Understanding the role of nutrition in exercise

Transcription

1 Understanding the role of nutrition in exercise UV20589 D/600/6529 Learner name: VRQ Learner number:

2 VTCT is the specialist awarding body for the Hairdressing, Beauty Therapy, Complementary Therapy and Sport and Active Leisure sectors, with over 45 years of experience. VTCT is an awarding body regulated by national organisations including Ofqual, SQA, DCELLS and CCEA. VTCT is a registered charity investing in education and skills but also giving to good causes in the area of facial disfigurement. Statement of unit achievement By signing this statement of unit achievement you are confirming that all learning outcomes, assessment criteria and range statements have been achieved under specified conditions and that the evidence gathered is authentic. This statement of unit achievement table must be completed prior to claiming certification. Unit code Date achieved Learner signature Assessor initials IV signature (if sampled) Assessor tracking table All assessors using this Record of Assessment book must complete this table. This is required for verification purposes. Assessor name Assessor signature Assessors initials Assessor number (optional)

3 UV20589 Understanding the role of nutrition in exercise It is the aim of this unit to develop your knowledge and understanding of the role of carbohydrates, fats, proteins, vitamins and minerals in a healthy diet, the nutritional requirements for optimum exercise performance and how this varies for different types of exercise. You will also consider the role and importance of fluids at rest and during exercise. UV20589_v6

4 Level 2 Credit value 3 GLH 30 Observation(s) 0 External paper(s) 0

5 Understanding the role of nutrition in exercise Learning outcomes On completion of this unit you will: 1. Understand diet and nutrition for exercise 2. Understand energy requirements for exercise 3. Understand fluid replacement for exercise Evidence requirements 1. Knowledge outcomes There must be evidence that you possess all the knowledge and understanding listed in the Knowledge section of this unit. This evidence may include projects, assignments, case studies, reflective accounts, oral/written questioning and/or other forms of evidence. 2. Tutor/Assessor guidance You will be guided by your tutor/assessor on how to achieve learning outcomes in this unit. All outcomes must be achieved. 3. External paper There is no external paper requirement for this unit. UV

6 Developing knowledge Achieving knowledge outcomes You will be guided by your tutor and assessor on the evidence that needs to be produced. Your knowledge and understanding will be assessed using the assessment methods listed below: Observed work performance Witness testimony/statements Audio-visual media Evidence of prior learning or attainment Written questions Oral questions Assignments Case studies Professional discussion Employer-provided question papers and tests E-assessment. 4 UV20589

7 Knowledge Outcome 1 Understand diet and nutrition for exercise You can: Portfolio reference / Assessor initials* a. Describe the eat well plate b. Describe the function of nutrients c. Describe the types of carbohydrates used within the body for health and exercise d. Describe the glycemic index of a food e. Describe how fats and proteins are used within the body for health and exercise f. Identify the role of key vitamins for health and exercise g. Explain how minerals work and their importance for exercise and fitness *Assessor initials to be inserted if orally questioned. UV

8 Outcome 2 Understand energy requirements for exercise You can: Portfolio reference / Assessor initials* a. Calculate how much energy we require b. Explain how metabolism works c. Identify the energy systems used in different types of exercise d. Describe sources of energy from food e. Identify the factors affecting an individual s energy requirements f. Describe the relationship between energy intake, energy expenditure and weight g. Identify the role of exercise for energy balance and weight management h. Describe the importance of food choice for personal exercise *Assessor initials to be inserted if orally questioned. 6 UV20589

9 Outcome 3 Understand fluid replacement for exercise You can: Portfolio reference / Assessor initials* a. Explain why the body needs regular fluid intake b. Describe why fluid replacement is important during exercise c. Identify appropriate fluid intake for different exercises d. Describe the effect of dehydration on the body e. Describe when to replace fluid for improved exercise performance before, during and after exercise *Assessor initials to be inserted if orally questioned. UV

