Nutrition and Physical Activity PDF

Nutrition and Physical Activity Pg 108-153 Vocabulary List (pg 109) ATP (adenosine triphosphate): a high energy molecule found in every cell. Its job is to store and supply cells with energy. BMR (basal metabolic rate): the amount of energy your body needs to function at rest. Kilojoules: amount of...

Nutrition and Physical Activity Pg 108-153 Vocabulary List (pg 109) ATP (adenosine triphosphate): a high energy molecule found in every cell. Its job is to store and supply cells with energy. BMR (basal metabolic rate): the amount of energy your body needs to function at rest. Kilojoules: amount of energy in a substance (food or drink) Dietician: registered health-care professionals that help clients with diet and nutrition Electrolytes: a substance that regulates the flow of nutrients into and waste products out of the body Glucose: form of simple carbohydrates that is the major energy source for the body cells Glycogen: the stored form of glucose in the muscles Carbohydrate loading: a strategy that involves making changes to your training and nutrition to maximise muscle glycogen stores Macronutrients: substances including carbohydrates, proteins and fats, that are required in high amounts for growth and development Micronutrients: substances such as vitamins and minerals that are required in tiny amounts and are essential for growth and development Protein: necessary for growth, healing and fighting disease and infection Liquid meals: supplements that are usually made from carbohydrate-rich powder for mixing with water of milk RDI: recommended daily intake EAR: estimated average requirement Nutritional requirements for physical activity (pg 111) Recommended diet for athletes includes: ○ Half of the energy intake comes from carbohydrates ○ 1/3 or less come from fats ○ Remainder come from protein Recommendations for carbohydrates vary depending on duration, frequency and intensity Unrefined carbohydrates such as wholegrains and cereals are ideal Refined carbohydrates such as lollies are useful for an added boost of energy Good fats include olive oils, avocado, nuts and seeds Quality protein sources such as unprocessed meats, eggs and Greek yoghurt are also important to aid bodily functions, growth and repair. Marketing of nutritional products (pg 113/114) Techniques used: Direct mailing Print media Direct sales internet/social media Email Infomercials Trade exhibitions Television Personal selling Free samples Supplements, liquid meals & energy bars (115/116) Supplements: Help athletes achieve their nutritional goals during busy day Supplements may have banned substances that are not written on packaging Examples: vitamin tablets, iron, minerals, calcium, amino acids Liquid meals: Most liquid meals are carbohydrate-rich, offer moderate amounts of protein and are low in fat Provides compact and easily prepared meal replacements with nutrient control benefits Examples: protein shakes, soups, chia pudding, smoothies Energy bars: Energy bars are a more concentrated form of carbohydrate than sports drinks and provide substantial fuel They are often overused and used as a replacement for whole meals Examples: Clif Bars, Chimp Bars, Bounce Foods Myths and misconceptions (pg 118/119) Examples of fads or misconceptions in nutrition ○ Choosing foods that are gluten-free will help you eat healthier ○ To lose weight you have to give up your favourite foods ○ You should avoid all fats if you’re trying to be healthy or lose weight. ○ Dairy products are fattening and unhealthy. Examples of fads or misconceptions in physical activity ○ Physical activity only counts if you do it for long periods of time.  ○ Lifting weights is not a good way to improve your health or lose weight because it will make you “bulk up.” Myths and misconceptions related to quick fixes can lead to poor health Cutting out certain food groups (carbohydrates, gluten, meat, dairy etc) is often suggested as a way of losing weight Facts and fallacies (pg 120/121) Top supplement types used to increase muscle building potential include ○ Protein ○ Nitric oxide ○ Creatine ○ Anti oestrogens ○ Glutamine ○ Protein bars ○ Multivitamins ○ Amino acids ○ HMB ○ ZMA Protein: The role of protein is to build and repair muscle It helps with food digestion and muscle movement Adults should eat 0.8kg of protein per kg of body weight The ideal time to take protein supplements is 30 min before and after resistance/weight training Nutritional intake before, during and after physical activity (pg 122-124) The performance needs of athletes will vary depending on sport/event It is important to elevate your energy levels before, during an after activity Before physical activity: Requirements: ○ a high carbohydrate