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Food log

Food log. Fill in todays food log in your Unit packet. Vocab: In groups of 2-3 pick up a mix and match activity Try to put matches together with no notes. We will correct together and then you will write down definitions. Shoulder ROM : rubric. Rubric: Which muscles do each motion?

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Food log

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  1. Food log • Fill in todays food log in your Unit packet.

  2. Vocab: • In groups of 2-3 pick up a mix and match activity • Try to put matches together with no notes. • We will correct together and then you will write down definitions

  3. Shoulder ROM : rubric • Rubric: • Which muscles do each motion? • Practice in LAB groups

  4. Nutrition Outline • Using your unit packets and reading pages from website, fill in nutrition outline The nutrients through Electrolyte Requirements. • This will be independent study • Review this 10 min a day

  5. Food log • Fill in todays food log in your Unit packet.

  6. My Plate Scavenger hunt • Using your Unit packet you will work in pairs to complete Scavenger hunt. • You will both need to fill out unit packets for studying purposes

  7. ChooseMyPlate : notes in Unit packet

  8. DO YOU KNOW???? • The six classes of nutrients • The definition of metabolism • Which nutrients provide fuel for energy • Two categories of fat

  9. ChooseMyPlate • 2010 Dietary Guidelines for Americans to help consumers make better food choices. • illustrates food groups using a familiar visual, a place setting. • ChooseMyPlate.gov

  10. ChooseMyPlate: Fruit • Key message: • Make half plate fruits and Veggies • How Much?? Girls 14-18 years old = 1 ½ cups** Boys 14-18 years old = 2 cups** What’s a cup?? http://www.choosemyplate.gov/fruit

  11. ChooseMyPlate: Vegetables • Key Message: Make half your plate fruits and vegetables. • How Much? Girls 14-18 years old= • 2½ cups** Boys 14-18 years old= • 3 cups** • What counts as a cup? http://www.choosemyplate.gov/vegetables

  12. ChooseMyPlate: Grains • Key Message:Make at least half of your grains whole grains • How much? Girls 14-18 years old = 6 ounce equivalents** 3 ounce equivalents(whole grain) Boys 14-18 years old= 8 ounce equivalents** 4 ounce equivalents(whole grain) What’s an ounce? http://www.choosemyplate.gov/grains

  13. ChooseMyPlate: Protein • Key message: Go Lean! • How much? Girls 14-18 years old = • 5 ounce equivalents** Boys 14-18 years old = • 6 ½ ounce equivalents** • What counts as ounce? USDA's MyPlate.gov - What counts as an ounce equivalent in the Protein Foods Group?

  14. ChooseMyPlate: Dairy • Key Message:Switch to fat-free or low-fat (1%) milk. • How much Girls 14-18 years old=3 cups Boys 14-18 years old = 3 cups • What Counts as cup? How to Count Dairy Servings - Food Groups - ChooseMyPlate.gov - USDA

  15. Shoulder ROM : rubric

  16. Nutrition vocab review

  17. Sports med 2 Nutrient Timing

  18. How Our Bodies Use Food as Fuel • It takes 24-48 hours to stock/restock the energy! • Digestion • Liquefied food is sent to the small intestine where its absorbed into the blood • Macronutrients: CHO, protein, fat • Micronutrients: vitamins, minerals • Phytonutrients: fiber, water

  19. How Our Bodies Use Food as Fuel • The CNS only runs on CHO! • Carbohydrate • All CHO is broken down into sugars & absorbed into blood as glucose • High intensity exercise= muscles use only glucose • Athletes consume high CHO to manufacture glycogen storing enzymes

  20. How Our Bodies Use Food as Fuel • Most whole/real food have a greater amino acid content than any supplement! • Protein • Cant be stored in large amounts, better to eat small amounts during each meal, than one large amount • Body prefers amino acids for growth, repair, and immune function instead of energy • High intake =excess fluid loss and make you nauseous • Amount needed is determined by weight, and sport • Bodies can’t use more than 2 g/kg of protein per day

  21. How Our Bodies Use Food as Fuel • Fat • Remains in the stomach longer, complicated to digest, not immediately ready for fuel • CHO is needed to burn fat • Dietary fat- needed for hormones, affects BP, inflammation and thickness of blood • Body fat- part of cell membranes, nerve sheaths, protect and insulate • Only burned for fuel during aerobic metabolism • Intramuscular fat burned at mod. intensity exercise lasting 2 hours.

