1. Sports Performance Mr. PerizzoloHoly Cross Collegiate Phys. Ed.

2. WHAT ARE WE LEARNING TODAY?  SLO:  B9-6  Analyze and explain the effects that nutrition, fitness and physical activity have on body systems before, during and after exercise.  What does this mean?

3. BASIC NUTRITION  How do you know what is in the food that you are eating?  How can you measure your nutrition?  Food Guide  What to eat and how much?  Technology?  Nutrition and Activity Apps

4. YOUR PERSONAL GUIDE  I would like for everyone to take a nutrition guide and evaluate on average, how many portions of the food groups you are getting right now.  After you are finished this, please make changes to your nutritional guide to create a healthier program.  Now factor in physical activity. This means you will need to add the amount of caloric intake in your plan, per day.

5. IS THIS DIFFERENT FOR EACH INDIVIDUAL?  The short answer is yes.  Each person, depending on body type, height, weight, activity level, metabolism, and nutrition, will have a different caloric intake per day.  To find out what yours is, go to http://www.livestrong.com/thedailyplate/http://www.livestrong.com/thedailyplate/  This will also differ depending on your goals for specific, individual training or living.

6. BODY MASS INDEX (BMI)  “For children and teens, BMI ranges above a normal weight have different labels (overweight and obese). Additionally, BMI ranges for children and teens are defined so that they take into account normal differences in body fat between boys and girls and differences in body fat at various ages.” (Centres for Disease Prevention and Control, 2012)

7. BODY FAT PERCENTAGE ““Essential fat” is the minimum amount of fat necessary for basic physical and physiological health. There is a lot of controversy over what amount of body fat is optimal for overall health. A research paper by Gallgher et. al. in the American Journal of Clinical Nutrition (2000) came to the conclusion that certain low body fat ranges are “underfat”, which implies “unhealthy”. According to this research paper, men who are between 20-40 years old with under 8% body fat are considered “underfat”, whereas a “healthy” range is described as between 8-19%. For women in this same age group, any level under 21% is “underfat” and 21-33% is considered “healthy”.” (Perry, 2010)

8. BODY FAT PERCENTAGE BASED ON SEX

9. TARGET HEART RATE  “The optimum heart rate at which you should train in order to get an effective workout.” (Ontario Ministry of Health and Long-Term Care, 2011)

10. TARGET HEART RATE

11. TASK 1  Go to http://www.hc-sc.gc.ca/fn-an/food-guide-aliment/index-eng.phphttp://www.hc-sc.gc.ca/fn-an/food-guide-aliment/index-eng.php  Click on the “Create My Food Guide” link.  Create your own food guide suited to you.

12. IS THIS INFORMATION CORRECT?  Are there any biases within the food guide?  What do you think is the most important?  What could be some different opinions?  Is there a quick easy answer to proper nutrition?  What food groups do you think are the most important?

13. TASK 2  Go to http://www.hc-sc.gc.ca/fn-an/label-etiquet/nutrition/cons/index- eng.phphttp://www.hc-sc.gc.ca/fn-an/label-etiquet/nutrition/cons/index- eng.php  Define the following terms on the Nutritional Information Guide:  Amount  % Daily Value  Calories  Saturated and Trans Fat  Cholesterol  Carbohydrates  Fiber  Sugars  Protein

14. TASK 3  Go to http://www.hc-sc.gc.ca/fn-an/index-eng.phphttp://www.hc-sc.gc.ca/fn-an/index-eng.php  Research and select 3 things that you could possibly do to improve your eating habits.

15. TASK 4 1. Go to http://www.livestrong.com/tools/http://www.livestrong.com/tools/ 2. Calculate (Remember these are approximate, not exact figures) 1. Calories Per Day 2. BMI 3. Body Fat Percentage 4. Target Heart Rate 3. Make a weekly meal plan for you based on the active days versus the inactive days. 1. This should cover 3 meals per day and 2 snacks at least. 2. When finished, submit this plan to Mr. Perizzolo.

16. TASK 4 CONTINUED  Your plan must incorporate  Your daily recommended caloric intake.  Your calorie totals for each item you eat or drink.  Serving size of what you are eating.  *Note: Do not change your eating habits, just start recording what you are eating. To find out serving sizes, and ingredients, you may have to ask your parents if you are not entirely sure what is in the recipe. Please do the best that you can to keep things as accurate as possible.

17. NUTRITION RUBRIC

18. WHY IS THIS IMPORTANT  General Health  Optimal Performance  Recovery  Healing  Growth  Aging

19. REFERENCES  Definining Overweight and Obesity. (2010, June 21). In Centrers for Disease Control and Prevention. Retrieved January 23, 2012  Perry, M. (2010, August 3). Ideal Body Fat Percentage Chart: How Lean Should You Be?. In Builtlean. Retrieved January 23, 2012  Target Heart Rate. (2011, October 21). In Ontario Ministry of Health and Long-Term Care. Retrieved January 23, 2012