Physical Education Chapter 2 Sports & Nutrition

Unsaturated fats are better than saturated fats.Sources of fat can be found in foods like nuts, olive oil,and fish.

Usually a health weight is that weight at which an individual leads a healthy life without any risk of diseases.It means that if an individual is at healthy weight,he can lead a healthy life.
There are usually two popular methods to find out or calculate the healthy weight i.e.height and weight chart and body mass index chart.
Methods to control healthy body weight:
1.Yogic exercises:It can help in controling as well as maintaining proper weight.Reseach studies have proved that stress and tension tend to increase weight.Meditative asanas are very beneficial in releving stress and tension.
2.Avoid fatty food:If you want to lose or maintain weight ,you should avoid fatty food in your diet.Fats are known to maximum no. of calories.
3.Avoid overeating:To control or maintain weight,you should not overeat.It means that you should eat the food according to the requirement of your body.
4.Dont eat frequently:You should not form habit to eat frequently.The children who eat frequently usually take extra calories.Therefore they become obese.
5.Dont skip meal:Dont skip meal,such as breakfast,lunch and dinner.If you skip your meal ,the next time you will definitely do over eating which may lead to obesity.

Bulimia is an eating disorder in which a person eats excessive amount of food and then vomits it in order not to gain weight.

Food intolerence is a term used widely for varied physiological responces associated with a particular food.

Food myths mean a legendary story about food with or without a determinable basic of fact or a natural explanation. What to eat, when to eat, and how often to eat are such questions which usually confuse.

Some food myths are as follows:

1. Potatoes make you fat
2. Drinking water in between your meals will mess up your digestion
3. Fat free products will help you in losing weight
4. Egg increases cholesterol levels
5. The peel of fruits & vegetables contains no nutrients
6. Having milk immediately after eating fish
7. Starve yourself if you want to lose weight
8. Eating ghee after pregnancy
9. Exercise makes you to eat more
10. It’s necessary to have Carbohydrate – load before races
11. All sports drinks are the same
12. Supplement are necessary for maximum performance

Calcium sources-Cheese, Milk, Orange Juice, Eggs, Yogurt, grams, Leafy Vegetable and cereals. Iron sources: liver, meat, orange juice, egg, dry fruits, spinach, banana and green leafy vegetables.

Fat soluble vitamins are A,D,E,K. Functions: vitamins increase immunity power in our body against disease and also give their important contribution for general development of body. Sources of Vitamin A:ghee, milk, curd, egg yolk, fish, tomato, papaya, green vegetables, orange, spinach, carrot, pumpkin etc. Sources of Vitamin D: egg yolk, fish, sunlight. Vegetables, cod liver oil, milk, cream, butter, tomato, carrot etc. Sources of Vitamin E: green vegetables, kidney, liver, heart cotton seed, sprouts seeds, coconut oil, yolk, dry and fresh fruits, milk, meat, butter and maize. Sources of Vitamin K: cauliflower, spinach, cabbage, tomatoes, potato, green vegetables, wheat, egg and meat etc. 

 Eating a balanced diet means choosing a wide variety of foods and drinks from all the food groups. It also means eating certain things in moderation, namely saturated fat, trans fat, cholesterol, refined sugar, salt and alcohol. The goal is to take in nutrients you need for health at the recommended levels.

1. Most of the energy used by the body is provided by the carbohydrate and the fats.
2. Proteins build the body and perform the function of repair of damage tissues.
3. Minerals an’d vitamins regulate the functions of the body; they are needed for important chemical reactions taking place in the body.
4. Water is present in all tissues of the body and plays an important role in various life processes. For example, digestion, excretion and transport of important materials within the body. It also helps in cellular reactions.

Endurance refers to the body’s ability to continue using muscular strength and endure repeated contractions for an extended period of time. It is essential in exercise and when doing heavy tasks as it allows the muscles to perform for long periods of time without becoming tired. There are various methods of its development. Some are as follows :

