1. Physical Fitness and Activity Chapter 9

2. Fast food will make you fat Classwork: Complete & Discuss Super Size Me Complete Chap 8 vocab and outlines in the WB Do Now: 1.Which nutrients provide the body with energy? 2.What is ‘gastric bypass surgery’? Focus: Your current eating and physical activity habits can effect your health later in life. Monday Nov 4 = Fast food will make you fat

3. Classwork: Complete & Discuss Super Size Me Complete Chap 8 vocab and outlines in the WB Do Now: 1.Which nutrients provide the body with energy? Carbohydrates and fats 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. Monday

4. Fast food will make you sick Classwork: – Complete Chap 8 in your Workbook (Chap 10) Do Now: 1.What is glycogen? 2.What is the best way to keep glycogen levels elevated throughout the day? Focus: Promotion of physical fitness, activity and good nutrition establishes lifelong wellness. Tuesday Nov 5

5. Classwork: – Complete Chap 8 in your Workbook (Chap 10) Do Now: 1.What is glycogen? Stored carbohydrate waiting to be 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. Tuesday

6. Classwork: Eating for Peak Performance ppt and notes Workbook time Do Now: 1.List four components of physical fitness. 2.List the three stages of exercise. Focus: Your current eating and physical activity habits can effect your health later in life. Wednesday

7. Classwork: Eating for Peak Performance ppt and notes Workbook time Do Now: 1.List four components of physical fitness. Strength, flexibility, endurance and body composition 2.List the three stages of exercise. Warm- up, work out, cool down. Focus: Your current eating and physical activity habits can effect your health later in life. Wednesday

8. EATING FOR PEAK PERFORMANCE Nutrition for Athletes

9. 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.

10. 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). WATER!!!! ‘Super’ macro nutrient – WATER!!!! (64 oz/day).

11. 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.

13. 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.

14. 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.

15. 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.

16. 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.

17. 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.

18. Eating Tips Choose nutrient dense foods that are necessary for athletic performance. Variety Moderation Balance

20. 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

22. 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!

23. Fluid facts Water is the most important nutrient for active people! As you lose water (sweat) you will see and feel a decrease in strength and endurance. Loss of 25% of energy!

24. 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

25. 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 off- season recovery.

26. 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.

27. 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

28. 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. 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

29. 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.

30. 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. Friday HMS

32. Classwork: Grade the Nutrition and Fitness Unit Test Unit 5 Intro ‘Family Life and Relationships’ Catch up Do Now: 1.List the four core ethical values: Focus: Your social health is very important to your overall health and wellness. Monday HMS