PE Option Year 10 Health & Wellbeing Notes PDF

PE OPTION YEAR 10 Chapter 2: Health and Wellbeing Name: _____________________ Ms. Chantal - PE Option Year 10 1 Health and Wellbeing  Lesson 1: Eating habits Energy Our bodies...

PE OPTION YEAR 10 Chapter 2: Health and Wellbeing Name: _____________________ Ms. Chantal - PE Option Year 10 1 Health and Wellbeing  Lesson 1: Eating habits Energy Our bodies constantly require energy so that our muscles can contract and create movement. The body needs energy all the time, even when sleeping. We get energy from the food and drinks we consume. Energy is measured in kilocalories (cal) or kilojoules (kj) 1 kilocalorie (a.k.a calories) = 4.18 kilojoules These are units of measurement used to quantify energy in the context of nutrition and exercise. In most food labels you can find the amount of kilocalories and kilojoules a food item has. Basal Metabolic Rate (BMR) When a person sleeps, the body is still functioning – the heart is beating, blood is circulating, breathing still going on. This lowest form of energy requirement is called the Basal Metabolic Rate (BMR). The more active you are, the higher the BMR. Typically, men require 2,500 Kcal per day and women 2,000 Kcal, but these general values are affected by different factors: age – in general, adults consume more than children but BMR and calorie consumption declines in later life. gender – in general, men consume more than women. height – the taller the person is, the more energy he/she will consume. body composition – people who have a lean body mass (muscular body) have a higher BMR as muscles require more energy at rest compared to fat. energy expenditure – the more active a person is, the higher is the BMR. BMR varies from person to person and therefore different people need different amounts of energy. To calculate how much energy the body needs, you need to add the BMR with the physical activity level (PAL) of that person and you will get the total energy requirement. Energy Balance Energy balance refers to the equilibrium between energy intake and energy expenditure in the human body. In short, the energy balance equation is the relationship between: 1. The energy consumed from food and drinks (Caloric Energy Intake) 2. The energy which is lost through various movement (Caloric Energy Expenditure) These are both measured in calories. Maintaining a healthy weight and body composition requires a balance between energy in and energy out. If energy in = energy out - No weight gain resulting in weight maintenance. Ms. Chantal - PE Option Year 10 2 Health and Wellbeing If energy in is more than energy out – Weight is put on. Extra food is stored as body fat and over time this person can become obese. If energy in is less than energy out – Weight is lost. Body will use stored body fat for energy and over time this person may risk becoming anorexic. Energy in and energy out do not have to balance every day. The energy equation needs to balance over time for people to maintain a healthy weight. Balanced Diet People need to manage the habits, quantity, type and portions of foods that they eat as part of a healthy lifestyle or, for sportspeople, as part of a training and performance regime. A balanced diet is one that ensures that the body receives the right amounts of carbohydrates, proteins, fats, vitamins, minerals, and water. How does one’s habits and choices affect one’s balanced diet? Correct individual dietary behaviours are the cornerstone of a balanced diet that provides the body with the necessary nutrients, energy, and hydration to function optimally. By practicing mindful eating, consuming a variety of nutrient-rich foods, managing portion sizes, and making informed food choices, you can support your overall health and well-being while reducing the risk of nutritional deficiencies and chronic diseases. Examples of correct dietary behaviours include: Nutritional diversity - Following correct dietary behaviours ensures that you consume a variety of nutrient-rich foods; including fruits, vegetables, whole grains, lean proteins and healthy fats. This helps meet your body's nutritional needs and reduce the risk of deficiencies by providing essential vitamins and minerals. Nutrient adequacy – The choice of nutrients consumed must come from fresh and healthy sources avoiding processed foods. Portion Control - Practicing portion control ensures that you consume the appropriate Ms. Chantal - PE Option Year 10 3 Health and Wellbeing  amount of calories and nutrients for your individual needs. This helps prevent overeating, weight gain and related health issues. Hydration - Proper hydration is a fundamental aspect of a balanced diet. Correct dietary behaviours include consuming an adequate amount of water and other hydrating fluids to support digestion, nutrient absorption and overall bodily functions. Individuals should aim to consume 8 approximately 2 litres of water per day, although individual needs may vary based on factors like activity level and climate. Mindful Eating - Being mindful of your eating habits involves paying attention to hunger cues, eating slowly and savouring each bite. This approach helps prevent overeating, encourages proper digestion and fosters a healthy relationship with food. Regular Meals and Snacking - Eating regular, balanced meals throughout the day stabilises blood sugar levels, provides sustained energy and reduces the likelihood of unhealthy snacking or overeating. Inclusion of Fibre - The consumption of dietary fibre from sources like whole grains, fruits, vegetables, and legumes is essential as fibre helps maintain a feeling of fullness and may lower the risk of chronic diseases. Examples of incorrect dietary behaviours include: Nutrient Imbalance - Incorrect dietary behaviours often lead to an imbalance in the intake of essential nutrients such as carbohydrates, proteins, fats, vitamins, and minerals. Consuming excessive amounts of certain nutrients (e.g., sugar, unhealthy fats) while neglecting others (e.g., fibre, vitamins) can disrupt the body's normal physiological processes and lead to health issues. Overconsumption of Unhealthy Foods - The overconsumption of processed foods, sugary snacks and high-calorie and low-nutrient options can lead to weight gain, obesity and an increased risk of chronic conditions like heart disease, diabetes and hypertension. Excessive sugar consumption can also cause tooth decay and can also contribute to energy crashes and reduced physical performance. Lack of Portion Control - Overeating or consuming portions