Healthy Performer
Healthy performer
Revision
List the 7 food categories and recommended portion size
•
Fruit Veg (5-9 Portions)
•
Grain and Potatoes (4-6 Portions)
•
Calcium-Rich Foods (2-4 Portions)
•
Protein Rich-Foods (2-4 Portions)
•
Healthy Fats (1-2 Portions)
•
Discretionary Calories (0-1 Portions)
• Fat Girls Can’t Produce Healthy Dancers
What are the 4 components of food and drink capable of producing energy:
• Carbohydrates
• Protein
• Fat
• Alcohol
• Where is fat stored on men and women? • Women- hips and thighs (pear shaped)
Male- Mid section (Apple shaped)
• What are proteins broken down to?
• Amino Acids
• What brakes down alcohol?
• Only the liver has the specific enzymes to brake down enzymes needed to break down alcohol.
Definition of ‘Metabolic
Rate’
• The speed at which the biochemical reactions of metabolism in living cells take place to produce energy.
Draw an ATP molecule and the breakdown if ATP
Adenosine Triphosphate. It is the immediate compound source required for muscular activity.
Performance time
Major Energy
System Involved
Example
Less than 30 Seconds
ATP-PC System
100m sprint
30 to 90 Seconds
ATP-PC System Lactic
Acid System
200m-400m sprint
90 Seconds to 3 minutes Lactic Acid System
Oxygen System
Boxing
Over 3 Minutes
Oxygen System
Aerobics Class
Marathon
Definition of ‘Fatigue’
• The inability to sustain a given output or speed.
Fibre
• What does Fibre do?
• Helps our digestive system work properly and modifies the glycemic effect of a meal.
• Whats the difference between the soluble and insoluble kind?
• Soluble- Slows the digestion of carbs, producing a slower blood glucose rise. (Beans, lentils, rye, oats)
Insoluble- Absorbs water in the digestive tract, making the food contents bulkier and helping to speed the passage of food through the gut, and prevent constipation. (whole-wheat pastas, rice, cereal)
Protein
• How many amino acids are there?
• 20, which combine in varies ways from different
Revision
List the 7 food categories and recommended portion size
•
Fruit Veg (5-9 Portions)
•
Grain and Potatoes (4-6 Portions)
•
Calcium-Rich Foods (2-4 Portions)
•
Protein Rich-Foods (2-4 Portions)
•
Healthy Fats (1-2 Portions)
•
Discretionary Calories (0-1 Portions)
• Fat Girls Can’t Produce Healthy Dancers
What are the 4 components of food and drink capable of producing energy:
• Carbohydrates
• Protein
• Fat
• Alcohol
• Where is fat stored on men and women? • Women- hips and thighs (pear shaped)
Male- Mid section (Apple shaped)
• What are proteins broken down to?
• Amino Acids
• What brakes down alcohol?
• Only the liver has the specific enzymes to brake down enzymes needed to break down alcohol.
Definition of ‘Metabolic
Rate’
• The speed at which the biochemical reactions of metabolism in living cells take place to produce energy.
Draw an ATP molecule and the breakdown if ATP
Adenosine Triphosphate. It is the immediate compound source required for muscular activity.
Performance time
Major Energy
System Involved
Example
Less than 30 Seconds
ATP-PC System
100m sprint
30 to 90 Seconds
ATP-PC System Lactic
Acid System
200m-400m sprint
90 Seconds to 3 minutes Lactic Acid System
Oxygen System
Boxing
Over 3 Minutes
Oxygen System
Aerobics Class
Marathon
Definition of ‘Fatigue’
• The inability to sustain a given output or speed.
Fibre
• What does Fibre do?
• Helps our digestive system work properly and modifies the glycemic effect of a meal.
• Whats the difference between the soluble and insoluble kind?
• Soluble- Slows the digestion of carbs, producing a slower blood glucose rise. (Beans, lentils, rye, oats)
Insoluble- Absorbs water in the digestive tract, making the food contents bulkier and helping to speed the passage of food through the gut, and prevent constipation. (whole-wheat pastas, rice, cereal)
Protein
• How many amino acids are there?
• 20, which combine in varies ways from different