8.3.1

Nutrition

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Energy Use

Energy is measured in kilocalories (kcal) or calories (cal). These calories are taken in from the foods that we eat. People need different amounts of calories based on:

Gender

Gender

On average, males consume 2,500kcal per day and females consume 2,000kcal per day.

Age

Age

Once a person is over the age of 25, their calorie needs begin to fall as their metabolism (chemical processes in the body that keep us alive) slows down.

Height

Height

A taller person needs more calories because they have more body tissue to provide energy for.

Energy expenditure

Energy expenditure

This depends on how much exercise an individual does each day. A more active person needs more energy than someone who is less active.
- Elite athletes often need more than 2,000 or 2,500kcal per day.

Basal metabolic rate (BMR)

Basal metabolic rate (BMR)

This is how fast energy is being used by the individual's body.

Nutrition

We are not able to get all of the nutrients we need from 1 item of food. We need to eat a variety of foods to have a balanced and healthy diet.

Balanced diet

Balanced diet

A balanced diet is one that contains different types of foods that give us all of the nutrients we need to stay healthy.
It is important to make sure that we do not have too much of any particular nutrient because this is also unhealthy.

Reasons for balanced diet

Reasons for balanced diet

Unused energy is stored as fat in the body. This could lead to obesity, which is linked with serious health problems.
We need to consume suitable amounts of calories to exercise and carry out any other physical activity.
The body needs a variety of nutrients to have the energy to move, grow repair tissue, and stay hydrated.

The 7 key nutrients

The 7 key nutrients

Carbohydrates.
Fat.
Protein.
Fibre.
Vitamins.
Minerals.
Water.

Proportions of carbohydrates, fats and proteins

Proportions of carbohydrates, fats and proteins

The following percentages are recommended for carbohydrates, fats and proteins:
- Carbohydrates = 55-60% of a person's diet.
- Fat = 25-30% of a person's diet.
- Protein = 15-20% of a person's diet.

1

Applied Anatomy & Physiology

1.1

The Musculoskeletal System

1.1.1Musculoskeletal Structure 1.1.2Structure of the Skeleton 1.1.3Functions of the Skeleton 1.1.4Joints 1.1.5Joints 2 1.1.6Antagonistic Muscle Movement 1.1.7End of Topic Test - The Musculoskeletal System 1.1.8Exam-Style Questions - Musculoskeletal System 1.1.9Diagnostic Misconceptions - Contractions

1.2

The Cardio-Respiratory System

1.2.1Pathway of Air 1.2.2Blood Vessels 1.2.3Blood Vessels 2 1.2.4Structure of the Heart 1.2.5Cardiac Cycle 1.2.6Measures of Heart Performance 1.2.7The Mechanics of Breathing 1.2.8The Mechanics of Breathing 2 1.2.9The Lungs 1.2.10End of Topic Test - The Cardio-Respiratory System 1.2.11Exam-Style Questions - Cardio-Respiratory System 1.2.12Diagnostic Misconceptions - Pathway of Blood 1.2.13Diagnostic Misconceptions - Cardiac Output

1.3

Anaerobic & Aerobic Exercise

1.3.1Aerobic & Anaerobic Respiration 1.3.2Recovering After Exercise 1.3.3Treatments for Recovery 1.3.4Diagnostic Misconceptions - Aerobic vs Anaerobic

1.4

Short-Term Effects of Exercise

1.4.1Short-Term Effects of Exercise 1.4.2Long-Term Effects of Exercise

2

Movement Analysis

2.1

Lever Systems

2.1.1Lever Systems 2.1.2Mechanical Advantage 2.1.3Basic Sporting Movements 2.1.4Basic Sporting Movements 2 2.1.5Diagnostic Misconceptions - Types of Lever Systems

2.2

Planes & Axes of Movement

2.2.1Planes & Axes of Movement 2.2.2End of Topic Test - Movement Analysis 2.2.3Exam-Style Questions - Movement 2.2.4Diagnostic Misconceptions - Planes vs Axes

3

Physical Training

3.1

Health & Fitness

3.1.1Health & Fitness

3.2

The Components of Fitness

3.2.1The Components of Fitness 3.2.2Sports & Fitness 3.2.3Fitness Testing 3.2.4Measuring Agility & Balance 3.2.5Measuring Cardiovascular & Coordination 3.2.6Measuring Endurance & Power 3.2.7Measuring Reaction Time & Strength 3.2.8Measuring Strength, Speed & Flexibility 3.2.9End of Topic Test - The Components of Fitness 3.2.10Exam-Style Questions - Fitness Tests

