1. Edexcel Examinations
AS Level Sport and Physical Education
AS Module Unit 1
Participation in Sport and Recreation
Section 1.1
Healthy and Active Lifestyles
Part 2:
Healthy Lifestyle
- Health, Fitness and Exercise
- Nutrition and Weight Management
1

2. 2

3. 3

4. Physical exertion of the body, done to achieve a
good level of health & fitness - both mentally &
physically. Exercise can vary from light (e.g. steady
walk) to intense (e.g. vigorous cycling or running).
A complete state of physical and mental well-being and
not merely the absence of disease or infirmity
The ability to meet the demands of the environment
without undue fatigue.
4

5. Is it possible to be fit without
being healthy??
Or healthy without being
fit??
5

6. physical tasks without
well-being fatigue
WHAT IS
FITNESS?
successful
highly adaptation to
specific stressors
6

7. respiratory
cardiovascular
Skeletal
EXERCISE
IMPROVES
WELL-BEING
neuromuscular psychological
body composition
7

8. CARDIOVASCULAR
 exercise slows down degenerative diseases (CHD)
 exercise increases High Density Lipoproteins HDL and decreases
Low Density Lipoproteins LDL (LDL are responsible for
depositing cholesterol and narrowing lumen of artery), hence BP
stable
 thus preventing hypertension
RESPIRATORY
 exercise slows down decline in VO2max and hence aerobic
capacity remains higher than it otherwise would be
 hence the capability for long duration low intensity work remains
higher
8

9.  BODY COMPOSITION
 exercise reduces obesity by burning off excess fat during and
after activity when MR remains elevated, hence body mass loss
 cardiac workload (hence risk of CHD) less with lower body mass
 capability to move around (walk / run / climb) therefore better
with lower body mass
 exercise relieves symptoms of osteoarthritis
9

10.  Skeletal
 Exercise stimulates the thickening and improved
elasticity of cartilage
 Exercise reduces risk of osteoporosis by increasing
bone density due to increased deposition of calcium.
10

11. • Neuromuscular
•Exercise sustains strength and co-ordination levels
•Exercise enhances strength and flexibility of tendons and ligaments –
allowing a fuller range of motion at a joint.
11

12. •PSYCHOLOGICAL
•immediately following activity a person experiences a feeling of well
being, reduction in anxiety
•long term increase in work performance / ability to concentrate,
•hence a more positive attitude to work, increased motivation
•improved self-esteem and self-efficacy / confidence
•benefits of social interaction
12

13.  Reduction in body fat
 Increased resting metabolic rate
 Increased proportion of muscle mass
 Reduced rates of mortality
 Reduced risk of CHD, obesity, osteoporosis
 Help type II diabetes management.
13

14.  ENERGY METABOLISM
 Energy provides the means for any activity including muscle movements.
 total intake of food sufficient to supply enough energy to:
 keep cells alive
 keep systems working
 meet demands of life
 BASAL METABOLIC RATE (BMR)
 this is the least rate of energy usage needed to carry out basic body functions
 measured after lying down after 8 hours sleep / 12 hours fasting
 TOTAL METABOLIC RATE
 sum of BMR + energy required for all daily activities
 total average energy usage for 18 year olds in the USA is:
 females: 8,000 kj per day males 12,000 kJ per day.
14

15.  Exercise increases metabolic rate.
 Therefore using up energy at a greater rate
then normal and using the bodies stored
resources (fat).
 Metabolic rate remains high for some time after
exercise – meaning that energy from adipose
tissue and recently eaten food will be used
depending on how intense the exercise was!
 Energy intake < energy output = sure way to
combat obesity.
15

16. OSTEOPOROSIS
 Age related condition
 Made worse by inactivity
 Reduction of bone mass
 Due to reabsorption of minerals that form part of the
bone structure.
 This makes bones more porous, brittle and more likely
to break.
 Can also be linked with hormonal changes in post
menopausal females
 Weight bearing activities would help
16

17. type II diabetes is an age-related condition in which
there is an imbalance of blood sugar required for
daily activities caused by insulin resistance
• this is linked to obesity, coronary artery
disease, stroke and hypertension
• if exercise is continued through middle-age and
old-age (from 40 onwards), blood glucose is broken
down and hence blood sugar is reduced and the
chances of type 2 diabetes reduced
17

18. 18

19. contains proportions of:
 carbohydrates, fats and proteins
 minerals, vitamins, water and roughage (fibre)
 needed to maintain good health
19

