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NAME:

GCSE PETOPIC 1.1.5

Diet, work and rest Requirements of a balanced diet

Timing dietary intake with performance

Target: Current Level:

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BOOKLET OBJECTIVES

Develop knowledge and understanding of what constitutes a healthy balanced diet.

Develop knowledge and understanding of why a balanced diet is essential for the human body.

Understand about a person’s energy requirements.

Understand when food should be taken by an athlete.

Learn about blood shunting and vasodilation and why these are important when it comes to exercise.

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What is a balanced diet?

(DIET does not mean trying to lose weight)

What does food do for us?

What does a balanced diet look like?

Lesson 1

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CALORIES?

What are Calories?

Individual Energy Requirements

BMR

Lesson 1

LIFESTYLE AGE

SIZE and GENDER

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Energy Lost During Exercise

Energy requirements vary depending on the activity you are performing in. The calories lost during an activity depend on three main factors:

CONSUMTION OF CALORIES

Maintain Weight =

Losing Weight =

Gaining Weight =

What would happen if an athlete did not eat enough food?

Why do some athletes need to eat more (be overweight)?

Lesson 1

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TASK

Using the internet find out the calories burnt off by a 155lb performer of the sports listed below:

SPORT CALORIES BURNT

Rugby

Golf

Squash

Cross Country Skiing

Netball

Cycling (Moderate speed)

Horse Riding

Running (10mph)

Lesson 1

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Homework

Using the data collected on the previous page, compare the following sports and explain why they require different amounts of energy?

1) Rugby and Golf

2) Cross Country Skiing and Horse Riding

3) Running (10 mph) and Netball

Lesson 1

Feedback / Next Step Advice:

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STARTER

Complete the CROSSWORD below:

4 5 6

1 7

8 92

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ACROSS1) Helps the body grow? 2) Bodies main supply of energy?3) If you eat more calories than you burn off you will _____ weight.

DOWN4) The lowest amount of energy required by the body to function properly?5) Helps to keep the body warm and protected?6) Eating the same amount of calories that you burn off will mean that you _______ your weight. 7) If you burn off more calories than you eat you will ____ weight.8) These are burnt off during exercise?9) Eating the right proportion of food each and every day is known as a what diet?

Lesson 2

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‘MACRO’ NutrientsWhat are they?

CARBOHYDRATESTypes of Food Key Information Importance for Athletes

PROTEINSTypes of Food Key Information Importance for Athletes

FATSTypes of Food Key Information Importance for Athletes

Lesson 2

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WORD SQUAREPlace the following words around the most appropriate headings on page 10 / 11:

GROWTH ANIMAL CHOLESTEROL COMPLEX (STARCHES)

ENERGY AT THE END OF EXTENDED PERIODS

OF EXERCISE

PROVIDES ENERGY FOR LOW INTENSITY

EXERCISE

SLOWER BUT LONGER LASTING RELEASE OF

ENERGY

STORED IN THE LIVER AS GLYCOGEN

BANANA’S AND WHOLEMEAL BREAD UNSATURATED

PLANT AND VEGETABLE

REPAIRS DAMAGED TISSUES

WARMTH SIMPLE SUGARS( GLUCOSE)

MEAT AND POULTRY QUICK ENERGY RELEASE

HELPS BUILD MUSCLE MEAT, CHEESE AND BUTTER

BISCUTS OR CHOCOLATE PROTECTION

SATURATEDMAIN ENERGY

PROVIDERCAN INHIBIT SPORTING

PERFORMANCES AMINO ACIDS

Carbohydrates

Using all the words in the box above write a paragraph explaining in your own words CARBOHYDRATES?

Lesson 2

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Proteins

Using all the words in the box above write a paragraph explaining in your own words PROTEINS?

Fats

Using all the words in the box above write a paragraph explaining in your own words FATS?

STARTER

Lesson 2

Lesson 3

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Find the answers to the following questions in the WORDSEARCH below?

1) The body’s main energy provider?

2) Helps us grow and repair?

3) These types of FATS are bad for us?

4) Quick energy release?

5) Fats provide energy during what type of intensity exercise?

6) Carbohydrates are stored in the liver as what?

7) Fat is used to keep the body __________ and __________ internal organs.

8) Proteins are made up of these?