4

The Principles of Training

4.1

Principles of Training

4.1.1Principles & Circuit Training 4.1.2Continuous & Fartlek Training 4.1.3Plyometric & Static Training 4.1.4Weight & Interval Training 4.1.5Diagnostic Misconceptions - Types of Training

4.2

Optimising Training

4.2.1Optimising Training 4.2.2Altitude & Seasonal Training 4.2.3Warming Up 4.2.4Cooling Down 4.2.5End of Topic Test - Principles & Optimisation 4.2.6Exam-Style Questions - Sport-Specific Fitness

5

Using Data

5.1

Types of Data

5.1.1Quantitative Data 5.1.2Qualitative Data

5.2

Data Presentation & Analysis

5.2.1Data Presentation & Analysis

6

Sports Psychology

6.1

Skills

6.1.1Skills 6.1.2Skills 2 6.1.3Goals & Targets 6.1.4Skills HyperLearning

6.2

Feedback & Preparation

6.2.1Information Processing 6.2.2Guidance 6.2.3Guidance 2 6.2.4Feedback 6.2.5Mental Preparation 6.2.6Controlling & Optimising Arousal 6.2.7Exam-Style Questions - Skills & Guidance

6.3

Personality & Behaviour

6.3.1Aggression 6.3.2Motivation 6.3.3Personality Types 6.3.4End of Topic Test - Sports Psychology 6.3.5Exam-Style Questions - Aggression & Motivation 6.3.6Diagnostic Misconceptions - Aggression

7

Socio-cultural Influences

7.1

Engagement Patterns of Different Social Groups

7.1.1Engagement - Gender 7.1.2Engagement - Ethnicity 7.1.3Engagement - Age & Family 7.1.4Engagement - Disability

7.2

Commercialisation

7.2.1Media 7.2.2Commercialisation 7.2.3Commercialisation 2 7.2.4Sponsorship 7.2.5Arguments for Sponsorship 7.2.6Impact of Sponsorship 7.2.7End of Topic Test - Engagement & Commercialisation 7.2.8Exam-Style Questions - Commercialisation & Conduct

7.3

Ethical & Socio-cultural Issues

7.3.1Impact of Technology on Performers 7.3.2Impact of Technology on Performers 2 7.3.3Impact of Technology on Sport 7.3.4Impact of Technology on Sport 2 7.3.5Sporting Conduct & Banned Substances 7.3.6Blood Doping 7.3.7Drug Restrictions 7.3.8Drug Restrictions 2 7.3.9Spectator Behaviour 7.3.10End of Topic Test - Ethical Issues 7.3.11Exam-Style Questions - Performance Enhancing Drugs 7.3.12Diagnostic Misconceptions - Conduct in Sport

8

Health & Fitness

8.1

Overview of Health

8.1.1Well-Being & Fitness 8.1.2Types of Health

8.2

Sedentary Lifestyles

8.2.1Sedentary Lifestyle 8.2.2Obesity & Performance 8.2.3Somatotypes 8.2.4Diagnostic Misconceptions - Somatypes

8.3

Nutrition & Hydration

8.3.1Nutrition 8.3.2Nutrition 2 8.3.3Hydration 8.3.4End of Topic Test - Health & Fitness 8.3.5Exam-Style Questions - Nutrition & Hydration

Jump to other topics

1

Applied Anatomy & Physiology

1.1

The Musculoskeletal System

1.1.1Musculoskeletal Structure 1.1.2Structure of the Skeleton 1.1.3Functions of the Skeleton 1.1.4Joints 1.1.5Joints 2 1.1.6Antagonistic Muscle Movement 1.1.7End of Topic Test - The Musculoskeletal System 1.1.8Exam-Style Questions - Musculoskeletal System 1.1.9Diagnostic Misconceptions - Contractions

1.2

The Cardio-Respiratory System

1.2.1Pathway of Air 1.2.2Blood Vessels 1.2.3Blood Vessels 2 1.2.4Structure of the Heart 1.2.5Cardiac Cycle 1.2.6Measures of Heart Performance 1.2.7The Mechanics of Breathing 1.2.8The Mechanics of Breathing 2 1.2.9The Lungs 1.2.10End of Topic Test - The Cardio-Respiratory System 1.2.11Exam-Style Questions - Cardio-Respiratory System 1.2.12Diagnostic Misconceptions - Pathway of Blood 1.2.13Diagnostic Misconceptions - Cardiac Output

1.3

Anaerobic & Aerobic Exercise

1.3.1Aerobic & Anaerobic Respiration 1.3.2Recovering After Exercise 1.3.3Treatments for Recovery 1.3.4Diagnostic Misconceptions - Aerobic vs Anaerobic

