Body Maintenance

Body Maintenance

1. Diet

   • what to eat
     • food types
       • protein
         • muscle,tissue development and repair
         • lack of strengh, increase risk of injury
       • Carbohydrates
         • slow release energy
         • 50%-60% of food intake
         • fatigue, weakness, headaches,anxiety, poor coordination
       • Fats
         • feeling full
         • high energy source
           • fast release energy
         • can harm cardiovascular system
           • clog up arteries
           • harm hearts
           • heart disease/heart attack
         • high cholesterol
       • Vitimins
         • proper body functioning
         • lack of Vit.D
           • softening of bones
         • lack of Vit.C
           • scurvy
         • too much of Vit.A
           • harm eyesight
         • too much Vit.D
           • upsets metabolism
       • Minerals
         • producing enzymes and hormomnes
           • control functions
         • lack of iron
           • anaemia
         • lack of iodine
           • low metabolic rate
           • weight loss
           • weight agin
         • lack of calcium
           • brittle bones
       • Water
         • tea,coffee and alcohol increase fluid loss
         • physiologocal process
           • sweat
           • maintain blood volume
           • flush waste from kidneys
         • drink lots
         • dehydration
         • muscle fatigue
         • cramp
         • injury
         • exhaustion
     • 1500 calories a day
       • for normal body functions & minimum exercise
       • dancers need more like 2000
     • fat can be reduced through exercise and diet reduction
       • not cut completly
   • when to eat
     • not directly before exercise
       • digestion increase blood flow to digestive system
         • reduced blood flow to muscles
     • before a show a small meal 2 hours before
       • carbohydrates good for slow release energy
     • avoid sugary substances for long periods of exercise
       • glucose levels peak and then fall
         • fatigue
           • injury
   • Dieting
     • starvation diets
       • dehydrahtion
       • long term damage to tissue & functions
     • best way to lose weight is calorie control and regular aerobic exercise
       • burns stored fat to provide energy
     • losing weight is a long term process
       • depends on personal metabolic rate
       • exercise can cause weight gain
         • increased muscle
     • eating disorders
       • anorexia
         • self strvation
       • bulimia
         • binge eating and vomiting
       • problems with menstrual cycle
       • osteoporosis
         • thinning of bones
   • How to eat
     • balanced diet
     • stay hydrated always
     • always eat enough food to give required energy for exercise
   • Main aim
     • maximum energy
     • minimum body fat
     • enough variety to ensure efficient body functions and so avoid injury

2. Stress

3. Exercise