EXSS 3307- Nutrition & Human Performance Spring 2015 Wayland Baptist University Plainview Campus School of Education Division of Exercise & Sport Science An introduction to nutrition as it relates to sport and human performance; the science behind sport nutrition and rationale behind the nutrition guidelines. WBU Mission Statement Wayland Baptist University exists to educate students in an academically challenging, learning-focused, and distinctively Christian environment for professional success and service to God and humankind. Instructor Sarah Lowdon, M.S., CSCS [email protected] Office: 806.291.3830 Office Hours By Appointment Women’s Soccer Office Located opposite the Wheeler Building Class Meeting Time & Location: Laney Center, Room 205 Tues/Thur. 9:25-10:40 Textbook Dunford M, Doyle JA. Nutrition for Sport and Exercise. 3rd Ed. Wadsworth Cengage Learning, 2015. ISBN: 978-1-285-75249-5 Additional Resources Available through WBU & Online Libraries (www.wbu.edu/lrc) Cengage BrainLearning Website – Register and Enter ISBN Book #978-1-285-75249-5 Prerequisite EXSS 1112- Foundations of PE & Sport Course Outcome Competencies 1. To explore the food you eat, what drives your food decisions, and how that relates to sports and exercise 2. To understand what healthy eating is and recognize the tools available to guide healthy eating decisions 3. To understand the basic digestive processes in the human body. 4. To understand macronutrients and micronutrients and their function in your body and what effect exercise has on them. 5. To know, comprehend, and apply the language of the profession 6. To prepare you for the nutrition-related aspects of your future career. Attendance Requirements Students should make every effort to attend all class meetings. All absences must be explained to the satisfaction of the instructor who will decide whether the omitted work may be made up. Any student who misses twenty–five (25%) or more of the regularly scheduled class meetings will receive a grade of F for that course. Tardies of more than 15 minutes will be counted toward this percentage. Absences for athletic and universityrequired activities will not. Work due when a student is scheduled to be absent for any reason should be turned-in before the class meets. LATE WORK WILL NOT BE ACCEPTED FOR PLANNED ABSENCES, INCLUDING ATHLETIC EVENTS. If you are ill or have an unplanned absence, all work must be turned-in before or at the next class meeting. Disability Statement In compliance with the Americans with Disabilities Act of 1990 (ADA), it is the policy of Wayland Baptist University that no otherwise qualified person with a disability be excluded from participation in, be denied the benefits of, or be subject to discrimination under any educational program or activity in the university. The Coordinator of Counseling Services serves as the coordinator of students with a disability and should be contacted concerning accommodation requests at (806) 291-3765. Documentation of a disability must accompany any request for accommodations. Course Requirements and Grading Criteria 4 Exams- 60% Total Exam 1: Chap 1, 2, 3- 15% Exam 2: Chap 4, 5, 6 – 15% Exam 3: Chap 7, 8, 9- 15% Exam 4: Chap 10, 11, 12, 13- 15% 4 Projects- 40% Total Research Project (3) - 10% Vitamin/Mineral Project- 10% Nutrition Log Project- 10% Scenario Project- 10% Extra Credit –Quizzes or Other assignments – up to 10% Grades are assigned based on percentages below: A: 90-100 points B: 80-89.9 points C: 70-79.9 points D: 60-69.9 points F: Less than 60 points OR absent more than 25% of class time (see attendance policy) Grade Appeals Students shall have protection through orderly procedures against prejudices or capricious academic evaluation. A student who believes that he or she has not been held to realistic academic standards, just evaluation procedures, or appropriate grading, may appeal the final grade given in the course by using the student grade appeal process described in the Academic Catalog. Appeals may not be made for advanced placement examinations or course bypass examinations. Appeals are limited to the final course grade, which may be upheld, raised, or lowered at any stage of the appeal process. Any recommendation to lower a course grade must be submitted through the Executive Vice President/Provost to the Faculty Assembly Grade Appeals Committee for review and approval. The Faculty Assembly Grade Appeals Committee may instruct that the course grade be upheld, raised, or lowered to a more proper evaluation. Tentative Semester Schedule Date Subject/Activity Reading Tuesday, Jan. 13 Syllabus Chapter 1- Intro to Sports Chapter 1 Thursday, Jan. 15 Nutrition Tuesday, Jan. 20 Chapter 2- Defining Energy Chapter 2 &EnergMeasuring Energy Thursday, Jan. 22 Chapter 3- Energy Systems Chapter 3 & Exercise (Part 1) Tuesday, Jan. 27 Chapter 3- Energy Systems & Exercise (Part 2) Thursday, Jan. 29 Review* Chapters 1-3 Tuesday, Feb. 3 Exam 1 Thursday, Feb. 5 Tuesday, Feb. 10 Thursday, Feb. 12 Tuesday, Feb. 17 Chapter 4- Carbohydrates Chapter 4 Chapter 5- Proteins Chapter 5 Chapter 4 Chapter 5 Assignment Research Project 1 due Thursday, Feb. 19 Tuesday, Feb. 24 Thursday, Feb. 26 Tuesday, March 3 Thursday, March 5 Tuesday, March 10 Thursday, March 12 MARCH 16-20 Tuesday, March 24 Thursday, March 26 Tuesday, March 31 Chapter 6- Fats Chapter 6 Review* Exam 2 Chapter 7- Water & Electrolytes Chapter 8- Vitamins Vitamin/Mineral Projects SPRING BREAK Chapter 9- Minerals Review* Exam 3 Thursday, April 2 Tuesday, April 7 Thursday, April 9 Chapter 10- Diet Planning Chapter 10 Chapter 11- Weight & Body Composition Tuesday, April 14 Chapter 11 Thursday, April 16 Chapter 12- Disordered Eating & Exercise Patterns in Athletes Chapter 12 Tuesday, April 21 Chapter 6 Chapters 4-6 Chapter 7 Chapter 8 Presentations Vit/Min Proj Due Chapter 9 Chapters 7-9 Chapter 10 Chapter 11 Chapter 11 Nutrition Log Project Due Chapter 12 Chapter 12 Tuesday, April 29 Chapter 13- Diet & Exercise Chapter 13 for Lifelong Fitness/Health Review Thursday, May 1st Exam 4 Thursday, April 23 Research Project 2 due Scenario Project Due Research Project 3 Due Chapters 10-13 *Please come with questions on review days. These are for you - no formal presentation will be given. Project Descriptions Research Article Projects (3)- DUE January 29, February 26, and April 29 You will find THREE (one due each date) research articles, published within the