Sports Nutrition.pdf_Created by: Erdilyn R. Peralta

Fuel for Performance_Sports Nutrition.pdf_Created by: Erdilyn R. Peralta

1. Prepared by:

ERDILYN R. PERALTA
Teacher II

3. Fitness Tests to Evaluate One’s
Fitness Level

•1000 Meter Run – Aerobic Capacity
•One Minute Push-up – Muscular Strength
•One Minute Curl-up – Muscular Endurance
•Sit And Reach – Flexibility
•50 Meter Sprint – Speed
•Shuttle Run, Lateral Side To Side, Diagonal
Run and Back Pedal – Agility
•Weight Measurement – Body Composition

4. Rubrics
Fitness Test Duration Remarks
1. 1000 Meter Run

5 Minutes Below
5-10 Minutes
10- 15 Minutes
15-20 Minutes
(Excellent) 5points
(Very Good) 4points
(Good) 3points
(Fair) 2points
2. One Minute Push Up

50-60 Repetitions
30-40 Repetitions
10-20 Repetitions
10 Below Repetitions
(Excellent) 5points
(Very Good) 4points
(Good) 3points
(Fair) 2points
3. One Minute Curl Up

50-60 Repetitions
30-40 Repetitions
10-20 Repetitions
10 Below Repetitions
(Excellent) 5points
(Very Good) 4points
(Good) 3points
(Fair) 2points
4. Sit and Reach

18-20 Inches
15-17 Inches
12-14 Inches
11 Inches Below
(Excellent) 5points
(Very Good) 4points
(Good) 3points
(Fair) 2points
5. Shuttle Run

1 Minute Below
1-2 Minutes
2-3 Minutes
3-4 Minutes
(Excellent) 5points
(Very Good) 4points
(Good) 3points
(Fair) 2points
6. 50 Meter Run

10-15 Seconds
15-20 Seconds
20-30 Seconds
30-40 Seconds
(Excellent) 5points
(Very Good) 4points
(Good) 3points
(Fair) 2points
7.Weight Measurement

Depends to the height, gender and age (Excellent) 5points
(Very Good) 4points
(Good) 3points
(Fair) 2points

5. Sports nutrition
OPTIMUM NUTRITION for
OPTIMUM PERFORMANCE

HIGH PERFORMANCE NUTRITION


Prepared by:
ERDILYN R. PERALTA
Teacher II

6. Learning Objectives
At the end of this lesson, the
students should be able to:
•discover the different kinds
of nutrients and proper
nutrition in performing
sports and exercise to
prevent injuries;
•create a proper food
program for sports and
exercise;
•explain the impact of poor
nutrition and optimum
nutrition for optimum
performance.

7. Hippocrates once said…
“Let food be thy medicine and medicine be thy food.”
8

8. Nutrition is critical for the
survival of all living
organisms. It is required
for the normal functioning
of the body parts, repair of
damaged tissues, and for
healthy growth and
sustenance of the body.

9. What is a Nutrients?
a chemical component
needed by the body to
perform one or more of
the following functions:
•Provide heat and
energy
•Build and repair
tissue
•Regulate body
processes
10
(Cataldo, Rolfes, &
Whitney, 1998)

10. The Importance of Nutrients
•Nutrients are important food
substances that help our body
function properly. It provides
energy and facilitates growth
and repair of cells.

•There are six types of nutrients:
water, protein, carbohydrates,
fats, vitamins, and minerals.
They can be further classified
into macronutrients and
micronutrients.

13. Essential
Nutrients

Importance

Signs and Symptoms
in Deficiency

A. Macronutrients

Water
Needed for
waste removal
and regulates
body
temperature
Dehydration,
nausea,
confusion and
disorientation

14. Water

15. Hydration Schedule for Physical Activity
*Sports drink are recommended for exercise lasting ≥60
minutes*

When to drink Approximate amount of fluid
2 hours prior to activity 2-3 cups
15 minutes prior to activity 1-2 cups
Every 15 minutes during
activity
½ -1 cup
After activity
At least 2 cups for each
pound of body weight lost

16. 1
2
3
4
5
6
7
8
•Urine Color
Chart
•Assess
Hydration
•1, 2, or 3: Well
Hydrated
•7 or Darker:
Dehydrated
Hydration & Rehydration

17. Carbohydrates



Maintains blood
glucose level
during exercise

Irritability,
muscle cramps,
constipation and
regular headaches

Essential Nutrients

Importance
Signs and
Symptoms in
Deficiency

A. Macronutrients

19. Carb loading or
“Carbo loading”
•is a strategy used by runner
to maximize carbohydrate
intake for muscle energy
storage in preparation for
long run and race.
( Source: http//www.runnersworld.com)

20. •Glucose – a simple form of sugar that the body
converts into energy.

•Glycogen – sugar stored in liver and muscle cells,
which can be broken down to glucose for energy.

21. A. Macronutrients

Proteins

Needed for
growth, building,
and repair of body
tissues.