that are too large can contribute to excessive calorie intake, leading to weight gain. On the other hand, consistently eating very small portions may deprive the body of necessary nutrients, energy and muscle mass. Inadequate Hydration - Neglecting proper hydration by not drinking enough water can disrupt digestion, hinder nutrient absorption and impair overall bodily functions. Skipping Meals - Skipping meals or going long periods without eating can lead to unstable blood sugar levels, energy crashes and may trigger unhealthy snacking or overeating later in the day. Ms. Chantal - PE Option Year 10 4 Health and Wellbeing  Emotional Eating - Not paying attention to eating habits or using food as a coping mechanism for emotions can lead to excessive calorie intake and an unhealthy relationship with food. Lack of Dietary Diversity - Consuming the same foods regularly and avoiding a diverse range of nutrient sources can limit the spectrum of nutrients your body receives. Ms. Chantal - PE Option Year 10 5 Health and Wellbeing  Lesson 2: A balanced diet and the Macronutrients Eatwell Model In most countries, health authorities use a visual representation and guideline to help individuals make healthier and balanced food choices. This happened in the United Kingdom, first with the Eatwell Plate which was introduced in 2007 and then in 2016 published the Eatwell Guide. The Eatwell guide includes different foods from each of the five main food groups. It illustrates the proportion of these food groups that should make up a healthy and balanced diet and suggests the recommended amounts of each food group that should be consumed daily. It also provides suggestions on fluid recommendations. The sections of the Eatwell Guide typically include: Fruits and Vegetables (40%): This section is the largest and encourages consumption of a variety of fruits and vegetables. These foods are rich in vitamins, minerals, and fibre. Starchy carbohydrates (38%): This section includes foods like bread, rice, pasta, and potatoes. Choose higher fibre or wholegrain varieties, such as wholewheat pasta and brown rice, or simply leave the skins on potatoes. These foods are very high in carbohydrates and are an important source of energy. Why choose wholegrain? Wholegrain food contains more fibre than white or refined starchy food and often more of other nutrients. We also digest wholegrain food more slowly so it can help us feel full for longer. Meat, fish and beans (12%): This section includes sources of protein, vitamins and minerals such as meat, poultry, fish, eggs, beans, lentils, and tofu. Some types of meat are high in fat and need to Ms. Chantal - PE Option Year 10 6 Health and Wellbeing be avoided. Choose lean cuts of meat and mince and eat less red and processed meat like bacon, ham and sausages. Cut the fat off of meat and the skin off chicken and try to grill meat and fish instead of frying. Dairy and alternatives (8%): This section represents dairy products like milk, yogurt, and cheese, which are good sources of protein and vitamins, and they are also an important source of calcium. Dairy alternatives like fortified plant-based milks are also included. Try to go for lower-fat and lower-sugar products where possible, like semi-skimmed, skimmed or 1% fat milk, reduced-fat cheese or plain low-fat yoghurt. Oils and spreads (1%): This small section represents sources of healthy fats, such as olive oil or spreads, which should be consumed in moderation. Remember all types of fat are high in energy and should be eaten in small amounts. The proportions and recommendations of the Eatwell Guide can vary based on factors such as age, gender, physical activity level, and individual dietary needs. It serves as a general guideline to help individuals make informed choices about their diets and promote overall health and well-being. The Maltese Healthy Plate / Il-Platt Malti The local health authority, known as the Health Promotion and Disease Prevention Directorate, have issued a similar guideline to the Eatwell model, however one which is adapted to the Maltese habits based on the Mediterranean diet. More information on The Healthy Plate / Il-Platt Malti can be found in the following link: https://hpdp.gov.mt/sites/default/files/2023-07/healthy_eating_the_mediterranean_way_en.pdf Ms. Chantal - PE Option Year 10 7 Health and Wellbeing Different foods give the body different NUTRIENTS and other essential components such as: Carbohydrates, Fats, Proteins, Vitamins, Minerals. Carbohydrates The main function of carbohydrates is to provide energy. They give us most of the energy we need for our working muscles. There are good and bad carbohydrates therefore some should be taken more than others. Carbohydrates can be: Complex carbohydrates Simple carbohydrate (polysaccharides) (monosaccharides or disaccharides) Known as starchy foods Known as sugary foods E.g., vegetables, brown bread, brown rice, E.g., sweets, cakes, biscuits, jam, milk, fruit juice brown pasta. Refers to complex carbohydrates. Refers to simple carbohydrates. Consists of natural sugars. Are mostly processed and contain added sugars. Keep sugar level low. Raises sugar levels in blood very fast. They take longer to digest. Digest immediately. Keep you feeling fuller longer. It’s addictive and makes you feel hungry sooner. Used for energy. If not used is converted into fat easily. Help you lose fat. Help you store fat. HEALTHIER NOT AS HEALTHY E.g., sweet potatoes, brown rice, oats, E.g., White bread, white rice & pasta, soft wholegrain pasta & bread, green veg, most fruit. drinks, fruit juices. Ms. Chantal - PE Option Year 10 8 Health and Wellbeing During digestion, carbohydrates are broken down from starch (polysaccharides) to disaccharides to simple sugars known as glucose. Insulin, a hormone found in the body, is needed to move glucose from the blood into the cells to be able to be used up as energy. If energy is not needed immediately, it is converted to glycogen which is stored in the liver and muscles. During exercise, the glycogen stores are used up. However, if glycogen is not used, the extra glycogen will turn into fat and transferred around the body. Carbohydrate-loading This is a technique used by athletes who perform in long events (90minutes or more) e.g., marathon runners, triathletes, football players. It is done in 2 steps: 1. Depletion phase During this phase, athletes intentionally deplete their glycogen stores through several days of intense exercise and a low-carbohydrate diet. This temporary depletion increases the body's ability to store glycogen during the next phase. The depletion phase usually begins about 6-7 days before the event and typically lasts for 3-4 days. It is important to note that not all athletes include a depletion phase in their carb-loading regime. 