meal 3-4 hrs before exercise ○ Small snack 1-2 hrs before exercise ○ Consuming approximately 500mL of fluid 2-4 hrs prior to exercise If food remains in the stomach during an event it can cause stomach upset, nausea and/or cramping Carbohydrate is an essential part of pre-exercise meals, ensuring muscle glycogen stores are maximised Drink lots of water, a good indicator of hydration is clear urine During physical activity: Requirements: ○ Maintain fluid levels throughout activity ○ In events longer than 90 min snack on foods to fuel your body Dehydration can cause rapid increase in heart rate and body temperature, impacting performance If the physical activity is longer than 60 min carbohydrate-augmented fluid (sports drinks) are recommended After physical activity: Requirements: ○ Refuel your body within 15 min after exercise, then again in 2 hrs ○ Drink plenty of water/sports drink after To promote recovery post recovery, fluids and glycogen stores need to be replenished Liquids (mainly water) with some electrolyte fluid should start to be consumed as soon as possible post exercise Dietary intake (pg 129-131) Reasons for athletes NOT consuming appropriate foods Underestimating importance of nutrition Relying on energy bars/gels without having a balanced diet Believing pre-race nerves eliminate the need for food Using unfamiliar foods/supplements that can cause digestive upset Relying on hydration alone without considering food intake Ignoring personal responses to different foods in training Focusing on weight management of fueling needs Carbohydrate loading (pg 135) A strategy involving changes to training and nutrition that can maximise glycogen stores prior to endurance competition Process: 1. Depletion phase: 3-4 days (hard training and low carbohydrate diet) 2. Stimulate the enzyme glycogen synthase 3. Loading phase: 3-4 days (rest combined with high carbohydrate diet) 4. Boost muscle carbohydrate stores Fluid loss during physical activity (pg 137-142) Amount of fluid lost depends on: ○ Length of activity ○ Intensity of activity ○ Temperature ○ Humidity level ○ Body size ○ Body size Lack of fluid intake can lead to dehydration Fluid is lost as sweat, what is lost must be replaced Dehydration symptoms: nausea, feeling hot, dizziness Overhydration symptoms: bloating, severe headaches, vomiting Sources of hydration Isotonic drinks Definition: Designed to quickly replace fluids lost through sweat and provide a boost of carbohydrates for energy Purpose: Ideal for endurance activities where you need to replenish energy and fluids simultaneously Example: Powerade Isotonic Sport Drink Hypertonic drinks Definition: provide a higher doe of energy and are usually consumed after exercise to help with recovery and glycogen replenishment Purpose: post exercise recovery Example: Endura Sports Energy Gel Hypotonic drinks Definition: quickly absorbed and are designed to rehydrate without providing extra carbohydrates Purpose: best for less strenuous activity but still involve sweating (quick hydration but carbohydrate replenishment is not a priority Example: Hydralyte Sports Nutrition, physical activity and weight management (pg 143-147) Choose a diet that can easily be manipulated when changes to training load, changing body composition goals or competition needs A balanced diet will provide adequate nutrients and energy to enhance adaptations from training and support optimal recovery Australian dietary guidelines The Australian dietary guidelines provide up to date information and advice on the kinds and amounts of food and drink that should be eaten by Australians for good health.  The guidelines are based on scientific research to help reduce risks of chronic health problems Guideline 1: to achieve and maintain a healthy weight, be physically active and choose amounts of nutritious foods and drinks to meet your energy needs. Guideline 2: enjoy a wide variety of foods daily eg: plenty of vegetables, legumes/beans, fruit, grain foods, lean meats, eggs, tofu, nuts/seeds, milk, yoghurt, cheese. And drink plenty of water. Guideline 3: limit intake of foods containing saturated fats, added salts, added sugars and alcohol. Guideline 4: encourage, support and promote breastfeeding. Guideline 5: care for your food, prepare and store it safely. Guideline 2 Enjoy a wide variety of foods daily eg: plenty of vegetables, legumes/beans, fruit, grain foods, lean meats, eggs, tofu, nuts/seeds, milk, yoghurt, cheese. And drink plenty of water. Grain (cereal foods, mostly whole grain and/or high cereal fibre variations) Muesli Penne Tortillas Rolled oats Brown rice Weet-bix Polenta White rice Crumpets Couscous Fettuccine Whole wheat bread Quinoa Noodles Wheat flakes Vegetables and legumes/beans