eating_to_win__activity__diet_and_weight_control

Eating to win: activity, diet and weight control E112_3 Eating to win: activity, diet and weight control Page of 64 24th April 2018 Eating to win: activity, diet and weight control About this free course This OpenLearn course provides a sample of level study in www.open.ac.uk/courses/find/sport This version of the content may include video, images and interactive content that may not be optimised for your device You can experience this free course as it was originally designed on OpenLearn, the home of free learning from The Open University – www.open.edu/openlearn/health-sports-psychology/eatingwin-activity-diet-and-weight-control/content-section-0 There you’ll also be able to track your progress via your activity record, which you can use to demonstrate your learning Copyright © 2017 The Open University Intellectual property Unless otherwise stated, this resource is released under the terms of the Creative Commons Licence v4.0 http://creativecommons.org/licenses/by-ncsa/4.0/deed.en_GB Within that The Open University interprets this licence in the following way: www.open.edu/openlearn/about-openlearn/frequentlyasked-questions-on-openlearn Copyright and rights falling outside the terms of the Creative Commons Licence are retained Page of 64 24th April 2018 Eating to win: activity, diet and weight control or controlled by The Open University Please read the full text before using any of the content We believe the primary barrier to accessing high-quality educational experiences is cost, which is why we aim to publish as much free content as possible under an open licence If it proves difficult to release content under our preferred Creative Commons licence (e.g because we can’t afford or gain the clearances or find suitable alternatives), we will still release the materials for free under a personal end-user licence This is because the learning experience will always be the same high quality offering and that should always be seen as positive – even if at times the licensing is different to Creative Commons When using the content you must attribute us (The Open University) (the OU) and any identified author in accordance with the terms of the Creative Commons Licence The Acknowledgements section is used to list, amongst other things, third party (Proprietary), licensed content which is not subject to Creative Commons licensing Proprietary content must be used (retained) intact and in context to the content at all times The Acknowledgements section is also used to bring to your attention any other Special Restrictions which may apply to the content For example there may be times when the Creative Commons Non-Commercial Sharealike licence does not apply to any of the content even if owned by us (The Open University) In Page of 64 24th April 2018 Eating to win: activity, diet and weight control these instances, unless stated otherwise, the content may be used for personal and non-commercial use We have also identified as Proprietary other material included in the content which is not subject to Creative Commons Licence These are OU logos, trading names and may extend to certain photographic and video images and sound recordings and any other material as may be brought to your attention Unauthorised use of any of the content may constitute a breach of the terms and conditions and/or intellectual property laws We reserve the right to alter, amend or bring to an end any terms and conditions provided here without notice All rights falling outside the terms of the Creative Commons licence are retained or controlled by The Open University Head of Intellectual Property, The Open University Page of 64 24th April 2018 Eating to win: activity, diet and weight control Contents  Introduction  Learning outcomes  Physical activity and dieting  Physical activity and appetite  Fitness and fat metabolism  Diet, exercise and cholesterol  Eating for performance; before, during and after exercise   5.1 The role of the glycaemic index  5.2 Eating before exercise  5.3 Eating during exercise  5.4 Eating post-exercise Hydration: water and sports drinks  6.1 Water intake  6.2 Hydration before, during and after exercise  6.3 Sports drinks  Conclusion  Keep on learning  References  Acknowledgements Page of 64 24th April 2018 Eating to win: activity, diet and weight control Introduction View description - Uncaptioned figure Welcome to this free course; Eating to win: activity, diet and weight control This subject has become a hot topic for the general public because of its importance for good health It is also a key consideration for athletes needing to optimise their training and performance This course will explore the links between physical activity, diet and weight control through a range of interactive activities and resources You will compare physical activity and dieting as weight control methods and discuss the relative benefits of physical activity for weight management You will also look at the importance of effective nutrition and hydration before, during and after exercise; Page of 64 24th April 2018 Eating to win: activity, diet and weight control because what you eat and drink can have a significant effect on sport and exercise performance This OpenLearn course provides a sample of level study in Sport You might be particularly interested in the Open University course E117 Introduction to sport and fitness Page of 64 24th April 2018 Eating to win: activity, diet and weight control Learning outcomes After studying this course, you should be able to:  recognise the importance of physical activity in weight management  compare physical activity and dieting as weight control methods  understand the importance of pre, during and postexercise nutrition and hydration Page of 64 24th April 2018 Eating to win: activity, diet and weight control Physical activity and dieting Figure An exercise bike fitness class View description - Figure An exercise bike fitness class There is a clear relationship between regular participation in physical activity and healthy measures of body composition and body fat However, the number of people participating in adequate levels of physical activity remains relatively low For example, in England just 60% of adults participate in the recommended 150 minutes of moderate physical activity each week (Sport England, 2016a) and only around 40% of men and 30% of women participate in sport, at moderate intensity, for at least 30 minutes on one or more days a week (Sport England, 2016b) According to Weinberg and Gould (2015) the main