10 Unit content This section provides guidance on the recommended knowledge and skills required to enable you to achieve each of the learning outcomes in this unit. Your tutor/assessor will ensure you have the opportunity to cover all of the unit content. Outcome 1: Understand diet and nutrition for exercise Eat well plate: Food Standards Agency eat well plate, balance of good health, nutritional principles and features (food types, balanced intake of macronutrients and micronutrients, food proportions, food choices), portion size control. Function of nutrients: Energy for body processes, synthesis of structural or functional molecules, storage for future use. Types of carbohydrates: Types (simple, complex, fibre), uses in health and exercise (energy for muscle contraction). Glycemic index of food: Definition, glycemic index of common foods (high, moderate, low). Fats and proteins: Fats for health (e.g. cell walls, insulation, protection of organs, hormones), fats for exercise (energy source for sustained exercise), proteins for health (e.g. cell walls, muscle tissue, hormones, proteins for exercise (muscle tissue growth and repair, energy source during depletion). Role of key vitamins: Water soluble vitamins C (healing, immune system, connective tissue), B (energy production), fat soluble vitamins A (vision, immune system), D (bones, teeth), E (antioxidant) and K (blood clotting), role for exercise (energy production, growth and repair). Minerals and their importance: Role of minerals (e.g calcium, copper, iron, magnesium, phosphorus, potassium, sodium, selenium, zinc), importance for exercise and fitness (e.g. energy metabolism, bone density, muscle contraction, acid-base balance). 8 UV20589

11 Outcome 2: Understand energy requirements for exercise Calculating energy requirements: Components of energy expenditure (Basal Metabolic Rate (BMR), physical activity level), energy balance equation (energy intake, energy expenditure, positive energy balance, negative energy balance), requirements for different exercise activities (e.g. running, cycling, swimming, weight training, sports). Metabolism: Liberating energy from food, energy used to form ATP, energy released as heat, factors affecting metabolism (e.g. exercise, nervous system, hormones, body temperature, food, age). Energy systems: Energy systems (phosphogen system/atp-pcr, glycolysis/ glycolytic system, aerobic system), proportion of energy system contribution during different exercise (exercise type, exercise duration, exercise intensity), proportion of energy system contribution during different sports and activities (e.g. distance running, football, tennis, weightlifting, sprinting). Sources of energy from food: Simple carbohydrates (e.g. sugar, sweets, chocolate, fruit), complex carbohydrates (e.g. beans, bread, pasta, potatoes, rice, corn), fats (e.g. meat, dairy products, processed foods cakes, biscuits, pies, oils), protein (e.g. meat, fish, eggs, dairy products, grains, beans). Factors affecting energy requirements: Metabolism, body size, body composition, gender, age, physical activity or exercise level (frequency, intensity, duration, type), amount of rest. Relationship between energy intake, energy expenditure and weight: Positive energy balance and weight gain, neutral energy balance and weight maintenance, negative energy balance and weight loss. Role of exercise: Promote a negative energy balance, increase metabolism, improve body composition (increase lean body mass, reduce fat mass). Importance of food choice: To meet personal exercise energy requirements, to provide fast or sustained energy release, for recovery, growth and repair. UV

12 Outcome 3: Understand fluid replacement for exercise Regular fluid intake: Maintain body balance/homeostasis, maintain body processes and functions (e.g. cardiovascular, thermoregulation), maintain physical and mental performance. Importance of fluid replacement during exercise: Maintain performance level, maintain optimum body temperature, prevent dehydration. Fluid intake for different exercises: Sport drinks (water, hypotonic, isotonic, and hypertonic), appropriate type and quantity for different exercises (e.g. aerobic endurance, muscular power, and muscular strength). Effect of dehydration: Definition of dehydration, fluid loss during different types of exercise, effects (reduced heat loss, reduced heat tolerance, reduced cardiovascular function, reduced exercise performance), signs of dehydration (dizziness or light headedness, headache, tiredness, dry mouth, lips and eyes, dark, concentrated urine). Fluid replacement guidelines: Timings of intake before, during, and after exercise, guidelines for training and competition (e.g. sessions, single day events, multiple day events). 10 UV20589