2. Loading phase The loading phase typically takes place in the 2-3 days leading up to the event. Athletes increase their carbohydrate intake significantly focusing on consuming complex carbohydrates like whole grains, pasta, rice, potatoes, and fruits. These foods provide a steady supply of glucose for glycogen synthesis which will help them delay their tiredness and improve their performance. Ms. Chantal - PE Option Year 10 9 Health and Wellbeing Tapering - As athletes increase their carbohydrate intake, they decrease the intensity and duration of their workouts, allowing the body to recover and conserve glycogen stores. This is known as tapering. This combination of reduced exercise and increased carbohydrate intake allows the muscles and liver to store higher amounts of glycogen. Carbohydrates and sport It is very important to remember that carbohydrates should be the main source of energy and therefore, an athlete’s diet should contain at least 55% carbohydrates. Carbohydrates are the primary source of energy for high-intensity activities as they provide immediate energy without the need of the presence of oxygen. Fats Fats give us energy, although much more slowly than carbohydrates. Fats are our main source of energy when we are resting or sleeping as the energy is not needed immediately like in exercise. During exercise the energy must be available fast. Main functions of FAT: Keeps the skin in good condition. Helps to keep the body warm by providing insulation as fat is stored just beneath the skin. (It keeps the heat in and cold out) Protects our vital organs by cushioning them. Helps to regulate metabolism. It provides a concentrated amount of energy. Fats help the body absorb vitamins better. Although fats are important in our diet, most people should aim to cut down on the total amount of fat they eat. Too much fat can lead to becoming overweight or even obese. Types of fats: Ms. Chantal - PE Option Year 10 10 Health and Wellbeing Trans fats and saturated fats can raise the cholesterol level of a person. A person with high cholesterol means that he has excess fat found in the blood. This cholesterol builds up on our Ms. Chantal - PE Option Year 10 11 Health and Wellbeing artery walls and this can cause circulatory or heart problems as the arteries are narrowed making it harder for the blood to travel. For a healthy diet it is important to cut down on saturated fats and totally avoid trans fats. Fats and sport When exercise is carried out at low intensity, the body resorts to FATS as the main source of energy especially when it is sustained over a longer duration such as in endurance activities. These activities require a steady supply of energy to sustain performance over extended periods. Unsaturated fats are well-suited for this purpose, as they can provide a consistent source of energy to fuel the body. Proteins Protein is a source of energy for our body, but this is NOT its main function. Their contribution to energy is more significant during extended endurance activities or in cases of inadequate carbohydrate intake. Proteins are essential for the: Repair Growth and Efficiency of the tissues found in muscles, hair and skin. When engaging in physical activity, muscle fibres experience microtears or damage, therefore the body relies on amino acids which is found in protein to rebuild and strengthen these tissues. Adequate protein intake ensures that the body has the necessary resources to repair these microtears and adapt to the stress. Over time, the repaired muscle fibres become stronger and more resilient, contributing to improved muscle performance and reduced risk of injury. Proteins are found in animal products such as meat, liver, poultry, eggs, milk; And in plant products such as beans, cereals, bread, pasts, nuts, rice. In the body proteins are broken down into amino acids. There are two types of amino acids: Non-Essential Amino Acids Essential Amino Acids These are produced in the body. These are not produced in the body but Our body needs a total of 22 amino acids are found in the food we eat. and 13 of these are non-essential amino acids (produced in the body). Proteins from animal foods e.g., milk contain ALL the essential amino acids. Proteins from plant foods e.g., nuts lack some essential amino acids (except soya beans). Therefore, it is very important that vegetarians and vegans find alternatives ways how to consume all the needed amino acids. Ms. Chantal - PE Option Year 10 12 Health and Wellbeing An athlete who trains at intense levels needs a very good supply of proteins for the repair and recovery of muscle tissue after training. These athletes can also consume protein supplements, such as protein shakes or bars, to meet their increased protein needs. Carbohydrates, fats and proteins are referred to as the three MACRONUTRIENTS. These macronutrients are essential components of the diet and provide the body with the energy and nutrients it needs to function properly. As explained, these macronutrient plays distinct roles in maintaining health and supporting various bodily functions. IMPORTANT A healthy diet should consist of: Carbohydrates = 55 – 60%, Fat = 25 – 30%, Protein = 15 – 20% Ms. Chantal - PE Option Year 10 13 Health and Wellbeing  Lesson 3: Other nutrients, nutrition for athletes and the water balance. Vitamins Vitamins are important: To protect the body and help it resist against bacteria and disease. To help in the growth and maintenance of bones, teeth, skin. To help with digestion and stability of the nervous system. There are TWO types of vitamins:  Fat-soluble vitamins  Water-soluble vitamins These vitamins dissolve in fats and are These vitamins dissolve in water and are not stored in the body's fat tissues. They stored in the body, so the body needs a can be stored for longer periods and do constant daily supply. not need to be consumed daily. Example: Vitamins B and C Examples: Vitamins A / D / E /K Vitamin: Where you find it: Why you need it: A lack causes: Vitamin A Milk, spinach, carrots, Improves vision, helps make Night blindness and (fat-soluble) sweet potatoes, liver. white blood cells and improves flaking skin. our immunity, and keeps skin healthy. Vitamin D Fish oil, egg yolk, body To build up bones and teeth. Rickets - soft and (fat-soluble) can produce vitamin D weakened