Health, Nutrition & Fitness
2 | Health, Nutrition & Fitness
Health, Nutrition & FitnessNutrition
Fruit & Vegetables
Bread, Rice, Potatoes, PastaStarchy foods.
Meat, Fish, Eggs, BeansNon-dairy sources of protein.
Milk & Dairy Foods.
Foods and drinks high in fat and/or sugar.
3 | Health, Nutrition & Fitness
Health, Nutrition & FitnessThe Eatwell Plate
4 | Health, Nutrition & Fitness
Health, Nutrition & FitnessNutrition
Some simple rules that can go a long way to improving your diet.
• Eat at least 5 portions of vegetables per day
• Eat 2 to 3 portions of fruit per day
• Avoid simple sugars
• Include a protein source with each meal.
• Avoid processed foods.
5 | Health, Nutrition & Fitness
Health, Nutrition & FitnessFitness & Performance
6 | Health, Nutrition & Fitness
Health, Nutrition & FitnessFitness & Performance
7 | Health, Nutrition & Fitness
Health, Nutrition & FitnessFitness & Performance
An improved level of fitness can make
competing considerably easier.
8 | Health, Nutrition & Fitness
Health, Nutrition & FitnessFitness & Performance
9 | Health, Nutrition & Fitness
Health, Nutrition & FitnessDeveloping Fitness
Aerobic Endurance
10 | Health, Nutrition & Fitness
Health, Nutrition & FitnessDeveloping Fitness
Anaerobic Endurance
11 | Health, Nutrition & Fitness
Health, Nutrition & FitnessDeveloping Fitness
Muscular Strength
12 | Health, Nutrition & Fitness
Health, Nutrition & FitnessDeveloping Fitness
Strength & Power
13 | Health, Nutrition & Fitness
Health, Nutrition & FitnessDeveloping Fitness
Power & Agility
14 | Health, Nutrition & Fitness
Health, Nutrition & Fitness
Flexibility
15 | Health, Nutrition & Fitness
Health, Nutrition & Fitness
Get Advice
16 | Health, Nutrition & Fitness
Health, Nutrition & Fitness
Be Specific
17 | Health, Nutrition & Fitness
Health, Nutrition & FitnessHydration
75% Of Your Body Weight Is Water
We Lose Water: • In Expired Air
• When We Go To The Toilet
• When We Sweat
18 | Health, Nutrition & Fitness
Health, Nutrition & FitnessHydration
Low levels of dehydration …
… can affect your performance
19 | Health, Nutrition & Fitness
Health, Nutrition & FitnessHydration
A loss of 2% bodyweight (from sweating)
Is believed to reduce performance by 10-20%
20 | Health, Nutrition & Fitness
Health, Nutrition & FitnessHydration
A loss of 3-5%
Can impair reaction time, judgement, concentration and decision-making.
21 | Health, Nutrition & Fitness
Health, Nutrition & Fitness
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