1. Nutrition and Your Personal Fitness
Chapter 4

2. BMR Lab
Basal Metabolic Rate: the rate at which oxygen is used by body cells, or the calculated equivalent heat production by the body, in a fasting subject at complete rest. Abbreviated BMR.
What does this mean?
How many calories your body burns in a state of complete rest.
Factors that affect the BMR
Age
Gender
Eating Habits (small meals throughout the day)
Eliminating Calories
Can reduce the BRM by percent

3. The Importance of Nutrition
Nutrients- substances in food that your body needs for energy, proper growth, body maintenance, and functioning.
Carbohydrates
Fats
Protein
Vitamins
Minerals
Water
Nutrition- the study of food and how your body uses the substances in food

4. Choosing Foods Wisely Dietary Guidelines Sugar Intake Aim for fitness
Build a healthy base
Choose Sensibly
Sugar Intake
In 2008 the average intake was 76.7 grams per day, which equals 19 teaspoons or 306 calories.
Men: 150 calories per day (37.5 grams or 9 teaspoons).
Women: 100 calories per day (25 grams or 6 teaspoons).
(One can of soda contains about 8 teaspoons)

5. Sugar Complications Tooth decay by promoting bacterial growth.
Increase risk of developing cavities
Contributes to elevated triglycerides, a type of fat in the blood that increases your risk of heart disease.
Type II Diabetes
Overfat (all complications that go along with that)
Sugar Clip
Study and How do we fix it?

6. Nutrition Label

7. Developing Healthful Eating Habits
The importance of eating breakfast:
Is breakfast the most important meal of the day?
Replace energy stores upon waking up
Improve mental performance
Maintaining healthy weight
Helps prevent overeating throughout the day
Snacking
Improves metabolic rate
Choose healthy snacks
Plan your snacks

8. Fuel for Performance
Pre-Event Meal: is the last full meal consumed prior to a practice session or the completion itself.
1 to 2 hours before
Fruit or vegetable juice
Fresh fruit (low fiber such as melon or plums)
2 to 3 hours before
Fresh fruit
Breads, bagels, English muffin
3 or more hours before
Low-fat yogurt
Baked potato
Peanut butter, lean meat, low-fat cheese
Pasta with tomato sauce

9. Nutrition and Peak Performance
When you play hard your body provides you with energy by burning calories.
Activity
Cal. Burned in 30 min.
Time to burn 230 Calories
Aerobics
211
33 min
Bicycling mph
158
44 min
Frisbee
106
66 min
Gardening
176
29 min
Running 9 min/mile
387
18 min
Skateboarding
39 min
Tennis doubles
33 mnin

10. Post-Event Eating: Restoration
Restoration: the process of rebuilding and refueling after activity
Phase 1: Drink Fluids
Water or sports drinks immediately after the event; continue for several hours
Phase 2: Have a Snack
As soon as possible after the event, within 30 min.
1.2 grams of carbs per lb.
.5 grams of protein per lb.
Phase 3: Eat a Meal
Two hours after competition: rich and carbohydrates and protein

11. Ephedrine
Ephedrine Story