Health, Nutrition & Fitness

Health, Nutrition & FitnessNutrition

Some simple rules that can go a long way to improving your diet.

• Eat at least 5 portions of vegetables per day

• Eat 2 to 3 portions of fruit per day

• Avoid simple sugars

• Include a protein source with each meal.

• Avoid processed foods.

5 | Health, Nutrition & Fitness

Health, Nutrition & FitnessFitness & Performance

6 | Health, Nutrition & Fitness

Health, Nutrition & FitnessFitness & Performance

7 | Health, Nutrition & Fitness

Health, Nutrition & FitnessFitness & Performance

An improved level of fitness can make

competing considerably easier.

8 | Health, Nutrition & Fitness

Health, Nutrition & FitnessFitness & Performance

9 | Health, Nutrition & Fitness

Health, Nutrition & FitnessDeveloping Fitness

Aerobic Endurance

10 | Health, Nutrition & Fitness

Health, Nutrition & FitnessDeveloping Fitness

Anaerobic Endurance

11 | Health, Nutrition & Fitness

Health, Nutrition & FitnessDeveloping Fitness

Muscular Strength

12 | Health, Nutrition & Fitness

Health, Nutrition & FitnessDeveloping Fitness

Strength & Power

13 | Health, Nutrition & Fitness

Health, Nutrition & FitnessDeveloping Fitness

Power & Agility

14 | Health, Nutrition & Fitness

Health, Nutrition & Fitness

Flexibility

15 | Health, Nutrition & Fitness

Health, Nutrition & Fitness

Get Advice

16 | Health, Nutrition & Fitness

Health, Nutrition & Fitness

Be Specific

17 | Health, Nutrition & Fitness

Health, Nutrition & FitnessHydration

75% Of Your Body Weight Is Water

We Lose Water: • In Expired Air

• When We Go To The Toilet

• When We Sweat

18 | Health, Nutrition & Fitness

Health, Nutrition & FitnessHydration

Low levels of dehydration …

… can affect your performance

19 | Health, Nutrition & Fitness

Health, Nutrition & FitnessHydration

A loss of 2% bodyweight (from sweating)

Is believed to reduce performance by 10-20%

20 | Health, Nutrition & Fitness

Health, Nutrition & FitnessHydration

A loss of 3-5%

Can impair reaction time, judgement, concentration and decision-making.

21 | Health, Nutrition & Fitness

Health, Nutrition & Fitness

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