HEALTH AND DIET

1. HEALTH AND DIET Physical Education Department

2. A state of complete physical, social and mental well-being The ability to meet the demands of your environment and still have energy left for emergencies Fitness Health PHYSICAL EXERCISE is the key that links health and fitness Physical Education Department

3. Strength Speed Stamina Suppleness Somatotype Agility Timing Power Reaction Time Co-ordination Balance Motor Fitness General Fitness “The 5 Ss” Physical Education Department

4. WHY DO WE NEED FOOD? • Growth • Energy • Tissue replacement and repair The food we eat should contain a number of essential items. Can you name at least 4 of them before the next slide appears? Physical Education Department

5. Did you get them all? Fats (25-30%) Carbohydrates (55-60%) Proteins (15-20%) Food Fibre Vitamins Water Minerals Physical Education Department

6. Carbohydrates • Most readily available form of energy • Stored in the liver and kidneys What foods are rich in carbohydrates? Beans / legumes Grains Bread Rice Pasta Physical Education Department

7. Physical Education Department

8. CARBOHYDRATE • 50% of required food intake is carbohydrate • Eating lots of carbohydrates = 'carbo-loading‘ - important for endurance athletes who need large stores of energy • 2 types: simple and complex carbs • During digestion, body breaks down carbs into glucose. • Simple carbs have high level of glucose and are readily absorbed into blood stream. As glucose builds up, and if there is little activity, it is converted to glycogen and stored in liver / muscles. • Any carbs not broken down are stored as fat. Physical Education Department

9. FATS • 35% of required food intake is fats • Fats supply around 70% of our energy requirements • Fats are the body's preferred energy source • Excessive fat is stored in the body tissues and causes obesity Physical Education Department

10. PROTEIN • 15% of required daily intake is protein • Assists in tissue growth, repair of damaged tissue and blood haemoglobin levels • Found in red meat, dairy products, fish, poultry • Protein supplies energy when there is deficiency of carbohydrates and fats Physical Education Department

11. MINERALS • Minerals are required for building tissue • The most common are: • Calcium - forms teeth and bones • Sodium - regulates body fluids • Iron - helps in the transport of oxygen by red blood cells • Iodine - used in hormone formation Physical Education Department

12. VITAMINS • Vitamins occur in two main groups: • Fat soluble vitamins - A, D, E & K • Water soluble vitamins - B & C • They help in the following ways. Do you know any of them already? • Aid growth • Increase resistance to infection • Regulate certain of the body's functions • Help the metabolism of certain foods and help to avoid deficiencies Physical Education Department

13. FIBRE • 30mg fibre per day helps keep you ‘regular’! • Fibre regulates the digestive system • It helps to retain water • Important component in the removal of waste products Your insides!!!! Physical Education Department

14. WATER • 1.5 to 2 litres of water per day for good health. • Up to 5 litres per day for athletes • Helps to remove unabsorbed food and other waste products • Essential for body's chemical reactions • Assists in turning stored fat into energy • Reduces sodium build up in the body • Helps to maintain muscle tone • Helps rid the body of waste and toxins Physical Education Department