| Y7 |
Y8 |
Y9 |
| T1 – Balanced diet and food groups |
T1 – Unhealthy diets |
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- 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 decreases
- Energy intake < energy expenditure, weight decreases
- Balanced diet:
- Consuming the right amount of the right variety of food and water
- Variety of protein, carbs, fats, vitamins, minerals, fibre and water
- Most people eat 3 meals a day
- Breakfast is important to provide energy
- Proper lunch helps to keep going through the afternoon
- Eating dinner not too late
- Alternative diets can include alternate day fasting, 5 meals a day and many other variations
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- Under and over-eating: BMI
- Body Mass Index – weight (kg)/height squared (m2)
- <20 is underweight, 20-25 is healthy weight, 25-30 is overweight, >30 is obese
- Obesity means BMI which is likely to cause health issues
- Obesity:
- 38.6% of the population is ‘under active’
- Excess strain on joints leading to arthritis, increased BP, increased risk of CHD, type 2 diabetes, respiratory problems, increased risk of sedentary lifestyle and mental health problems
- Eating disorders:
- Mental health conditions where individuals use the control of food to cope with other feelings or situations
- Eating too much, too little, worrying about body shape
- Most common in people aged 13-17
- Anorexia, bulimia, binge eating
- Symptoms = avoid socialising, eating little food, exercising too much, dramatic weight loss, cutting food into small pieces
- Alcohol consumption:
- Recreational drug
- Illegal under the age of 18
- Adults should not exceed >14 units per week
- Better to spread it across the weeks vs binge drinking
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- Calorie counting:
- Calories is a measure of energy consumed
- Counting them can give a more accurate and controllable way of eating the right amount of food
- Simple equation is that a person who consumes less calories over time, loses weight.
- May want to gain weight e.g. rugby player
- Counting calories does not always ensure a balanced diet
- Diet is more than energy
- Can lead to obsessiveness and a feeling of guilt
- Reducing fat intake:
- Total fat storage is reduced – potential energy store is transferred to other energy stores
- Body weight can decrease, lighter weight can make a person feel healthier
- Fewer fatty deposits in the blood, less chance of atherosclerosis, reduced cholesterol, decreased BP, reduced chance of CHD
- Fat is a necessary nutrient, provided important functions such as insulation and protection
- Reduced fats often associated increased carbs and reduced protein
- Keto diets:
- Involves meals which have little to no carbs
- Increases proportion of proteins and fats but often reduces overall calories consumption e.g. prawn curry with cauliflower rice
- Body has less store of glycogen so needs to process lipids more efficiently. In doing so, this produces ketones (ketosis) and can cause weight loss
- Vegetarianism and veganism:
- Vegetarians eliminate meat and meat products from their diets
- Reasons = health, eat productions, animal rights
- Meat eating in the UK is declining. Between 2008 and 2019, meat consumption fell by 17%
- Veganism also eliminates animal by-products such as honey, gelatin, leather etc
- Pescatarians eliminate meat, dairy and eggs but eat fish and shellfish
- All are quite restrictive diets and has become very popular in recent years
- Vegans often feel very strongly about animal rights but also about food processes and industrialisation
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| T2 – Health and body systems |
T2 – Energy and contracting muscles |
T2 – Skeletal movement |
- The effects of exercise on health:
- Health is a state of complete physical, emotional and social wellbeing
- Physical health, emotional health, social health
- Movement, physical activity and sport are amongst the only vehicles for overall good health.
- Exercise is physical activity that increases the metabolic activity of the body.
- Active lifestyle is considered to be 5 x 30 minutes for adults per week
- Active lifestyle is considered to be 7 x 60 minutes for children per week
- Active benefits = decrease chance of CHD, increased bone density decreased chance of respiratory diseases, improves metabolism, happier, make new friends
- Body systems:
- Humans are multicellular organisms. This is needed for the transport of nutrients and for the performance functions
- E.g. brain and nervous system, CV system, respiratory system, muscular systems etc.