1.  Continuous Training : Continuous training is a type of sports training that involves activity of moderate intensity with a duration of-more 15 minutes with resting intervals. It is the most common type of training and is for maintaining general health and well being. Generally, this type of training is used to prepare the body for sustained workouts such as marathons and triathlons, but can also be effective for more casual athletes. It allows the body to work from its aerobic energy stores to improve overall fitness and endurance. Chief
   -benefits of continuous training include fat burning, muscle building, and increasing maximum aerobic potential.
2.  Interval training: Interval training involves periods of hard work followed by a timed period of rest, repeated several times in one training session. The periods of hard work are called high intensity activity. Rest can be active (walking, jogging etc) An example of interval training is 10 fast runs over 40 metres, with a two minute rest between each run. Variables to consider during interval training are Distance/duration of activity, Intensity of activity, duration of rest, activity during rest, number of sets, and frequency of training. By varying any of the variables athletes can be progressively overloaded. This form of training also increases fitness levels for people involved in exercise.
3. Fartlek training : Fartlek, which means “speed play” in Swedish, is a training method that blends continuous’ training with interval training. The variable intensity and continuous nature of the exercise. places stress on both the aerobic and anaerobic systems. It differs from traditional interval training in that it is unstructured; intensity and/or speed vary, as the athlete wishes. Fartlek training can be used to improve both the aerobic and anaerobic systems by mixing moderate activity with burst of speed.

Fats, both saturated and unsaturated can be found in a lot of foods, they are present in proteins, carbohydrates and dairy products. Sometimes referred to as 'oils' or 'lipeds', foods will normally contain both types of fat in them but will vary on which is more prominent. Even though there are fats in carbohydrates, these are minimal when compared to meat or dairy products. Some foods contain high fat content, oils as specified are a high source of fat and fried foods have grossly increased fat content because of it.

The human body needs a long list of nutrients every day. The essentials, though, are called “macronutrients,” and your body needs them to stay healthy and perform optimally. They include the following five:

1.Carbohydrates
Main function: Provide energy
“Carbohydrates are the body’s main energy source and the brain’s only source of fuel,” says Kate Patton, MEd, RD, a registered dietitian at the Cleveland Clinic in Ohio. Your body breaks carbohydrates down into glucose, which cells require to create energy.
Get more: The best sources of carbohydrates are whole grains and foods made from those grains, such as whole-wheat bread, bulgur, barley, oatmeal, brown rice, and cornmeal. Limit your intake of sugar and refined grains (including white pasta, white rice, and white breads), the U.S. Department of Agriculture (USDA) recommends.

2. Protein
Main function: Build and repair tissue
“Protein is another important source of energy for the body,” Solomon says. Protein consists of amino acids that act as the body’s main building blocks for tissues, such as muscle, skin, bone, and hair. Proteins also assist in many reactions in the body, including the production of enzymes (the catalysts that keep all body processes running smoothly), hormones, and antibodies, Solomon explains.
Get more: The best protein sources are lean meats, poultry and seafood, beans and peas, nuts and seeds, eggs, and soy products, according to the USDA.

3. Fats
Main function: Provide backup energy
“Your body uses fats for energy when carbohydrates aren’t available,” Patton says. “You also need fats as insulation, to help your body absorb fat-soluble vitamins, and to protect your organs.”
Get more: Fats come in both liquid and solid forms. The USDA notes that the best sources of healthful fats are the liquid monounsaturated and polyunsaturated fats found in olive oil, canola oil, sunflower oil, soybean oil, corn oil, nuts, seeds, and avocados, as well as fatty fish rich in omega-3 fatty acids. Limit foods high in unhealthy saturated fats (red meat, cheese, butter, and ice cream) and trans fats (processed products that contain partially hydrogenated oil), which increase your risk for disease.

4. Vitamins and Minerals
Main function: Maintain optimal health
“You need vitamins and minerals for numerous physiological functions that help you survive,” Patton says. They’re essential for normal growth and development, and each one plays a unique role in helping to maintain optimal health. For example, calcium and vitamin D a
Get more: Vitamins and minerals come from a variety of foods, including fruits and vegetables, dairy products, and lean protein sources. “Eat a selection of colorful fruits and vegetables every day, and vary the types of proteins you eat,” Solomon says.

5. Water
Main function: Enables vital bodily functions
You’ve probably heard that you can live for weeks without food but only days without water. That’s because water is the most important essential nutrient. It is involved in many of your body’s vital functions, and it distributes other essential nutrients to your cells.

Proteins. Proteins mean the best substance from foodstuffs. Proteins are compounds, which are formed by the combination of oxygen, carbon, hydrogen and nitrogen. Proteins help in growth and development. These repair the tissues of our body. These are also significant in our mental development.