  22. How Our Bodies Use Food as Fuel • Metabolism • Process by which nutrients are broken down and utilized as fuel • When energy is required fuel is metabolized

  23. How Our Muscles Use Food as Fuel • Anaerobic • Oxygen is not part of the metabolic process • Glucose = only fuel used • Glycolysis produces ATP as a by-product • ATP= true energy muscles use to contract • Creatine helps recycle ATP for more energy • Aerobic • Gives off more ATP energy, but you have to work at lower intensity • Some protein contributes but mostly fat and CHO used

  24. How Our Bodies Know When to Use Fuel through Hormones • Hormones = messengers produced by glands • Glands= direct changes to occur in body. • Changes can be anabolic (muscle building) OR catabolic (break down muscle) • Must have hormone homeostasis to use Fat, CHO & protein efficiently

  25. HORMONES: Anabolic • Testosterone: aids in muscle building • Stimulated by exercise, variable depending on type and intensity • High or low levels of fat content can negatively affect levels • Nutrient timing + Testosterone • Food (small meal of pro & cho) MAY help move testosterone from blood into muscle. Not know for sure

  26. HORMONES: Anabolic • Growth Hormone: • promotes muscle growth with uptake of amino acids and glucose + breaks down fat tissue • Stimulated by the hypothalamus. • Affecting factors: • Stress, sleep, age, gender • Factors that help release: • Sleep and protein

  27. HORMONES: Anabolic • Insulin: • Is released by pancreas after eating to bind with glucose from food intake. • Transports energy (glucose) from blood to muscles • Stored in muscles as glycogen

  28. HORMONES: Catabolic • Glucagon • Released when blood sugar is low and muscles need energy • Produced by pancreas, works opposite of insulin • signals liver, liver releases glycogen into the blood and goes where its needed (usually brain and CNS) • Considered catabolic because if no glycogen stored in liver it has to break down protein or fats to make new glucose.

  29. HORMONES: Catabolic • Epinephrine & Norepinephrine (catecholamines): make sure brain and muscles have fuel • Made by adrenal glands • Signal muscles to use glycogen for fuel, if that runs out they signal the liver to release glucose • job is to release fuel from food eaten before activity to keep you going

  30. HORMONES: Catabolic • Cortisol (stress hormone) • Produced by adrenal gland under stressful situations (ie: prolonged exercise) • Also used as an anti-inflammatory (activates cells) • Breaks down proteins from cells and turn them into amino acids then send them to liver to produce glucose • Works opposite insulin and decreases protein formation (bad for athletes). part of the muscle breakdown • Body should use food for fuel but will use Cortisol in emergency

  31. Shoulder ROM : rubric

  32. Food log • Fill in todays food log in your Unit packet.

  33. Timing Guidelines for Athletes • Aim for Consistency • Go for Quality • Tune in to Timing

  34. Nutrient Timing Principles for Athletes • Aim for Consistency…in fueling • Scheduled meals AND snacks… • don’t starve your body/brain • Decrease risk of injury • Keeps energy levels consistent • Even calories = balanced cholesterol, blood sugar, insulin and cortisol levels! • Go for Quality • Tune in to Timing

  35. Nutrient Timing Principles for Athletes • Aim for consistency • Go for Quality • Times around activity are for fueling. • Bars, gels, sports drinks • Meal times are for nutrition • Choose nutrient food: whole grain, fiber, protein, omega-3 fatty acids, fruits veggies • Tune in to Timing

  36. Nutrient Timing Principles for Athletes • Aim for consistency • Go for Quality • Tune in to Timing • It matters what, when and how much you eat See following slides

  37. Before Exercise • CHO • Taken 15 min before exercise spares glycogen depletion • Choose pure CHO foods • High glycogen + insulin = reduced cortisol  • Protein • Beneficial when taken with CHO before resistance training • Need more research • Fat • Slowly digested, do not eat close to exercise

  38. During Exercise • CHO • Intake improves performance in all types of exercise • Reduces risk of injury, and preserves protein • Consume a mixture of sugars in low concentrate in small quantities • Protein • Intake during resistance training is promising to reduce muscle tissue breakdown • More research needed • Fat • Not beneficial

  39. After Exercise • CHO • Restores energy, helps with immunity, decreases muscle breakdown • 2 hours post exercise = fastest rate of glycogen storage • Immediate recovery = High GI CHO 1-1.5 g/kg body weight, repeat in 2 hours • Protein • .1 to .2 g/kg body weight included in recovery food • Limits muscle tissue breakdown & promotes muscle building • Fat • Eat dietary fat at snacks & meals away from training.

  40. Shoulder ROM : rubric • Add stretches: • Hamstring • Table quad • Pectoralis major/minor

  41. Nutrition/Fitness Calculations Sports med 2

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