1.4

Short-Term Effects of Exercise

1.4.1Short-Term Effects of Exercise 1.4.2Long-Term Effects of Exercise

2

Movement Analysis

2.1

Lever Systems

2.1.1Lever Systems 2.1.2Mechanical Advantage 2.1.3Basic Sporting Movements 2.1.4Basic Sporting Movements 2 2.1.5Diagnostic Misconceptions - Types of Lever Systems

2.2

Planes & Axes of Movement

2.2.1Planes & Axes of Movement 2.2.2End of Topic Test - Movement Analysis 2.2.3Exam-Style Questions - Movement 2.2.4Diagnostic Misconceptions - Planes vs Axes

3

Physical Training

3.1

Health & Fitness

3.1.1Health & Fitness

3.2

The Components of Fitness

3.2.1The Components of Fitness 3.2.2Sports & Fitness 3.2.3Fitness Testing 3.2.4Measuring Agility & Balance 3.2.5Measuring Cardiovascular & Coordination 3.2.6Measuring Endurance & Power 3.2.7Measuring Reaction Time & Strength 3.2.8Measuring Strength, Speed & Flexibility 3.2.9End of Topic Test - The Components of Fitness 3.2.10Exam-Style Questions - Fitness Tests

4

The Principles of Training

4.1

Principles of Training

4.1.1Principles & Circuit Training 4.1.2Continuous & Fartlek Training 4.1.3Plyometric & Static Training 4.1.4Weight & Interval Training 4.1.5Diagnostic Misconceptions - Types of Training

4.2

Optimising Training

4.2.1Optimising Training 4.2.2Altitude & Seasonal Training 4.2.3Warming Up 4.2.4Cooling Down 4.2.5End of Topic Test - Principles & Optimisation 4.2.6Exam-Style Questions - Sport-Specific Fitness

5

Using Data

5.1

Types of Data

5.1.1Quantitative Data 5.1.2Qualitative Data

5.2

Data Presentation & Analysis

5.2.1Data Presentation & Analysis

6

Sports Psychology

6.1

Skills

6.1.1Skills 6.1.2Skills 2 6.1.3Goals & Targets 6.1.4Skills HyperLearning

6.2

Feedback & Preparation

6.2.1Information Processing 6.2.2Guidance 6.2.3Guidance 2 6.2.4Feedback 6.2.5Mental Preparation 6.2.6Controlling & Optimising Arousal 6.2.7Exam-Style Questions - Skills & Guidance

6.3

Personality & Behaviour

6.3.1Aggression 6.3.2Motivation 6.3.3Personality Types 6.3.4End of Topic Test - Sports Psychology 6.3.5Exam-Style Questions - Aggression & Motivation 6.3.6Diagnostic Misconceptions - Aggression

7

Socio-cultural Influences

7.1

Engagement Patterns of Different Social Groups

7.1.1Engagement - Gender 7.1.2Engagement - Ethnicity 7.1.3Engagement - Age & Family 7.1.4Engagement - Disability

7.2

Commercialisation

7.2.1Media 7.2.2Commercialisation 7.2.3Commercialisation 2 7.2.4Sponsorship 7.2.5Arguments for Sponsorship 7.2.6Impact of Sponsorship 7.2.7End of Topic Test - Engagement & Commercialisation 7.2.8Exam-Style Questions - Commercialisation & Conduct

7.3

Ethical & Socio-cultural Issues

7.3.1Impact of Technology on Performers 7.3.2Impact of Technology on Performers 2 7.3.3Impact of Technology on Sport 7.3.4Impact of Technology on Sport 2 7.3.5Sporting Conduct & Banned Substances 7.3.6Blood Doping 7.3.7Drug Restrictions 7.3.8Drug Restrictions 2 7.3.9Spectator Behaviour 7.3.10End of Topic Test - Ethical Issues 7.3.11Exam-Style Questions - Performance Enhancing Drugs 7.3.12Diagnostic Misconceptions - Conduct in Sport

8

Health & Fitness

8.1

Overview of Health

8.1.1Well-Being & Fitness 8.1.2Types of Health

8.2

Sedentary Lifestyles

8.2.1Sedentary Lifestyle 8.2.2Obesity & Performance 8.2.3Somatotypes 8.2.4Diagnostic Misconceptions - Somatypes

8.3

Nutrition & Hydration

8.3.1Nutrition 8.3.2Nutrition 2 8.3.3Hydration 8.3.4End of Topic Test - Health & Fitness 8.3.5Exam-Style Questions - Nutrition & Hydration

Practice questions on Nutrition

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1
Which unit is a measure of energy?Multiple choice
2
Who would typically need more calories?True / false
3
What does BMR stand for?Multiple choice
4
How many key nutrients are there?Multiple choice
5
Reasons to have a balanced dietFill in the list

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Diagnostic Misconceptions - Somatypes

Nutrition 2