bones, leading when the skin is to deformities such as exposed to sunlight. bowed legs, delayed growth and poor bone development. Vitamin C Oranges, tomatoes, kiwi, Helps keep skin and gums Scurvy – a disease which (water-soluble) peppers, strawberries. healthy; Helps the immune can include anaemia, system to fight viruses (e.g., exhaustion, spontaneous colds) and heal wounds. bleeding, limb pain, swelling, and sometimes loss of teeth. Ms. Chantal - PE Option Year 10 14 Health and Wellbeing Minerals Minerals are nutrients that the body requires in relatively small amounts to maintain proper physiological functions, including bone health, muscle contraction and fluid balance. They are crucial for supporting physical activity, exercise performance, and overall health. The body uses minerals to perform many different functions: Mineral: Where you find it: Why you need it: A lack causes: Calcium Dairy products e.g., milk, Essential for bone health fragile bones cheese, yoghurt; and leafy and muscle contractions. greens, Potassium Found in fruits, vegetables Important for fluid Hypokalemia and beans. balance, nerve transmission, (muscle weakness & and muscle contractions. cramps) Iron Red meat, liver, beans, Crucial for oxygen anaemia (tiredness) nuts. transport and energy production. Vitamin and minerals can be taken through supplements, but it is best to have them by eating a balanced diet. If a person exercises, the need for minerals and vitamins will increase. Fibre Fibre, also known as dietary fibre or roughage, is a type of carbohydrate found in plant-based foods that the body cannot fully digest or absorb. It serves several important roles in promoting overall health and supporting various bodily functions. Types of fibre and their different benefits. Soluble Fibre: Dissolves in water and forms a gel-like substance. It can help lower cholesterol levels and stabilize blood sugar. Found in foods like oats, beans, fruits, and vegetables. Insoluble Fibre: Does not dissolve in water and adds bulk to stool, aiding in regular bowel movements and preventing constipation. Found in whole grains, nuts, seeds, and some vegetables. Ms. Chantal - PE Option Year 10 15 Health and Wellbeing Dietary Requirements for an athlete. Top athletes need to plan out their diet over a long period of time, according to their needs. Athletes need to consume larger quantities of carbohydrates to fuel their training and performance. In certain sports, too much fat can limit an athlete's performance due to increased weight. For these sports where weight is an important factor, such as judo which is a weight category sport, fats, especially saturated fats, need to be kept to a minimum. Sports which require endurance need more fats as they are required for energy in lower amounts. The longer the training, the more you depend on fats. Intense exercise causes wear and tear of muscle. Protein is needed to repair damaged muscles. Athletes can use protein supplements in their diet, however if an athlete follows a balanced diet this shouldn’t be necessary. Eating protein in the hour following exercise can help to prolong the recovery of muscles. This can be taken in the form of a protein shake. Vitamin and mineral intake may be needed at specific times during performance, such as electrolytes in water, small bites of fruit or hydration drinks to keep going. It is dangerous to eat within 2 hrs of an event, because the body finds it hard to digest and keep up with the exercise at the same time. Therefore, it is suggested that an athlete eats 2-3 hrs before activity. Carbo-loading is a strategy for athletes who perform in activities of 90minutes or more. It increases the amount of fuel stored in the muscles to improve one’s athletic performance for endurance events. Below is a link showing the diet of professional athletes: https://www.bbc.co.uk/bitesize/guides/z3fpv4j/revision/5 Ms. Chantal - PE Option Year 10 16 Health and Wellbeing Water balance. Water is a vital component of the body, playing critical roles in various physiological processes. It is being lost continuously from the body, especially during exercise, and this must be replenished. The water balance of the body refers to the equilibrium between water intake and water output, which is essential for maintaining proper bodily functions and overall health. Diagram showing how the body receives and loses water. Water Intake is achieved by: Drinking Fluids: The primary source of water intake is through the consumption of fluids, including water, juices, milk, and other beverages. Drinking fluids helps maintain hydration levels and replace the water lost through daily activities and bodily processes. Food: Many foods also contribute to water intake. Fruits and vegetables have high water content, which adds to the overall hydration status. Water Output occurs due to: Urine: The kidneys play a crucial role in regulating water balance by filtering waste products from the blood and excreting them as urine. The volume and concentration of urine are regulated to maintain a balance between water and electrolytes. Sweat: Physical activities, especially exercise, cause the body to release sweat to regulate body temperature. Sweat is primarily composed of water and electrolytes. Sweating helps disperse heat and prevents overheating. Respiration: Breathing also contributes to water loss. When we exhale, water vapour is released from the respiratory system, especially in cold or dry conditions. Faecal Matter: Water is also excreted in faeces. Maintaining adequate hydration supports regular bowel movements and prevents constipation. The body has a natural mechanism called thirst, which signals when it's time to drink water. Thirst helps prevent dehydration and maintains the body's fluid balance. However a person shouldn’t wait for the feeling of thirst to drink, especially during exercise. Dehydration and its dangers Ms. Chantal - PE Option Year 10 17 Health and Wellbeing Dehydration occurs when the body loses more fluids than it takes in, leading to an insufficient amount of water to maintain normal bodily functions. Dehydration can lead to symptoms such as increased thirst, dark yellow urine, dry mouth and throat, fatigue, dizziness, dry skin, and reduced urine output. These initial signs serve as warnings that the body is not adequately hydrated and that water balance is disrupted. Dehydration can have significant consequences, particularly for individuals engaging in physical activities. Consequences of Dehydration: Reduced Physical Performance: Dehydration can