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Healthy Performer

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List the 7 food categories and recommended portion size


Fruit Veg (5-9 Portions)



Grain and Potatoes (4-6 Portions)



Calcium-Rich Foods (2-4 Portions)



Protein Rich-Foods (2-4 Portions)



Healthy Fats (1-2 Portions)



Discretionary Calories (0-1 Portions)

• Fat Girls Can’t Produce Healthy Dancers

What are the 4 components of food and drink capable of producing energy:
• Carbohydrates
• Protein
• Fat
• Alcohol

• Where is fat stored on men and women? • Women- hips and thighs (pear shaped)
Male- Mid section (Apple shaped)

• What are proteins broken down to?
• Amino Acids

• What brakes down alcohol?
• Only the liver has the specific enzymes to brake down enzymes needed to break down alcohol.

Definition of ‘Metabolic
Rate’
• The speed at which the biochemical reactions of metabolism in living cells take place to produce energy.

Draw an ATP molecule and the breakdown if ATP
Adenosine Triphosphate. It is the immediate compound source required for muscular activity.

Performance time

Major Energy
System Involved

Example

Less than 30 Seconds

ATP-PC System

100m sprint

30 to 90 Seconds

ATP-PC System Lactic
Acid System

200m-400m sprint

90 Seconds to 3 minutes Lactic Acid System
Oxygen System

Boxing

Over 3 Minutes

Oxygen System

Aerobics Class
Marathon

Definition of ‘Fatigue’

• The inability to sustain a given output or speed.

Fibre
• What does Fibre do?
• Helps our digestive system work properly and modifies the glycemic effect of a meal.

• Whats the difference between the soluble and insoluble kind?
• Soluble- Slows the digestion of carbs, producing a slower blood glucose rise. (Beans, lentils, rye, oats)
Insoluble- Absorbs water in the digestive tract, making the food contents bulkier and helping to speed the passage of food through the gut, and prevent constipation. (whole-wheat pastas, rice, cereal)

Protein
• How many amino acids are there?
• 20, which combine in varies ways from different

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