PHYSICAL EDUCATION

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PHYSICAL EDUCATION

• 1st of Bachillerato
• IES Saavedra Fajardo

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NUTRITION

• We are what we eat

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Choose a wide variety
Eat all types and choose high fibre kinds
whenever you can
Choose lower fat alternatives whenever you can
Choose lower fat alternatives whenever you can
Try not to eat too often, and have small amounts
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Diet

• Definition The normal food we eat
• However there are also special diets
• 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
• 15 to 18 years old females need 2110 kcal/day

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Three methods of losing weight
The third method gives best results and is the
most long lasting
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Overweight, overfat, obese

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 sportspersons diet

• Natural body build
• Particular sport
• Specific rol

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The seven factors of a balanced diet

1. Why carbohydrates?
2. Why fats?
3. Why protein?
4. Why vitamins?
5. Why minerals?
6. Why water?
7. Why fibre?

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1. Why carbohydrates?

• They mantain our bodys 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
• Good vision
• Good skin
• Red blood cell formation
• Healing
• Healthy bones and teeth
• Blood clotting
• Two groups
• Water soluble
• Fat soluble

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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 oxygen-carrying
  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
• 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. Re-fuel dont neglect your meals
2. Emphasize the complex carbohydrates
3. Reduce your intake of fat
4. Drink plenty of water and fruit juice
5. 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
• thats the question

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Effects of regular training and exercise
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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
• 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
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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
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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
• 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
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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

• 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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Thats all folksThank you for watching