20. 20

21.  Main energy source
 Absorbed as glucose into the small
intestine
 Excess stored as muscle and liver glycogen and
as fat.
 60% in a balanced diet.
21

22.  Secondary energy supply
 Long duration and low intensity exercise.
 Insulation
 Soluble and Insoluble fats
 20-25% of a balanced diet.
22

23.  Required for growth and repair
 Last resort for energy supply
 Made from amino acids – essential and non
essential.
 10-15% of a balanced diet.
23

24.  Organic substances needed for all bodily
functions.
 Regulate metabolism and facilitate energy
release.
 Fat soluble and water soluble vitamins
 Small amounts are essential
24

25.  Calcium provides strong structure of bones
and teeth.
 Iron is needed for red blood cell production
 Other minerals –
magnesium, sodium, potassium.
25

26.  Essential for healthy bowel functions.
 No calories, vitamins or minerals in fibre and it
is not digested.
 Fruit, vegetables, plant foods, beans and oats.
26

27.  Major component of the body
 Involved in almost every bodily function
 Termoregulation
 Transport around body.
27

28. fat, butter,
margarine, fats
cooking oil
milk, cheese,
protein and yoghurt, eggs, red
some fat meat, chicken, fish
vegetables fibre, vitamins
and fruit - 5
minerals
per day
carbohydrate cereal, pasta, bread, biscuits,
and fibre, the bulk cake,
of food eaten
Foods in the lower part of the pyramid should form the main part of a
balanced diet, while those at the top should be eaten in smaller quantities.
28

29.  cholesterol is a substance produced from fatty
foods
 particularly from a diet high in saturated fat
 if this is not removed by the digestive
process, it can be deposited in arteries causing
them to be narrower
 this is a form of atherosclerosis
29

30. 30

31. EXERCISE AND HIGH CHOLESTEROL
 exercise increases High Density Lipoproteins
HDL and decreases Low Density Lipoproteins
LDL (LDL are responsible for depositing
cholesterol and narrowing lumen of artery),
hence blood pressure (BP) becomes stable
 thus preventing hypertension
31

32. Activity Daily energy intake (KJ) Daily energy intake (KJ)
Female Males
Tour de France 25,000
Triathlon 20,000
Rowing 12,600 14,700
Swimming 8,400 15,500
Hockey 9,200 13,400
Gymnastics 6,000
Body Building 5,900 14,500
Average female intake – 2,000
Average male intake – 2,500
32

33. BALANCED DIET
• a balanced diet from a regular food intake will provide
the nutrient requirements for all sportspeople
The duration and intensity of the activity will determine
the dietary requirements for the athlete to perform at
his/her best ability.
33

34. CHO REQUIREMENT
• Glycogen is the most important energy source for any
type of exercise.
• Endurance events (90 mins +) will need a higher CHO
diet to keep muscle glycogen levels as high as possible.
• CHO loading could be used.
• A high CHO diet significantly improves performance
• immediate post-exercise CHO supplements, and high
glycemic index (GI) foods such as bananas and raisins
• will start reloading depleted muscle glycogen stores.
34

35.  carbo-loading can assist endurance
performance in events lasting longer than 90
minutes by increasing muscle glycogen stores
above normal levels
 Eating more CHO to keep muscle glycogen
levels higher for longer during exercise.
35

36.  fat intake should be restricted for both power
and endurance athletes
 except for power events such as sumo
wrestling
 WHY???
36

37. ENDURANCE ATHLETES
• the recommended protein intake is 1.2 - 1.4 grams per
kilogram of body mass per day
STRENGTH AND POWER ATHLETES
• need additional protein
• 1.4 - 1.8 grams per kilogram of body mass per day
• this need for extra protein is because after heavy
resistance training the rate of protein breakdown and
resynthesis is greater
• because of muscle hypertrophy
37

38. VITAMINS AND MINERALS
• a regular intake of vitamins and minerals is
required for all performers
• research has shown that a normal well
balanced diet provides all necessary
vitamins and minerals to support elite
performances
• dietary fibre is also needed at a balanced
level and must not be neglected for the
elite performer
38

39.  glutamine has been shown to help immune systems after
exercise
 creatine has been shown to increase muscle creatine levels to
help sustain power output in power events
 a balanced normal diet will contain sufficient glutamine and
creatine for this
 amino acid / CHO supplementation is often taken in liquid form
following exercise.
39