C T I O P E K H A E E I S P R O T E C TA O C S E A Y S N P A E R L A S T Y H ER D A E A C I S I M P L E K R P L C L NB P R M C H W A R M A V T D S H O J K SO R B U I Y I T J B U D S E U I D I C IH T I C D N B U V P O U A G V G H E A OY U Y H L W O R F A T S E O F H U F H ND T R C O M P A T A I P R O T E I N E WR E A T Q R J T C C A R F O Z Q W Y A AA M T I N P O E Z I N O I C G J L I T RT F E A Z X H D C D D T O Y D K L O P YE S S I M P L Y U S H S G L Y C O G E NS A T U R H U E G H A I D G Q U W A K M

‘MICRO’ Nutrients

Lesson 3

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What are they?

MINERALS

CALCIUM

IRON

RESEARCH TASK

Lesson 3

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Using the internet research the following minerals and explain how they help the body?

MINERAL How it helps the body? Types of FoodSodium

Potassium

Zinc

Magnesium

Sodium Chloride

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TASK

Using your knowledge of food and sport explain why the following athletes diets will be different?

Marathon Runner and 100m Sprinter

Gymnast and Rugby Player

Lesson 3

Feedback / Next Step Advice:

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STARTER

1) a) What are MACRO nutrients?

b) Name the three MACRO nutrients?

2) a) What are MICRO nutrients?

b) Name the two types of MICRO nutrients?

c) Why is Calcium important within a balanced diet?

d) Why is Iron important within a balanced diet?

Lesson 4

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‘MICRO’ Nutrients Vitamins

Fat-Soluble Vitamins

Examples:

Vitamin A =

Vitamin D =

Vitamin E =

Water-Soluble Vitamins

Examples:

Vitamin B =

Vitamin C =

Lesson 4

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Fibre

Key Role:

Food Source:

Aid to an Athlete:

Water

Key Role:

Aid to an Athlete:

Lesson 4

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Exam Style Questions1) If an individual is unable to exercise for an extended period of time how should theychange their diet, and why?___________________________________________________________________________

___________________________________________________________________________

___________________________________________________________________________

________________________________________________________________________(2)

2) In order for the gymnast to achieve and maintain the position picture he needs to have strong bones. Which of the following nutrients is essential in the diet for bone strength?

3) Why do you need to consider what you eat if you exercise regularly?

___________________________________________________________________________

___________________________________________________________________________

___________________________________________________________________________

___________________________________________________________________________

_________________________________________________________________________(2)

A – Protein

B – Vitamin C

C – Carbohydrate

D – Vitamin D

Lesson 4

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4) As part of a school’s focus on healthy living, Year 10 students were asked to keep a logof all the food they ate over a one-week period. Below is an extract from a student’s log:

Breakfast Lunch Dinner Snacks DrinksMonday None Burger

and Chips

Egg and Chips

Chocolate Bars x 2

1 litre water, 1 litre coke

Tuesday Cereal Tuna Sandwich

Chicken, potatoes and peas

1 pack of crisp

1 litre of water

(a) Which of the two days, Monday or Tuesday, provided a more balanced diet?

___________________________________________________________________________

_________________________________________________________________________(1)

(b) Explain the requirements of a balanced diet.

___________________________________________________________________________

___________________________________________________________________________

___________________________________________________________________________

___________________________________________________________________________

___________________________________________________________________________

___________________________________________________________________________

________________________________________________________________________(4)

Lesson 4

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HOMEWORKUsing the table below keep a diary of what you eat for the next 5 days.

Breakfast Lunch Dinner Snacks / DrinksTuesday

Wednesday

Thursday

Friday

Saturday

Write an evaluation on what you have eaten over the past five days in relation to a balanced diet?

Lesson 4

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STARTER

Using the knowledge gained over the past 4 weeks write down what food source being described below?

1) Main provider of energy in the body = _____________________________

2) Helps keep bones strong and healthy = ______________+______________

3) Helps to keep us hydrated = _____________________________________

4) Helps the body build muscle = ____________________________________

5) Helps add extra bulk to our body = ________________________________

6) Helps the red blood cells deliver oxygen = ___________________________

7) Allow our cells and body systems to function properly = ________________

8) Forms the largest proportion of our diet = ___________________________

9) Helps protect internal organs from being damaged = __________________

10) Helps the flow of blood around the body = _________________________

Lesson 5

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11) Helps the body repair itself = ____________________________________

Special Diets for Sports Performers

Carbohydrate Loading:

Give two examples of sports where this is vital in and explain why?

High Protein Diet:

Give two examples of sports where this is vital in and explain why?

Lesson 5

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Timing of Food Intake

Pre-event:

Day of Event:

During the Event:

After the Event:

Lesson 5

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Extended Writing Question

Paul is training for the London marathon. Give Paul some dietary advice to help him with his training and race?

Lesson 5

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ENRICHMENT WORK Feedback / Next Step Advice:

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ENRICHMENT WORK

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