past 3 years, related to nutrition (bonus points if the article is also tied to exercise, but this is NOT required). These articles must come from THREE different sources. For example, if you get one from the American Journal of Clinical Nutrition, the other 2 must be from different sources. One of the three articles MUST be from a peer-reviewed journal. However, they do not ALL have to be from peer-reviewed journals, you may get them from a magazine, such as Women’s Health, or from a website. For each article you will do a short write-up (2 pages, double-spaced, or less) covering the following topics: - What was the source of this article? Is it a reputable source? How do you know if it is reputable or not? You MUST include the citation of the article in APA format - What type of research study is this? Is it a case study, an epidemiological study, or an experimental study? (AT LEAST one of your three articles must be an experimental study). If it was experimental, what design did they use? - Was it a good study? Did they follow good protocol and guidelines? What were the limitations of the study? - Would you recommend others to read this study? - Will this affect your diet? If so, how? Would it affect recommendations you would give to a future client? Vitamin/Mineral Project- DUE March 12 You will be assigned 2 vitamins or 2 minerals to be presented to the class on the assigned day. This should be a short presentation (8-10 minutes total, at the most) and will be graded on CREATIVITY, should be memorable! The presentation must include the following: - Name of vitamin & any other names it may be called - Daily Needs - Functions - Solubility (vitamins only) - Name of & what happens with a deficiency or toxicity - Food Sources - Other important information as you see fit. - Any source you used to get your information. Nutrition Log Project- DUE April 14 You will record what you eat for five days straight (must include at least 1 weekend day). Please try to eat as normally as possible. You will create a profile and log this information into the USDA’s Super Tracker website (https://www.supertracker.usda.gov/default.aspx). Please print your log from each day that you record. After you record this information, you will analyze it. Using the “My Reports” section, you will print the following reports: - Food Groups & Calories - Nutrients - Food Details o Under Food Groups & Oils select: Grains Vegetables Fruit Dairy Protein Foods Oils o Under Limits select Total Calories o Under Nutrients select Protein (g) Protein (% Calories) Carbohydrate (g) Carbohydrate (% Calories) Total Fat Saturated Fat After you print these reports, you will answer the following questions, thoroughly, on a separate document. - How does your actual intake compare to your recommended intake? Is that what you expected? Why or why not? - List at least 3 things that you are currently doing well on in your diet. - List at least 3 things that you can improve on. - What most influences your dietary habits? (For example, schedule, parents, friends’ food choices, etc.) - Come up with 2 short term and 2 long term goals for fixing the “problem areas” in your diet Scenario Project- DUE April 23 You will pick one of the following scenarios and complete it fully. This should be a very thorough, well thought-out project, using all the information you have learned throughout the semester. This project is to be completed individually, but feel free to use any other outside resources as you deem fit. In addition to what the specific scenario specifies, for each of the scenarios, you will include: - Any extra details related to the scenario. Don’t be afraid to be VERY specific. For example, you may want to expand onto their personal lives, their body types, their positions, etc. When you finish with it, the scenario should be a full page doublespaced. - A list of guidelines for your client to follow, include carbohydrate, protein, and fat percentages, amounts of vitamins and minerals, and amounts of beverages and electrolytes. - A 3-day specific menu (breakfast, lunch, dinner, and snacks) of what your client should be eating and how much they should be eating. For each day, you should also include a statement of why you selected what you did and why it would be beneficial for your client. - A list of any dietary supplements you think your client should be taking in addition to their normal diet and why they would need that. - A resources list in APA format. Scenario A: Your client is an 18 year old male, freshman, division 1 collegiate basketball player. After starting fall conditioning with you (the strength and conditioning coach) and team practices, he is having trouble keeping on enough weight. He comes to you worried that he won’t receive as much playing time because of his size and is looking for recommendations. You should advise him on calorie amounts, macronutrient percentages, micronutrients, and anything else you think necessary. Keep in mind that, although the school has an athlete-only dining hall, he will still be eating cafeteria food and is limited to three meals per day in the cafeteria. Scenario B: Your client is a 30 year old female professional triathlete and you have recently been hired as her personal trainer. When taking her physical and medical history, you discover that two years ago she was forced to take a year off of competition due to stress fractures in her feet. She trains 7 days a week for up to 6 hours a day and travels all over the world for competitions. Advise her on calorie amounts, macronutrient percentages, micronutrients, and anything else you think necessary. Keep in mind her travel schedule, but know that she is provided with a personal chef when she is home. Scenario C: Your client is a 16 year old male who is a high school wrestler. Because of the roster, his coach wants him to wrestle a weight class lower than he did last year, but, so far, he has not been able to drop the weight. The season officially starts in three weeks and he has come to you for help on how to lose the weight in a healthy manner. Advise him on calorie amounts, macronutrient percentages, micronutrients, and anything else you think necessary. Keep in mind that he is still in high school and lives in his parent’s house. Scenario D: A scenario of your choice. Please email me a general outline (similar to the ones above) at least a week before the project is due for approval.