HOPE 2 Q3 M6 Sports Diet and Nutrition Assessment PDF

HOPE 2 11 HOPE 2 – Grade 11 Quarter 3 – Module 6: Sports Diet and Nutrition Assessment First Edition, 2020 Republic Act 8293, Section 176 states that no copyright shall subsist in any work of the Government of the Philippines. However, prior approval of the government agency or office whe...

HOPE 2 11 HOPE 2 – Grade 11 Quarter 3 – Module 6: Sports Diet and Nutrition Assessment First Edition, 2020 Republic Act 8293, Section 176 states that no copyright shall subsist in any work of the Government of the Philippines. However, prior approval of the government agency or office wherein the work is created shall be necessary for exploitation of such work for profit. Such agency or office may, among other things, impose as a condition the payment of royalties. Borrowed materials (i.e., songs, stories, poems, pictures, photos, brand names, trademarks, etc.) included in this module are owned by their respective copyright holders. Every effort has been exerted to locate and seek permission to use these materials from their respective copyright owners. The publisher and authors do not represent nor claim ownership over them. Published by the Department of Education - Schools Division of Pasig City Development Team of the Self-Learning Module Writer: Gracita D. Bernal Editor: Gracita D. Bernal Reviewers: Dr. Norlyn D. Conde and Catherine M. Ona Layout Artists: Joanne Lagrimas and Van Dexter P. See Management Team: Ma. Evalou Concepcion A. Agustin OIC-Schools Division Superintendent Carolina T. Rivera, CESE OIC-Assistant Schools Division Superintendent Manuel A. Laguerta, Ed.D Chief, Curriculum Implementation Division Victor M. Javeña EdD Chief, School Governance and Operations Division Education Program Supervisors Librada L. Agon EdD (EPP/TLE/TVL/TVE) Liza A. Alvarez (Science/STEM/SSP) Bernard R. Balitao (AP/HUMSS) Joselito E. Calios (English/SPFL/GAS) Norlyn D. Conde EdD (MAPEH/SPA/SPS/HOPE/A&D/Sports) Wilma Q. Del Rosario (LRMS/ADM) Ma. Teresita E. Herrera EdD (Filipino/GAS/Piling Larang) Perlita M. Ignacio PhD (EsP) Dulce O. Santos PhD (Kindergarten/MTB-MLE) Teresita P. Tagulao EdD (Mathematics/ABM) Printed in the Philippines by Department of Education – Schools Division of Pasig City  HOPE 2 11 Quarter 3 Self-Learning Module 6 Sports Diet and Nutrition Assessment Introductory Message For the Facilitator: Welcome to the Health Optimizing Physical Education (HOPE) 2 Grade 11 Self-Learning Module on Sports Diet and Nutrition Assessment! This Self-Learning Module was collaboratively designed, developed and reviewed by educators from the Schools Division Office of Pasig City headed by its Officer-in-Charge Schools Division Superintendent, Ma. Evalou Concepcion A. Agustin, in partnership with the City Government of Pasig through its mayor, Honorable Victor Ma. Regis N. Sotto. The writers utilized the standards set by the K to 12 Curriculum using the Most Essential Learning Competencies (MELC) in developing this instructional resource. This learning material hopes to engage the learners in guided and independent learning activities at their own pace and time. Further, this also aims to help learners acquire the needed 21st century skills especially the 5 Cs, namely: Communication, Collaboration, Creativity, Critical Thinking, and Character while taking into consideration their needs and circumstances. In addition to the material in the main text, you will also see this box in the body of the module: Notes to the Teacher This contains helpful tips or strategies that will help you in guiding the learners. As a facilitator you are expected to orient the learners on how to use this module. You also need to keep track of the learners' progress while allowing them to manage their own learning. Moreover, you are expected to encourage and assist the learners as they do the tasks included in the module.  For the Learner: Welcome to the Health Optimizing Physical Education 2 Self-Learning Module on Sports Diet and Nutrition Assessment! This module was designed to provide you with fun and meaningful opportunities for guided and independent learning at your own pace and time. You will be enabled to process the contents of the learning material while being an active learner. This module has the following parts and corresponding icons: Expectations - This points to the set of knowledge and skills that you will learn after completing the module. Pretest - This measures your prior knowledge about the lesson at hand. Recap - This part of the module provides a review of concepts and skills that you already know about a previous lesson. Lesson - This section discusses the topic in the module. Activities - This is a set of activities that you need to perform. Wrap-Up - This section summarizes the concepts and application of the lesson. Valuing - This part integrates a desirable moral value in the lesson. Posttest - This measures how much you have learned from the entire module.  