St John’s PE Revision Course
AQA AS PHED 1
Session 3a
Applied Physiology – Health Fitness &
Nutrition
How understanding the body and its systems can help
lead to a healthy and active lifestyle
• Definitions of health and fitness and the
relationship between them
• Consideration of the problems associated with
trying to define health and fitness
• Components of health-related fitness – stamina,
muscular endurance, strength, speed, power,
flexibility
• Components of skill-related fitness – reaction
time, agility, co-ordination and balance
Fitness & Health
Health – A
state of well
being and
being free
from
disease,
compatible
with an
active and
enjoyable
life.
Fitness –
ability of
the body to
respond to
the
physical
demands
made upon
it.
PED5Jun04
Q5
Ans
Components of Health Related Fitness
Stamina (CR endurance)
Muscular endurance
Agility
Balance
Strength
Speed
Flexibility - ROM
Impact on Health?
Body Composition
Components of skill related fitness
Coordination
Agility
Balance
Reaction Time
Effect of lifestyle choices on health and
fitness.
• Seven classes of food and their exercise-related
function – fats, proteins, carbohydrates, vitamins, fibre,
minerals and water
• Need for a balanced diet and the energy balance of
food
• The performer’s use of nutritional information based
on their activity, difference in diet composition
between endurance athletes and power athletes
• Definitions of obesity and the limitations in trying to
define it
• Percentage body fat/body composition and Body Mass
Index (BMI) as measures of nutritional suitability.
Food Classes –Name & Function
Temperature
Chemical reaction
Energy
Carbohydrate
Water
A, B1, B2,
B6, B12, C,
D, K,
Folic Acid
Niacin
Vitamins
Tissue formation
Energy metabolism
Nerve Function
Health
Protein
Calcium
Phosphorous
Magnesium
Sodium
Potassium
Iron
Iodine
Minerals
Digestion
Bulk
Fibre
Fats
Energy
Carries fat soluble
vitamins
Bone formation
Enzymes
Nerve function
Energy sources
• Carbohydrate is the body’s preferred
energy source during moderate and
intense exercise
• Fat is an important energy source during
rest and low intensity exercise – slow
release
• Protein is a minor energy source during
rest and exercise
Aerobic energy sources
• Carbohydrates used as energy source at all
levels of intensity
• Fats only used when intensity levels are low
when oxygen freely available
• Fats cannot be used when oxygen supply
becomes limited – during moderate to high
intensity exercise
• Fats can only used for energy if
carbohydrates are being used as well
Anaerobic energy sources
•
•
•
•
•
Glycogen found in muscles
Phosphocreatine found in muscles
Used when exercise intensity is high
There is no switch from one source to another
All are used by different muscle fibres during
exercise – hence talk about predominant
energy source
Aerobic use of fats depends on
intensity of exercise
carbohydrates
50%
fats
Low
Intensity of exercise
High
Glycemic index - The right carbs?
• Carbs with a high GI have a fast rate of
absorption (i.e.; white flour)
• Carbs with a low GI have a slow rate of
absorption ( i.e.; fruit and veg)
• Carbs which enter the bloodstream too fast ,
causes insulin to be secreted. Insulin is a
storage hormone and promotes the storage of
fat
“It is recommended that 60-70% of
an athlete’s diet be composed of
carbohydrate.”
Is this the same for all types of
athlete?
The endurance athlete
•
•
•
•
•
•
> 90 minutes
Utilise fats
60 - 70 % Carbohydrate
20 - 30 % Fat
10 - 15 % Protein
Carbo - loading; ^ Carb diet 3 days before
race; ^ glycogen in muscles.
How much carbohydrate is enough?
Endurance athletes have high carbohydrate
needs during exercise,
Also team games - muscle glycogen depletes to
less than a quarter of after one football game.
Most of during the first half of the game
Supplying carbohydrate during team games may
help to spare muscle glycogen
Timing of carbohydrate intake
During exercise take in drink form with 6-8%
concentration - easier & quicker absorption.
To avoid hypoglycemia (low blood sugar) during
exercise, carbohydrate should not be consumed
within 1 hour of the start of exercise.
Pre game strategy - light meal which 100 or so
grams of carbohydrate 3-4 hours prior to
exercise
Timing of carbohydrate intake – post
exercise
Best time to provide carbohydrate to the body is
immediately after a workout. To restore the glycogen
used during exercise.
Take a drink which contains carbohydrate and drink it
20-30mins after exercise
Alternatively, you can eat a high carbohydrate food,
such as bread, bagels, pretzels, or fruit. The goal is to
consume at least 50 grams shortly after exercise.
Athletes and their diet
“all the different types of food in
the right amounts’, relative to
the performer’s energy and
recovery requirements”
Life Style Choices and Health
Body Mass Index
• Divide weight (Kg) by
height (m)
• BMI link to health
• High BMI = coronary
heart disease, diabetes,
osteoarthritis, high blood
pressure
• Being replaced by waist
measurement
Obesity – easy to define?
• Excessive fat accumulation
• Calculated by BMI
<20
Underweight
20-25
Desirable, healthy range
25-30
Overweight
30-35
Obese (Class 1)
35-40
Obese (Class 2)
40+
Morbidity, Severly obese
Effects of Obesity
•
•
•
•
•
•
•
•
Cause of cancer
Coronary heart disease
Diabetes
Osteoarthritis (knees)
High blood pressure
Effect on stamina
Limits flexibility
Limits heat loss