lead to decreased endurance, strength, and overall physical performance. Athletes may experience fatigue more quickly, impacting their ability to participate effectively in physical activities. Impaired Cognitive Function: Dehydration can affect cognitive function, including concentration, attention, and decision-making. Increased Risk of Heat-Related Illnesses: Dehydration can disrupt the body's ability to regulate temperature, increasing the risk of heat-related illnesses such as heat exhaustion and heat stroke, especially during hot weather or intense exercise. Muscle Cramps: Dehydration can lead to electrolyte imbalances, particularly sodium and potassium, which are essential for proper muscle function. This can result in painful muscle cramps during physical activities which become more prone to fatigue, cramps, and spasms. Athletes may experience decreased strength and coordination, hampering their ability to perform at their best. Decreased Blood Volume: Dehydration can cause a thickening of the blood known as increased viscosity which slows down blood flow, making the heart work harder to pump blood and deliver oxygen to muscles. The cardiovascular system's efficiency is compromised, resulting in decreased endurance and the potential for early fatigue. Joint Discomfort: Dehydration can reduce the lubrication of joints, potentially leading to joint discomfort during movement. Digestive Issues: Insufficient hydration can lead to constipation and other digestive problems, affecting a person’s overall comfort and well-being. Hydration DURING exercise It is very important to be always hydrated, especially when doing high intensity exercise. Hydration during exercise is of utmost importance as it directly impacts performance, safety, and overall well-being. Benefits of hydrating during exercise are: Optimal Physical Performance: Adequate hydration enhances physical performance by maintaining blood Ms. Chantal - PE Option Year 10 18 Health and Wellbeing volume and oxygen delivery to muscles. Proper fluid balance helps sustain endurance, strength, power, and coordination, allowing athletes to perform at their best throughout their workout or competition. Thermoregulation: Hydration is vital for regulating body temperature during exercise. When you're hydrated, your body can lose heat through sweat and evaporation. This prevents overheating and reduces the risk of heat-related illnesses like heat exhaustion and heat stroke. Minimise Fatigue: Dehydration can lead to early fatigue and reduced exercise tolerance. Staying hydrated helps maintain energy levels, delaying the onset of fatigue and allowing you to sustain higher levels of effort for longer durations. Cognitive Function: Dehydration can impair cognitive function, leading to decreased focus, concentration, and decision-making abilities. Staying hydrated supports mental clarity and decision- making skills, which are essential for sports that require strategic thinking. Injury Prevention: Proper hydration helps maintain joint lubrication and cushioning, reducing the risk of injuries such as strains, sprains, and overuse injuries. Well-hydrated muscles are also less prone to cramping and stiffness. Enhance Recovery: Hydration supports the recovery process by promoting nutrient transport to muscle cells and removing waste products. This helps muscles recover faster and reduces post- exercise soreness. Sustain Cardiovascular Function: Hydration supports cardiovascular health by maintaining blood volume, heart rate, and blood pressure within safe ranges during exercise. This ensures that your heart can efficiently pump oxygenated blood to working muscles. Reduce Gastrointestinal Distress: Dehydration can contribute to gastrointestinal issues during exercise, such as nausea and stomach cramps. Proper hydration helps maintain blood flow to the digestive system, minimizing the risk of discomfort. Safety: Ensuring you are adequately hydrated during exercise reduces the risk of severe dehydration, heat-related illnesses, and other complications that could lead to medical emergencies. To maintain proper hydration during exercise, it is important to drink fluids regularly, especially in hot and humid conditions. Drink water before, during, and after activity. Listen to your body's thirst cues and monitor the colour of your urine; pale yellow urine is a good indicator of proper hydration. Rehydrating AFTER exercise Rehydrating after exercise is essential as it helps restore the body's fluid balance and promotes recovery. Rehydration after exercise is important to: Replace Fluid Loss: During exercise, the body loses fluids through sweat, respiration, and increased urine production. Rehydrating after exercise helps replenish the lost fluids, preventing dehydration and ensuring that the body's hydration status returns to normal levels. Support Recovery: Rehydration aids in the recovery process by promoting the removal of waste products generated during exercise. It helps transport nutrients to muscle cells, facilitating repair and rebuilding processes. Adequate hydration can also reduce muscle soreness and stiffness after intense workouts. Ms. Chantal - PE Option Year 10 19 Health and Wellbeing Regulate Body Temperature: After exercise, the body's core temperature remains elevated. Proper rehydration assists in the body's cooling mechanisms, helping to bring down the elevated temperature and reduce the risk of overheating. Optimise Performance for Future Workouts: Maintaining optimal hydration levels ensures that the body is prepared for subsequent exercise sessions. Adequate hydration supports cardiovascular function, muscle contraction, and overall energy levels, all of which are crucial for performing at your best during future workouts. Prevent Heat-Related Illnesses: Inadequate rehydration can lead to heat-related illnesses such as heat exhaustion and heat stroke. Proper post-exercise rehydration helps the body return to a safe temperature range and reduces the risk of these potentially dangerous conditions. Support Immune Function: Intense exercise can temporarily suppress the immune system. Rehydrating with water and fluids rich in vitamins and minerals can aid immune function, reducing the risk of illness or infection after strenuous activity. To effectively rehydrate after exercise, aim to consume fluids gradually over a period of time rather than drinking a large amount all at once. Importance of hydration and rehydration before, during and after exercise. Important to differentiate between: Hydration - Having enough water (water