In this report I will explain and analyse the link between an endurance athletes diet and exercise and what affect it can have on their performance within sport.
Introduction to Sports Nutrition Assignment 1 Nutrition is the process by which the human body relies upon for its dietary needs, whether this may be a balanced diet for the average person, or a diet tailored to support an athletes training goals. In this report I will explain and analyse the link between an endurance athlete's diet and exercise and what affect it can have on their performance within sport. A healthy diet that consists of regular, adequate physical activity are major factors in the promotion and maintenance of good health throughout the entire life course. The food plate model The food plate model illustrates the types of food we need for a healthy diet and the proportions we should eat them in every day. As the chart shows, carbohydrates such as bread and pasta, and fruit and vegetables should make up the largest part of our daily food intake. Adapted from an original chart by the Food Standards Agency The pie charts below show the proportion of energy that should be obtained from the three main nutrient groups - carbohydrate, protein and fat. As the charts indicate, sports participants need to increase the amount of carbohydrates in their diet in order to meet their body's increased energy requirements - most of this carbohydrate should be in the form of 'starchy' carbohydrate such as bread, pasta, rice and cereals rather than 'sugary' carbohydrates
Nutrition for Fitness, Health and Exercise
Unit Title: Nutrition for Fitness, Health and Exercise Unit Number: DT4W34 Assessment Number: 3 Outcome Number: 3 Assessment Type: Assignment (Approx 1000-1500 words) Discuss the contribution of nutrition to fitness, health and exercise Stipulated Date:___________________________________________ Hand in Date:____________________________________________ INTRODUCTION Nutrition is a key aspect of a sports performer's health and well being. This reports aim is to discuss the contribution of nutrition to fitness, health and exercise. "The athlete who wants to optimize exercise performance needs to follow good nutrition and hydration" (ACS,ADA and DC 2000) How Food Energy Is Used And Stored? Used The energy from the nutrient has to be harvested through the energy rich compound ATP which is Adenosine Triphosphate. This is referred to as the "energy currency". The body has to form molecules of ATP from the nutrients so that the ATP can then be broken down and used for energy. By breaking down ATP it allows for the energy needed for muscular contraction to be released. There are 3 ways this could be achieved: * Creatine Phosphate System * Anaerobic System * Aerobic System Creatine Phosphate If you work for 10 seconds at a high intensity work it breaks down the Creatine Phosphate to get the energy Anaerobic System The anaerobic system uses no oxygen, you work
Fitness analysis
By Tola Siyanbola 11TG Pupil information Heart rate Time from start of activity (min) Pupil Height (m) Weight (m) Resting pulse 2 4 6 8 0 20 30 Boys Stan .75 60 65 80 00 40 40 60 00 70 Sean .70 60 80 90 10 45 45 55 90 80 Daljit .80 50 55 65 85 15 35 35 55 55 Aaron .20 60 70 10 40 50 50 55 10 85 Girls Rhona .80 55 55 75 15 30 35 39 65 55 Marj .70 65 60 85 10 35 40 45 75 65 Jane .60 50 60 80 00 35 40 40 80 70 Anne .85 50 45 65 80 10 30 30 45 45 Table of results Analysis When at rest, the heart rate is low and stays low and constant, but as soon as an exercise is started, the heart rate begins to increase and when stopped, it begins to decrease and return to its normal. As time went by, the pupils' heart rate increased with time until each reached a peak which corresponds with the time the exercise was terminated after 10 minutes. It is after this that the heart rate begins to coming down gradually with time before getting back to their normal resting pulses. This however happened at different rates and times for each of the participants in the exercise. A fit person's heart rate is usually low when they are at rest and goes high during exercise, but returns very quickly to normal. Unlike an unfit person or somebody who is less fit whose heart rate is usually high,
How muscles and joints are used by different sportspeople.