Fats-
Fat is also an essential ingredient of food. Fat is also a compound. It is made up of carbon, hydrogen and oxygen. Fat provides heat and energy to the body. It also helps in 'regulation of body temperature'. It is helpful in making the body soft and oily and protects the body from external effect of hot and cold climates. Its accurate quantity makes the body beautiful. For the purpose of energy, fat is considered better than carbohydrate. If fat is used with carbohydrates in food, fat can be digested easily as well as rapidly. If excess fat is not used by the body, it is accumulated in the body by which various organs of the body do not work efficiently. If fat is available in less quantity in the food, carbohydrate changes into fat up to some extent.
Sources of Fat. Following are the sources of fat:
(a) Animal Sources. Animals are also good source of fat. We get various products from animals such as ghee, butter, curd, fish oil, milk, meat and eggs.
(b) Vegetable Sources. We also get fat from various vegetables such as dry fruits, coconut, soya bean, foodgrains, mustard oil and cotton seed, etc.

 Food intolerance means elements of food cannot be properly processed and absorbed by our digestive system. 

Incision is a soft tissue injury. It may occur due to sharp edged object of sports Equipments or spikes etc. Sometimes arteries or veins may be cut. Blood usually comes out freely from incision.

 Nutritive components of diet
i) Carbohydrate 
ii) Fats iii) Proteins
iv) Vitamins
V) Mineral
Non Nutritive components of diet
i) Fibre or Roughage
ii)Water
iii) Colour Compounds
iv) Flavour Compounds
v) Plant Compounds 

Biotic, Abiotic Biotic Resources (Forest, Animals, Fossil fuel, Living & Organic Material ) Abiotic Resources ( Non Living, Non Organic Material, land, fresh water, air) Water, Air, Mountains etc. Renewable and Non Renewable Resources.

Micro Nutrients are Nutrients required in small quantify.
1). Vitamins : A,D,E, K, C, B Complex.
2) Minerals : Sodium, Calcium, Phosphorus, Potassium, Sulphur, Iron.
3) Trace Elements : Copper, Iodine, Chromium, Cobalt.

Protein contains elements carbon, Hydrogen, Oxygen, Nitrogen and sulphar. Protein helps in growth and building of new cells , and repair present cells , helps in formation of protoplasm Source of protein with examples
a) Animal sources
b) Plant sources

Microelements are needed in our body in a very small amount for survival. Vitamins A, B, C, D, E, K and minerals such as iron, sodium, calcium, copper, manganese, etc. are generally referred to as micro-elements of our diet.

Roughage is a non-nutritive food component of the diet, It has no nutritive value but it is very essential. It is referred to as dietary fibre. Fruits are a most common source of roughage e.g. apple, pear and cucumber.

BMI is body mass index. This is criteria to calculate whether you are underweight. Normal, overweight or obese.

BMI = weight/(Height in)²

It is an act of restricting one‟s food intake to maintain a controlled weight. The person who undergoes dieting is more likely to have the eating disorder. We usually resort to dieting because we believe that being thinner will make us look slim, trim and smart. So dieting is restricting what and smart. So dieting is restricting what we eat or how much we eat in order to lose weight.

It means having difficulty in digesting a particular food. Intolerance to several foods or group of foods is the cause of chronic illness. It can be tolerated to a reasonable amount of the food, but if they eat too much they get symptoms because their body cannot tolerate unlimited amounts.

i) Abdominal
Ii) Headache
iii) nausea
iv) rashes
v) fatigue
vi) diarrhoea
vii) Uneasiness
viii) constipation
ix) acidity
x) bloating etc

Carbohydrates are the main source of energy. They provide quick energy to the body and are not stored in the body for long. The main source of carbohydrates is bread, rice, potatoes, cereals, etc.

These are unscientific reasons for thought about food items. These are more of a psychological nature than actual. Wrong information floats around about nutrition and without knowing the logic we start following it or we create our own myth about it without finding the truth.

It means having difficulties in digesting a particular food, intolerance to several foods or group of foods is the cause of chronic illness. It can be tolerated to a reasonable amount of food, but if they eat too much they get symptoms because their body cannot tolerate unlimited amounts.

Roughage cannot be totally absorbed by the digestive system of the body and this help to clean out the digestive tract and bowel. This cleaning action plays a vital role in preventing infection and diseases.

a) artificial sweetener
b) colour compound
c) Plant compounds
d) Flaw our compounds
e) Water
f) Preservatives

Proteins are constituents of all the body cells most important substance that regulate metabolic processes.

The basic structure of proteins is a chain of amino acids that contain carbon, oxygen, hydrogen and nitrogen. They are essential for growth and repair of muscles and other body tissues. The daily requirement of protein to our body is about is about 20 g.

Sources: The best sources are an egg, milk, meat, poultry, beef and milk products. Grains, fruits and vegetables are the sources of incomplete proteins.

