Transcript Physical Fitness and Activity

Physical Fitness and Activity
Chapter 9
Monday Nov 4
Classwork:
Do Now:
Complete & Discuss 1. Which nutrients
Super Size Me
provide the body
with energy?
Complete Chap 8
vocab and outlines 2. What is ‘gastric
in the WB
bypass surgery’?
Focus:
Your current eating
and physical activity
habits can effect
your health later in
life.
Fast food will make you fat
=
Fast food will make you fat
Monday
Classwork:
Do Now:
Complete & Discuss 1. Which nutrients
Super Size Me
provide the body
with energy?
Complete Chap 8
Carbohydrates
vocab and outlines
and fats
in the WB
2. What is ‘gastric
bypass surgery’?
A procedure to
reduce the size of
a person’s
stomach; usually
for weight loss.
Focus:
Your current eating
and physical activity
habits can effect
your health later in
life.
Tuesday Nov 5
Classwork:
Do Now:
1. What is
glycogen?
Focus:
Promotion of
– Complete Chap 8 in 2. What is the best physical fitness,
your Workbook
activity and good
way to keep
Fast food glycogen
will make
sick
(Chap 10)
levelsyou nutrition
establishes lifelong
elevated
wellness.
throughout the
day?
Tuesday
Do Now:
1. What is
Classwork:
glycogen?
Stored
– Complete Chap 8 in
carbohydrate
your Workbook
waiting to be
(Chap 10)
used by the
muscles.
2. What is the best
way to keep
glycogen levels
elevated
throughout the
day? Eat a
healthy
breakfast.
Focus:
Promotion of
physical fitness,
activity and good
nutrition
establishes lifelong
wellness.
Wednesday
Classwork:
Do Now:
1. List four
• Eating for Peak
components of
Performance ppt
physical fitness.
and notes
2. List the three
• Workbook time
stages of
exercise.
Focus:
Your current eating
and physical activity
habits can effect
your health later in
life.
Wednesday
Classwork:
Do Now:
1. List four
• Eating for Peak
components of
Performance ppt
physical fitness.
and notes
Strength,
flexibility,
• Workbook time
endurance and
body
composition
2. List the three
stages of
exercise. Warmup, work out,
cool down.
Focus:
Your current eating
and physical activity
habits can effect
your health later in
life.
EATING FOR PEAK
PERFORMANCE
Nutrition for Athletes
The Basics
Healthful eating and proper training are
important for sports performance and overall
well-being.
Choosing the right fuel, in the form of food, is an
integral of the performance equation.
Building Blocks
The nutrients your body needs for optimum
performance can be can be sorted into macro
and micro nutrients.
Macro nutrients provide fuel and are needed in
larger amounts. (protein, carbohydrates, fats)
Micro nutrients maintain proper body function
and are needed in smaller amounts (vitamins
and minerals).
‘Super’ macro nutrient – WATER!!!! (64 oz/day).
Carbohydrates
• Your body prefers this as fuel source.
• 65% of calories should come from complex
carbohydrates.
• Milk yogurt, fruit, starchy vegetables, whole
grain breads, cereals, pastas and rice.
Proteins
• Helps grow and maintain muscle mass and
tissue.
• Quickens muscle recovery.
• 15% of total calories should come from lean
sources of protein.
• Milk, yogurt, cheese, nuts, poultry, fish and
lean beef.
Fat
•
•
•
•
•
Fat is needed as a source of energy.
Unsaturated fat is best.
Used during low-intensity activity.
Vegetable oil, nuts, fish.
Limit your intake of fat from animal sources.
Vitamins
• Vitamins A,D,C,E,K and the B’s help your body
process carbohydrates into energy.
• The best way to get vitamins is to eat a diet
that includes all food groups.
• Your body needs 40+ nutrients each day to
perform at its peak.
Minerals
• Helps form structures such as bones and
muscles.
• Used to perform many bodily functions from
thought to digestion to muscle contractions.
• The best way to get vitamins is to eat a diet
that includes all food groups.