Assignment one Here are the profiles of my four clients: Name: David Beckham Age: 33 Sport: Football Name: Amir Khan Age: 21 Sport: Boxing Name: Paula Radcliff Age: 34 Sport: Long Distance Runner Name~Tim Henman Age: 33 Sport: Tennis Player The Skeleton Bones The Skeleton Functions Amir Khan's skeleton protects him from getting badly hurt. His rib cage protects him and the vital organs including the heart in that area. Without the protection of the rib cage Amir Khan would get injured. The skeleton supports David Beckham by holding him upright. Without a skeleton our body would collapse into a heap on the ground. Without the support of the skeleton David Beckham would not be able kick the ball. Paula Radcliffe is able to move because of the co-operation between the muscles and bones. The muscles are attached to the bones which create a joint and lever system which allows the bones to move freely. Tim Henman needs his skeleton to give his shape. The skeleton gives him the framework to give the rest of his body recognizable shape. We all have the same skeleton structure. Animals have a different structure to us humans. Without your skeleton you would fall to the ground. Blood Cell Production Red and White Blood Cells are produced in the bone marrow of the ribs, humerus, femur and vertebra. Red Blood Cells transport oxygen around the body. The
An Investigation, to show how different exercises effect your pulse rate.
An Investigation, to show how different exercises effect your pulse rate Introduction We all have a heart rate. You can measure your heart rate by taking your pulse, as this is a reflection of your heart rate. To take your pulse rate, you use your index and middle finger, together and place them on the under side of your jaw until you can feel a steady beat. This beat is blood being pumped around the body, which causes the arteries to expand and then contract. You count the number of times you can feel this for one minute. This is your pulse rate in beats per minute. This pulse rate can vary from 150 beats per minute in young children, to about 60 in the aged. To get your pulse rate to speed up, you can do many different things. You can exercise. This exercise can be done in many diverse ways; you could simply run on the spot for one minute, do star jumps for one minute, stride jumps, step-ups etc. Exercise gets your heart rate up because the faster you exercise, the harder your muscles work. This means that your muscles require more oxygen and glucose. This results in your heart having to work harder to pump blood around your body, which contains these essentials, to your muscles. The carbon dioxide and waste products are removed quicker. Your pulse rate can also be affected by many other factors and your pulse rate can affect your sensing system. Your sensing
Exercise and Health.
Exercise and Health: Coursework 1 Metabolic syndrome is the termed used to define a cluster of associated pathologies that stem from insulin resistance. Using relevant research literature discuss the following: i) The process by which insulin resistance develops. Insulin resistance is described as insensitivity to plasma glucose, which therefore lowers the effects of insulin (Borghouts and Keizer 2000). An important factor in the development of insulin resistance is the type of the fibre in an individual's skeletal muscle. Research has given evidence to suggest that reduced proportions of slow-twitch and oxidative fibres and increased proportions of fast twitch fibres are associated with development of insulin resistance in men and women (Lillioja et al., 1987 cited by Simoneau and Kelley 1997). Age and physical activity are both associated with insulin resistance, as they are both related with a reduction in oxidative capacity of the skeletal muscle. A lack of exercise is associated with decreased insulin sensitivity and is more common with an increase in age. Although further research (Zavaroni et al., 1986 cited by Ivy 1997) found that the effect of aging was secondary to changes in body composition and a sedentary lifestyle. It is seen that the development of insulin resistance is associated with changes in the glycolytic and oxidative capacities of the skeletal
The cardiovascular system
The cardiovascular system is made up of the heart, all of the blood vessels and the blood. Arteries Arteries are blood vessels leading away from the heart and mostly carry oxygenated blood (apart from the pulmonary artery, see "the double circulatory system"), and have the thickest muscular walls, as they carry blood from the heart which is under high pressure. They are more elastic than veins. Veins Veins lead back to the heart and mostly carry deoxygenated blood (apart from the vena cava, see "the double circulatory system"), and have thick muscular walls, but not as thick as arteries. This is due to the fact that the blood they carry isn't under as much pressure as when it is in arteries, as it is heading back to the heart. They aren't very elastic; they rarely pulsate. Veins also have valves, to prevent the backflow of blood. Without valves, the blood would just move back and forth rather than flowing. Capillaries Capillaries are the smallest of the blood vessels, and are only one cell thick. This is because gas exchange happens here, and as the walls are thin, it is easier for oxygen to diffuse out of the blood and into the muscles, and for carbon dioxide and other waste products to diffuse out of the muscles and into the blood. There are many capillaries throughout the body, and this gives a large surface area for this diffusion to take place, which means that the
