Transcript Chapter 2 Sports and Physical Wellness

Chapter 6: Sports &
Conditioning
Lesson 2: Sports & Physical
Wellness
BELL ACTIVITY
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You are a professional athlete competing in
the sport of your choice. Write down
everything you eat and drink on the day
before a big game or an important
competition.
Sports & Energy p. 154
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You already know that to maintain your
weight, you need to use the same number
of calories as you put into your body by
eating.
If you play sports, you will use more
energy.
Therefore, to maintain your weight, you will
need additional calories.
Sports & Energy…
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Not all sports require the same amount of
energy.
Figure 6.2 Sports and Energy Use
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High Energy Sports (Over 350)
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Cross-country skiing
Handball
Racquetball
Rope Jumping
Running
Soccer
Figure 6.2 Cont’d…
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Moderate-energy Sports (250-350)
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Aerobic Dancing
Badminton
In-line and ice-skating
Swimming
Tennis
Volleyball
Figure 6.2 Cont’d….
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Low-energy Sports (less than 250)
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Baseball and softball
Basketball (halfcourt)
Bowling
Golf
Gymnastics
Hiking
Judo and Karate
Sports and Nutrition, p. 155
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Whether or not you are active in sports, you
should have a balanced, nutritious diet.
Getting enough complex carbohydrates, proteins,
vitamins, and minerals – and not consuming too
much fat – is important for anyone.
If you play sports, however, you will need to keep
your body supplied with additional energy.
What to Eat, p. 155
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Eat plenty of complex carbohydrates. Fruits and
vegetables, pasta, and whole-grain breads will
provide your body with carbohydrates, a very
efficient source of energy, as well as fiber.
Get enough vitamins and minerals. Iron and
calcium. Iron helps to supply your muscles with
oxygen while you are exercising. (Red meat and
green leafy veggies). Calcium strengthens bones
and helps muscles work properly. (Dairy products,
salmon, and collard greens)
What to Eat Cont’d…
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Don’t load up on protein or fat. An athlete does not need
more protein or fats than a nonathlete. Eating 2-3 servings
from the meat, poultry, fish, dry beans, eggs and nuts group
daily will provide all the protein you need.
Eat breakfast. You’ll perform better if you’ve given your body
fuel to go on.
Drink plenty of water. 8 glasses are recommended each day
for most individuals. If you are playing a sport, raise that to 913 glasses of water. While engaging in sports, you lose more
water because you perspire. Dehydration is excessive loss of
water from the body. It can cause muscle cramps and
heatstroke, and it is also harmful to other body systems.
When to Eat, Figure 6.3 p. 156
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1. Before You Play – eat foods that are rich
in complex carbs (bananas, bagels, and
fruit juices)
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Eat about 1-2 hours before your game.
Drink plenty of fluids as well.
Doctors consider breakfast the most important
meal of the day.
When to Eat, cont’d….
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2. During Your Game
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Drink plenty of cool water, at least ½ cup every
20 minutes.
When to Eat, cont’d…
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3. After Your Game
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Eat a balanced meal with plenty of carbohydrates
but also some proteins and fats.
Make sure that the meal also replenishes
vitamins and minerals.
Continue to drink water and other liquids.
Preventing Injuries, p. 157
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Always warm up, stretch, and cool down.
Learn the proper techniques for your sport. For
example, when you throw a ball, avoid
overextending your elbow. When you land from a
jump, bend your knees.
If you get injured, don’t return to play until you’ve
been checked out by the coach, a trainer, or a
doctor.
Control your emotions. Getting angry may cloud
your judgement and cause you to get hurt or hurt
someone else.
Protective Equipment, Figure 6.4 p.
157
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Helmet
Face mask
Mouth guard
Throat guard
Padded chest protector
Wrist guards
Athletic cup
Knee pads and elbow pads
Shin guards
Proper athletic footwear
Avoiding Harmful Substances, p. 158
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You can build strength and endurance
safely with regular workouts and good
nutrition. Some people however, use
performance-enhancing drugs such as
anabolic steroids.
Anabolic steroids are synthetic compounds
that cause muscle tissue to develop at an
abnormally high rate.
Anabolic Steroids
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Have legitimate medical uses, such as treating some types of
cancer. It is illegal, however, to use them to improve athletic
performance. They are also very dangerous because of their
side effects:
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Acne
Weakening of tendons
Damage to cardiovascular system
Bone damage
Harmful effects on sexual characteristics, including growth of
facial hair in females and breast development in males
Mental and emotional effects – irritability, anxiety, suspicion,
aggression
Liver and brain cancers
Video
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Anabolic Steroids
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Anabolic Steroids 2