40.  Food should be eaten 3-4 hours prior to a
competition, so that it is well digested and
absorbed into the blood stream.
 High in CHO, low in fat and moderate in fibre.
 Example-
 Pasta bake with spinach, a banana and a still
flavoured drink.
40

41. WATER BALANCE
 (water is 60% of total body mass)
 water balance at rest:
 water loss occurs via evaporation & excretion
 majority lost as urine
 water intake depends on climate and body mass
READ DEHYDRATION ARTICLE FROM BBC
SPORT WEBSITE.
41

42. HYDRATION DURING EXERCISE
 more water is produced during tissue
respiration
 water is lost mainly as sweat determined by
external temperature, body mass and
metabolic rate
 there is increased water loss via expired air
due to increased breathing
 kidneys decrease urine flow in an attempt to
decrease dehydration
42

43.  during a marathon 6-10% of body water
content is lost, hence the need for water
intake during exercise
 this means that during 1 hour’s exercise an
average person could expect to lose around 1
litre of fluid
 and even more in hot conditions
 this could represent as much as 2 litres an
hour in warm / humid conditions
43

44. DEHYDRATION AND LOSS OF
PERFORMANCE
 excessive loss of fluid impairs performance
 as blood plasma volume decreases
 and body temperature rises
 extra strain is placed on the heart, lungs and
circulatory system
 which means that the heart has to work harder
to pump blood around the body
44

45. Current trends in
Health
45

46. TASK
 students should research from World Health Organisation
(WHO) websites the data which tells you what is happening
in various countries of the world
 data can include:
 obesity
 mental health
 physical activity
 alcohol
 tobacco usage
 dental health
 diabetes
 cardiovascular disease
 cancer
 bone disease
WHY IS THE POPULATION OF JAPAN SO HEALTHY?
1/26/2012

47.  Page 36 in Edexcel PE text book.
 Make notes on how Japan’s government is
trying to achieve a healthy nation.
 How does this compare to the UK or America?
47

48. Balanced lifestyle
48

49.  when:
ENERGY INTAKE = ENERGY OUTPUT
 in terms of the energy taken in via food, and
the energy output via the needs of daily living
(metabolism) plus exercise
 this is said to be a neutral energy balance
 a person with a neutral energy balance would
neither lose nor gain body mass
49

50.  What would a Positive energy balance be??
 Obesity
 What would a Negative energy balance be???
 Weight loss
50

51.  it is important to have a balance between the
demands of work
 which includes time / energy / sleep quality
 and life / exercise
 including food / social life / sleep
 time should be created every day for exercise to
balance the stress of the working day
 a lifestyle dominated by work and issues connected
with work can lead to many of the sedentary lifestyle
issues mentioned above:
 obesity
 cardiovascular disease
1/26/2012

52.  Stress is a response of the body to any demands
made.
 Symptoms can be – physiological, psychological or
behavioural.
 Stress can be dealt by-
 Rest in a quiet place, try to sleep if possible
 Reduce breathing rate, mental activity and muscle
tension
 Indentify what has made you stressed, take action,
manage time effectively and think positively
 Keep the body physically fit and in good health.
52

53. Effects of ageing
53

54. For each of these
suggest either an
Reaction increase or
times decrease.
Memory
Muscle
and co-
strength
ordiantion
Ageing
Lung
Max heart
tissue
rate
elasticity
Lung Artery
capacity Hardening
1/26/2012

55. AGEING
• includes all the changes that occur in the body:
– restricted joint flexibility (osteoarthritis)
– increased body fat
– muscle atrophy
– osteoporosis, caused by decreased bone mineral (oestrogen deficiency and
lack of physical activity in females)
ANAEROBIC DECLINE
• muscle and strength atrophy
• there is a shift towards Slow Twitch fibres
• thinner myelinated sheath lengthens reaction times
• loss of neurones affects short term memory and coordination
55

56. AEROBIC DECLINE WITH AGE
CARDIOVASCULAR
• decline in HRmax (HRmax = 220 - age)
• increase in resting pulse rate due to
decreased SV
• artery hardening increases resting systolic
BP
• recovery takes longer after exercise
RESPIRATORY
• VO2max declines about 10% per decade due
to reduction in SV & HRmax & lack of aerobic
exercise
• VC & forced expiratory volume decrease
with age
• RV larger hence less air exchanged per breath
• less elasticity of alveoli walls & reduced
strength of respiratory muscles decreases
VO2max
• lower a-vO2diff since less O2 extracted by
muscles
1/26/2012

