Transcript Nutrition and training

PHYSICAL EDUCATION
1st of Bachillerato
IES Saavedra Fajardo
P.E. teacher: Narciso Marín
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NUTRITION
“We are what we eat”
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Choose a wide
variety
Choose lower fat
alternatives
whenever you can
Eat all types and
choose high fibre
kinds whenever you
can
Try not to eat too
often, and have small
amounts
Choose lower fat
alternatives
whenever you can
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Diet
Definition: “The normal food we eat”
 However there are also special diets:

◦
◦
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◦
To lose weight
To gain weight
Diets because of moral values (vegetarian)
Because of food allergies
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Calories
Food energy is commonly measured using
calories.
 A calorie (cal) is defined as the energy
needed to raise the temperature of 1 gram
of water by 1 degree.
 A kilocalorie (kcal) es the energy needed
to raise the temperature of 1 kilogram of
water by 1 degree.

Regarding to diets or nutrition we use kilocalories (kcal)
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Energy balance
Energy balance means
taking in and using up equal
number of kilocalories
-15 to 18 years old
males need 2755
kcal/day
kcal intake
Kcal Use
up
eating
Physical
exercise
- 15 to 18 years
old females need
2110 kcal/day
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Three methods of losing weight
Decreasing kilocalorie energy intake
Increasing kilocalorie energy expenditure
Using a combination of both
The third method gives best results
and is the most long lasting
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Overweight, overfat, obese
Obese
Overfat
Overweight
Normal
Obese
From 30 to 40
Overweight
From 25 to 29.9
Normal
From 18.5 to 24.9
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Factors affecting a sportsperson’s
diet

Natural body
build

Particular sport

Specific rol
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The seven factors of a balanced diet
1.
2.
3.
4.
5.
6.
7.
Why carbohydrates?
Why fats?
Why protein?
Why vitamins?
Why minerals?
Why water?
Why fibre?
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1. Why carbohydrates?
They mantain our body’s energy stores.
 Muscles and liver store glycogen, that is
quickly converted into glucose to be
used by muscles and other organs.
 Two types:

◦ Sugars
◦ Starch: bread, pasta, potatoes and rice

They should form about 47 % of our daily
energy
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2. Why fats?
They provide energy and help to make
other things work (fat-soluble vitamins)
 Types:

◦ Saturated fats: animal fats and oils
◦ Polyunsaturated fats: fish, margarine…
◦ Monounsaturated fats: red meat, nuts…

No more than 30% of daily intake.
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3. Why protein?

Main aim:
◦ body builder in respect of muscles
◦ repairer of damaged tissue.
It can also provide energy (15%). It would
be considered an important source in the
case of poor nutrition.
 Excess protein can be converted and
stored as fat
 Protein sources: animal and vegetable
proteins.

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4. Why vitamins?

We need them for:
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Good vision
Good skin
Red blood cell formation
Healing
Healthy bones and teeth
Blood clotting
Two groups:
◦ Water soluble
◦ Fat soluble
Vitamin
A
• Milk, cheese, egg
yolk, liver…
Vitamin
B1
• Needed to release
CH, it is found in
grains, nuts, meat.
Vitamin
C
• Found in fruit, is
helpful in healing
Vitamin
E
• In vegetable oil
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5. Why minerals?

Calcium
◦ Formation and maintenance of bones and
teeth.

Iron
◦ Very important because of its link with
haemoglobin and its effect on the oxygencarrying capacity of the blood, and the red
blood cells formation
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6. Why water?

Because it is a means of transport for:
◦ Nutrients
◦ Waste
◦ hormones

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
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Because it holds oxygen
Because it controls the distribution of
electrolytes
Because it compensates dehydration when
practising sport
Because it controls body temperature
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7. Why fibre?
Important in the functioning of the
digestive system
 It prevents constipation

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Some useful nutritional ideas
1.
2.
3.
4.
5.
Re-fuel: don’t neglect your meals
Emphasize the complex carbohydrates
Reduce your intake of fat
Drink plenty of water and fruit juice
Keep to a balanced diet, and exercise
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Energy and sports activity
For short duration and high intensity
exercise: energy will come from
carbohydrates
 For a longer duration (up to 2 hours) and
moderate intensity: energy will come
from equal amounts of carbohydrates and
fat.
 For a long duration and higher intensity
(marathon): energy derived from fat
stores will increase.

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TRAINING
“To be fit or not to be fit…
that’s the question”
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Effects of regular training and
exercise
The heart
pummps more
blood per beat
The recovery rate
becomes quicker
The resting pulse
rate becomes
lower
The number of
capillaries
increases
The cardiovascular
system becomes
more efficient
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Long-term benefits of exercise
It reduces the risk of coronary heart
disease (CHD)
 The heart: it increases in size, thickness
and strength, so it can work harder for
longer.
 The heart beats fewer times, so it will be
less stressed

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Aerobic activity
Aerobic fitness: the ability to exercise or
compete, for a long time, at a level that
allows the resperiatory system to cope
physiologically (without getting
breathless)
 Ways to improve aerobic fitness:

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◦
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Continuous running
Interval training
Fartlek training
Circuit training
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Anaerobic activity

Ability to work at a high intensity for a
short period of time and then to repay
your respiratory system after completing
the training session or competition.