Lettuce Corn Capsicum Red kidney beans Red lentils Carrot Beetroot Chickpeas Frozen vegetables Tomato Pumpkin Sweet potato Mushroom Fruit Peach Strawberries Watermelon Apple Kiwi Pear Mango Plumb Grapes Milk, yoghurt, cheese and/or alternatives, mostly reduced fats Milk Low fat cottage Low fat ricotta Low fat milk cheese Skim milk powder Cheese Yought Lean meats and poultry, fish, eggs, tofu, nuts/seeds, legumes/beans Fish/seafood Lentils Baked beans Chickpeas Tofu Eggs Mixed nuts Red kidney beans Meats Use in small amounts Vegetable oil Canola Butter Olive oil Margarine Salt Only sometime (small amounts) Sports drink Cupcakes Chocolate Cake Lollies Fast food  Alcohol Savoy biscuits Butter Soft drinks Sweet biscuits Chips Ice cream Cream Nutrients Minerals Substances required by the body in small amounts. They contribute to 4% of the body weight. Essential for building skeletal and soft tissues, regulation of heartbeat, blood clotting, nerve response and oxygen transport RDI varies for each mineral Proteins Builds, maintains and replaces tissues in the body Essential for growth, healing and fighting disease and infection, assisting in the development of antibodies and providing energy RDI between 15% and 20% of total energy intake Carbohydrates Carbohydrates are the most important energy source (including starch, dietary fibre and sugar) Complex carbohydrates include high levels of starch and fibre, which are digested slower and provide energy for longer The food is broken down into glucose molecules during digestion RDI between 50% and 55% of total energy intake Fats Only small amounts of fat are needed in the diet Saturated fats are found in animal products such as cheese ‘Better’ fats include monounsaturated fats (fat in avocado, nuts and olives) Essential fatty acids act to protect the vital organs and insulate the body against extreme temperatures RDI 25% and 30% of total energy intake Water The body is between 65% and 70% water Transports nutrients to cells and waste products away It acts as a lubricant around the joints (where half the water is located) absorbs shock and regulates body temperature  RDI between 1 and 2L per day (depending on age, activity level and body size) Vitamins Organic compounds that the body only needs in small amounts Necessary for growth of body tissue, are an acid in nerve and muscle functioning and in release of energy RDI varies for each vitamin Healthy weight loss and weight gain (pg 149-151) Effective weight management should combine a balanced diet (variety of nutritious foods) combined with regular physical activity (at least 30 min of moderate intensity on most days of the week) The aim for weight loss is to decrease total energy intake while maintaining adequate intakes of protein, carbohydrates and other nutrients A person's build depends largely on genetic factors which can make losing/gaining weight harder Gaining lean body weight (muscle rather than fat) is a slow process that can take months or years Resistance training is an effective way to increase lean muscle mass The dangers of high activity and rapid weight loss programs Often involve very restrictive dieting and extreme exercise programs which can lead to weakness, fatigue and low blood pressure as well as emotional responses People who lose weight via rapid weight loss programs are extremely likely to put the weight back on after they stop These kind of programs can lead to disordered and unhealthy eating behaviours The best way to lose weight (if necessary) is to make small healthy lifestyle changes and exercise regularly The energy-balance model (pg 153) Energy requirements depend on factors such as: ○ Body size ○ Age ○ Body composition ○ Gender ○ Activity level The energy-balance model is the relationship between energy in and energy out Energy in is kilojoules consumed Energy out is kilojoules burnt by the body When energy intake is greater than energy expenditure a positive energy balance will result in weight gain When energy intake is less than energy expenditure a negative energy balance will result in weight loss Australia’s Sporting Identity Pg 162-201 Vocabulary list (pg 163) Official: any person who acts in sports contest as an umpire, referee or judge Culture: the ideas, customs and social behaviour of a particular people or society Boycott: withdraw from commercial or social relations as a punishment or protest Sponsor: a person, group or business that finances a project/event organised by another person or group Colonise: to take control of an area and send people to live there Volunteer: a person who performs a service willing and without reward/payment Spectator: a person who watches at a show same or other event Perception: the way in which something is