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Edexcel ExaminationsAS Level Sport and Physical Education

AS Module Unit 1Participation in Sport and Recreation

Section 1.1Healthy and Active Lifestyles

Part 2:Healthy Lifestyle

- Health, Fitness and Exercise- Nutrition and Weight Management

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HEALTH, FITNESS and EXERCISE

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WHAT DO YOU UNDERSTAND BY THE FOLLOWING TERMS?

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WHAT DO YOU UNDERSTAND BY THE FOLLOWING TERMS?

A complete state of physical and mental well-being and not merely the absence of disease or infirmity

The ability to meet the demands of the environment without undue fatigue.

Physical exertion of the body, done to achieve a good level of health & fitness - both mentally & physically. Exercise can vary from light (e.g. steady walk) to intense (e.g. vigorous cycling or running).

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Is it possible to be fit without being healthy??

Or healthy without being fit??

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W HAT ISFITNESS?

successfuladaptation to

stressors

tasks withoutfatigue

physicalwell-being

highlyspecific

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EFFECTS OF EXERCISE ON HEALTH

EXER CI SEI M PR OVES

W ELL-BEI NG

cardiovascularrespiratory

neurom uscular

body com position

psychological

Skeletal

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EFFECTS OF EXERCISE ON HEALTH

CARDIOVASCULAR exercise slows down degenerative diseases (CHD) exercise increases High Density Lipoproteins HDL and

decreases Low Density Lipoproteins LDL (LDL are responsible for depositing cholesterol and narrowing lumen of artery), hence BP stable

thus preventing hypertension

RESPIRATORY exercise slows down decline in VO2max and hence

aerobic capacity remains higher than it otherwise would be

hence the capability for long duration low intensity work remains higher

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BODY COMPOSITION

exercise reduces obesity by burning off excess fat during and after activity when MR remains elevated, hence body mass loss

cardiac workload (hence risk of CHD) less with lower body mass

capability to move around (walk / run / climb) therefore better with lower body mass

exercise relieves symptoms of osteoarthritis

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Skeletal

Exercise stimulates the thickening and improved elasticity of cartilage

Exercise reduces risk of osteoporosis by increasing bone density due to increased deposition of calcium.

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• Neuromuscular

• Exercise sustains strength and co-ordination levels

• Exercise enhances strength and flexibility of tendons and ligaments – allowing a fuller range of motion at a joint.

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• PSYCHOLOGICAL

• immediately following activity a person experiences a feeling of well being, reduction in anxiety

• long term increase in work performance / ability to concentrate,

• hence a more positive attitude to work, increased motivation

• improved self-esteem and self-efficacy / confidence

• benefits of social interaction

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Physical benefits of exercise Energy Expenditure

Reduction in body fat Increased resting metabolic rate Increased proportion of muscle mass Reduced rates of mortality Reduced risk of CHD, obesity,

osteoporosis Help type II diabetes management.

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METABOLISM ENERGY METABOLISM Energy provides the means for any activity including muscle movements. total intake of food sufficient to supply enough energy to:

keep cells alive keep systems working meet demands of life

BASAL METABOLIC RATE (BMR) this is the least rate of energy usage needed to carry out basic body

functions measured after lying down after 8 hours sleep / 12 hours fasting

TOTAL METABOLIC RATE sum of BMR + energy required for all daily activities total average energy usage for 18 year olds in the USA is: females: 8,000 kj per day males 12,000 kJ per day.

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Exercise, Metabolic Rate and Obesity

Exercise increases metabolic rate. Therefore using up energy at a greater

rate then normal and using the bodies stored resources (fat).

Metabolic rate remains high for some time after exercise – meaning that energy from adipose tissue and recently eaten food will be used depending on how intense the exercise was!

Energy intake < energy output = sure way to combat obesity.

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OSTEOPOROSIS Age related condition Made worse by inactivity Reduction of bone mass

Due to reabsorption of minerals that form part of the bone structure.

This makes bones more porous, brittle and more likely to break.

Can also be linked with hormonal changes in post menopausal females

Weight bearing activities would help

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TYPE II DIABETES MANAGEMENT

type II diabetes is an age-related condition in which there is an imbalance of blood sugar required for daily activities caused by insulin resistance

• this is linked to obesity, coronary artery disease, stroke and hypertension

• if exercise is continued through middle-age and old-age (from 40 onwards), blood glucose is broken down and hence blood sugar is reduced and the chances of type 2 diabetes reduced

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NUTRITION AND WEIGHT

MANAGEMENT

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BALANCED DIETcontains proportions of:

carbohydrates, fats and proteins minerals, vitamins, water and roughage

(fibre)

needed to maintain good health

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Carbohydtrates

Main energy source Absorbed as glucose into the smallintestine Excess stored as muscle and liver

glycogen and as fat. 60% in a balanced diet.

