Book Assignment (pg. 381) What are the ten physical activity – related injuries you can avoid (Define each)? Describe each injury

Eating Energy and ATP Objectives: The will understand the importance of good nutrition The student will understand the correlation between eating and exercise performance The student will define and understand the sources of ATP Sols: 9.1, 9.1a, 9.1b, 9.1d, 9.1f, 9.1h: 9.2, 9.2a, 9.2c, 9.4, 9.4a, 9.4b

Eating and Exercise Time it right to maximize your workout When you eat and what you eat can affect your exercise performance and the way you feel while you're exercising. Eat too much can cause you to feel sluggish and cramp – That is because your muscles and your digestive system are competing with each other for energy resources Eat too little and you may experience low blood sugar levels that make you feel weak, faint or tired and your mental abilities may be affected.

Principles of Eating Eat a Healthy Breakfast – If you plan to exercise within an hour after breakfast, eat a smaller breakfast or drink something to raise your blood sugar. Time Your Meals Based on Their Size - Eat large meals three to four hours before exercising. Smaller meals two to three hours before exercising. A small snack (banana) is ok right before you exercise. Don’t Skip Meals - Skipping meals may cause low blood sugar. Eat After Your Workout – To help your muscles recover and to replace their glycogen stores, eat a meal that contains both protein and carbohydrates within two hours of your exercise session.

Getting the Right Fuel for Your Best Performance Carbohydrates: Your Body’s Chief Source of Fuel You’ll Feel better when you exercise if you eat foods high in Carbohydrates (Complex) and low in fat. Your body stores excess carbohydrates as Glycogen Your muscles use stored Glycogen when needed for energy.

Glycogen is the molecule that functions as the secondary short-term energy storage in animal cells Muscle cell glycogen appears to function as an immediate reserve source of available glucose for muscle cells. Glucose (Glc), a monosaccharide (or simple sugar) also known as grape sugar, blood sugar, or corn sugar, is a very important carbohydrate

Good Carbohydrate Sources Complex Carbohydrates are basically those in wholegrain form such as wholegrain breads, oats, muesli and brown rice. Complex carbs are broken down into glucose more slowly providing a gradual steady stream of energy throughout the day. All carbohydrates are broken down to glucose to produce the energy molecule ATP (adenosinetriphosphate).

Fiber and Fructose High-fiber foods such as beans and lentils, bran cereals and fruit may cause gas or cramping. Simple sugar may increase the tendency for diarrhea. Fructose is also an empty calorie which provide little to no energy for the body.

Protein and Fats: Important but Not Your Bodies Top Fuel Choice Protein isn’t your body’s food of choice for Fueling Exercise Plays a major role in muscle repair and growth (i.e. meat, dairy, nuts). Fats can provide fuel for your muscles during exercise. Especially for endurance athletes. Try to get most of your fat from unsaturated sources such as: nuts, fish and vegetable oils.

Water To Be Discussed

Adenosine Triphosphate The three sources of ATP

ATP Stores The body stores a small amount of ATP The body can depend on these stores for up to 10 seconds! Sprinting and weightlifting

Carbohydrate Store (glycogen- secondary) ATP is produced at a high rate from carbohydrate stores within the muscle Body can on these stores for only 1- 3 minutes 400 - 800 meter run By-product is lactic acid

Oxygen System Uses fatty acids to produce ATP The oxygen system is the main provider of ATP in events lasting more than 3 minutes Marathon / THE MILE RUN The body supply of fats and carbohydrates for exercise are more than enough for 5 continuous days of exercise