3rd ESO. 2nd evaluation. IES La Vaguada

Part 1: Voley rules

1- A set (except the decisive 5th set) is won by the team that first scores 25 points with a minimum advantage of two. In case of a 24-24 draw, the game continues until a two-point advantage is achieved (26-24, 27-25, etc.).

2- The match is won by the team that manages to win three sets.

3- There must always be six players in play per team.

4- When the receiving team gains the right to take off, its players rotate a position clockwise. The order of rotation must be maintained throughout the set. When starting a new set, players can adopt the distribution they want.

5- The ball is "inside" when the contact of the ball with the ground occurs within the field including the delimitation lines. The ball is "outside" when the contact of the ball with the ground occurs completely outside the boundary lines.

6- Each team must play within their own field, hitting 3 times or less. The ball can, however, be recovered from beyond its field.

7- The ball can touch any part of the body (head, foot, etc.). It must be hit, not held and / or thrown.

8- A ball that crosses the net can touch it. Also if it is the serve.

9- At the time of the service hit, or take off for a suspended service, the server must not touch the court (including the baseline). It is forbidden to block the opponent's serve.

10- If two or more fouls are committed simultaneously by the two opponents, a double foul is committed and the play is repeated.

2. Nutrition concepts:

1-Diet: A diet is all the different types of food and drink that a person consumes.

2-Food: Food is any substance containing nutrients that can be taken into our body system.

3-Nutrients: A nutrient is the material needed by the cells of an organism to produce the energy used in the functions of growth, repair and reproduction, metabolism, among others. Nutrients are chemical substances in our food. The main nutrients are: carbohydrates, fats, proteins, minerals, vitamins.

3.1 Functions: Nutrients have a role in:
- providing energy
- repair and ensures normal body functions
- supports growth.

4-Carbohydrates: Carbohydrates supply the body with the energy it needs to function.
Chemical compound formed by carbon, hydrogen and oxygen. They are present in foods in different forms and percentages: complex carbohydrates (cereals, pulses, potato, etc.) and simple carbohydrates or sugars (honey, fruit, milk, etc.). They provide energy to the body.

4.1-Types: Carbohydrates are divided into two groups-simple carbohydrates and complex carbohydrates. Simple carbohydrates, sometimes called simple sugars, include fructose (fruit sugar), sucrose (table sugar), and lactose (milk sugar), as well as several other sugars. Fruits are one of the richest natural sources of simple carbohydrates. Complex carbohydrates are also made up of sugars, but the sugar molecules are strung.

5. Fats:

Fat is a lipid material of various types and characteristics, present almost exclusively in animal organisms. Fat is characterized by being composed of fatty acids and glycerin. Fats are composed of building blocks called fatty acids. There are three major categories of fatty acids-saturated, polyunsaturated, and monounsaturated. These classifications are based on the number of hydrogen atoms in the chemical structure of a given molecule of fatty acid.

5.1 Saturated fatty acids are found primarily in animal products, including dairy items, such as whole milk, cream, and cheese. The liver uses saturated fats to manufacture cholesterol. Therefore, excessive dietary intake of saturated fats can significantly raise the blood cholesterol level, especially the level of low-density lipoproteins (LDLs), or "bad cholesterol. ".

5.2 Polyunsaturated fatty acids are found in greatest abundance in corn, soybean, safflower, and sunflower oils. Certain fish oils are also high in polyunsaturated fats. Unlike the saturated fats, polyunsaturated fats may actually lower your total blood cholesterol level. In doing so, however, large amounts of polyunsaturated fats also have a tendency to reduce your high-density lipoproteins (HDLs)-your .good cholesterol."
5.3 Monounsaturated fatty acids are found mostly in vegetable and nut oils such as olive, peanut, and canola. These fats appear to reduce blood levels of LDLs without affecting HDLs in any way. However, this positive impact upon LDL cholesterol is relatively modest.

6. Protein:

                Protein is important for the growth and repair of the body’s cells and for building muscle.  It can also be used to provide energy. 

Dietary recommendations

20% Breakfast

10% Mid Morning Snack

35% Lunch

10% Afternoon snack

25% Dinner

In a diet of 2000 kilocalories

Recommended for a daily diet of 2000 kcal amount .
	Recommended for adults
Energy	2000 kcal amount
Total fat	No more than 70 g
Saturated fats	No more than 20 g
Carbohydrates	270 g
Total sugar	No more than 90 g
Protein	50 g
Fiber	At least 25 g
Salt	No more than 2.4 g