DIETARY MANIPULATION To be able to explain how

DIETARY MANIPULATION • To be able to explain how sporting activity can affect nutritional requirements. (carbohydrate loading, protein intake, hydration) • To be state factors that affect optimum weight • To be able to explain how optimum weight varies according to role in physical activity and sport

Starter Activity radrhyetcbod Clue: pasta, rice and bread are a good source of this!!! carbohydrate

Starter Activity norptei Clue: responsible for growth and repair. protein

Starter Activity elgsuco Clue: combines with OXYGEN to create energy glucose

Starter Activity cminativ Clue: helps prevent scurvy! Vitamin C

Dietary Manipulation

Carbohydrate loading Marathon runners and other endurance athletes often use a technique called carbohydrate loading. Result • Combination of reduced training and increased carbohydrate intake results in an increase stores of muscle glycogen. • The increase allows endurance athletes to exercise at their optimum pace for longer Why? Body normally limits the amount of carbohydrate that can be stored, converting excess carbohydrate into fat stores. Carbohydrate Loading is a method of dietary manipulation to allow performers to increase their carbohydrate stores 1 -4 days of exercise taper (reduce the normal training load) while eating a high carbohydrate diet This process is designed to trick the body into storing extra glycogen in the

Water The human body is 75%water We lose 2– 3 litresa day through urine , sweatand breathing so this must be replaced When exercising the body loses even more water, dehydration increasing the risk of Symptoms of dehydration: tiredness , lack of concentration and headaches It is essential to keep taking a small amount of fluid at regular intervals during exercises to enable the body to function properly

What are the symptoms of Dehydration? 1% Few symptoms or signs of any thirst. 2% Beginning to feel thirsty; loss of endurance capacity and appetite. 3% Dry mouth; performance impaired. 4% Increased effort for exercise, impatience, apathy, vague discomfort, loss of appetite. 5% Difficulty concentrating, increased pulse and breathing. 6– 7% Impairment of temperature regulation, higher pulse and breathing, flushed skin, sleepiness, tingling, stumbling, headache. 8– 9% Dizziness, laboured breathing, mental confusion, further weakness. 10% Muscle spasms, loss of balance, swelling of tongue. 11% Heat exhaustion, delirium, stroke, difficulty swallowing; death can occur.

Effect of dehydration on exercise Dehydration is detrimental to sporting performance. It can cause: 1. 2. 3. 4. 5. 6. 7. Increased heart rate (beats per minute) Increased lactate acid in muscles (increased blood acidity) Increased body temperature Nausea Dizziness Muscle cramp Fatigue

Timing of protein intake Power Athletes During exercise, protein in the athletes body will break down as a result of the work the athlete is doing. • In order for the muscles to repair after training, during rest and recovery athletes will take in protein to increase protein synthesis When? Daily protein should be balanced across all three meals a day

1. 2. 1 Syllabus Objective Students should be able to outline why, and how, expected and optimum weight varies according to height, gender, bone structure and muscle girth, and explain how this may affect participation, and performance, in physical activity

SEX The structure & physiology of men’s and women’s bodies. Men have more muscle mass so have an advantage on activities relying heavily on strength Bone Structure Some people have bigger, denser bone structure than others. This can be an advantage in contact sports as the athlete would be able to withstand physical contact Factors affecting optimum weight Muscle Girth This is the size or circumference of the muscle. A larger circumference implies a larger muscles. Being the correct weight is important in most sports, but particularly in the following activities: Horse Riding Gymnastics Boxing Do you know why? Height The taller you are the more you would expected to weigh

Effect on performance HEIGHT WEIGHT • Being heavy can be an Being tall can be an advantage (e. g. sumo (e. g. high jump) or a wrestling) or a disadvantage (e. g. gymnastics) (e. g. jockey) depending on which sport you play. Being small could be an advantage (e. g. a jockey) or a disadvantage (e. g. basketball) depending on which sport you play. • Being light could be an advantage (e. g. dancer) or a disadvantage (e. g. rugby) depending on which sport you play.

Performer Height Weight at time of Classification competition using standard tables Look at the information in the table: 176 cm • What activity do they participate in? 187 cm 80 kg 90 kg Overweight • Which performer is the lightest? • Consider the approximate weight and guidance weight for each of the performers. What do you notice? If the weight is more than recommended, what might be the cause of the extra weight gain? • If the weight is under that expected, why might this be the case? 176 cm 50 kg Underweight 183 cm 115 kg Obese • Can you see the link between weight and activity? Why are those performers considered to be the correct weight for what they do? • What does it tell you about using standardised tables to judge whether you are over or underweight?

One pupil starts to speak about the topic covered. At the first repetition, pause or mistake another takes over - and so on until the minute is up. JUST A MINUTE