EXPECTATION Most Essential Learning Competency: Self-assesses health-related fitness (HRF) status, barriers to physical activity assessment participation, and one’s diet At the end of this module, learners will be able to: 1. identify and differentiate sports diet; 2. explain the importance of having a good sports diet; and 3. create a meal plan based on the “Sports Nutrition Pyramid”. PRETEST Directions: Read and understand the sentences carefully. Write TRUE OR FALSE on the space provided. __________1. Teen athletes have unique nutrition needs. __________2. Eating to reach your peak performance level requires a special diet or supplements. __________3. Sugary carbohydrates such as candy bars or sodas are less healthy for athletes. __________4. It is advised that unsaturated fat is healthier fat needed for long- lasting energy of athletes that is found in most vegetable oils, some fish, and nuts and seeds. __________5. Protein provides athletes with an excellent source of fuel. RECAP Directions: Identify the type of barrier if personal barrier or environmental barrier. Write your answer on the space provided. ______________________1. Fear of injury ______________________ 2. Weather conditions ____________________ 3. Lack of self-motivation ______________________4. Unavailability of parks/grounds for sports activities ______________________5. Social influence  LESSON Eating to reach your peak performance level likely doesn't require a special diet or supplements. It's all about working the right foods into your fitness plan in the right amounts. Teen athletes have unique nutrition needs. Because athletes work out more than their less-active peers, they generally need extra calories to fuel both their sports performance and their growth. Depending on how active they are, teen athletes may need anywhere from 2,000 to 5,000 total calories per day to meet their energy needs. What Happens if Teen Athletes Don't Eat Enough? Their bodies are less likely to achieve peak performance and may even break down rather than build up muscles. Athletes who don't take in enough calories every day won't be as fast and as strong as they could be and may not be able to maintain their weight. And extreme calorie restriction can lead to growth problems and other serious health risks for both boys and girls, including increased risk for fractures and other injuries. Athletes and Dieting Since teen athletes need extra fuel, it's usually a bad idea to diet. Athletes in sports where weight is emphasized — such as wrestling, swimming, dance, or gymnastics — might feel pressure to lose weight, but they need to balance that choice with the possible negative side effects. If a coach, gym teacher, or teammate says that you need to go on a diet, talk to your doctor first or visit a dietitian who specializes in teen athletes. If a health professional you trust agrees that it's safe to diet, then he or she can work with you to develop a plan that allows you to get the proper amount of nutrients, and perform your best while also losing weight. -Eat a Variety of Foods You may have heard about "carb loading" before a game. But when it comes to power your game for the long haul, it's a bad idea to focus on only one type of food. Carbohydrates are an important source of fuel, but they're only one of many foods an athlete needs. It also takes vitamins, minerals, protein, and fats to stay in peak playing shape. -Muscular Minerals and Vital Vitamins To get the iron you need, eat lean (not much fat) meat, fish, and poultry; green, leafy vegetables; and iron-fortified cereals. Calcium — a must for protecting against stress fractures — is found in dairy foods, such as low-fat milk, yogurt, and cheese.  In addition to calcium and iron, you need a bunch of other vitamins and minerals that do everything to help you access energy and keep you from getting sick. Eating a balanced diet, including lots of different fruits and vegetables, should provide the vitamins and minerals needed for good health and sports performance. -Protein Power Athletes may need more protein than less-active teens, but most teen athletes get plenty of protein through regular eating. It's a myth that athletes need a huge daily intake of protein to build large, strong muscles. Muscle growth comes from regular training and hard work. And taking in too much protein can harm the body, causing dehydration, calcium loss, and even kidney problems. Good sources of protein are fish, lean meats and poultry, eggs, dairy, nuts, soy, and peanut butter. -Carbohydrates Charge Carbohydrates provide athletes with an excellent source of fuel. Cutting back on carbs or following low-carb diets isn't a good idea for athletes because restricting carbohydrates can cause a person to feel tired and worn out, which ultimately affects performance. Good sources of carbohydrates include fruits, vegetables, and grains. Choose whole grains (such as brown rice, oatmeal, whole-wheat bread) more often than their more processed counterparts like white rice and white bread. That's because whole grains provide both the energy athletes need to perform and the fiber and other nutrients they need to be healthy. Sugary