55-60% Carbohydrates

1. 1. The key biomechanical principles we learned in badminton are force, levers and rotary motion which makes our body move.. • We can apply these principles in swimming by using our arms & legs for levers and force and our shoulders for rotary motion. • The density of the water, air in our lungs and • our bodycomposition all affect our buoyancy which helps us float. If we have high body fat our buoyancy increases • 3. Drag is an external force that opposes movement either forward or backward. Friction is a form of drag. • Drag is a biomechanical principle because it affects our body’s movement.

3. Percentage ofCaloriesRecommended 30% Fat 55-60% Carbohydrates 12-15% Protein

4. Fat in our Diet • Stored energy • Adds tenderness and flavors food • Makes us feel full • Transports fat-soluble vitamins A, D,E & K • Other functions of fat ?

5. Fats • Saturated – Solid at room temperature, comes from animals, burns at a higher temperature, LDL (Trans-Fat, Hydrogenated Oil) • Unsaturated – Liquid at room temperature, come from plants, burns at a lower temp. HDL (Monounsaturated, Polyunsturated)

6. Hydrogenated or PartiallyHydrogenated Oil • In processed foods. Keeps food fresher longer • Makes an unsaturated fat act like a saturated fat • Hydrogen is forced into the liquid oil • Has a high burning point so it’s good for for frying • Easy to handle, easy to spread and easy to store

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8. Protein-The Building Blocks • Body breaks down protein into Amino Acids • 20 Amino Acids. Your body can make 11 • 9 Amino Acids can’t be made by the body and must come from food you eat “Essential Amino Acids”Histidine, Isoleucine, Leucine, Lysine, Methionine, Phenylalanine, Threonine, Tryptophan, Valine • Protein must be cooked or breaks down in the stomach from stomach acid

9. Essential Amino Acids must be supplied by your diet. They are not made by your bodyFunction of Essential Amino Acids • Contributes Fatty Acids to brain and nerves • Promotes normal growth and vision • Assists in gene regulation • Maintains outer structure of the skins, • Helps regulates genetic activities affecting metabolism • Support immune cell function 9

10. Essential Amino Acids -must be supplied by your diet • *Omega 6* found in vegetables oil (corn, cottonseed, safflower, sesame, soybean, and sunflower) • Omega 3 found in certain fish (Mackerel, salmon, anchovy, herring, lake trout, sardines, tuna) and from some oils (walnuts, soybeans, cranola) and seedsand nuts (butternuts, flaxseeds, walnuts, soybeans) * most common in diet 10

11. Protein Sources Beans Fish Chicken Red Meat Eggs Nuts Grains

12. *Complete essential Amino Acids come from animal protein and are the easiest to digest *preferred by body *Incomplete Essential Amino Acid come from nuts, beans, and rice

13. Energy and Protein • Protein is used for energy only when there is no glucose or fat left to keep the body alive!

14. Protein Functions • Supports Growth and Maintenance • Builds Enzymes and Hormones • Maintains Electrolyte and Fluid Balance • Maintains Acid-Base Balance • Blood Clotting • Builds Antibodies • Provides Energy