Chapter 6: Sports & Conditioning

Lesson 2: Sports & Physical Wellness

BELL ACTIVITY You are a professional athlete competing in

the sport of your choice. Write down everything you eat and drink on the day before a big game or an important competition.

Sports & Energy p. 154 You already know that to maintain your

weight, you need to use the same number of calories as you put into your body by eating.

If you play sports, you will use more energy.

Therefore, to maintain your weight, you will need additional calories.

Sports & Energy… Not all sports require the same amount of

energy.

Figure 6.2 Sports and Energy Use High Energy Sports (Over 350)

Cross-country skiing Handball Racquetball Rope Jumping Running Soccer

Figure 6.2 Cont’d… Moderate-energy Sports (250-350)

Aerobic Dancing Badminton In-line and ice-skating Swimming Tennis Volleyball

Figure 6.2 Cont’d…. Low-energy Sports (less than 250)

Baseball and softball Basketball (halfcourt) Bowling Golf Gymnastics Hiking Judo and Karate

Sports and Nutrition, p. 155 Whether or not you are active in sports, you

should have a balanced, nutritious diet. Getting enough complex carbohydrates, proteins,

vitamins, and minerals – and not consuming too much fat – is important for anyone.

If you play sports, however, you will need to keep your body supplied with additional energy.

What to Eat, p. 155 Eat plenty of complex carbohydrates. Fruits and

vegetables, pasta, and whole-grain breads will provide your body with carbohydrates, a very efficient source of energy, as well as fiber.

Get enough vitamins and minerals. Iron and calcium. Iron helps to supply your muscles with oxygen while you are exercising. (Red meat and green leafy veggies). Calcium strengthens bones and helps muscles work properly. (Dairy products, salmon, and collard greens)

What to Eat Cont’d… Don’t load up on protein or fat. An athlete does not need

more protein or fats than a nonathlete. Eating 2-3 servings from the meat, poultry, fish, dry beans, eggs and nuts group daily will provide all the protein you need.

Eat breakfast. You’ll perform better if you’ve given your body fuel to go on.

Drink plenty of water. 8 glasses are recommended each day for most individuals. If you are playing a sport, raise that to 9-13 glasses of water. While engaging in sports, you lose more water because you perspire. Dehydration is excessive loss of water from the body. It can cause muscle cramps and heatstroke, and it is also harmful to other body systems.

When to Eat, Figure 6.3 p. 156 1. Before You Play – eat foods that are rich

in complex carbs (bananas, bagels, and fruit juices) Eat about 1-2 hours before your game. Drink plenty of fluids as well. Doctors consider breakfast the most important

meal of the day.

When to Eat, cont’d…. 2. During Your Game

Drink plenty of cool water, at least ½ cup every 20 minutes.

When to Eat, cont’d… 3. After Your Game

Eat a balanced meal with plenty of carbohydrates but also some proteins and fats.

Make sure that the meal also replenishes vitamins and minerals.

Continue to drink water and other liquids.

Preventing Injuries, p. 157 Always warm up, stretch, and cool down. Learn the proper techniques for your sport. For

example, when you throw a ball, avoid overextending your elbow. When you land from a jump, bend your knees.

If you get injured, don’t return to play until you’ve been checked out by the coach, a trainer, or a doctor.

Control your emotions. Getting angry may cloud your judgement and cause you to get hurt or hurt someone else.

Protective Equipment, Figure 6.4 p. 157 Helmet Face mask Mouth guard Throat guard Padded chest protector Wrist guards Athletic cup Knee pads and elbow pads Shin guards Proper athletic footwear

Avoiding Harmful Substances, p. 158

You can build strength and endurance safely with regular workouts and good nutrition. Some people however, use performance-enhancing drugs such as anabolic steroids.

Anabolic steroids are synthetic compounds that cause muscle tissue to develop at an abnormally high rate.

Anabolic Steroids Have legitimate medical uses, such as treating some types of

cancer. It is illegal, however, to use them to improve athletic performance. They are also very dangerous because of their side effects: Acne Weakening of tendons Damage to cardiovascular system Bone damage Harmful effects on sexual characteristics, including growth of

facial hair in females and breast development in males Mental and emotional effects – irritability, anxiety, suspicion,

aggression Liver and brain cancers

Video Anabolic Steroids

Anabolic Steroids 2