regarded, understood or interpreted Community: competition an activity of striving to gain or win something by defeating or establishing superiority over others Sensationalism: the presentation of stories in a way that is intended to provoke public interest or excitement at the expense of accuracy Adventure sports: certain activities perceived as having a high level of inherent danger. These activities often involve speed, height a risk level of physical exertion and highly specialised gear The role of sport in shaping Australia's identity (pg 165-167) Sport plays an important social and cultural role in Australia It binds communities and creates broader imagined communities Sport promotes Australia's symbols, emblems and colours based on our flora and fauna Sporting idols inspire and unite Australian who have shared and celebrated their sporting success History of sport in Australia After european settlement in 1788 sports were brought from England, including cricket, rowing and boxing Sports played in Australia today have strong links to Britain dating back to the 19th century Sport in Australia serves as a specific social purpose where your gender, class and ethnic background determined what sports you could participate in Organised sport was an ideal way to instil a sense of patriotism, build character and provide discipline During the first World War, many sport competitions were cancelled, after the war was over the popularity of many sports rose significantly Throughout the Great Depression and World War II sport offered an escape from reality  In 1956 Melbourne hosted the Olympic Games and Australia continued to earn gold medals Australia's climate makes it possible to play a variety of sports with the popularity of beach sports growing (eg surf lifesaving, surfing, beach volleyball and bach cricket) Timeline of sport in Australia 1788: traditional Aboriginal and Torres Strait Islander games were played in Australia prior to European settlement (eg Parndo) 1868: first Australian team to tour internationally was an Aboriginal Torres Strait Islander cricket team to England 1877: first cricket test match was played between Australia and England 1877: the Victorian football association was formed (Hotham, Melbourne, Geelong, Carlton, Albert Park, St Kilda, Essendon and East Melbourne) 1905: first Australian Open Tennis Championship was held 1930: Phar Lap won the Melbourne Cup 1956: Melbourne hosts the XVI (14th) Olympic Games 1964: Dawn Fraser won her 3rd consecutive Olympic title 1993: Shane Warne’s ‘ball of the century’ to dismiss Mike Gatting in England 2000: Sydney hosts the XXIV (24th) Olympic Games 2000: Cathy Freeman won gold in the women's 400m sprint 2002: Steven Bradbury won gold in speed skating after all his competitors crashed in front of him 2005: basketballer Andrew Bogut became first Australian to be selected as the #1 overall pick in the NBA draft 2011: Cadel Evans became the first ever Australian to win the the Tour de France 2019: Australian women's cricket team retain The Ashes 2022: Socceroos reach the last 16 of the FIFA men's soccer World Cup 2023: Matildas finish 4th at the FIFA women's soccer World Cup 2024: Paris 2024 Olympics was Australia's best performing games (53 medals) Reasons for change in Australian sport (pg 168) Sport choices and interest have changed in Australia over the years, this can be due to factors such as: ○ New sports becoming popular ○ Change in spector interest ○ Introduction of cultural games ○ Advertising online ○ Television broadcasting ○ Emphasis on inclusivity on minority groups in sport The contribution of sport to local and national identity (pg 170-171) Local communities around Australia boast many athletes as ‘homegrown’ sporting champions, with their success bringing locals together, uniting communities Athletes (especially from country regions) are nicknames after the town they grew up in Australians take pride in our success in event such as the America's Cup, Davis Cup, various World Cups, Olympic and Commonwealth games Local sporting identities Nicola Olyslagers Age: 27 Hometown: North Gosford Event: athletic women's high jump Olympic history: Tokyo 2020, Paris 2024 ○ Tokyo results: 2nd ○ Paris results: 2nd National sporting identities Nina kennedy Age: 27 Hometown: Perth Event: athletics women's pole vault Olympic history: Tokyo 2020, Paris 2024 ○ Tokyo results: 12th ○ Prais results: 1st The emergence of specific groups as sporting identities (pg 173) Creating inclusive and diverse sporting communities helps grow Australia's identity The emergence of specific sporting groups enriches sporting identity Traditionally, women did not play sport, although this has since changed at local, national and international