- Weight – 8 stones
- Sit and touch toes
- Stand up jump
- Resting pulse
- After exercise pulse rate
- Thigh measurement
- Bicep measurement
About My Sport
I will be measuring my time running the 200m sprint on a track similar to above. To run 200m sprint in a short time I will need to build up on my power and speed. I will need to make my quadriceps, hamstrings and biceps stronger.
Balanced Diet
To complete the four week fitness course successfully and to see an improvement in my results I will need to follow a balanced diet which will provide me with the nutrients I need:
- Carbohydrates
- Fats
- Vitamins
- Minerals
- Proteins
- Fibre
- Water
Carbohydrates
Carbohydrates are a source of energy for the body, the intake of carbohydrates should be balanced with protein, fat and fibre. There are two types of carbohydrates, simple and complex. Simple carbohydrates are known as sugars, natural sugars can be found in fruit or vegetables and refined sugars can be found in chocolate, biscuits, soft drinks, cakes etc. complex carbohydrates are known as starch or starchy food. They can also be found in natural sources such as, beans, rice, lentils, oats, potatoes etc and refined starches are found in things such as breads, pizza, sugary breakfasts, biscuits, pastries.
Fats
Fats are the most efficient source of energy
Vitamins
Vitamins are nutrients which the body needs in small amounts in order to function properly; there are two types of vitamins, water soluble and fat soluble. Water soluble vitamins don’t get stored in the body which is why we need them more often. Water soluble vitamins are found in fruits vegetables and grains. The best way to keep all the soluble water vitamins in food is to steam or grill them rather than to boil because water soluble vitamins can be destroyed when exposed to air or heat. The following are all water soluble vitamins:
- vitamin B6
- vitamin B12
- vitamin C
- biotin
- folic acid
- niacin
- pantothenic acid
- riboflavin
- thiamin
Fat soluble vitamins are mainly found in fatty foods such as oily fish, dairy products, animal fats etc. our body needs these too in order to function correctly however not as often as the water soluble vitamins as they get stored in our liver and fatty tissue for future use. The following are all the fat soluble vitamins:
- vitamin A
- vitamin D
- vitamin E
- vitamin K
Minerals
Minerals are also essential nutrients our body needs in order to function correctly; we need these in the form they are found in food. Minerals are essential in order to build strong bones and teeth, controlling body fluids inside and outside cells and turning the food we eat into energy. Minerals can be found in foods such as meat, fish, milk, nuts etc. These are all the essential minerals:
- calcium
- iron
- magnesium
- phosphorus
- potassium
- sodium
- sulphur
Proteins
Proteins are complex substances made up of amino acids; different foods contain different types of amino acids in different amounts. Proteins are broken down into amino acids these are used in tissue and muscle developments. The body needs a good supply of these in order to stay healthy. Meat and fish are great sources of proteins as well as cereals, dairy products, eggs, nuts etc.
Fibre
There are two types of fibres soluble and insoluble, both are important for our body to keep regular. Soluble fibres slow the digestion and absorption of carbohydrates, this helps prevent wide swings in blood sugar. Examples of soluble fibres are oats, dried beans, peas, barely and fruits. Insoluble fibres aids digestion and help improve or prevent ulcers and constipation.
