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• Goals


  Magnets that attract us to higher ground and new horizons
• Goal


  Something that fulfills dreams
• Goals

  • Direct attention to important elements of the skill being performed
  • Foster the development of new learning
  • Prolong performer persistence
• Goal setting


  The process of identifying what you want to accomplish
• Types of goals

  • Process goals
  • Performance goals
  • Outcome goals
• Types of goal setting

  • Mission statements
  • Vision statements
  • Big Hairy Audacious Goals
  • Management by Objectives
  • Balanced Scorecard
• S.M.A.R.T.

  Criteria that goals be Specific, Measurable, Achievable, Realistic and Time-bound
• Specific


  • Describes what you want to accomplish with as much detail as possible
• Measurable


  • Describes goals in terms that can be clearly evaluated. No measurements will never be attained goals.
• Achievable

  • Objective is realistic given the realities faced in the community. Setting reasonable objectives helps set the project up for success
• Realistic


  • It should be something that's in alignment with the overall business/department objectives and being real.
• Time-bound


  • Every objective has a specific timeline for completion.
• Principles of goal setting

  • Develop goal achievement strategies
  • Consider personality and motivation
  • Foster commitment
  • Provide goal support
  • Provide evaluation of and feedback about goals
• Eating disorder


  Illness characterized by irregular eating habits and stress concerns about size
• Types of eating disorders

  • Anorexia Nervosa
  • Bulimia Nervosa
  • Binge Eating
• Causes of eating disorders

  • Genetic
  • Biochemical
  • Psychological
  • Cultural
  • Environmental
• Emotional eating


  Using food to make yourself feel better
• Social eating


  A future-food practice which saves food, fuel and water and making good use of our collective resources
• Distracted eating

  Multitasking—like eating while watching television or working—and distracted or hurried eating can prompt you to eat more
• Risk


  A chance or possibility of danger, loss, injury or other adverse consequences
• Types of risk

  • Hazard (pure)
  • Control (uncertainty)
  • Opportunity (speculative)
• Well planned, nutritious diet should meet most of an athlete's energy, vitamins and minerals and adequate protein to promote muscle growth and repair tissues
• Macronutrients

  • Carbohydrates
  • Protein
  • Fats
• Micronutrients


  • Vitamins
  • Minerals
• Nutritional time phases

  • Energy phase (before and during workout)
  • Anabolic phase (post 5 minutes of workout)
  • Growth phase (remainder of the day)
• Training/competition diet

  • Pre-event meals
  • During training meals
  • Post-event/recovery meals
• Carbohydrates for exercise

  The master fuel for athletes/people
• Sources of carbohydrates

  • Glucose (blood sugar)
  • Muscle glycogen
  • Liver glycogen
• Carbohydrate recommendations for exercise

  • 1 hr of moderate intensity exercise per day: 5-7 grams per kg
  • 1-3 hrs of endurance exercise per day: 7-10 grams per kg
  • 3-5 hrs of ultra endurance exercise per day: 10-12 grams per kg
• Protein


  A nutrient your body needs to grow and repair cells, and to work properly
• Protein recommendations for exercise

  • 1 hr of exercise per day: 0.8 grams per kg
  • 3 hrs of endurance exercise: 1.2-1.4 grams per kg
  • Strength exercise: 1.6-1.7 grams per kg
• Fat for exercise


  A slow source of energy that provides energy during endurance training
• Psychologic and metabolic changes during vigorous exercise

  • Hormone fluctuation
  • Muscle protein degradation
  • Depression of the immune system
• Benefits of eating during extensive exercise

  • Maintain normal blood sugar
  • Provide energy
  • Prevent dehydration
• Nutrition for recovery

  • Reload, supply and refuel the muscle glycogen lost during exercise
  • Replace fluids and electrolytes lost in sweat
  • Repair and manufacture new muscle protein, red blood cells and other cellular components
• Recovery carbohydrate


  Consume carbohydrates within 30 minutes after exercise to restore glycogen loss and rebuild muscle tissue
• Muscle repair and building

  Both resistance and endurance athletes will benefit from consuming 15-25 g of high-quality protein in the first hour after exercise
• Recovery protein

  To repair damaged tissue, with a good ratio of 1 gram of protein for every 3 grams of carbs
• Immune system

  Moderate to vigorous physical activity destroys immune cell functions
• Benefits of hydration on exercise performance

  • Improves ability to recover quickly from training and exercise
  • Minimizes muscle cramps
  • Enhances mental functions, decision-making, and concentration
  • Supports effective immune system defenses