levels Women's sport is growing with A-League Women and WBBL being sponsored and televised Female athletes include: ○ Jess Fox ○ Emma McKeon ○ Layne Beachley ○ Ashleigh Barty People with disability have experienced social exclusion and struggled to become part of the sporting community  However these athletes are actively being included as a key part Australia's sporting identity This is being achieved for example, through local wheelchair basketball competitions, all the way to international stages including the Paralympics Australian athletes with disability include: ○ Dylan Alcott ○ Kurt Fearnley ○ Ellie Cole ○ Amy Pejkovic Aboriginal and Torres Strait Islander people have experienced prejudice and exclusion especially in sport They have faced these elements and risen above them and created a sense of pride for their communities ATSI athletes include: ○ Cathay Freeman ○ Nova Peris ○ Adam Goodes ○ Eddie Betts Local, state, national and international associations and events (pg 177) Sporting organisations provide opportunities for athletes to participate and represent at local, state, national and international events The Australian Government recognises the value of participation in sport and the importance that Australians place upon sport and active lifestyles The government is pushing for the involvement of young people in sport, trying to make it more accessible for all The impact of major events and competitions (pg 178-182) Major events and competitions bring excitement and anticipation for participants and spectators Competitions provide opportunities to showcase a nation's sporting ability on a world stage and foster national pride and sense of belonging Events such as the Olympic enable countries to connect with others from around the world and compete in the spirit of goodwill and friendship Competitions result in improvements to infrastructure, increase tourism and create employment opportunities Factors influencing Australia's sporting identity (pg 183-192) Australia's sporting identity has evolved through time due to a range of significant factors like: ○ Media ○ Spectators ○ Politics ○ Officials ○ Players ○ Sponsorship  This helps reform athlete behaviour and attitudes as well as creating a more inclusive and diverse sporting culture Diverse range of sporting cultures in Australia Australia's multicultural population brings diversity to our sporting environment, influencing the sports that are available to watch, support and play Aboriginal and Torres Strait Islander peoples have shared their sports with all Australians helping grow knowledge about their culture Mutual understanding of different cultures and their impact on sport develop respect and appreciation for diversity through the shared love of sport, teamwork and competition Politics Politicians recognise the benefits (for the themselves and their political party) of associating with successful athletes and sporting events, often appearing at sporting events Politicians use sport to address social and human rights issues, with the power they have to provide or withhold funding to sporting associations and to enforce boycotts, ultimately influencing the politics of other countries/groups Examples include ○ 1936 Berlin Olympics (Jesse ○ 1972 Munich Olympics Owens) ○ 1980 Moscow Olympics ○ 1968 Mexico Olympics (USA boycott) (blackpower salute) ○ 2022 FIFA World Cup Media The media is controlled by large corporations whose main concern is making profit for their shareholders, their aim is to create interest in sport to grow the audiences and increase advertising revenue The media (print, television, radio and internet) plays an important role in shaping behaviour and attitude to sport in Australia often using provocative headlines to sensationalise sport and athletes Most reports in the media involve sports like cricket, football, motor racing and horse racing which are all popular, male dominated sports with minimal coverage of popular female sports such as netball, softball, hockey, dance and gymnastics Exceptions to the lack of media coverage of female sports is often during the Commonwealth and Olympic Games, where female athletes who succeed receive increased media coverage Spectators and sport Spectators promote the game and find enjoyment in watching, supporting or participating the sport  Professional and high-level sport at national and international level is supported and funded through spectator involvement Social implications (pg 191) Spectators and local players are founded on the influence of national and international sporting teams and athletes The greater the success and the higher the profile the individual or team has in society, the more likelihood that sport will be played, watched and