What is a balanced diet?

A balanced diet provides all the nutrients in the right proportions to meet the body's needs. Energy intake also matches energy use.

What is the Eatwell Guide?

The Eatwell Guide is the UK's official model of a balanced diet, launched by Public Health England in 2016. The guide shows the proportions of each food group to eat over a day or a week.

What are the main proportions shown in the Eatwell Guide?

Fruit and vegetables make up just over a third of the diet, and starchy carbohydrates just over another third. Protein foods, dairy and small amounts of unsaturated oils make up the rest.

Why is a balanced diet important for an active person?

A balanced diet supplies energy for training and protein for repair. Vitamins and minerals keep the immune system working and the bones strong.

How does an athlete's diet differ from that of a sedentary person?

An athlete needs more total energy, mainly from extra carbohydrate, to fuel training. An athlete also needs more fluid and, in heavy training, more protein.

What is meant by hydration?

Hydration is having enough water in the body for it to function properly. Fluid lost through sweat, breathing and urine must be replaced.

CCEA A-Level Sports Science and the Active Leisure Industry 7210

Components of Fitness

Topic overview Aerobic, anaerobic and specific endurance General strength, specific strength and muscular endurance Speed, power and reaction time Flexibility and body composition Balance, agility and co-ordination

Training Methods

Topic overview Principles of training: SPORT and FITT Goal setting and SMARTER targets for training Periodisation and training cycles The ATP-PC, lactic acid and aerobic energy systems Continuous, fartlek, interval and speed training Circuit, resistance, SAQ, core stability and stretching

Fitness Testing

Topic overview Purpose, protocol, validity and reliability of tests Choosing tests: maximal, sub-maximal and technology Tests of aerobic endurance Tests of strength, muscular endurance and power Speed, agility, flexibility, balance, co-ordination and reaction tests Supervising, recording and evaluating test results

Fitness Programmes and Exercise Sessions

Topic overview Assessing a client and designing a programme Heart rate training zones and the Karvonen method Resistance loads, work to recovery ratios and the Borg scale Planning and leading circuits, exercise to music and spinning Instructing, motivating and observing participants Evaluating a session or programme

Safety and Risk Assessment in Training

Topic overview Safe practice during fitness tests and training Training equipment, clothing and risk assessment First aid, medical emergencies and concussion Common sports injuries and their treatment

The Active Leisure Industry

Topic overview Leisure, leisure time and the leisure industry The five subsectors of active leisure Public funding of active leisure Commercial funding of active leisure

Lifestyle and Health

Topic overview Health, fitness and health-related exercise Benefits of an active lifestyle Legal and illegal substances Weight, age and the effects of ageing Preventing hypokinetic disease Stress, work-life balance and life coaches Lifestyle analysis and research methods

Nutrition for Health and Exercise

Topic overview Nutrients, their sources and functions A balanced diet and hydration Energy balance, BMI and body composition Diet, health and food handling Nutrition strategies for weight change and different sports

Enhancing Fitness

Topic overview Improving aerobic and anaerobic endurance Improving muscular endurance, strength and power Improving speed, agility and reaction time Improving flexibility and body composition Improving balance, co-ordination and skill fitness

Safety in the Active Leisure Industry

Topic overview Technique, progression, rest and recovery PAR-Q, warm-up, cool-down and contraindicated exercises Equipment, lifting, clothing, footwear and facilities Rules, regulations and risk assessment in leisure settings

Barriers to Participation

Topic overview Cost, time, location, disability and ability as barriers Gender, ethnicity, age and family as barriers Stereotyping and equal opportunity Reducing barriers and widening participation

Health of the Nation

Topic overview Lifestyle factors and life expectancy The impact of lifestyle disease on society Exercise referral, 5 A Day, smoking bans and healthy schools Alcohol, weight management and current initiatives Comparing health across European countries

Components of the Leisure Industry

Topic overview Sport and recreation Entertainment, the arts and heritage Hospitality and tourism Sectors, growth and employment in the leisure industry

Planning an Active Leisure Event

Topic overview Choosing an active leisure event Event roles and responsibilities Aims, SMARTER targets and customers Marketing an event Event finance and physical resources Target setting, timescales and organisation Risk assessment and contingency planning

