Nutrition 2

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Nutrients

Some foods are a good source of particular nutrients.

Cereals

Cereals are high in fibre and are good for the digestive system.
They help to prevent constipation and to reduce cholesterol (fatty substance).

Dairy products

Dairy products are an excellent source of calcium, which supports nerve and muscle function as well as teeth and bone growth.
Some dairy products (e.g. cheese) contain vitamin A, which is good for skin function and growth.

Liver

Liver is a great source of iron, which helps the immune system and contributes to the production of red blood cells (oxygen carrying cells).

Oily fish and eggs

Oily fish and eggs provide vitamin D, which is good for keeping bones healthy.
Nuts, eggs and fish also contain vitamin B, which helps with bodily functions.

Citrus fruit and broccoli

Citrus fruit and broccoli are excellent for the immune system, skin elasticity (stretchiness) and blood vessel function.

Carbohydrates, Fats and Proteins

Carbohydrates, fats and proteins are the foundation when trying to maintain a balanced diet. Vitamins and minerals also play an important role and should not be forgotten.

Carbohydrates

Carbohydrates are the main source of glucose (sugar). They are the preferred energy source for the body.
Carbohydrates can be used in aerobic or anaerobic respiration.
Carbohydrates are found in 2 forms:
- Simple carbohydrates (e.g. fruit, sweets and chocolate) provide a burst of energy for the body.
- Complex carbohydrates (e.g. bread, pasta and rice) provide a slow release of energy that is useful for long distance events.

Fats

Fats are an energy source that provide twice the amount of energy that carbohydrates do and can only be used when exercising at a low intensity.
Fat comes in 2 forms: saturated and unsaturated.
An excessive intake could lead to health problems including:
- Heart disease.
- High levels of cholesterol.
- Narrowing of the blood vessels (reduced blood flow).

Proteins

Protein is needed in the body for the growth and repair of the body’s tissues.
Protein is found in meat, eggs, fish, nuts and cereal.
Strength-based athletes need large amounts of protein to develop muscle tissue to increase their power.

Vitamins and minerals

Vitamins and minerals are mostly found in fruit and vegetables.
They are needed to maintain healthy bodily function.
Some vitamins and minerals have specific uses.
- E.g. calcium is good for bone growth and development.

1Applied Anatomy & Physiology

1.1The 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

1.2The 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

1.3.1Aerobic & Anaerobic Respiration

1.3.2Recovering After Exercise

1.3.3Treatments for Recovery

1.4Short-Term Effects of Exercise

1.4.1Short-Term Effects of Exercise

1.4.2Long-Term Effects of Exercise

2Movement Analysis

2.1Lever Systems

2.1.1Lever Systems

2.1.2Mechanical Advantage

2.1.3Basic Sporting Movements

2.1.4Basic Sporting Movements 2

2.2Planes & Axes of Movement

2.2.1Planes & Axes of Movement

2.2.2End of Topic Test - Movement Analysis

2.2.3Exam-Style Questions - Movement

3Physical Training

3.1Health & Fitness

3.1.1Health & 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

4.1.1Principles & Circuit Training

4.1.2Continuous & Fartlek Training

4.1.3Plyometric & Static Training

4.1.4Weight & Interval Training

4.2Optimising 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

5Using Data

5.1Types of Data

5.1.1Quantitative Data

5.1.2Qualitative Data

5.2Data Presentation & Analysis

5.2.1Data Presentation & Analysis

6Sports Psychology

6.1Skills

6.1.1Skills

6.1.2Skills 2

6.1.3Goals & Targets

6.1.4Skills HyperLearning

6.2Feedback & 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

6.3Personality & 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

7Socio-cultural Influences

8Health & Fitness

8.1Overview of Health

8.1.1Well-Being & Fitness

8.1.2Types of Health

8.2Sedentary Lifestyles

8.2.1Sedentary Lifestyle

8.2.2Obesity & Performance

8.2.3Somatotypes

8.3Nutrition & 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

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