balance) to enable normal functioning of the body. Rehydration - Consuming water to restore hydration. Dehydration - Excessive loss of body water, interrupting the functioning of the body. Ms. Chantal - PE Option Year 10 20 Health and Wellbeing  Lesson 4: Body measurements and eating disorders. What is Body Mass Index (BMI)? It is a calculation of whether you are in the correct weight or not. It also helps to identify weight problems, whether individuals are underweight, overweight or obese. The BMI is calculated by first finding one’s height and weight and then use the equation below. The answer will result in the Body Mass Index (BMI). A BMI below 18.5 is considered underweight. A BMI between 18.5 and 24.9 is considered normal weight. Ms. Chantal - PE Option Year 10 21 Health and Wellbeing A BMI between 25.0 and 29.9 is considered overweight. A BMI of 30.0 and above is considered obese. E.g., if a person has a weight of 60kg and a height of 1.65m: BMI = 60kg ÷ 1.65² BMI = 22 kg/m² If we had to interpret this result, we can say that the BMI is of normal weight. Issues related to BMI. While the BMI can give a general guide to whether someone is underweight, normal weight, overweight or obese it is not always accurate. BMI cannot tell the difference between different types of body tissue. It does not take account of age, gender or muscle mass. Individuals with higher muscle mass may be categorised as overweight or obese even though they have a healthy body composition. Older adults who have lost muscle mass may be classed as of a healthy weight even if carrying excess fat. The BMI of pregnant women cannot be measured accurately due to changes in weight distribution, fluid retention and other factors during pregnancy. Different ethnic and racial groups have varying body compositions, bone densities and fat distributions. BMI's cutoffs might not be equally applicable to all groups, potentially misclassifying individuals' health status. These situations cause the results of the BMI testing to be inaccurate and not give a true picture of one’s body composition. Therefore, as a single measure of body composition, BMI is clearly not a perfect measure of health. It serves as a simple and easily accessible tool that works very well with large groups. But it is important to consider its limitations and use it in conjunction with other measures to assess an individual's overall health and not just rely on it. Overweight Overweight refers to a condition where a person's body weight is higher than what is considered healthy for their height. It is usually determined using the Body Mass Index (BMI), and a reading between 25 and 29.9 is typically considered overweight. Underweight Underweight, on the other hand, indicates that a person's body weight is lower than what is considered healthy for their height. Similar to overweight, underweight can be assessed using the BMI. A BMI below 18.5 is generally considered underweight. Obesity Obesity is a term used to describe people with a high body fat content which is caused by an imbalance of calories consumed compared to energy expenditure. It is also assessed using measures such as Body Mass Index (BMI), with individuals having a BMI of 30 or higher to be classified as obese. Ms. Chantal - PE Option Year 10 22 Health and Wellbeing Obesity is associated with a range of health risks and can significantly impact a person's well-being in various ways: How obesity can affect physical wellbeing: It contributes to the development of cancer. Some types of cancer, including breast, colon, and other cancers, are linked to obesity due to inflammation and hormonal changes. It contributes to heart disease/heart attacks. Obesity can contribute to breathing difficulties, sleep apnea, and asthma. Excess weight on the chest and abdomen can restrict lung expansion and cause breathing problems. Obesity increases the risk of high blood pressure and stroke. Excess fat can lead to the hardening and narrowing of arteries, reducing blood flow and increasing the risk of heart- related complications. It contributes to the development of diabetes. Obesity is a major risk factor for developing type 2 diabetes. Excess fat interferes with insulin function, leading to insulin resistance and elevated blood sugar levels. It causes cholesterol levels to rise. Obesity places extra stress on joints, increasing the risk of joint pain, osteoarthritis and musculoskeletal issues which can lead to injury. It can make the individual feel that they cannot comfortably enjoy activities. How obesity can affect mental/emotional wellbeing: Obesity can be associated with depression and anxiety due to factors like social stigma, body image concerns and physiological changes affecting mood-regulating hormones. It can cause a loss of confidence as obesity can contribute to low self-esteem and poor body image, affecting overall mental well-being. How obesity can affect social wellbeing: It can lead to an inability to socialise. Stigmatization and discrimination against individuals with obesity can lead to social isolation, affecting relationships and overall quality of life. It may make the individual conscious of how they look and, therefore, uncomfortable in social situations, especially at the beach. How can obesity be prevented? Like many chronic conditions, obesity is preventable especially in children, with a healthy lifestyle, staying active, following a healthy diet and getting adequate sleep. A primary reason that prevention of obesity is so vital in children is because the likelihood of childhood obesity persisting into adulthood increases as the child ages. Effective strategies to avoid obesity are: Healthy Eating Habits: Focus on a balanced diet rich in fruit, vegetables, whole grains, lean proteins and healthy fats. Avoid or limit consumption of sugary beverages, processed foods, fast foods and high-calorie snacks and pay attention to portion sizes and eating slowly. Also avoid snacking and eat only when hungry. Ms. Chantal - PE Option Year 10 23 Health and Wellbeing Encourage Physical Activity: Children should have 60 minutes of moderate physical activity most days of the week. More than 60 minutes of activity may promote weight loss and provide weight maintenance. Find activities you enjoy to make physical activity a sustainable part of your routine. Limit screen time: Reduce sedentary activities like watching TV and using electronic devices for extended periods. Children and adolescents should be encouraged to engage in outdoor play and physical activities instead. Get adequate