（FLEX）提升運動表現：青少年運動員的運動營養必需品

Flex Class: Nutrition for Sport and Athletic Performance is a 12-week course that teaches you the fundamentals of sports nutrition — from nutrient needs and hydration to energy systems use and weight management. 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. After taking this course, you will learn the skills that can help you to create and manage a regular nutrition program for the best exercise performance. 

Every week students will be required to answer weekly questions posted in the classroom, review the lesson videos which will be uploaded on YouTube, and answer the assigned homework

This class will be presented using PowerPoint and the course outline will be as followed: 

Note: Your learner will not miss any content by “enrolling late”! This means there will be videos waiting for your learner and they can get started right now!

Week 1: Introduction to Sports Nutrition
Athletic Assessment
Training Diet 
Effects of Poor Nutrition
Sports Nutrition: Who Delivers (video) 
Eating a balanced diet 
All about macronutrients (carbs, fats, and proteins) 
Macronutrient worksheet activity 
Fats and Proteins worksheet activity
Macronutrient quiz

Week 2: Micronutrients
What are the vitamins and minerals and their role and function, food sources
Common micronutrient deficiencies
Micronutrient quiz and activity

Week 3: Creating a Healthy Meal Plan
Creating a Healthy Meal Plan
Effects on the Media 
Video: How to navigate the grocery store
Healthy Meal Planning
What to eat for an easy, moderate, or hard workout day
10 tips for a great plate
Importance of eating breakfast
Protein recommendations for athletes 
Healthy breakfast lunch, snack, and supper options
Analysis of a food advertisement, design your own meal plan

Week 4: Nutrient Timings
Pre-meal nutrition
Video: What to eat before a game
During game time nutrition 
Post recovery nutrition
Benefits of Snacking
Handout: Evaluate your own nutrition take pre, during and post-event
ABCs of Snacking

Week 5: Hydration
Why is it so important to stay hydrated?
Video: What color is your urine
How do humans lose water
what happens to your body during dehydration
Video: The effects of dehydration on athletes
Hydration Plan
Calculate: How much water do you need
Tips on drinking
Fluid replacement 
What is hyponatremia?
Can you drink too much water? 
Milk as a fluid replacement? 
Soda and energy drinks
Problems with energy drinks
Alcohol and energy drinks
Energy vs sports drinks
Healthy alternatives to boost energy (food, sleep etc)

Week 6: Digestion and Metabolism
Factions about Digestion 
Mechanical vs Chemical digestion
organs of the digestive system
video: digestion system experiment 
What is metabolism?
Factors that influence our metabolism 
BMR VS RMR
Digestion and Metabolism activity

Week 7 How to read a food label
Tips on how to read a food label
Junk Food detective in-class discussion
Homework: Rate my snack activity, food labeling activity

Week  8: Fad Diets 
What are fad diets? 
The scary truth on fad diets
How to spot fad diets 
A look at various fad diets (1800-2021)
The impact of fad diets on fitness and athletic performance. 

Week 9 Muscle energy systems
ATP: The Energy in muscle cells 
Anaerobic energy systems 
Aerobic energy systems 
Macronutrients as a fuel source
Daily energy needs

Week 10: The science of building muscle
What makes muscles grow
Why do people strength train 
Pros of weight training 
Training goals 
Methods and types of training 
What is your Vo2 max
Muscle fibers explained
Heavy vs lightweight 
What is time under tension 
Why breathing is important
Principals of exercise
Applying exercise principals 
What is training to failure 
Factors involved with building mass 
Dos and Don'ts of weight training 
Free weights vs Machines 

Week 11: How to create your own fitness program
Goal setting: long term vs short term goals
Assessing your own fitness level
Principals of exercise
Warm-up, conditioning, cooldown phases of the workout
What is functional training

Week 12: Body image and staying healthy for sports