8.3.1
Nutrition
Energy Use
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
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.
1Applied Anatomy & Physiology
1.1The Musculoskeletal System
1.2The 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
1.3Anaerobic & Aerobic Exercise
1.4Short-Term Effects of Exercise
2Movement Analysis
3Physical Training
3.1Health & Fitness
3.2The 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
4The Principles of Training
4.1Principles of Training
5Using Data
5.1Types of Data
5.2Data Presentation & Analysis
6Sports Psychology
6.2Feedback & Preparation
7Socio-cultural Influences
7.1Engagement Patterns of Different Social Groups
7.2Commercialisation
7.3Ethical & 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
8Health & Fitness
8.1Overview of Health
8.2Sedentary Lifestyles
Jump to other topics
1Applied Anatomy & Physiology
1.1The Musculoskeletal System
1.2The 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
1.3Anaerobic & Aerobic Exercise
1.4Short-Term Effects of Exercise
2Movement Analysis
3Physical Training
3.1Health & Fitness
3.2The 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
4The Principles of Training
4.1Principles of Training
5Using Data
5.1Types of Data
5.2Data Presentation & Analysis
6Sports Psychology
6.2Feedback & Preparation
7Socio-cultural Influences
7.1Engagement Patterns of Different Social Groups
7.2Commercialisation
7.3Ethical & 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
8Health & Fitness
8.1Overview of Health
8.2Sedentary Lifestyles
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