• Your body needs 40+ nutrients each day to
perform at its peak.
Water
• 65-70% of body weight is water.
• Flushes out toxins from blood and digestion.
• Needed for all bodily functions – especially
muscle contractions
• 8 glasses per day to stay hydrated.
Eating Tips
• Choose nutrient dense foods that are
necessary for athletic performance.
• Variety
• Moderation
• Balance
Choose these!
• Choose a variety of fruits and veggies.
• Choose lean meats and low fat or fat free milk
products
• Choose whole foods and whole grains - whole
foods are foods that are unprocessed and unrefined, or
processed and refined as little as possible before being
consumed.
• Choose water over sodas
High Performance Foods on the Go
• Carbohydrates rule as fuel!
• The list on page 4 gives healthy easy to fix
suggestions
• Busy life? Check out the ‘Tips for the road’
• No need for supplements if you eat a variety
of whole, healthy foods from all the food
groups each day!
Fluid
• Water is the most
nutrient for active
• As you lose water
will see and feel
strength and
• Loss of 25%
facts
important
people!
(sweat) you
a decrease in
endurance.
of energy!
Follow these suggestions:
• 8-10 cups of water daily
• 2 cups (16 oz) two hours before
practice/competition/activity
• 1-2 cups 15 minutes before
practice/competition/activity
• ½ - 1 cup every 15 minutes during
practice/competition/activity
• 3 cups after practice/competition/activity for
each pound lost during
Fuel for Training and Competition
• It is important to decrease food intake during
the off-season since you are not exercising as
much.
• Teens can need as much as 3400 calories
during season (vigorous training and
competition) and as little as 2800 in the offseason recovery.
Fuel for Exercise
• Timing of meals is important to guarantee
optimum use of nutrients.
• Have your last pre-competition meal 2-4 hours
before exercise.
• Focus on carbohydrates and fluids for your
pre-event meal.
• Pre-competition meals examples on page 7.
Thursday
Classwork:
FITNESS STATIONS
1) Sports, Foods and
Fitness Too game
2) Abdominal muscle
and upper body
strength and
endurance
assessment – record
results in your
agenda
3) Review WS #33
4) Complete all WB
work through Chap 8
Do Now:
1. List four bullet
points for
effective sports
conditioning.
2. Anaerobic or
aerobic?
Rugby
Sprinting
Jumping rope
Focus:
Promotion of
physical fitness,
activity and good
nutrition
establishes lifelong
wellness.
Thursday
Classwork:
FITNESS STATIONS
1) Sports, Foods and
Fitness Too game
2) Abdominal muscle
and upper body
strength and
endurance
assessment – record
results in your
agenda
3) Review WS #33
4) Complete all WB
work through Chap 8
Do Now:
1. List four bullet
points for
effective sports
conditioning.
Frequency,
intensity,
duration, order.
2. Anaerobic or
aerobic?
Rugby
Sprinting
Jumping
rope
Focus:
Promotion of
physical fitness,
activity and good
nutrition
establishes lifelong
wellness.
Abdominals & upper body muscle strength and
endurance assessment (p. 224)
1. Team up with a partner,
2. Go to a spot on the mats in the hall,
3. One partner assumes the curl-up/push-up position,
while the other holds their feet firmly on the floor,
4. Time and count total curl-ups/push-ups for one minute,
5. Then switch partners,
6. Record results in your agenda.
7. Repeat process for the push-up
Assessment.
Friday
Classwork:
Nutrition and
Fitness Unit Test
Do Now:
1. You will need a
pencil and a
blank piece of
notebook
paper.
2. Please sit
quietly.
Focus:
Your current eating
and physical activity
habits can effect
your health later in
life.
HMS
Monday
Classwork:
Do Now:
1.
• Grade the Nutrition
and Fitness Unit Test
• Unit 5 Intro ‘Family
Life and
Relationships’
• Catch up
List the four core
ethical values:
Focus:
Your social health is
very important to your
overall health and
wellness.
HMS