CLASS 12 PHYSICAL EDUCATION CLASSES BY MAHENDRA RAJAK

1. PHYSICAL EDUCATION
CLASS – 12
MAHENDRA RAJAK
(TGT P&HE)
KV MAHABUBNAGAR
Sports
&
Nutrition
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2. Overview
 Balanced Diet and Nutrition : Macro and Micro Nutrients
 Nutritive and Non-Nutritive Components of Diet
 Eating Disorders- Anorexia Nervosa and Bulimia
 Effects of Diet on Performance
 Eating for Weight Control- A Healthy Weight, the Pitfalls of Dieting, Food Intolerance and Food Myths
 Sports Nutrition ( Fluid & Meal Intake, Pre, During and Post Competition)
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3. Meaning of Balanced Diet
 Intake of edibles which can provide all the essential constituents necessary for growth and
maintenance of the body
 A diet which consists of all the essential food constituents
 viz. protein, carbohydrates, fats, vitamins, minerals and water in correct proportion
 Every individual does not require same type of diet
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4. Meaning of Nutrition
 The science of food and its relationship to health
 Deals with the dynamic process in which the food consumed is digested, nutrients are
absorbed, distributed to the tissues for utilization and wastes are disposed off the body
Type Of Nutrients
Macro
Nutrition
Micro
Nutrition
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5. Macro Nutrients
Fats
Carbohydrates
Water
Proteins
 Constitute the majority of Individuals’ diet
 Taken in large amounts
 Supply energy & are needed for growth & maintenance of the body
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6. Micro Nutrients
 Required in very small amounts
 Extremely significant for normal functioning of the body
 Enables various chemical reactions to occur in the body
Minerals Vitamins
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7. Minerals
 Very essential in our diet
 4 % of body weight is made up of minerals
 Required for healthy teeth, bones, muscles
 Transmission of nerve impulses, formation of hormones, maintenance of heart beats
etc.
 0.1 gm of Macro Minerals required/ day
 0.01 gm of Micro Minerals required / day
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8. Type Of Minerals
Macro
Minerals
Micro
Minerals
1. Calcium
2. Potassium
3. Sodium
4.Magnesium 5.
Phosphorous
1. Iodine
2. Iron
3. Chromium
4. Copper
5. Cobalt Minerals
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9. Sources of Minerals 9

10. Vitamins
 Organic chemicals required in very small amount to keep our body healthy
 Absence of vitamin in diet causes deficiency disease
 Fat Soluble Vitamins are composed of Carbon, Hydrogen and Oxygen
 Water Soluble Vitamins contain Nitrogen & Sulphur
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11. Type of Vitamins
Vitamin
A
Fat Soluble Vitamins
Vitamin
D
Vitamin
K
Vitamin
E
Water Soluble Vitamins
Vitamin
H
Vitamin
B
Vitamin
C
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12. Nutritive and Non-Nutritive
Components of Diet
 Nutritive Components of Diet
 Provide energy or calories
 Carbohydrates, Proteins, Fats, Minerals, Vitamin
 Non-Nutritive Components of Diet
 Does not provide energy
 Provide Fibre or Roughage
 Provide Water, Flavour, Colour
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13. Nutritive Components of Diet 13

14. Nutritive Components of Diet:
Vitamins
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15. Nutritive Components of Diet:
Vitamins
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16. Nutritive Components of Diet:
Vitamins
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17. Nutritive Components of Diet:
Minerals
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18. Non-Nutritive Components of Diet 18
Fiber or Roughage
 Food component which can not be digested by intestinal tract
 Has no nutrient value
 Add bulks to the food and satisfy the appetite
 Prevents constipation
 Two categories
 Soluble – soluble in water
 Insoluble – not soluble in water
 Soluble fibre reduces blood sugar fluctuation and lowers cholesterol
 Insoluble fibre is good stool softener
 30 gm is recommended for adult/day
 Decreases the risk of Heart Disease
 Source:
 Wheat, Fresh Fruits, Vegetables, Oats
 Connective tissues of meat & fish

19. 19
Water
 Essential component of diet
 Blood comprises of 90 % water
 Regulates body temperature
 Functions as lubricant, keeps skin moist and protects the body from shock
 20 % from food & 80% from water intake
Colour Compounds
 Food becomes more appetizing and attractive by colours
 Natural pigments are found in fruits and vegetables
 The colours from animal products and grains are less bright
Non-Nutritive Components of Diet

20. Non-Nutritive Components of Diet 20
Flavour Compounds
 Flavours are derived from both nutritive and non-nutritive
component of food
 Acidic food provides sour taste
 Alkaline food provides bitter taste
Plant Compounds
 Plant contains other non-nutritive substances
 Tea , Coffee contains caffeine