- Brain and nervous system:
- Brain controls the voluntary and involuntary processes of the body
- Brain connects to the CNS via spinal cord
- CNS is a network of nerve tissue which relays signals from the brain to muscle tissue
- Respiratory system:
- To provide ar for gaseous exchange at the lung and to expel waste products e.g. CO2 and water vapour
- Diaphragm contracts and flattens to breathe in and relaxes to breathe out
- Intercostals contract and flatten to breathe in and relaxes to breathe out
- The CV system:
- Blood is there to transport nutrients and waste e.g. O2, CO2, antibodies etc
- Blood also helps clot wounds
- Heart produces force so that blood can be circulated
- Blood vessels are the transport vessels for the blood
- The skeletal system:
- Series of bones connected by joints and forms the structure of the body
- Movement occurs at joints
- The muscular system:
- Muscle tissue contains fibres which are made up on protein filaments
- Muscles generate force
- Muscle – tendon – bone – joint movement
- Digestive system:
- Role is to break down larger items of food into smaller products e.g. carbs are broken down into simple sugars
- Stomach contains acids and enzymes and food that enters leavers the stomach as a liquid
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- Respiration:
- Respiration is the process of releasing energy
- Glucose is the preferred energy source for all cells
- Glucose is delivered to cells by the CV system after is has been ingested by the digestive system
- Respiration releases energy for movement
- Respiration can be both aerobic and anaerobic
- Aerobic energy:
- Glucose + O2 → CO2 + water and the release of energy
- Must be sufficient O2 present in the cell to achieve this
- Aerobic energy release is long duration e.g. marathon running
- Anaerobic energy:
- Glucose —> lactic acid and energy release
- In the absence of sufficient O2
- Anaerobic energy release is short duration e.g. 100m sprint
- Releases lactic acid as a waste product which causes fatigue
- How muscles contract:
- 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
- Role of the tendons:
- Muscles generate force and this force needs to be applied to a bone
- Tendons connect muscles to bone
- Tendons transmit force
- E.g. bicep muscle produces force and this applied to the radius via the biceps tendon to cause the elbow to bend
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- Movement at joints:
- Joints are articulations in the skeleton and allow for movement
- Muscle pulls on a bone via a tendon and the bone moves the joint
- Joints have structures to help them move
- Ligaments hold the joint firm and ensure it does not move how it shouldn’t
- Cartilage covers the end of the bone to stop the bones rubbing against each other
- Different types joints: hinge (allow flexion and extension) and ball and socket (extension, abduction, adduction and rotation
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| T3 – Body systems and injuries |
T3 – Recovery process and adaptations |
T3 – Exercising in different conditions |
- CV Response to exercise:
- Cardiac output = SV x HR
- HR at rest is 60-80 bpm
- As we exercise, all values increase
- SV increases as much as double and cardiac output also increases
- Respiratory response to exercise:
- During exercise the respiratory system is responsible for getting more into the lungs and removing waste products
- Inhalation and exhalation
- Increases depth of breathing means that deeper alveoli are reached
- Greater diffusion of O2 into the blood and greater diffusion of CO2 out of the blood
- Muscular response to exercise:
- As muscles contract they release heat
- Increases temperature leads to a greater pliability of the muscle tissue
- At high intensity exercise, muscles cells produce LA via anaerobic respiration
- Skeletal responses to exercise:
- Movement releases heat and this heat warms the joints
- Synovial fluid and ligament tissue becomes warmer therefore joints increase in range of movement
- Injuries:
- Acute injuries occur suddenly – can be caused by impact, twisting or due t 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
- PRICE method is good for soft tissue injuries
- Concussions requires a HIA
- Chronic injuries require rest
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- The recovery process:
- After exercise, heart rate, respiratory depth and rate do not return immediately to resting levels
- Resting HR, anticipatory rise, rapid increase in HR, steady state and then recovery
- During this period LA is removed from the muscle
- Systems gradually return to resting levels
- Cool down – maintain circulation to the muscle tissues and muscles are flushed with oxygenated blood.
- Stretching – muscles are moved through their full range whilst still warm
- Ice bath, compression clothing, massage, rehydration, eating carbohydrates and protein
- Long term adaptations:
- CV system – increased strength of heart contraction incluses in BV, decreased resting HR
- Respiratory system – increased strength of respiratory muscles, increased vital capacity, deeper alveoli in the lung reached
- Muscular system – increased strength of muscle contractions, increase in muscle cross-sectional area
- Skeletal system – increased calcium deposited in the bone, bones become stronger and less brittle, increased RoM at joints
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- Exercising in the heat:
- Hot conditions cause a greater fluid loss
- More sweating through the skin – sweating is a cooling mechanism as water evaporates and cools
- Dehydration can occur, blood plasma is lost, blood becomes more viscous, SV reduces
- All of this causes and increase in HR called CV drift which causes a reduction in performance
- Exercising in the cold:
- Body performs poorly in cold conditions e.g. muscles are less pliable and joints are less flexible
- Warm up is essential alongside appropriate clothing
- Body has mechanisms to keep warm e.g shivering and distribution of bloody away from the skin
- Extreme cold can causes exposure and death
- Cold water is particular dangerous
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