sleep: Get 7-9 hours of quality sleep per night, as poor sleep can contribute to weight gain by affecting hormones that regulate appetite. BE A GOOD ROLE MODEL: Children learn by example. One of the best ways to help children be active and eat well is for you and your family to do it too. Malta has a high level of child obesity which is a problem that needs to be addressed. Relationship between diet and obesity. Diet plays a significant role in the development of obesity due to its direct influence on calorie intake. Consuming more calories than the body needs leads to weight gain. Diets high in calories from sugary foods, fatty foods, and large portion sizes can result in excess calorie intake, which is stored as fat in the body, contributing to obesity. Diets rich in processed foods, which are often high in refined carbohydrates, added sugars, and unhealthy fats, can lead to overconsumption of calories. These foods are often calorie-dense but nutrient-poor, which can contribute to weight gain. Ms. Chantal - PE Option Year 10 24 Health and Wellbeing Excessive sugar intake, especially in the form of sugary beverages like sodas and energy drinks, can lead to rapid spikes in blood sugar levels and subsequent crashes, causing increased hunger and overeating. Diets lacking in essential nutrients like vitamins, minerals, and fibre can lead to feelings of hunger and overeating as the body seeks the nutrients it requires. This can result in an excessive intake of calories. Irregular eating patterns, skipping meals, or eating large meals infrequently can disrupt the body's hunger and fullness cues, potentially leading to overeating when food is available. Using food as a way to cope with emotions or stress can also lead to excessive calorie consumption. During emotional or comfort eating people tend to Emotional eating is often linked to unhealthy foods high in eat unhealthy, ready-made food. sugar and fat. Ms. Chantal - PE Option Year 10 25 Health and Wellbeing The effect of obesity on physical activity and performance. Obesity can significantly impact performance in physical activity and sports due to its effects on the body's physiological, biomechanical, and psychological aspects. Reduced Aerobic Capacity: Excess body weight places greater demands on the cardiovascular system, making it harder for the heart to pump blood efficiently. This can lead to reduced aerobic capacity, causing individuals to tire more quickly during activities that require endurance, such as running or swimming. Decreased Mobility and Flexibility: Carrying excess weight can limit joint mobility and flexibility, making movements more difficult. This can hinder performance in sports that require a wide range of motion, like gymnastics or martial arts. Slow Agility and Speed: Obesity can affect Obesity can limit one's flexibility. agility and speed due to increased body mass and reduced muscle strength-to-weight ratio. Quick changes in direction and rapid movements become more challenging, affecting sports like soccer, basketball, and tennis. Higher Energy Expenditure: Performing physical activity requires more energy for individuals with obesity compared to those with healthy body weights. This extra energy expenditure can lead to fatigue more quickly, affecting performance and enjoyment of physical activities. Increased Risk of Injury: Excess weight places additional stress on joints, bones, and soft tissues. This raises the risk of injuries like joint strains, sprains, and stress fractures during physical activity and sports. Heat Intolerance: People with obesity might experience heat intolerance due to reduced surface- area-to-mass ratio, making it harder for the body to lose heat during exercise. This can lead to overheating and decreased performance, especially in hot environments. Endurance Challenges and muscle fatigue: Activities that require prolonged exertion become more challenging due to the extra weight the body has to carry. This can affect performance in activities like cycling, long-distance running, and swimming were endurance in essential. Obesity also causes muscles to work harder than usual to move the body, leading to quicker muscle fatigue during physical activity. Lack of Balance and Coordination: Carrying excess weight can disrupt the body's balance and coordination, affecting sports that require precise movements and stability, such as gymnastics and figure skating. Impact on Team Sports: In team sports, obesity might affect teamwork, as slower movement and reduced agility can impact an individual's ability to keep up with the pace of the game. This can then cause isolation and the feeling of not being accepted within the team. Eating disorders Ms. Chantal - PE Option Year 10 26 Health and Wellbeing An eating disorder is a mental health condition where indivuduals use the control of food to cope with other feelings and situations such as the feeling of stress or anxiety. It is characterised by eating too much (binge eating) or by eating too little. Eating disorders are most common in adolescents between 13 and 17 years old. Still, people of any age can develop eating disorders, though it's rare in those over 40. The two main eating disorders are: 1. Anorexia Nervosa. This is a condition which is diagnosed more in females than in males. A person who suffers from this chronic eating disorder is very controlling on what he/she eats and refrains from eating enough, moving towards self- starvation. People with anorexia nervosa may see themselves as being heavy or large when they are severely underweight. Their perceived body weight or shape can have a significant influence on how they evaluate or feel about themselves. No matter how much weight is lost, the person continues to fear weight gain People suffering from anorexia have a distorted image of themselves. Why do some athletes suffer from anorexia nervosa? Athletes of sports, such as gymnastics, figure skating, ballet, wrestling, and long-distance running, have aesthetic or weight class requirements that may contribute to a higher risk of eating disorders like anorexia. Athletes in these sports may feel pressure to maintain a specific body size or weight to excel or compete at a high level. Athletes might believe that losing weight or having a lower body fat percentage will improve their performance. This perception can encourage some athletes to engage in unhealthy weight management practices, including restrictive eating, excessive exercise, or even the misuse of supplements or drugs. Physical signs and symptoms of anorexia may