DIET: LESSON TWO

OBJECTIVES

Be able to define the terms overfat, overweight and obese.

Be able to describe the different body types (somatotypes) and their effect on sports performance.

Be able to outline how under eating and overeating can affect body weight and performance

Be able to explain the reasons why and how an individual’s diet is affected by the sport for which they are training.

PLENARY

Complete the 7 components of a balanced diet table

7 components of a balanced diet table

Energy Balance

AMOUNT OF ENERGY AMOUNT OF TAKEN IN ENERGY USED (eating) (work, exercise etc.)

Energy needed

Males need approximately 2500 Calories per day.

Females need approximately 2000 Calories per day.

Weight

Intake>expenditure = increase weight Intake<expenditure = decrease

weight Intake = expenditure = stay same

People lose weight by:

Decreasing Calorie intake. Increasing energy expenditure. Using a combination of both.

Factors affecting Optimum body weight

height sex bone structure muscle girth

Terms

• Energy is usually measured in kilojoules (kJ) or kilocalories (kcal),

• Also the term calorie (cal) is used to mean kilocalorie.

Energy Expenditure

Cycling = 5C per minute Running = 14C per minute Sleep = 1.2C per minute Chocolate bar = 290C Packet of crisps = 140C Big Mac = 600C

TYPE OF EXERCISE AND KILOCALORIES USED PER HOUR

AEROBICS – 450 AQUA AEROBICS – 400 BICYCLING – 450 CROSS COUNTRY SKI

MACHINES – 500 EATING – 85 GOLF WITH TROLLEY –

180 HIKING – 500 JOGGING @ 5MPH – 500 ROWING – 550 RUNNING – 700

SITTING – 85 SKIPPING – 700 SLEEPING – 55 SPINNING – 650 STANDING – 100STEP AEROBICS – 550SQUASH – 650SWIMMING – 500TABLE TENNIS – 290TENNIS – 350 WALKING @ 3MPH – 280

Homework:

CARRY OUT AN ACTIVITY DIARY WRITE DOWN ALL THE ACTIVITY YOU

DO WITHIN 24 HRS ON A NORMAL DAY.

TOTAL THE NUMBER. ALSO, WRITE IN THE DIARY ALL THE

THINGS THAT YOU HAVE EATEN AND DRUNK WITHIN THIS 24 HOUR PERIOD.

TOTAL THE KCAL