supported Social implications (both positive and negative) include: ○ Sponsorship ○ Increased participation ○ Role modelling ○ Socially unsure ○ Spectator interest ○ Negative focused press ○ Persistence in face of ○ False accusations adversity Economic implications (pg 192) Australia's performance in international sporting events can create sponsorship and funding opportunities Financial support from the State and Federal Government can help athletes reach elite levels Funding can also help develop programs and grow local clubs and competitions to keep sports prevalent in Australia Economic implications include: ○ Sponsorship ○ Grants ○ Funding ○ Prize money ○ Merchandise ○ Tourism ○ Branding ○ Advertising ○ Local competitions ○ Job creation Emergence of new sports (pg 196/197) Australia is seeing a rise of adventure, lifestyle, extreme and alternative sports, these types of sports often include an element of danger/thrill and complex/advanced skills Participants often obtain cultural self-identity and self-expression through their involvement, which is positive for young people The emergence of new sports is evident ata local, state, national and international level Examples include: ○ Climbing ○ Mountain biking ○ Water skiing ○ Highlining ○ Skateboarding ○ Kayaking ○ Surfing ○ PBR (professional bull riding) Opportunities for increased participation (pg 198) Participation opportunities offer multiple options for people to be involved in games and sports at levels they are comfortable with Increasing physical activity participation and reducing sedentary time is the goal for communities and can be achieved through creating opportunities like local competitions, funding school programs and increasing sport viewing opportunities Future development of sport in Australia (pg 199-201) Sport in Australia is constantly evolving with the inclusion of new sports and the influence of different cultures development of sport can influence what sports are played, watched and supported at local, state and national levels. Participation rates at various level Representative opportunities available to players often influence participation rates in local communities In order for sporting opportunities to be available there needs to be a level of interest and skill to allow representative competitions to occur Performance Success of sport at national and international levels can generate interest from spectators, sponsors and supporters who generatie support socially and financially If a team is not performing, spectators and young participants lose interest and the sport will be less prominent in the sporting community Professionalism Athletes often have a significant influence on the attitudes of individuals and groups within communities Remaining professional on and off the field helps athletes be role models for young people However if these role models do not demonstrate values and attitudes that align with their spectors they may choose to support another sport/team/athlete Ways athletes demonstrate professionalism on and off the field could include: ○ Interaction with fans ○ Commitment to training ○ Sportsmanship ○ Ability to take on feedback ○ Positive attitudes ○ Teamwork and leadership ○ Respect (players, officials, ○ Responsible media use public) ○ Accountability ○ Healthy lifestyle choices ○ Community involvement Spectator enjoyment Sport in Australia relies on active involvement and engagement of fans The more exciting and interesting the sport is the more likely it will be popular and enjoyable to watch as a spectator If spectators do not find enjoyment when watching sports, they are unlikely to continue to watch the sport Safety Safety is significant consideration when supporting or participating in sports and in Australia with spectator interest influenced by perceptions of safety If players and spectators deem sport unsafe or too risky they may be hesitant to participate or support the game Legal liabilities Legal liabilities are important to consider for those involved in sport and physical activity For example: ○ Coaching training ○ Working with children checks ○ First aid certificates ○ Duty of care policies These must be prevalent in sports for participants to be legally supported in their sport Spectator and player behaviour Behaviour of players on and off the field are influential to the widespread and endurance of sports in the Australians sporting scape If players demonstrate behaviours or attitudes that do not align with supports morals and values they may choose to participate in or support another sport Poor spectator behaviour (eg. abuse of the referees, violence against spectors) can also see fans to look to other sports with more controlled and respectable behaviour