White lines in
both finger and toe
nails


Essential Nutrients

Importance

Signs and
Symptoms in
Deficiency

23. Fats
Provides enough
energy for long
endurance event
Needed for
immune system
function
Dry skin, hair
loss, body weight
deficiency and cold
intolerance


Essential Nutrients

Importance
Signs and
Symptoms in
Deficiency

A. Macronutrients

30. 31

31. What is Optimum
Nutrition?
•adequate supply of
essential nutrients
that are efficiently
utilized such that
growth and good
health are
maintained at the
highest possible
level
32

32. Sports Nutrition;

is the practical science
hydrating and fueling
before, during and after
exercise.

35. Fuel for Exercise and High
Performance Nutrition

PRE EXERCISE
The food eaten before exercise serves
as the energy source and will define
one’s performance.
Eating a meal with plenty of
carbohydrates 3-4 hours before
exercising is ideal as it increases the
blood glucose and glycogen levels for
energy.
 Eat moderate amount protein helps
muscle recovery after training
Eat low amount of fats and fiber so it
wont upset your stomach.

36. Fuel for Exercise and High
Performance Nutrition
During Exercise
Proper food intake during exercise increases endurance and performance, prevents
an individual from getting tired easily, and gives glucose to the working muscles.
The amount needed depends on the duration of the exercise.
A sports drink or cereal bar is also recommended for easy digestion.
Consume water every 15-30 minutes and avoid waiting to get thirsty before drinking.

37. Fuel for Exercise and High
Performance Nutrition
Post Exercise
It is very important to eat after exercise to reload body’s glycogen
supply.
The amount of food and time depends on the duration and intensity
of the exercise and the schedule of the next exercise session.
It must also have protein since it is beneficial in building up and
repairing muscle tissue.
Recovery Food

38. Best Full
Meal for
Athletes

39. Facts! True or False
REST and SLEEP
are very important in the repair and regeneration
of tissues. While nutrition provides the body to
repair and rebuild tissues, these processes takes
place during rest and sleep. Having a proper rest
not just maintain your body, it also makes you
feel yourself at best. The best professional
athletes are given proper sleep to be able to
perform at their peak. Even a small deficiency of
sleep decreases performance. Not just physical
performance is affected by rest, it also helps in
mental, social and spiritual aspects.

40. What Are the Effects of
Poor Nutrition?
•Poor Performance
•Long Recovery
•Immune Suppression
•Weight Changes

44. Summary
Proper nutrition plays a big
role in performing sports
exercise.
Taking nutrients is necessary
before, during, after such
activities. It is also essential
in the body's recovery and
excellent performance.
Nutrients both macro and
micro are very important for
the body to achieve quality
performance.
Macronutrients must be
consumed in large amount
while micronutrients should
be consumed in small
amount.
These nutrients are
consumed by the body
during the performance of
should replenish through
proper diet plan and
nutrition.
Therefore proper sports
nutrition can help support
training exercise and
excellent performance and
avoid us from unwanted
injuries.

46. Learning activity
Choose one Sport or Recreational Activity and create a
one week food program before, during, and after the
sports exercise. Use the concept of go, grow and glow food
as the guide in planning. Send your answer through my
email address after 5 minutes.
.
Lawn Tennis Exercise
Day
Before Exercise
Meal
During Exercise
Meal
After Exercise
Meal
Example 1 1Cups White Rice, 1
Whole Fish, 1pc. Apple
1pc. Banana, 1L Water
and 500ML Gatorade
1Cup Brown Rice, 100
grams of Beef Meat, 3pcs.
Okra and
250MLChocolate juice
2
3
4
5
6
7
CRITERIA
Content =10points
Originally =10points
TOTAL =20points

47. Short Quiz

Name: _________________________________ Section:_______________
Multiple Choice
Direction: Choose the letter of the best answer. Send your answer through my email address after
3 minutes.
1. This branch of health concerns the promotion of growth and development, and lowering the
chances of acquiring diseases and illnesses.
a. medicine c. nutrients
b. nutrition d. Food and Water
2. Important food substances that helps our body function properly, provide the energy, facilitates
growth and repair of cells.
a. protein c. nutrients
b. nutrition d. carbohydrates
3. Required by the body in large amounts, include carbohydrates, fats, proteins, and water.
a. nutrients c. macronutrients
b. micronutrients d. food and water
4. When you exercise, when do you need to eat?
a. before exercise c. after exercise
b. during exercise d. all of the above
5. The following are the effects of poor nutrition, EXCEPT?
a. Poor Performance c. Immune Suppression
b. Weight Control d. Long Recovery

48. Assignment

•Read an updated article on a
newspaper or magazine
about principles of fitness
and training. Cut out, paste
the article, and create a
reaction paper.
•Reminder: Five to ten
sentences only, in one whole
yellow pad only.
CRITERIA
Content =10points
Creativity =10points
TOTAL =20points

49. References
•Physical Education And Health
Volume 1, First Edition, Lualhati
Fernando-Callo, Rex Book Store,
2016
•Fit For Life The K To 12 Physical
Education and Health Textbook,
Ryan C. Gialogo, Richardson C.
Gialogo, Ma. Socorro Q. Perez, Phd.
Project Director, Phoenix Publishing
House, 2016
•K to 12 Basic Education Curriculum
Guide, Senior High School – Sports
Track
•Philippine Sports Commission –
Sports Nutrition and Philippine
Sports Institute

50. Thank you for this opportunity!!!

“To educate is to transform the lives of others”

“We are lifelong learners”
“We need to learn holistically”
God Bless and Keep Safe!!!