Investigating the effect of exercise on pulse rate
Investigating the effect of exercise on pulse rate Introduction In this experiment we are simply investigating how can doing exercise affect your pulse rate in different ways. To do this we need to experiment with diverse types of exercise as jogging or, due to the little space in class, just stepping up and down a chair . We will also experiment with rest in different positions because maybe this difference can affect although in a lower proportion, the pulse rate. Plan First of all as we are so relaxed we will experiment with rest, which is simply resting for some time. To do that experiment first we will lie down for about 30 seconds and we will measure the pulse rate after does seconds. We will do it two times to be sure that we've done it al right. The second thing will be standing up for 30 seconds and measuring the pulse rate after it. We will also o it two times. We will expect some difference between lying down and standing up. Afterwards we will start doing some exercise stepping up and down on a chair. We will do 20 steps and then we will measure the pulse rate. We've chosen to count the steps instead of stepping up and down for one minute because we see it will make the experiment fairer, yet, each person would do a different amount of steps in that minute. After doing exercise we will rest one minute because at the end of the experiment we want to see
The effect of exercise on pulse rate
Task: The effect of exercise on pulse rate Prediction: I predict that the more exercise I do, the higher my pulse rate will be. This is because our muscles need more oxygen to be pumped to them. Therefore the heart must beat faster to get more blood to the muscles. I also predict that my recovery rate will increase because my heart will be working to get muscles back to their original state. Method/Plan I am going to run at a jogging pace at different amounts of times. I am going to first run for 2 minutes then 4 minutes and then 6 minutes to see what affect it has on my pulse rate. I am going to measure my pulse rate for the first 2 minutes and note it down. I will then continue to measure my pulse rate in 2-minute periods and then see how long it takes for my pulse rate to recover. I will measure my pulse rate using my index finger and my middle finger at my wrist. I will put my results into a table and transfer them onto a graph. I will put a line of best fit on the graph to look for patterns in my results. I will also share my data with my friends to try and get an as accurate result as possible. I will attempt to make my experiment a fair test by keeping the following things the same: the speed I am running at and the gradient of the surface I am running on. A few things could stop my results from being 100% reliable these are that I am doing my experiment in
Investigation to see the effect of exercise on pulse rate
Investigation to see the effect of exercise on pulse rate Investigation to see the effect of exercise on pulse rate Introduction: This experiment tests the effects of exercise on pulse rate. Pulse rate represents the beating of the heart, specifically the ejection of blood from the left ventricle to the general circulation of the body. Before the start of exercise, your pre-exercise heart rate usually rises above normal, and this is called an anticipatory response. During exercise, respiration increases based on the amount of activity being done. When exercise is being completed, there is an increased demand for gas exchange, due to the circulatory system being under continuous stress. Oxygen consumption increases rapidly, aswell as carbon dioxide production. Regular exercise also produces changes in circulation. The blood flow to working muscles increase, and this means that more oxygen and energy can be delivered to the muscle cells. Blood volume and the number of red blood cells also increase with this large flow, and oxygen levels rise considerably. In our experiment we have decided to test a type of aerobic exercise; skipping. This will effect various parts of the body and is designed to build up stamina and keep a regular heart beat. This involves aerobic respiration, which is obviously connected with the type of exercise. Equipment: