G11-LESSON 2 -2Q

Overview

  • Title: Emilio Aguinaldo College Cavite Healthy Lifestyle Course

  • Date: 01/01/2020

  • Notable Attributes: Virtue, Excellence, Service

Lesson 2: Fuel for Performance

  • Main Topics:

    • Proper nutrition

    • Eating habits and fad diets

    • Importance of nutrition for exercise

    • Weight control

    • Supplements

Nutritional Sources and Guidelines

  • Sports Drinks, Gels, and Energy Bites:

    • Effective for providing energy but not necessary.

    • Real food can provide similar benefits.

    • Intake should be personalized based on workout type and individual tolerance.

  • Food Sources:

    • Protein aids muscle mass and recovery.

    • Nutrients and micronutrients are crucial for energy.

    • Proper diet influences performance and reduces injury risk.

  • Proper Nutrition for Exercise:

    • Essential for energy, growth, healing, and overall function.

    • A balanced diet includes carbohydrates, proteins, fats, vitamins, and minerals.

Nutrients Overview

  • Types of Nutrients:

    • Water

    • Protein

    • Carbohydrates

    • Fats

    • Vitamins

    • Minerals

  • Importance of nourishment for growth and maintenance of bodily functions.

Macronutrients vs. Micronutrients

  • Macronutrients:

    • Large quantities required: carbohydrates, fats, proteins, water.

  • Micronutrients:

    • Needed in trace amounts: vitamins and minerals.

Eating Strategies

  • Before Exercise:

    • Suggestion to eat 3-4 hours prior, including carbohydrates, low-fat proteins, and hydration.

  • During Exercise:

    • Recommend consuming carbohydrates (30-60g/hour) for endurance if exercising for more than an hour.

    • Stay hydrated: drink water every 15-30 minutes.

  • After Exercise:

    • Critical to replenish glycogen; eat carbohydrates soon after exercise (1g carbohydrate/kg body weight).

Day-to-Day Nutrition

  • Consistent dietary consumption is crucial for performance and health.

  • Reference to the DOST and FNRI dietary guidelines.

Consequences of Poor Nutrition

  • Possible outcomes include:

    • Poor performance

    • Long recovery times

    • Immune system suppression

    • Weight changes due to improper dieting practices.

Eating Habits and Weight Control

  • Influences include culture, society, economic standing, and environment.

  • Weight management process:

    • Reflect on eating habits.

    • Replace unhealthy habits with healthy ones.

    • Reinforce new habits.

Fad Diets and Supplements

  • Fad Diets:

    • Aim for quick results with minimal effort, but often fail to promote long-term health.

  • Dietary Supplements:

    • Components like vitamins, minerals, and amino acids used for health maintenance.

Performance Task Guidelines

  • Group activity on healthy habits and video performance submission guidelines.

    • Collaboration and adherence to submission instructions are emphasized.

Evaluation Criteria for Performance Tasks

  • Assessment based on content clarity, organization, creativity, and adherence to directions.

  • Group collaboration is critical, with individual contributions reflected in overall group grade.