21. Eating Disorders 21
 Eating in Excessive amount or in very small amount
 Eating disorders affect mental and physical health
 Depression and Anxiety is common
 Malnutrition and electrolyte imbalance
 Two major eating disorders:
 Anorexia Nervosa
 Bulimia

22. Anorexia Nervosa
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Causes of Anorexia
 Psychological Factors
 Social Factors
 Biological Factors
Symptoms of Anorexia
 Excessive Weight loss
 Feeling of Fat
 Using Diet Pills or Laxatives
 Excessive Exercise
 Strange Food Rituals
 Pretend to Eat
 Dieting despite being Thin
 Afraid of Gaining weight
 More Cautious about Calories
 Remain conscious about appearance
Management & Treatment of Anorexia
 Face the reality
 Restoring Healthy Weight
 Individual Psychotherapy
 Medication
This is a psycho-physical condition. It is characterized by lack
of appetite and an associated with the subconscious desire to
remain slim. Such a felling usually develops in young women
or adolescence female in order to retain their body figure and
image.

23. Bulimia Nervosa 23
 Eating Disorder
 Person eats in excessive amount and then
vomits to avoid gaining weight
 Types of bulimia
 Purging Bulimia
 Non-Purging Bulimia
Causes of Bulimia Nervosa
Family History
Psychological factors
Performance pressure in sports
Social factors
Symptoms of Bulimia Nervosa
 Tries for vomiting after every meal
 Faces dehydration due to frequent vomiting
 Inflammation of food pipe
 Performs excessive exercise
 Uses laxatives, diuretics or enemas
 Salivary gland may be swollen
 Broken blood vessels may be seen in the eyes
 Peptic ulcers
Treatment of Bulimia Nervosa
 Multidisciplinary treatment includes medical and
psychological treatment
 Recovery is slow
 Psychological treatment
 Medication Education of Nutrition and Healthy
Weight
 Be cautious about Exercise

24. Effects of Diet on Performance 24

25. Eating for Weight Control
A Healthy Weight
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26. Methods to Control Healthy Body
Weight
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 Set the appropriate goal
 Lay stress on health not on weight
 Cut calorie in take
 Follow active life style
 Take support from family and friends
 Yogic exercises
 Avoid junk and fast food
 Do not skip meals
 Avoid alcohol, smoking and drugs
 Regular exercise/ physical activity

27. The pitfalls of Dieting 27
Extreme reduction of calories
Restriction on some nutrients
Skipping meals
Intake of calories through drinking
Underestimating the calories
Intake of labelled foods
Not performing exercises

28. Food Intolerance 28
 Food Intolerance and Food allergy are not same
 A detrimental reaction to a food or beverage that produces symptoms in one or more body
organs but refers to reactions other than food allergy
 Cause:
 Part or complete absence of activity of enzymes which breakdown the food elements
 Symptoms:
 Bloating, diarrhea, nausea, vomiting,
 irritable bowel , skin rashes and sometimes fatigue,
 joint pains, dark circles under the eyes, night sweats
 and other chronic conditions
 Management of Food Intolerance
 Elimination followed by reintroduction
 Prolonged elimination builds tolerance
 Fructose intolerance therapy
 Lactose Intolerance therapy
 Histamine intolerance therapy

29. Food Myths 29
 Potatoes make you fat
 Fat free products will help you in losing weight
 Eggs increase cholesterol level so avoid it
 Drinking water while eating makes you fat
 Do not take milk after eating fish
 Starve yourself to lose weight
 Exercise makes you eat more

30. Sports Nutrition 30
Sports Nutrition
before competition
Sports Nutrition After
competition
Sports Nutrition During
competition

31. Sports Nutrition before competition 31
 Start taking complex carbohydrates one week before which helps in glycogen storing
 Glucose is usually preferred as best energy source for the activity of high intensity
 Diet rich in carbohydrates and low in fat, protein and fibre
 Sufficient intake of fluids to prevent dehydration during competition

32. Sports Nutrition during competition 32
 Necessary to stay hydrated and to maintain blood sugar level
 Frequent intake of fluids
 If duration of the competition is more than 60 min, take small amount of
carbohydrates at regular intervals( 10 to 20 min)
 Sports drinks may be beneficial during high intensity level activities

33. Sports Nutrition after the competition 33
 Necessary for proper recovery and to maintain energy level for the next day’s competition
 Intake of fluids
 Take some carbohydrates within 15 min after competition to start restoring glycogen
 Take Fruits, juice and sports drinks
 Meal within 2 hrs of competition containing 100- 200 gm carbohydrates and lean protein ( 20 gm
or more) to enhance muscle recovery
 Take Cheese, egg, milk and curd etc.
 After 2 hrs take a full balanced meal containing grains, rice, potatoes, cereals, vegetables, fruits
and protein
 2 gm carbohydrate/ Kg of body weight and 40 gm of proteins is recommended

34. Thanku
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