Functions:
i) The cells of muscles, tendons, ligaments are maintained.
ii) It is the main component of muscles, organs and glands.
iii) It is required for the formation of hormones enzymes and haemoglobin.

Important Minerals:

i) Iron: It is important for the formation of haemoglobin recommended daily allowance of iron is about 10 mg. Its sources are meat, fish, liver, egg, green vegetable, wheat grain and yeast.

ii) Calcium: Calcium is needed for the formation of clotting bones and teeth and also for clotting of blood. Its sources are milk and milk products. Daily recommended allowance of calcium is about 800mg.

iii) Potassium: Potassium is important for growth and keeping cells and blood healthy. Its sources are green and yellow vegetables.

iv) Iodine: Iodine is essential for the function of the thyroid. Its deficiency causes‟goitre‟ in which a gland in the throat swells up its sources is iodized salt, seafood and water.

Nutritive components: Nutritive components of the diet are proteins,
carbohydrates, fats, vitamins and minerals.

Proteins: Proteins are nutrients that help to build the body and make new cells.
They help us in the repair of worn-out tissues. They are especially important for
growing children=. Milk, eggs, cheese, pulses, meat and fish have lots of proteins.

The daily requirements of proteins are about 20 gm. They help in the maintenance of our muscles, tendons and ligaments.

Non- nutritive components: These are water and fibres.

Water: Almost two-thirds of our body is made up of water. Water helps our body to work well and maintain our body temperature. We need to drink at least 10-12 glasses of water every day.

Anorexia nervosa is an eating disorder characterized by refused to maintain a healthy body weight and an obsessive fear of gaining weight, often coupled with a distorted self-image which may be maintained by various cognitive biases that alter how the affected individual evaluates and think about her or his body, food and eating.

Persons with anorexia nervosa continue to feel hunger, but deny themselves all but very small quantities of food. The average caloric intake of a person with anorexia nervosa is 600-800 calories per day, but there are extreme cases of complete self-starvation.

A balanced diet is one that provides an adequate intake of energy and nutrients for the maintenance of the body and therefore good health. An ideal human diet contains fat, protein, carbohydrates, vitamins, minerals water and fibre all in correct proportion. These proportion vary for each individual because everyone has different metabolic rates and levels of activity.

A balanced diet contains six key nutrient groups and fibre that required in appropriate amounts for health.

Water is a nutrient that makes up almost 70% of our body weight. Most of this water is in our cells. Life process cannot occur without water. We lose a lot of water every day as we sweet, bright, cry. Normally we need 10-12 glasses of water every day to stay healthy. It maintaining the body temperature.

The function of water:

a) It helps in the digestion of food.
b) It saves the bones from becoming brighter and dry.
c) It helps the circulation of blood.
d) It regulates the body temperature.
e) It supplies mineral salt to the body

There are no advantages of dieting. Science has proved that dieting causes many physical and mental problems. It causes a lot of problems and your physique can even become worse than before.

Some of the pitfalls of dieting are:

a. Hair loss: The most common side effect of dieting is that you start to lose your hair. Lack of required amount of proteins and fats results in hair loss.

b. Depression: There are many other reasons for depression in life. Dieting is one among them. When your body is not able to handle loads of activities, you feel pressure in mind which causes stress. Stress worsens the mental as well as the physical health of a person.

c. Organs damage: If you continue dieting for a long time it can damage your internal organs and body systems. Its working efficiency decreases than the normal. Your blood circulation becomes passive. You are less energetic, lazy, and lethargic and become weak.

Anorexia Nervosa: It is a complex eating disorder. When someone tries to keep his/her weight as low as possible, we call it as immoderate food restriction and irrational fear of gaining weight. People suffering from this disease typically involve excessive weight loss. This restriction of food intake causes metabolic and hormonal disorders.

Symptoms:

1. dieting even when underweight
2. drastic weight loss
3. lying about eating
4. under stress
5. taking only low-calorie nutrition
6. Hair loss
7. Constipation, etc

Treatment: All people with anorexia need treatment. It includes:

(i) Medical treatment: Doctors will treat the medical condition caused by anorexia such as osteoporosis, stress, depression, etc. In case of severe malnutrition, a person is hospitalized.

(ii) Counselling: A dietitian will help you take charge of your weight in a healthy way. He/she will make pro- plan and will build trust in you. You are made confident of attaining good health.

(iii) Proper post-treatment: Follow medical treatment prescribed doctor. Do not cheat yourself. Ta control of your eating habits, building trust in people who are helping you. Leave the bad thoughts a start again because health is in your hands. Proper treatment is necessary to come back to your original health status.