include: Thin appearance. Extreme weight loss or not making expected Abnormal blood counts. developmental weight gains. Fatigue. Dry or yellowish skin. Insomnia. Intolerance of cold. Dizziness or fainting. Irregular heart rhythms. Bluish discoloration of the fingers. Low blood pressure. Hair that thins, breaks or falls out. Dehydration. Absence of menstruation. Swelling of arms or legs. Constipation and abdominal pain. Eroded teeth. Ms. Chantal - PE Option Year 10 27 Health and Wellbeing The effect of anorexia on physical activity and performance. Anorexia nervosa can significantly affect performance in sports due to its physical and psychological effects. Physical Effects: Energy Deficiency: Anorexia often leads to severe calorie restriction, which results in inadequate energy intake. This energy deficiency can lead to muscle wasting, decreased endurance, and reduced strength, all of which are detrimental to athletic performance. Weakness and Fatigue: The lack of proper nutrition can lead to muscle weakness, fatigue, and diminished overall physical capacity. Athletes with anorexia may struggle to maintain their previous levels of performance. Ms. Chantal - PE Option Year 10 28 Health and Wellbeing Decreased Bone Density: Anorexia can lead to decreased bone density and an increased risk of stress fractures and other bone-related injuries. This is particularly concerning for athletes who rely on strong bones to support the demands of their sport. Cardiovascular Issues: Insufficient nutrition can impact cardiovascular health, leading to low blood pressure, irregular heart rhythms, and a decreased ability to deliver oxygen to working muscles. Psychological Effects: Mental Distress: Anorexia is associated with psychological stress, anxiety, and depression. These mental health challenges can interfere with an athlete's focus, motivation, and overall mental resilience required for optimal sports performance. Distorted Body Image: Anorexia often involves a distorted perception of one's body, leading athletes to believe they need to lose more weight even if they are already underweight. can affect self-confidence and impact performance. Cognitive Impairment: Malnutrition can affect cognitive function, including memory, decision- making, and concentration. Athletes may struggle to make quick decisions during competition or Further reading: Article about a female athlete who suffered from anorexia. https://athleticsweekly.com/featured/runner-view-eating-disorders-in-athletics-44099/ Anorexia, like other eating disorders, can take over one’s life and can be very difficult to overcome. But with treatment a person can return to healthier eating habits and reverse some of anorexia's serious complications. 2. Bulimia Nervosa Bulimia nervosa is another eating disorder that can have significant effects on physical and mental well-being, including its impact on sports and physical activity. Someone with bulimia nervosa (often shortened to bulimia) will eat lots of food, but then make themselves sick to get rid of what they've eaten. Eating lots of food is called binge eating and then being sick afterwards is referred to as purging. Many times, this happens all in private therefore it can be hard to spot. Also, people with bulimia may not look underweight and so may find it easier to hide their eating problems. Physical symptoms of bulimia nervosa can include: Dental issues - Self-induced vomiting can cause erosion of the tooth enamel from the stomach acid. Teeth may also appear clear instead of white and be more sensitive. Swollen cheeks or jawline. Gastrointestinal problems such as constipation and acid reflux. Scars or calluses on the knuckles (from forced throwing up). Fainting. Irregular menstrual periods. Ms. Chantal - PE Option Year 10 29 Health and Wellbeing Muscle weakness. Bloodshot eyes. Dehydration. Physical, behavioural and emotional symptoms of bulimia nervosa. The effect of anorexia bulimia on physical activity and performance: Reduced Strength and Endurance: Nutrient deficiencies resulting from bulimia can lead to muscle weakness, reduced endurance, and overall decreased physical performance. Cardiovascular Strain: Electrolyte imbalances can put additional strain on the cardiovascular system, affecting heart rate and blood pressure regulation during exercise. Risk of Injuries: Weakened muscles and bones due to inadequate nutrition can increase the risk of injuries during physical activity. Mental Health Impact: Bulimia can lead to anxiety, depression, and low self-esteem, all of which can negatively impact an athlete's motivation, focus, and mental resilience. Ms. Chantal - PE Option Year 10 30 Health and Wellbeing  Chapter 2: Health and Wellbeing Questions 1. When reading food labels, how can one know how much energy the food item will give you? (2) 2. Define energy balance and explain its significance in maintaining a healthy lifestyle. (2) 3. Describe the concept of basal metabolic rate (BMR) and explain how it contributes to the energy balance equation. (3) 4. How do physical activities impact energy expenditure? Provide examples of low-intensity and high-intensity activities and their respective effects on energy balance. (3) 5. Explain the concept of portion control and its role in promoting healthy eating habits. How can portion control contribute to weight management? (2) 6. Discuss the potential consequences of excessive sugar consumption on health and physical performance. (2) 7. How does the Eatwell Guide, guide individuals to making healthier food choices? (2) 8. Describe the concept of "carbohydrate loading" and its potential benefits for endurance athletes. (2) 9. Explain the difference between saturated and unsaturated fats and provide examples of each. (4) 10. Describe the role of proteins in muscle growth and repair. (2) 11. Name one water-soluble vitamin and explain why it is called "water-soluble." (2) 12. Define insoluble fibre and describe its characteristics. How does insoluble fibre contribute to digestive health? (2) 13. How does the body respond to dehydration? What are some of the initial signs and symptoms that individuals might experience when their water balance is disrupted? (2) 14. Explain the purpose of using BMI as a health assessment tool. What does BMI help us determine about an individual's weight status? (2) 15. What consequences does obesity have on the physical and social wellbeing? (4) 16. What is anorexia nervosa, and why would an athlete be tempted to suffer from this condition? (4) Ms. Chantal - PE Option Year 10 31 Health and Wellbeing