| Balanced Diet and food groups
● Balanced diet:
○ Consuming the right amount of the right variety of food and water
○ Variety of protein, carbs, fats.
○ Most people eat 3 meals a day
○ Breakfast is important to provide energy
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Calories and calorie intake
Unhealthy snacks and the dangers of energy drinks
● Energy requirements:
○ Activation energy acquired from food
○ Food is a form of chemical energy store
○ Humans must consume sufficient chemical energy to power all metabolic processes
○ Chemical energy is measured in kilocalories/kilojoules
○ Average men = 2,500 kcal
○ Average women = 2,000 kcal
○ Energy intake – energy expenditure, weight is stable
○ Energy intake > energy expenditure, weight increases
○ Energy intake < energy expenditure, weight decreases |
Weight loss and the dangers of dieting
The Risks of Dieting Outweigh the Benefits:
Nutrient deficiencies
Slowed metabolism
Unhealthy relationship with food
Short-term results – weight often regained afterward.
Prioritize Sustainable Healthy Habits Over Quick Fixes:
Balanced meals – diverse food groups and avoid skipping meals.
Stay active by finding enjoyable forms of exercise.
Support Your Body with Essential Healthy Practices:
Ensure you drink enough water and get sufficient sleep (8-10 hours).
Mindful eating – Listening to hunger cues and fullness cues
Protein and diets to build muscle
Protein is essential for muscle growth and repair.
It’s made of amino acids that help rebuild muscle fibers after the tiny tears that occur during exercise, making them stronger and bigger.
Protein also supports muscle recovery and can provide energy.
Determine your protein needs and choose smart sources.
Aim for 1 to 1.5 grams of protein per kilogram of body weight daily if you’re a young person looking to build muscle.
Good protein sources include chicken, eggs, Greek yogurt, tofu, beans, and lentils.
Combine protein with tailored exercise for optimal results.
Different athletes benefit from specific protein timing to aid recovery and muscle building. |
| Muscles and functions
● The muscular system
○ Muscle tissue contains fibres which are made up on protein filaments
○ Muscles generate force
○ Muscle – tendon – bone – joint movement
Muscle contractions(Isotonic and Isometric)
○ In the presence of energy, contractile proteins in the muscle tissue pull and generate force
○ E.g. biceps contract and pull on the radius to move the elbow then then the triceps contracts and pulls on the ulna to move the elbow.
○ Muscles must work in pairs
○ One contracts to generate force and one relaxes to allow the movement to occur |
Warm up and cool down
○ Pulse raiser ( run,skip..)
○ Dynamic stretches (walking lunges)
○ Skill section
○ After exercise, heart rate, respiratory depth and rate do not return immediately to resting levels
○ Lactic acid is removed from muscles with an effective cool down
○ Cool downs require a gradual decrease in effort for example a jog to a walk and then some stretches to be most effective.
Muscle and joint injuries
○ Acute injuries occur suddenly – can be caused by impact, twisting or due to soft tissue damage e.g. sprains and strains
○ Chronic injuries occur gradually and happen due to overtraining and poor technique e.g. tennis elbow and achilles tendonitis
○ Rehabilitation involves the healthy return to participation
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Types of movements to train specific muscles
○ Push movements involve moving weight away from your body, while pull movements involve moving weight towards your body. This simple distinction helps target different muscle groups effectively.
Incorporating both push and pull exercises is crucial for: Balanced Development: Prevents muscle imbalances, which can lead to poor posture, increased injury risk, and limited overall strength.
Full-Body Strength: Works almost every major muscle group in your body.
Everyday Function: Improves your ability to perform daily tasks that involve pushing (like opening a door) or pulling (like lifting a bag).
Push exercises primarily work your chest, shoulders, and triceps
Pull exercises mainly target your back, biceps, and forearms.
Beyond push and pull, consider these for a comprehensive routine:
Squat: Targets legs and glutes (e.g., Barbell Squats, Bodyweight Squats).
Hinge: Focuses on the posterior chain by bending at the hips (e.g., Deadlifts, Romanian Deadlifts).
Loaded Carries: Builds overall strength and conditioning by carrying heavy objects (e.g., Farmer’s Walks)
Skeletal movements and how to isolate muscle groups
The skeletal system
○ Series of bones connected by joints and forms the structure of the body
○ Movement occurs at joints |
| Methods of training
Fartlek Training (Speed Play): This method involves continuous running with unstructured, varying speeds and intensities.
Periods of faster running interspersed with periods of easy or moderate-paced running, rather than complete rest.
It’s flexible and often uses environmental landmarks to dictate changes in pace, improving both aerobic and anaerobic systems.
Interval Training: This highly structured method involves alternating short bursts of high-intensity exercise (work intervals) with periods of lower-intensity activity or complete rest (recovery intervals). The work and rest periods are typically pre-determined by time or distance, making it effective for improving speed, power, and cardiovascular fitness.
Continuous Training:
Exercising at a consistent, moderate intensity without any breaks or rest periods for a sustained duration
Primarily targets the aerobic energy system, making it excellent for developing cardiovascular endurance, stamina, and an aerobic base, commonly used in long-distance activities like marathons.
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Technology in sport
Smart watches
Modern smartwatches offer a comprehensive suite of metrics. Beyond basic activity tracking, they provide in-depth sleep analysis, stress monitoring, blood oxygen levels, and often integrate with advanced training platforms, making them versatile tools for both professional and amateur athletes.
Correct footwear and clothing
Trainers are worn primarily for performance enhancement, injury prevention, and comfort during physical activity.
They provide:
● Cushioning and Shock Absorption: To mitigate the impact forces on joints during running, jumping, or other high-impact movements.
● Support and Stability: To control foot motion (like pronation or supination), provide ankle support, and maintain proper alignment, reducing the risk of sprains and other injuries.
● Traction and Grip: Outsoles are designed with specific tread patterns to provide optimal grip on various surfaces, preventing slips and enhancing agility.
● Protection: Shielding the feet from external elements and impacts.
● Breathability: Materials are chosen to allow airflow, reducing heat and moisture buildup.
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Methods of training
Circuit
HIIT
Flexibility
Continuous Training: This method involves sustained exercise at a consistent, moderate intensity without any breaks or rest periods. It primarily develops the aerobic system, improving cardiovascular endurance, stamina, and the body’s efficiency in using oxygen. Examples include long-distance running, cycling, or swimming at a steady pace.
Flexibility Training: This method focuses on improving the range of motion around joints and the extensibility of muscles and connective tissues. It includes various techniques like static stretching (holding a stretch), dynamic stretching (moving through a range of motion), and PNF (Proprioceptive Neuromuscular Facilitation). Benefits include reduced injury risk, improved posture, and enhanced athletic performance.
High-Intensity Interval Training (HIIT): HIIT alternates short, intense bursts of anaerobic exercise with brief periods of low-intensity activity or complete rest. This method is highly effective for improving both aerobic and anaerobic fitness, burning calories efficiently, and can lead to significant cardiovascular benefits in a shorter time compared to continuous training. However, its high demands mean a greater risk of injury if not performed correctly or with adequate recovery.
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