57. EFFECTS OF EXERCISE
CARDIOVASCULAR
• exercise slows down degenerative diseases (CHD)
• exercise increases High Density Lipoproteins HDL, and decreases Low
Density Lipoproteins LDL
• LDL are responsible for depositing cholesterol and narrowing lumen of
artery), hence blood pressure tends to be stable thus preventing
hypertension
RESPIRATORY
• exercise slows down decline in VO2max
BODY COMPOSITION
• exercise reduces obesity by burning off excess fat during and after activity
when metabolic rate remains elevated
• cardiac workload is less with lower body mass
• exercise relieves symptoms of osteoarthritis and reduces osteoporosis
NEUROMUSCULAR
• exercise sustains strength and coordination levels and enhances tensile
strength & flexibility of tendons and ligaments
• thus allowing for a fuller range of joint movement
1/26/2012

58. LONG-TERM RESPONSES OF BODY COMPOSITION
• example data of relative body fat values for untrained, trained and highly
trained males and females
relative body fat (%)
untrained trained
age group females males females males
15-19 20-24 13-16 12-20 7-13
20-29 22-25 15-20 10-18 6-12
30-39 24-30 18-26 12-20 8-14
• note that the average body fat for untrained females is about 8% higher than
untrained males
• however, trained females are exceptionally lean and their relative body fat values
are well below those values for untrained males
• therefore females can reduce fat stores well below what is considered normal
for their age
• Note that untrained males and females have increased body fat when they get
older, whereas trained people (both sexes) remain lean
1/26/2012

59. AGEING
• maximal anaerobic power for both males and
females decreases after 25 years
1/26/2012

60.  most fitness measures
fall after the age of about
25
 trained individuals
fitness levels start at a
higher level
 and do not fall as far
 as untrained individuals
 the graph shows how
VO2max falls for trained
and untrained
individuals
1/26/2012

61. CHANGES IN STRENGTH WITH AGE
 age related loss of muscle strength is
as a result of substantial loss of
muscle mass
 which accompanies aging and
decreased physical activity
• there is evidence that older people
who continue anaerobic (power)
exercises
• maintain strength up to the level
of an untrained person of 20 years of
age
1/26/2012

62. FACTORS AFFECTING FLEXIBILITY
• bony features of a joint
– change due to arthritic conditions within joints
• length and position of tendons and ligaments
– change as strength is lost leading to joint instability
and dislocations
• elasticity of muscle tissue
– change as muscle function declines leading to
postural difficulties such as kyphosis
• elasticity of skin
– changes to increase flabbiness
• all these factors change to decrease flexibility with age
1/26/2012

63. METABOLIC RATE
• this is a combination of energy expenditure of the body
• due to all processes:
– the BMR (basal metabolic rate) = rate of energy expenditure while at rest
– the SDA (specific dynamic action) = extra rate of energy expenditure due to
digestion, absorption of nutrients, and transport of nutrients to body cells)
– SDA is usually estimated as 10% of energy value of food consumed
– energy expenditure due to exercise
• total metabolic rate = all energy expenditure due to exercise + BMR + SDA
• this is usually worked out for each kilogram of body mass, for each minute
• typical values for men and women of BMR at 20 years of age are:
– BMRmale = 100 kJ kg-1 per day BMRfemale= 90 kJ kg-1 per day
– BMRmale = 0.069 kJ kg-1 min-1 BMRfemale= 0.063 kJ kg-1 min-1
1/26/2012

64. EXERCISE ENERGY CONSUMPTION / METABOLIC RATE WITH AGE
• the following table shows how energy is used (total metabolic rate) on average with
age:
average rates of energy expenditure
for men and women living in the USA
age men women
kJ per day kJ kg-1 min-1 kJ per day kJ kg-1 min-1
15 - 18 12,500 0.132 9,200 0.116
19 - 24 12,100 0.117 9,200 0.110
25 - 50 12,100 0.107 9,200 0.101
50+ 9,640 0.087 7,900 0.085
• Note that the figures for kJ kg-1 min-1 are corrected for the average body mass of the
group
• source: Essentials of Exercise Physiology 3e, McArdle, Katch and Katch, Lippincott, Williams & Wilkins 2006
1/26/2012