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Fats

Secondary energy supply Long duration and low intensity exercise. Insulation Soluble and Insoluble fats 20-25% of a balanced diet.

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Proteins

Required for growth and repair Last resort for energy supply Made from amino acids – essential and

non essential. 10-15% of a balanced diet.

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Vitamins

Organic substances needed for all bodily functions.

Regulate metabolism and facilitate energy release.

Fat soluble and water soluble vitamins Small amounts are essential

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Minerals

Calcium provides strong structure of bones and teeth.

Iron is needed for red blood cell production

Other minerals – magnesium, sodium, potassium.

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Fibre

Essential for healthy bowel functions. No calories, vitamins or minerals in fibre

and it is not digested. Fruit, vegetables, plant foods, beans and

oats.

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Water

Major component of the body Involved in almost every bodily function Termoregulation Transport around body.

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A FOOD PYRAMID

carbohydrate and fibre, the bulkof food eaten

fibre, vitaminsminerals

fats

protein and some fat

fat, butter, margarine, cooking oil

milk, cheese, yoghurt, eggs, red meat, chicken, fish

vegetables and fruit - 5

per day

cereal, pasta, bread, biscuits, cake,

Foods in the lower part of the pyramid should form the main part of a balanced diet, while those at the top should be eaten in smaller quantities.

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CHOLESTEROL

cholesterol is a substance produced from fatty foods

particularly from a diet high in saturated fat

if this is not removed by the digestive process, it can be deposited in arteries causing them to be narrower

this is a form of atherosclerosis

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EXERCISE AND HIGH CHOLESTEROL

exercise increases High Density Lipoproteins HDL and decreases Low Density Lipoproteins LDL (LDL are responsible for depositing cholesterol and narrowing lumen of artery), hence blood pressure (BP) becomes stable

thus preventing hypertension

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Dietary requirements for exercise

Activity Daily energy intake (KJ)Female

Daily energy intake (KJ)Males

Tour de France 25,000

Triathlon 20,000

Rowing 12,600 14,700

Swimming 8,400 15,500

Hockey 9,200 13,400

Gymnastics 6,000

Body Building 5,900 14,500

Average female intake – 2,000 Average male intake – 2,500

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DIETARY REQUIREMENTS FOR EXERCISE

BALANCED DIET• a balanced diet from a regular food intake will provide

the nutrient requirements for all sportspeople

The duration and intensity of the activity will determine the dietary requirements for the athlete to perform at his/her best ability.

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• Glycogen is the most important energy source for any type of exercise.

• Endurance events (90 mins +) will need a higher CHO diet to keep muscle glycogen levels as high as possible.

• CHO loading could be used.

• A high CHO diet significantly improves performance• immediate post-exercise CHO supplements, and high

glycemic index (GI) foods such as bananas and raisins

• will start reloading depleted muscle glycogen stores.

CHO REQUIREMENT

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CARBOLOADING

carbo-loading can assist endurance performance in events lasting longer than 90 minutes by increasing muscle glycogen stores above normal levels

Eating more CHO to keep muscle glycogen levels higher for longer during exercise.

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FAT REQUIREMENTS

fat intake should be restricted for both power and endurance athletes

except for power events such as sumo wrestling

WHY???

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PROTEIN REQUIREMENTS FOR EXERCISE

ENDURANCE ATHLETES• the recommended protein intake is 1.2 - 1.4 grams per

kilogram of body mass per day

STRENGTH AND POWER ATHLETES• need additional protein• 1.4 - 1.8 grams per kilogram of body mass per day• this need for extra protein is because after heavy

resistance training the rate of protein breakdown and resynthesis is greater

• because of muscle hypertrophy

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VITAMINS / MINERALS/ SUPPLEMENTS / WATER REQUIREMENTS

VITAMINS AND MINERALS

• a regular intake of vitamins and minerals is required for all performers

• research has shown that a normal well balanced diet provides all necessary vitamins and minerals to support elite performances

• dietary fibre is also needed at a balanced level and must not be neglected for the elite performer

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SUPPLEMENTS

glutamine has been shown to help immune systems after exercise

creatine has been shown to increase muscle creatine levels to help sustain power output in power events

a balanced normal diet will contain sufficient glutamine and creatine for this

amino acid / CHO supplementation is often taken in liquid form following exercise.

