1. N UTRITION AND Y OUR P ERSONAL F ITNESS Chapter 4

2. BMR L AB 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 50-75 percent

3. T HE I MPORTANCE OF N UTRITION 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. C HOOSING F OODS W ISELY Dietary Guidelines Aim for fitness Build a healthy base Choose Sensibly Nutrition Resource Vid Clip

5. N UTRITION L ABEL

6. D EVELOPING H EALTHFUL E ATING H ABITS 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

7. N UTRITION AND P EAK P ERFORMANCE When you play hard your body provides you with energy by burning calories. ActivityCal. Burned in 30 min. Time to burn 230 Calories Aerobics21133 min Bicycling 10-12 mph 15844 min Frisbee10666 min Gardening17629 min Running 9 min/mile 38718 min Skateboarding17639 min Tennis doubles21133 mnin

8. F UEL FOR P ERFORMANCE 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 Fruit or vegetable juice Fresh fruit Breads, bagels, English muffin 3 or more hours before Fruit or vegetable juice Fresh fruit Breads, bagels, English muffin Low-fat yogurt Baked potato Peanut butter, lean meat, low-fat cheese Pasta with tomato sauce

9. P OST -E VENT E ATING : R ESTORATION Restoration: the process of rebuilding and refueling after activity Phase 1: Drink FluidsWater or sports drinks immediately after the event; continue for several hours Phase 2: Have a SnackAs 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 MealTwo hours after competition: rich and carbohydrates and protein