carbohydrates such as candy bars or sodas are less healthy for athletes because they don't contain any of the other nutrients you need. Also, eating candy bars or other sugary snacks just before practice or competition can give athletes a quick burst of energy and then leave them to "crash" or run out of energy before they've finished working out. -Fat Fuel Everyone needs a certain amount of fat each day, and this is particularly true for athletes. That's because active muscles quickly burn through carbohydrates and need fat for long-lasting energy. Like carbohydrates, not all fats are created equal. Experts advise athletes to concentrate on eating healthier fat, such as the unsaturated fat found in most vegetable oils, some fish, and nuts and seeds. Try not to eat too much trans-fat–like partially hydrogenated oils–and saturated fat, that is found in high-fat meat and high-fat dairy products, like butter. Choosing when to eat fat is also important for athletes. Fatty foods can slow digestion, so it's a good idea to avoid eating these foods for a few hours before and after exercising. Game-Day Eats Your performance on game day will depend on the foods you've eaten over the past several days and weeks. But you can boost your performance even more by paying attention to the food you eat on game day. Strive for a game-day diet rich in carbohydrates, moderate in protein, and low in fat. Here are some guidelines on what to eat and when: Eat a meal 2 to 4 hours before the game or event: Choose a protein and carbohydrate meal (like chicken sandwich, cereal and milk, chicken noodle soup and yogurt, or pasta with tomato sauce). Eat a snack less than 2 hours before the game: If you haven't had time to have a pre-game meal, be sure to have a light snack such as low-fiber fruits or vegetables (like plums, melons, cherries, carrots), crackers, or low-fat yogurt. Consider not eating anything for the hour before you compete or have practice because digestion requires energy — energy that you want to use to win. Also, eating too soon before any kind of activity can leave food in the stomach, making you feel full, bloated, crampy, and sick. Everyone is different, so get to know what works best for you. You may want to experiment with meal timing and how much to eat on practice days so that you're better prepared for game day. Figure 1: Sports Nutrition Pyramid Image Source: https://www.stylecraze.com/articles/sports-nutrition-chart-what-to-include-in-your-diet/ The entire routine can be managed with this Sports Nutrition Pyramid (see Figure 1) that includes high energy-boosting food before exercise and other important activities throughout the day. You can prepare a sports nutrition chart by yourself if you know the nutrients required and their correct quantities.  ACTIVITY Activity: Meal Plan for Sports Diet and Nutrition Directions: Create a meal plan for your sports diet and nutrition for one (1) week based on the “Sports Nutrition Pyramid”. Days Monday Tuesday Wednesday Thursday Friday Saturday Sunday Breakfast Lunch Dinner WRAP–UP 1. What have you learned on sports diet and Nutrition Assessment? Answer:___________________________________________________________________ ___________________________________________________________________________ _________________________________________________________________________. VALUING 1. Why having an excellent sports diet important to an athlete or an active person? Answer:_____________________________________________________________________ _______________________________________________________________________________ _____________________________________________________________________________.  POSTTEST Directions: Read the sentences carefully and encircle the correct answer. 1. It provides athletes with an excellent source of fuel. A. Caffeine C. Fat B. Carbohydrates D. Protein 2. Fish, lean meats and poultry, eggs, dairy, nuts, soy, and peanut butter are good source of________________. A. calcium B. carbohydrates C. fat D. protein 3. Experts advise athletes to concentrate on eating healthier fat, such as the __________________that is found in most vegetable oils, some fish, and nuts and seeds. A. fat C. trans-fat B. saturated fat D. unsaturated fat 4. Low-fiber fruits or vegetables, crackers, or low-fat yogurt are food necessary to eat less than ____________________ before the game A. 2 hours C. 4 hours B. 3 hours D. 5 hours 5. You need to eat lean meat, fish, poultry, and green leafy vegetables to get the ___________you need. A. Caffeine C. Fat B. Carbohydrates D. Iron KEY TO CORRECTION Recap Pretest Posttest 5. Environmental Barrier 5. False 4. Environmental Barrier 4. True 3. Personal Barrier 3. True 2. Environmental Barrier 2. False 1. Personal Barrier 1. True REFERENCES WEBSITES Gibson, S. (2020). A Guide to Eating for Sports Retrieved from https://kidshealth.org/en/teens/eatnrun.html Anamika, M. (June 6, 2019). Sports Nutrition Chart – What To Include In Your Diet? Retrieved from phttps://www.stylecraze.com/articles/sports-nutrition- chart-what-to-include-in-your-diet/