reasons given by adults for not participating in physical activity are lack of time, Page 10 of 64 24th April 2018 Eating to win: activity, diet and weight control sodium in the drink because it helps to maintain blood sodium levels and promotes the retention of water in the body Back to Session Activity Page 50 of 64 24th April 2018 Eating to win: activity, diet and weight control Uncaptioned figure Description The image shows fruit and vegetables, a water bottle, a dumbbell, a kettlebell and a tape measure Back to Figure Page 51 of 64 24th April 2018 Eating to win: activity, diet and weight control Figure An exercise bike fitness class Description The image shows a group of women participating in a fitness session on exercise bikes Back to Session Figure Page 52 of 64 24th April 2018 Eating to win: activity, diet and weight control Figure Physical Activity Infographic (Department of Health, 2011) Description The infographic shows the physical activity benefits for adults and older adults The benefits shown include health, improved sleep, healthy weight, stress management and quality of life It also shows that physical activity reduces the chance of diseases including Type diabetes, cardiovascular disease, falls, depression and dementia, joint and back pain and cancers The infographic shows that you should be active by participating in 75 minutes of vigorous activity (e.g running, sport and climbing stairs) or 150 minutes of moderate activity (e.g walking, cycling and swimming) each week It shows that to keep your muscles, bones and joints strong you should sit less (e.g in front of TV, on sofa, at computer), build strength (e.g gym, yoga, carry bags) and improve balance (e.g dance, tai chi, bowls) to reduce the chance of falls You should participate in activities which build strength and improve balance days per week Back to Session Figure Page 53 of 64 24th April 2018 Eating to win: activity, diet and weight control Figure It’s time to eat Description The image shows people sitting round a table eating a range of healthy foods Back to Session Figure Page 54 of 64 24th April 2018 Eating to win: activity, diet and weight control Figure Blood glucose levels over time in response to low and high GI food Description The interactive figure shows a line graph with blood glucose levels on the vertical Y axis and Time/hours (up to hours) on the horizontal X axis The graph shows a red line for High GI food and a yellow line for Low GI food The red High GI line rapidly rises and peaks at around 30 minutes and then drops rapidly The yellow Low GI line slowly rises towards around 45 minutes and then slowly drops towards hours When clicking on the High GI and Low GI lines the following explanations are revealed: High GI -The red line on the graph shows that when high GI foods are eaten, they are rapidly digested and absorbed into the bloodstream This in turn causes rapid changes in the individual’s energy levels, initially feeling full of energy as the glucose floods the bloodstream, then feeling tired and lethargic once it has been removed from the bloodstream The consumption of high GI foods post-exercise can be important to rapidly replenish energy stores Low GI - The yellow line on the graph shows that when low GI foods are eaten, they are slowly digested and absorbed into the bloodstream Low and moderate GI foods lead to a gradual rise in blood sugar level Having stable blood glucose levels makes us feel less hungry and more energised over the length of the day, rather than experiencing energy peaks and troughs The Page 55 of 64 24th April 2018 Eating to win: activity, diet and weight control consumption of low GI foods is therefore beneficial for appetite and weight management and before exercise to promote sustained energy release Back to Session MediaContent Page 56 of 64 24th April 2018 Eating to win: activity, diet and weight control Figure Carbohydrate intake guidelines during exercise (adapted from Jeukendrup, 2014) Description The figure shows three columns (Duration of exercise, Amount of carbohydrate needed, and Recommended type of carbohydrate) The figure depicts that for 30-75 minutes of exercise small amounts of mouth rinse of single or multiple carbohydrates should be consumed For 1-2 hours of exercise 30g/hour of single or multiple transportable carbohydrates should be consumed For 2-3 hours of exercise 60g/hour of single or multiple transportable carbohydrates should be consumed For exercise of greater than 2.5 hours duration 90g/hour of multiple transportable carbohydrates only should be consumed Back to Session Figure Page 57 of 64 24th April 2018 Eating to win: activity, diet and weight control Figure Water intake and loss Description This interactive figure shows a watery image of the human body in the centre Water intake is shown on the left resulting from eating foods, drinking liquids and metabolic water This is indicated with arrows pointing to the human body in the centre Water loss is shown on the right resulting from perspiration, respiration, urine and faeces This is indicated with arrows pointing away from the human body When clicking on the different parts of the human body, the symptoms of dehydration are revealed Back to Session MediaContent Page 58 of 64 24th April 2018 Eating to win: activity, diet and weight control Figure Hydrating before exercise Description The image shows a woman on a beach getting ready to exercise with a water bottle next to her Back to Session Figure Page 59 of 64 24th April 2018 Eating to win: activity, diet and weight control Figure Staying hydrated Description The image shows a male cyclist on a bike drinking from a bottle Back to Session Figure Page 60 of 64 24th April 2018 Eating to win: activity, diet and weight control Figure 10 Rehydration after exercise Description The image shows a man sitting on some steps after exercise and drinking from a bottle Back to Session Figure Page 61 of 64 24th April 2018 Eating to win: activity, diet and weight control Figure 11 Hypotonic sports drink Description The image shows a green bottle with the word hypotonic inside Back to Session Figure Page 62 of 64 24th April 2018 Eating to win: activity, diet and weight control Figure 12 Hypertonic sports drink Description The image shows an orange bottle with the word hypertonic inside Back to Session Figure Page 63 of 64 24th April 2018 Eating to win: activity, diet and weight control Figure 13 Isotonic sports drink Description The image shows a blue bottle with the word isotonic inside Back to Session Figure Page 64 of 64 24th April 2018