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When and what should we eat before an exercise period?

Food should be eaten 3-4 hours prior to a competition, so that it is well digested and absorbed into the blood stream.

High in CHO, low in fat and moderate in fibre.

Example- Pasta bake with spinach, a banana and a

still flavoured drink.

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HYDRATIONWATER BALANCE (water is 60% of total body mass) water balance at rest:

water loss occurs via evaporation & excretion

majority lost as urine water intake depends on climate and

body mass

READ DEHYDRATION ARTICLE FROM BBC SPORT WEBSITE.

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HYDRATION DURING EXERCISE more water is produced during

tissue respiration water is lost mainly as sweat

determined by external temperature, body mass and metabolic rate

there is increased water loss via expired air due to increased breathing

kidneys decrease urine flow in an attempt to decrease dehydration

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during a marathon 6-10% of body water content is lost, hence the need for water intake during exercise

this means that during 1 hour’s exercise an average person could expect to lose around 1 litre of fluid

and even more in hot conditions this could represent as much as 2

litres an hour in warm / humid conditions

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DEHYDRATION AND LOSS OF PERFORMANCE excessive loss of fluid impairs

performance as blood plasma volume decreases and body temperature rises extra strain is placed on the heart,

lungs and circulatory system which means that the heart has to

work harder to pump blood around the body

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Current trends in Health

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CURRENT TRENDS IN HEALTH

TASK students should research from World Health Organisation

(WHO) websites the data which tells you what is happening in various countries of the world

data can include: obesity mental health physical activity alcohol tobacco usage dental health diabetes cardiovascular disease cancer bone disease

WHY IS THE POPULATION OF JAPAN SO HEALTHY?

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Japan

Page 36 in Edexcel PE text book.

Make notes on how Japan’s government is trying to achieve a healthy nation.

How does this compare to the UK or America?

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Balanced lifestyle

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ENERGY BALANCE

when:

ENERGY INTAKE = ENERGY OUTPUT

in terms of the energy taken in via food, and the energy output via the needs of daily living (metabolism) plus exercise

this is said to be a neutral energy balance a person with a neutral energy balance

would neither lose nor gain body mass

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What would a Positive energy balance be??

Obesity

What would a Negative energy balance be???

Weight loss

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WORK-LIFE BALANCE it is important to have a balance between the

demands of work which includes time / energy / sleep quality

and life / exercise including food / social life / sleep

time should be created every day for exercise to balance the stress of the working day

a lifestyle dominated by work and issues connected with work can lead to many of the sedentary lifestyle issues mentioned above: obesity cardiovascular disease

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Dealing with stress

Stress is a response of the body to any demands made.

Symptoms can be – physiological, psychological or behavioural.

Stress can be dealt by- Rest in a quiet place, try to sleep if possible Reduce breathing rate, mental activity and

muscle tension Indentify what has made you stressed, take

action, manage time effectively and think positively

Keep the body physically fit and in good health.

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Effects of ageing

04/08/2023

Ageing

Reaction times

Memory and co-ordiantion

Max heart rate

Artery HardeningLung capacity

Lung tissue elasticity

Muscle strength

For each of these suggest either an increase or decrease.

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AGEING• includes all the changes that occur in the body:

– restricted joint flexibility (osteoarthritis)– increased body fat– muscle atrophy– osteoporosis, caused by decreased bone mineral (oestrogen

deficiency and lack of physical activity in females)

ANAEROBIC DECLINE

• muscle and strength atrophy• there is a shift towards Slow Twitch fibres• thinner myelinated sheath lengthens reaction times• loss of neurones affects short term memory and coordination

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ADULTHOOD AND AGEINGAEROBIC DECLINE WITH AGECARDIOVASCULAR• decline in HRmax (HRmax = 220 - age)• increase in resting pulse rate due to

decreased SV• artery hardening increases resting

systolic BP• recovery takes longer after exerciseRESPIRATORY• VO2max declines about 10% per decade

due to reduction in SV & HRmax & lack of aerobic exercise

• VC & forced expiratory volume decrease with age

• RV larger hence less air exchanged per breath

• less elasticity of alveoli walls & reduced strength of respiratory muscles decreases VO2max

