Physical education grade 11

Nutrition and Exercise

Nutrition:- scientific study of how food and drink affects the health and survival
of human body.
 Nutrients :- chemical substances in human body .
 Physical exercise :- the activity of exercising body muscles in various ways
to keep fit .
 Caloric intake :- the amount of energy contained in the food that
consumed on a daily basis.
 Caloric expenditure :- the amount of energy that a person needs to carry
out body functions.
- Number of calories our body burn each day.
 Nutrition :- carbohydrates , fats, proteins, vitamins , minerals, water,
Fibers (roughages).
 Food (Good nutrients) required for growth, reproduction and maintaining
of good health, recovery from illness or avoids certain diseases.
 Energy needed for the body to function is mainly obtained from
carbohydrates, fats and proteins.
 Daily recommended by percentage ratio
 Carbohydrate - 55% - 60%
 Fat - 25% - 30%
 Protein - 15% - 20%
Carbohydrates :- key source of energy mainly starch and sugars are major
sources.
Starch foods :– whole grain breads, cereals, pasta, corn, beans, peas and
Potetoes.
 Fats :- most concentrated energy producing nutrients , very small amount
needed for the body.

fats build cell membranes , and help blood to clot .

Obtained from plants (vegetables fats) vegetable oils
avocados, nuts, olives .
 Proteins :- powerful energy producing compounds

 Proteins build and repair body tissues

( body structure maintenance )
 fight infections
 transport oxygen from the lungs to the body tissues.

 Obtained from animals (animals proteins )

 Such as egg, milk, meat, fish ,

 Obtained from plants ( plant proteins )

 Vegetables , grains ,beans,

 Other nutrients
 Vitamins and minerals :- our body needs vitamins in a very small amount
to trigger the thousands of chemical reactions necessary to maintain good
health.
 Vitamins inhance the body’s use of( major nutrients) carbohydrates,
proteins and fats.
 Minerals :- vital for the healthy growth of teeth and bones
 both obtained from oranges ,milk ,sweet potato
 Water :- circulates through blood and lymphatic system .
 It transports oxygen and nutrients to body cells .
 remove body wastes through urine and sweet .
 Average daily water intake 8 -10 cups depends on urine and sweet volume
lost.(should be used 2 liters per day)
  Energy intake depends (on various aspects) on gender, age, body size,
physical activity.

 Energy expenditure daily budget

 Intake – expenditure = change in fat
 Energy used in two ways mainly.
1. Energy for basal activities includes :
- For heartbeat , breathing , body temperature maintenance , nerves and
glans functioning
2. Energy used for voluntary activities of working muscles, depends upon
number and size of muscles working, total body weight taken part in the
move the length of duration of exercise, and the amount of effort put in
to movement.
 At rest body uses equal parts of fat and carbohydrate.
 At work, fat and fuel used for aerobic task, glucose used for anaerobic
activity, still body used some fat and glucose respectively.
Importance of nutrition for exercise
 to repair, build ,recovery fuel lost .
 Protein for strong muscles.
 Carbohydrates for energy
 Vitamins and minerals for metabolism.
 Water for hydration.
 Fuel for exercise.
 Healthy eating allows you perform well in activities
 Reduce the risk of injury and illness
 Ensuring the best recovery during or after exercising.
Activity - 1
Q.1 How nutrients beneficial for physical exercise?
Q.2 What are fibers?
 Write the source, and benefit of fiber for health.
 Work Sheet - 1
Give the write answer for the following questions.
Q.1 Write three points on importance of food nutrients for physical
Exercise.
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Q.2 Explain caloric intake and expenditure by your words.