The performance you get out of your body is directly impacted by the fuel you put into it. The body converts food to energy and requires proper nutrition to build the muscle that will increase strength and speed for an athlete. Consuming enough complex carbohydrates will have a direct impact on the energy stores you have during sports performance. Good complex carbohydrates sources are spaghetti, rice baked potato and whole-meal bread.

Protein intake will impact your ability to develop muscles and gain speed and strength improvements over-time. After strength training, an immediate protein intake will help your body.

Excess fat has a negative impact on sports performance and should be avoided.

You should drink eight to 10 glasses of water each day and hydrate with water or sports drink before, during and after the competition.

The most important from the biological point of view fays are found partly as natural fat in adipose tissues. All fats are made up of fatty acids. The fatty acids known as linoleum acid has to be provided in the diet since it cannot be synthesized in the body. A fat-free diet caries a high risk of vitamin deficiency. for acid are divided into saturated fatty acid and unsaturated acid.

1 gm of fat c Source of fat:

a) Animal fat- animal fats are ghee, butter, cheese, milk, egg, meat & fish

b) Vegetable fats:-some plants store fats in their seeds i.e. groundnut, mustard, sesame, coconut, peanut, and olive oil.

c) Other sources-small quantities of invisible fats are found in cereals, pulses, nuts, bazaar etc.

Functions:

A) Fatty acid provides the raw materials which help in controlling the blood pressure, blood clotting and other body functions.

B) Besides providing energy fats serves as vehicles for the fat-soluble vitamin.

C) Fat maintains skin and hair.

D) Fats in the body support viscera such as heart, kidney and intestine.

E) Fats are called stored in energy food since our body can store food, they work as an energy bank.

The energy is provided when there is a need.

Glucose, Galactose, Fructose, Maltose, Sucrose lactose.

Complex types of carbohydrates:

Starch, Glycogen, Dextine, Cellulose are the types of complex carbohydrates.

23 amino acids and 9 are essential for us.

kwashiorkor & Marasmus

Vitamins and minerals are micronutrients which are needed for our body in small amount but they have their importance for the body.

Vitamin A - This vitamin is also known as Retinol, needed for Normal
growth & development.

Vitamin D- This is needed for the formation of strong bones & teeth.

Vitamin E - It protects the cell membrane.

Vitamin K - It helps in blood clotting.

Water-soluble Vitamin:- Vit. B. - Known as Thiamin. It helps in
growth & development.

Vitamin C - It is known as Ascorbic Acid. It helps to the maintenance of
ligaments.

Minerals:

Iron:- It needs for the formation of haemoglobin.

Calcium: - It resources for bone and teeth formation.

Phosphorus:- It makes strong teeth & bones.

Sodium:- It helps the nervous system for better neuromuscular responses.

Iodine:- Deficiency causes Goitre.

Fluoride:- It helps teeth & nails.

Chloride:- It helps the body to fight against infection.

(i) Age: Age plays a great role in making a diet for like in growing age a child need more protein but old aged people should avoid more proteins and fats but should take more minerals & vitamins

(ii) Gender: Sex difference causes variation in diet more caloric requirement to male & less for female.

(iii) Profession:- Heavy physical activities work out needs more calories demand & less physical activities work out fewer calories demand.

(iv) Body weight:- an Obese person need fibrous food more, while slim or lean needs more protein.

(v) Specific Sports Diet:- Various sports need a specific diet like a long-distance runner needs more fat, contact body games player need more protein, strength player needs more carbohydrates.

(vi) Sufficient Roughages:- It is non-nutritive but important, It consist of fibres that found in fruits & vegetables.

(vii) Pregnancy or feeding mother:- Pregnant mother needs an extra diet - carbohydrates, protein, fat, vitamins, minerals etc.

(viii) Diet During Health Problems:- an Injured person should take more protein and minerals patients should be given a diet full of mineral & vitamins.

(ix) Seasonal Food:- Seasonal food is easily available and economical moreover the nutritional value is high.

(x) Climatic Condition:- The effects the diet like in hot places food should have oily fried, while in coaster region the food should be more liquid.

(xi) Natural Diet:- Natural sources of diet are early digested by body less polluted not synthetic food.

(xii) Doctor’s Recommendation:- Diseased or sick person should take accords to doctor recommendation and patient avoid fried food jaundice patience avoid protein.

(xii) Eating habits & social Custome:- They also affect the diet of an individual some takes low vegetable veg. other don’t take it so it is according to customs also.