• lower a-vO2diff since less O2 extracted by muscles

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EXERCISE AND AGEING

EFFECTS OF EXERCISECARDIOVASCULAR• exercise slows down degenerative diseases (CHD)

• exercise increases High Density Lipoproteins HDL, and decreases Low Density Lipoproteins LDL

• LDL are responsible for depositing cholesterol and narrowing lumen of artery), hence blood pressure tends to be stable thus preventing hypertension

RESPIRATORY• exercise slows down decline in VO2max

BODY COMPOSITION• exercise reduces obesity by burning off excess fat during and after

activity when metabolic rate remains elevated• cardiac workload is less with lower body mass• exercise relieves symptoms of osteoarthritis and reduces

osteoporosisNEUROMUSCULAR• exercise sustains strength and coordination levels and enhances

tensile strength & flexibility of tendons and ligaments• thus allowing for a fuller range of joint movement

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LONG-TERM RESPONSES OF BODY COMPOSITION• example data of relative body fat values for untrained, trained

and highly trained males and females

relative body fat (%) untrained trained

age group femalesmales femalesmales15-19 20-24 13-16 12-20 7-13

20-29 22-25 15-20 10-18 6-12 30-39 24-30 18-26 12-20 8-14

• note that the average body fat for untrained females is about 8% higher than untrained males

• however, trained females are exceptionally lean and their relative body fat values are well below those values for untrained males

• therefore females can reduce fat stores well below what is considered normal for their age

• Note that untrained males and females have increased body fat when they get older, whereas trained people (both sexes) remain lean

AGE AND BODY COMPOSITION

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FACTORS AFFECTING STRENGTHAGEING • maximal anaerobic power for both males and

females decreases after 25 years

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FITNESS CHANGES WITH AGE

most fitness measures fall after the age of about 25

trained individuals fitness levels start at a higher level

and do not fall as far as untrained individuals the graph shows how

VO2max falls for trained and untrained individuals

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STRENGTH CHANGE WITH AGE

CHANGES IN STRENGTH WITH AGE age related loss of muscle

strength is as a result of substantial loss of muscle mass

which accompanies aging and decreased physical activity

• there is evidence that older people who continue anaerobic (power) exercises

• maintain strength up to the level of an untrained person of 20 years of age

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FLEXIBILITY CHANGES WITH AGE

FACTORS AFFECTING FLEXIBILITY• bony features of a joint

– change due to arthritic conditions within joints

• length and position of tendons and ligaments– change as strength is lost leading to joint

instability and dislocations

• elasticity of muscle tissue– change as muscle function declines leading to

postural difficulties such as kyphosis

• elasticity of skin– changes to increase flabbiness

• all these factors change to decrease flexibility with age

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THE METABOLIC RATE

METABOLIC RATE • this is a combination of energy expenditure of the body • due to all processes:

– the BMR (basal metabolic rate) = rate of energy expenditure while at rest– the SDA (specific dynamic action) = extra rate of energy expenditure due

to digestion, absorption of nutrients, and transport of nutrients to body cells)

– SDA is usually estimated as 10% of energy value of food consumed– energy expenditure due to exercise

• total metabolic rate = all energy expenditure due to exercise + BMR + SDA

• this is usually worked out for each kilogram of body mass, for each minute

• typical values for men and women of BMR at 20 years of age are:– BMRmale = 100 kJ kg-1 per day BMRfemale= 90 kJ kg-1 per day

– BMRmale = 0.069 kJ kg-1 min-1 BMRfemale= 0.063 kJ kg-1 min-1

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EFFECT OF AGE ON METABOLIC RATE

EXERCISE ENERGY CONSUMPTION / METABOLIC RATE WITH AGE• the following table shows how energy is used (total metabolic rate) on

average with age:

average rates of energy expenditure for men and women living in the USA

age men women

kJ per day kJ kg-1 min-1 kJ per day kJ kg-1 min-1

15 - 18 12,500 0.132 9,200 0.11619 - 24 12,100 0.117 9,200 0.11025 - 50 12,100 0.107 9,200 0.10150+ 9,640 0.087 7,900 0.085

• Note that the figures for kJ kg-1 min-1 are corrected for the average body mass of the group

• source: Essentials of Exercise Physiology 3e, McArdle, Katch and Katch, Lippincott, Williams & Wilkins 2006