DIET, HEALTH & DIET, HEALTH & HYGIENEHYGIENE

7 Components of a Balanced Diet7 Components of a Balanced Diet

CARBOHYDRATESCARBOHYDRATES PROTEINSPROTEINS FATSFATS FIBREFIBRE WATERWATER VITAMINSVITAMINS MINERALSMINERALS

CARBOHYDRATES & FATSCARBOHYDRATES & FATS

CARBOHYDRATES:CARBOHYDRATES: Provides ENERGY for Provides ENERGY for

the muscles.the muscles. Stored energy for long-Stored energy for long-

term use.term use.

e.g. Pasta, Potatoes, Ricee.g. Pasta, Potatoes, Rice

Or – Cakes, Sugar, FruitOr – Cakes, Sugar, Fruit

FATS:FATS: Provides ENERGY, Provides ENERGY,

increases SIZE and increases SIZE and WEIGHT.WEIGHT.

Short-term energy.Short-term energy. Lead to high cholesterolLead to high cholesterol

e.g. Cheese, butter, e.g. Cheese, butter, chocolate.chocolate.

PROTEINS & FIBREPROTEINS & FIBRE

PROTEINS:PROTEINS: Growth of MUSCLEGrowth of MUSCLE REPAIRS tissueREPAIRS tissue Essential to heal Essential to heal

injuries.injuries.

e.g. Meat, Fish, Eggs, Nutse.g. Meat, Fish, Eggs, Nuts

FIBRE:FIBRE: Keeps the DIGESTIVE Keeps the DIGESTIVE

system functioning system functioning properly.properly.

Retains less waste.Retains less waste.

e.g. Cereals, Whole grains, e.g. Cereals, Whole grains, leaves.leaves.

VITAMINS & MINERALSVITAMINS & MINERALS

VITAMINS:VITAMINS: General HEALTH of General HEALTH of

athletes.athletes. Used to help prevent Used to help prevent

various conditions.various conditions.

e.g. Vit C – fruit e.g. Vit C – fruit

Helps prevent illness, and Helps prevent illness, and improve skin condition.improve skin condition.

MINERALS:MINERALS: Increase transport of O2 Increase transport of O2

to working muscles.to working muscles. Aids the body to Aids the body to

function efficiently.function efficiently.

e.g. Calcium – milk/cheesee.g. Calcium – milk/cheese

Helps with growth of Helps with growth of bones.bones.

WATERWATER

Allows blood to flow Allows blood to flow more easily round the more easily round the body.body.

Prevents Prevents DEHYDRATION, DEHYDRATION, particularly important in particularly important in endurance events or hot endurance events or hot weather.weather.

ENERGYENERGY

Why do we need Energy?Why do we need Energy?

1.1. To keep the body To keep the body functioning (keep the functioning (keep the BMR going)BMR going)

2.2. To enable a minimum To enable a minimum PAL at all times.PAL at all times.

SOMATOTYPESSOMATOTYPES

3 extreme types:

1) MESOMORPH

2) ECTOMORPH

3) ENDOMORPH

How does this relate to energy expenditure?

HEALTH & SAFETYHEALTH & SAFETY

BALANCING COMPETITION:BALANCING COMPETITION: Skill/Ability LevelsSkill/Ability Levels Weight categoriesWeight categories Age GroupsAge Groups GenderGender Grading/Ranking/HandicapsGrading/Ranking/Handicaps

Give an example of a sport that balances competition?Give an example of a sport that balances competition?

PREVENTION OF INJURYPREVENTION OF INJURY

Correct footwearCorrect footwear Suitable clothingSuitable clothing Necessary safety Necessary safety

equipmentequipment Warm-up/Cool downWarm-up/Cool down Attitude and etiquetteAttitude and etiquette Good facilities/surfaceGood facilities/surface Rules an officialsRules an officials

SOFT TISSUE INJURIESSOFT TISSUE INJURIES

Only concerned with:Only concerned with: MusclesMuscles TendonsTendons LigamentsLigaments CartilageCartilagei.e. sprains, strains, cuts, i.e. sprains, strains, cuts,

bruisesbruises

Treated with:Treated with:

R.I.C.ER.I.C.E

HARD TISSUE INJURIESHARD TISSUE INJURIES

Only concerned with:Only concerned with: BonesBonesBy - Dislocation By - Dislocation

- Fracture- Fracture

Treated by:Treated by:Seeking help, reassurance,Seeking help, reassurance,comfort and support. comfort and support.

EMERGENCY PROCEDURESEMERGENCY PROCEDURES

DANGERAnd

RESPONSE

AIRWAY BREATHING CIRCULATION

HYGIENEHYGIENE

WHAT DOES IT ENTAIL?WHAT DOES IT ENTAIL?

Keeping clean, prevent the spreading of bacteriaKeeping clean, prevent the spreading of bacteria Washing, Clean Clothes, Clean Teeth & Washing, Clean Clothes, Clean Teeth &

Hair.Hair. Give 2 examples of Fungal or Viral Give 2 examples of Fungal or Viral

infections as a result of poor hygiene.infections as a result of poor hygiene.

1)1) Athlete’s Foot – Fungal affecting the skinAthlete’s Foot – Fungal affecting the skin

2)2) Verruca’s – Viral warts on the feet.Verruca’s – Viral warts on the feet.