1.1.5 Personal health and wellbeing
Learning objectives
1. To understand the links between exercise, diet,
work and rest and how these factors influence
your personal health and wellbeing.
2. Explain the requirements of a balanced diet
3. Recall the factors of a balanced diet
4. Explain how each of these factors fits into a
balanced, healthy lifestyle
Exercise, diet, work and rest
There is an important link between Exercise, Diet, Work and Rest. Each
has an important part in ensuring happiness and wellbeing.
Work
Provides
•
•
•
Finance
Motivation
Opportunity
To take part in
Rest
Which maintains a balance
between the two, giving time for
our muscles to repair
If we are doing all the following we
need a balanced
Exercise
Diet
Which is the fitness necessary
to work and enjoy life
Which will provide all essential
nutrients for health, fitness,
strength and wellbeing
If we work and exercise we need
What is a ‘Balanced Diet’?
Everyone needs to eat a balanced diet, depending on
the physical demands of the sport.
The diet of a rower would be totally different from that
of a Sumo wrestler!!!
Balanced Diet
Carbohydrates – Macro nutrients
Most important food type for athletes
Carbs contain the fuels that provide us
with energy to sustain our performance
Glucose in the form of Glycogen is
broken down from carbs to provide
energy.
Foods containing carbohydrates
Rice
Breads
Fruit
Biscuits
Pasta
Breakfast
cereals
Potatoes
Root vegetables
Fats – Macro nutrients
We all need some fats in our diet!
Fats are also used for energy, but only when stores
of carbohydrate run low.
Fat provides very slowly released energy
– This is important for endurance activities.
The longer you work the more fat is used.
The fitter you are the more easily your body uses
up stores of fat
?
Foods containing fats
Butter
Cooking oil
Margarine
Meat
Sausages
Cakes
Cream
Cheese
Proteins – Macro Nutrient
Proteins are used to generate energy only when the
body has exhausted its stores of carbohydrates and
fats.
Proteins are especially important for sportspeople
who need to build up large, powerful muscles.
Performers in
sports like
weightlifting, rugby
and sprinting need
high protein diets
Proteins
Help us grow and repair muscle
E.g. Some body builders eat a dozen raw eggs everyday!!
Proteins are also needed by performers who are
recovering from injury in order to repair damaged
tissue.
Proteins are found in…?
Meat and fish
Dairy products and eggs
Beans
Nuts and soya
Fibre
Very important for maintaining good health
Found in form of plant material that we cannot absorb
and is passed through the body.
Fibre is required to aid the smooth
working of our digestive system.
Vitamins
Your body needs vitamins to help it function.
Vitamins are needed to:
- resisting infection and
disease
- regulate chemical reactions
in the body.
How it aids the sports person:
Contributes to the general health of an athlete.
Vitamins
How do we get vitamin D & C? Research and report back
to the class
Vitamin D
Vitamin C
This is a lack of vitamin C!!!
Minerals – Micro Nutrients
Needed in small quantities but are vital for the body
Found in: Calcium in milk,
: Iron in meat
How it aids the sports person:
Increased efficiency of carrying oxygen to muscles.
Minerals
Minerals are needed by the body in small amounts
in order to stay healthy.
Calcium
Iron
How do we get vitamin D & C? Research and report back
to the class
Water
The human body is 75% water
We need regular intake to replace the water lost through
urine, sweating and breathing.
When exercising the body loses
even more water – risk of
dehydration
Water during exercise
Symptoms of dehydration:
tiredness, lack of concentration
and headaches
It is essential to keep taking a small amount of fluid
at regular intervals during exercises to enable the
body to function properly
Performers exercising in hot climates may need to drink
up to 2 litres of water per hour!
Body Water Loss Symptoms
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1% Few symptoms or signs of any thirst.
2% Beginning to feel thirsty; loss of endurance capacity
and appetite.
3% Dry mouth; performance impaired.
4% Increased effort for exercise, impatience, apathy,
vague discomfort, loss of appetite.
5% Difficulty concentrating, increased pulse and
breathing.6-7% Impairment of temperature regulation,
higher pulse and breathing, flushed skin, sleepiness, tingling,
stumbling, headache.
8-9% Dizziness, laboured breathing, mental confusion,
further weakness.
Dietary intake and performance
What an athlete eats in the run up to an event can
greatly affect performance.
Redistribution of blood during exercise
Muscles need a continued supply of oxygen, which is
provide through the bloodstream. Therefore blood plays a
vital role during exercise.
When exercising, the distribution of blood around the body
changes according to the demands. Blood flow reduces to
systems not in use (i.e. Digestive system)
Carbohydrate loading
This is traditionally associated to long endurance events
such as the marathon.
By filling up on carbohydrates performers build up a store of
glycogen in the body
This ensures their energy levels
are maintained throughout the
long, gruelling race.
The night before long endurance events athletes have
‘pasta parties’!!!
YES!
NO!
This is because carbs energy is released slowly
through the body, unlike simple sugars which give a
quick burst of energy followed by a slump!!
Classwork - dehydration

1.
2.
3.
4.
Write 1 sentence to summarise the effects of
dehydration on the body.
Increased heart rate (beats per minute)
Increased lactate acid in muscles (increased blood
acidity)
Increased body temperature.
Decreased strength
Diet and hydration before, during and after
exercise
Pre-event: a week before competition athletes should taper
their training and will begin to carbohydrate load their body.
Day of event: athletes will
usually have a larger meal 3 to
4 hours before the
competition. They should
make sure fluid levels are
HIGH.
Diet and hydration before, during and after
exercise
During the event: Any prolonged exercise reduces water
levels in the body. Low water levels will result in a decrease
in performance. Regular water intake will prevent
dehydration.
After the event: An athlete will
continue to drink fluids to replace
the water and carbohydrate levels
that are depleted.