Healthy Performer

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Healthy performer

List the 7 food categories and
recommended portion size

Fruit Veg (5-9 Portions)

Grain and Potatoes (4-6 Portions)

Calcium-Rich Foods (2-4 Portions)

Protein Rich-Foods (2-4 Portions)

Healthy Fats (1-2 Portions)

Discretionary Calories (0-1 Portions)

• Fat Girls Can’t Produce Healthy Dancers

What are the 4 components of
food and drink capable of
producing energy:
• Carbohydrates
• Protein
• Fat
• Alcohol

• Where is fat stored on men and
• Women- hips and thighs (pear shaped)
Male- Mid section (Apple shaped)

• What are proteins broken down to?
• Amino Acids

• What brakes down alcohol?
• Only the liver has the specific enzymes to brake
down enzymes needed to break down alcohol.

Definition of ‘Metabolic
• The speed at which the biochemical
reactions of metabolism in living cells
take place to produce energy.

Draw an ATP molecule and the
breakdown if ATP
Adenosine Triphosphate. It is the
immediate compound source required
for muscular activity.

Performance time

Major Energy
System Involved


Less than 30 Seconds

ATP-PC System

100m sprint

30 to 90 Seconds

ATP-PC System Lactic
Acid System

200m-400m sprint

90 Seconds to 3

Lactic Acid System
Oxygen System


Over 3 Minutes

Oxygen System

Aerobics Class

Definition of ‘Fatigue’

• The inability to sustain a given
output or speed.

• What does Fibre do?
• Helps our digestive system work properly and modifies
the glycemic effect of a meal.

• Whats the difference between the soluble
and insoluble kind?
• Soluble- Slows the digestion of carbs, producing a
slower blood glucose rise. (Beans, lentils, rye, oats)
Insoluble- Absorbs water in the digestive tract,
making the food contents bulkier and helping to speed the
passage of food through the gut, and prevent
constipation. (whole-wheat pastas, rice, cereal)

• How many amino acids are there?
• 20, which combine in varies ways from different proteins

• How many of these can be made in the body by
other amino acids, cards and nitrogen?
• 12 (Non-essential amino acids)

• What are the other 8 called?
• Essential amino acids- meaning they must be supplied
in the diet.

Good sources of protein:
• Meat and Fish
• Dairy
• Nuts and Seeds
• Pulses
• Soya Products
• Grains and Cereals

• What is the guideline daily amount for
dancers in MT approximately?
• 1.5-2.5 liters per day (depending on activity)

• What’s a good way to make your own
sports drink?
• 25-50% dilutions work well to hydrate, preplace glycogen

and aid nutrient absorption. Much better than drinking
100% juice.

6 strategies for permanent fat loss:
• Exercise
• Bulk up
• Keep a Food Diary
• Eat Healthy Fats
• Eat more Fibre
• Set Realistic Goals

4 ways to increase metabolic rate:
• Exercise
• Eat a good breakfast
• Go for a walk after a meal
• Add muscle
• Get enough protein

Name the three different body
• Ectomorph- Naturally slim build, long
lean limbs
• Mesomorph- Muscular athletic build,
wide shoulders and slim hips
• Endomorph- Stocky, rounded build,
wide shoulders and wide hips.

Name the three stimulants you can
become addicted to?
• Sugar
• Nicotine
• Caffeine

• What is an ‘Antioxidant’?
• An enzyme in the blood that neutralizes free radicals and render them harmless.

• What are ‘Free Radicals’?
• Atoms or molecules with an unpaired electron and are
produced all the time in our bodies as a result of normal
metabolism and energy production.

• What is the relationship between the two?
• What increases free radical damage?
• Smoke, pollution, exhaust fumes, UV light radiation,
fried or BBQ food....