Foundations of Personal Fitness

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What You Will Do

• Apply sound nutritional practices to physical
  activity and performance.
• Analyze the effects of performance-enhancing
  supplements on health and physical performance.

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Terms to Know

• pre-event meal
• ephedrine

• creatine
• androstenedione

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Food for Performance Fitness

• There are two key factors to achieving high
  performance fitness levels

• Appropriate physical training
• Eating wisely

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Food for Performance Fitness

• Proper sports nutrition begins before the
  competitive event with the pre-event meal.
• The pre-event meal should consist primarily of
  foods high in complex carbohydrates.

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Food for Performance Fitness

• When participating in day-long events it is
  important to eat at intervals to renew energy and
  rehydrate throughout the day.
• Choose foods that have complex carbohydrates.
  Drink plenty of fluids to replace those lost
  through perspiration.

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Food for Performance Fitness

• Following a high-intensity workout or
  competition, you need to eat foods that will
  promote restoration.

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Food for Performance Fitness

• There are three phases to post-event eating

Phase 1 Drink Fluids
Phase 2 Have a Snack
Phase 3 Eat a Meal
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Risks of Supplements

• Ephedrine may lead to heat-related injury, heart
  problems, and even death.

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Risks of Supplements

• Creatine is especially risky for teens because
  the long-term effects on growth and development
  are unknown.

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Risks of Supplements

• Androstenedione has serious health risks. Its use
  may increase the risk of heart disease.

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Lesson 4 Review
Reviewing Facts and Vocabulary
1. Vocabulary The pre-event meal is the last
full meal consumed before a practice session or
the competitive event itself.
2. Recall Post-event phases are drink fluids,
have a snack, eat a meal.

1. Vocabulary What is a pre-event meal?
2. Recall Describe the three phases of post-event
   restoration through food.

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