During anaerobic (without oxygen) work, involving
maximum effort, the body is working so hard that
the demands for oxygen and fuel exceed the rate
of supply and the muscles have to rely on the
stored reserves of fuel. The muscles, being starved
of oxygen, take the body into a state known as
oxygen debt and lactic starts to accumulate in the
muscles.
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The principles
of training
Individual
needs
ADAPTATION
Progression
Overload
Specificity
FITT
Moderation
Regularity
Reversibility
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Systematic training for individual
needs, and specificity
It is important that the training
programme should be systematic or
planned.
 It should also be created to fit individual
needs: time, motivation, kind of training,
etc.
 Related with something or aspect you
wish, to develop you emphasize that
specific aspect in your programme
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Overload

Training in a worthwhile range or
intensity above the minimum amount
required to improve fitness, the minimum
threshold of training, and below the
maximum threshold of training.
Image in next slide
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Adaptation
The body will react to the training loads imposed
by increasing its ability to manage those loads.
 Adaptation occurs during the recovery period
after the training session is completed.

If exercises lasting less than 10 seconds (ATP-CP energy system) are
repeated with a full recovery (approximately 3 to 5 minutes) then an
adaptation in which stores of ATP and CP in the muscles are increased.
If overloads are experienced for periods of up to 60 seconds, with a full
recovery, it is found that glycogen stores are enhanced.
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Supercompensation
Speed: 8-24 hours
Soft aerobic workout: 10-14 hours
Medium aerobic workout (150-170 bpm): 24-36
hours
 Muscle strength and anaerobic workout: 48-72
hours
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FITT principle
Frequency
Intensity
Time
Type
• How many times per week you need to
train in order to improve your fitness
• How hard you train
• How long each session must be in order to
achieve improvement
• What sort of training you do
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Regularity and moderation

Most benefit is gained from training on a
regular basis

Moderation: getting the right balance
between not training enough and training
too much or over training.
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Progression

Increasing gradually your training
programme:
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◦
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Training more often (frequency)
Training more setrenuously (intensity)
Spending longer (time)
Or a combination of such factors.
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Reversibility
It happens if less training takes place, or if
the training sessions are made easier.
 That is the opposite of progression, since
the athlete loses fitness.
 It usually happens when the athlete has
suffered an injury for a long time.

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Methods of training
Interval
training
Continuous
training
Fartlek
running
Cross
training
P.E. teacher: Narciso Marín
Circuit
training
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Interval training
This method can be used for a
great variety of sports
(individual and collective)
 Work interval:

◦ It may be a distance (60 m) or a
time to run (10 sec)

Rest interval:
◦ It may be a walk back to the
starting mark or not working
(rest)
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Advantages of interval training
It includes repeated spreint running or
swimming, which is anaerobic.
 It takes place over short periods or
bursts.
 It includes a rest period (interval) which
allows for recovery.
 It includes repetitions of high quality,
which raises the pulse to near maximal.

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Continuous training
It is the most appropiate training to
improve cardiovascular endurance for a
sedentary adult.
 It could start with brisk walking and
graduate to jogging.
 Over a distance or a time.

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Advantages of continuous training
It is very cheap.
 You can work on your own or with a
group.
 It is suitable for health and fitness.
 It improves aerobic fitness.
 It can take place in a variety of places.
 It can be adpated to suite individual
needs.
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Fartlek running
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It is a combination of fast and slow running.
It is held in the countryside, to take
advantage of slopes.
So you have sprints and jogs, or periods of
work followed by periods of rest.
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Advantages of fartlek running
It can be done in a variety of terrain.
 It can include hill work (uphill and
downhill)
 It can include repetitions and programmes
are very flexible.
 Rest periods can be included or the
session can be continuous with
intermittent hard and easy running.

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Cross training

Mixture of training often used to break up
the monotony of a single type of training.
ADVANTAGES OF CROSS TRAINING
• It makes training more interesting.
• You can train with differnt people in different
activities.
• Certain muscle groups can be rested from day to
day.
•Training can be adapted to weather conditions.
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Circuit training
Number of exercises, set out so that you
avoi exercising the same muscle group
consecutively.
 Aim:

◦ to improve local muscular endurance
◦ cardiovascular fitness
◦ Curculo-respiratory fitness
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Advantages of circuit training
It offers more general all round fitness than
the other three methods.
 It includes strength, endurance, power,
flexibility and speed.
 People of all levels of fitness and ability can
take part.
 It includes aerobic and anaerobic activities.
 Wide range of exercises.
 It uses the overload principle of training.

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“That’s all folks”
Thank you for watching
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