Teamwork and Running an Event

Topic overview Fulfilling team roles and solving problems Communication, meetings and minutes Team building and team interaction Carrying out tasks on the day of an event

Evaluating an Active Leisure Event

Topic overview Gathering feedback on an event Judging an event against its aims and targets Evaluating individual and team performance Self-evaluation and recommendations

The Respiratory System

Topic overview Structure of the airways and lungs Mechanics of inspiration and expiration Lung volumes and capacities Gaseous exchange at the alveoli and muscles Altitude training for endurance athletes

The Cardiovascular System

Topic overview Haemoglobin, myoglobin and oxygen transport Blood gases, lactic acid and pH in exercise Structure of the heart and its conduction system Blood vessels, blood pressure and vascular control Stroke volume, cardiac output and the trained heart The cardiac cycle and control of heart rate

The Skeletal System

Topic overview Structure and functions of the skeleton Synovial joint structure and types Flexion, extension, abduction and adduction Joint actions of the ankle, forearm and shoulder girdle

The Muscular System

Topic overview Muscle tissue and muscle roles Major muscles used in sporting movements Muscle fibre types and sporting activity Motor units, summation and the all-or-none law Concentric, eccentric and isometric contraction

Effects of Exercise on Body Systems

Topic overview Short-term cardiovascular responses to exercise Long-term cardiovascular adaptations to training Respiratory responses and adaptations Skeletal and muscular responses and adaptations

Ethics in Sports Performance

Topic overview Legal and illegal drugs in sport Implications of drug taking for athletes and sport Technology in sports clothing and equipment Anti-doping strategies of governing bodies

Skill Acquisition

Topic overview Skill, ability and learning Cognitive, perceptual, motor and psychomotor skills Open, closed, self-paced and externally paced skills Discrete, serial, continuous, gross and fine skills

Learning and Performance

Topic overview Fitts and Posner's stages of learning Intrinsic and extrinsic motivation Transfer of learning Command, reciprocal, discovery and problem-solving teaching styles Learning plateaus and performance curves

Nutrition for Health and Exercise

A balanced diet and hydration

3 things to know
AS 2

Overview

A balanced diet and the Eatwell Guide, athletes' diets, hydration and dehydration, sweat loss and rehydration calculations, isotonic, hypotonic and hypertonic drinks and hyponatraemia.

What you need to know

Answer each one before you reveal it.

Your recallNot started

Key term

A player weighs 70.0 kg before training and 68.8 kg after, having drunk 0.5 litres. Estimate the sweat loss.

Key term

After losing 1.2 kg of body mass in training, how much fluid should a player drink to rehydrate?

Key term

What is the difference between isotonic, hypotonic and hypertonic drinks?

Questions from this subtopic

Each one with the model answer underneath.

1
What is a balanced diet?
Model answer
A balanced diet provides all the nutrients in the right proportions to meet the body's needs. Energy intake also matches energy use.
2
What is the Eatwell Guide?
Model answer
The Eatwell Guide is the UK's official model of a balanced diet, launched by Public Health England in 2016. The guide shows the proportions of each food group to eat over a day or a week.
3
What are the main proportions shown in the Eatwell Guide?
Model answer
Fruit and vegetables make up just over a third of the diet, and starchy carbohydrates just over another third. Protein foods, dairy and small amounts of unsaturated oils make up the rest.
4
Why is a balanced diet important for an active person?
Model answer
A balanced diet supplies energy for training and protein for repair. Vitamins and minerals keep the immune system working and the bones strong.
5
How does an athlete's diet differ from that of a sedentary person?
Model answer
An athlete needs more total energy, mainly from extra carbohydrate, to fuel training. An athlete also needs more fluid and, in heavy training, more protein.
6
What is meant by hydration?
Model answer
Hydration is having enough water in the body for it to function properly. Fluid lost through sweat, breathing and urine must be replaced.

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Components of Fitness

Training Methods

Fitness Testing

Fitness Programmes and Exercise Sessions

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AThe target heart rate is about 168 bpm.

BMaximum heart rate is 220 − 18 = 202 bpm.

CThe working is 0.75 × (202 − 65) + 65 = 167.75 bpm.

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