Steroids & Dietary Supplements SteroidsSteroids, Fitness, & NutritionFitnessNutrition By: Mr. Springer

Famous Steroid Users Barry BondsArnold Schwarzenegger

What are steroids?? testosterone Synthetically produced variants of the naturally occurring male hormone testosterone. (Also Called) Arnolds, Gym Candy, Pumpers, Roids, Stackers, Weight Trainers, & Juice.

Steroid Breakdown  The full name for the class of drugs known as steroids is… Androgenic - Promoting Masculine Characteristics, Male Puberty Anabolic - Tissue Building, Mainly Muscle, Accomplished By The Promotion of Protein Synthesis Steroids- The Class of Drugs

Why use steroids?  Increase Lean Body Mass (LBM)  Increase strength  Increase aggressiveness  Reduction of body fat  Reduces recovery time between exercises  Allows a person to train harder and more frequently to improve strength and endurance  *Pain Threshold

Common Examples of steroids  Deca-Durabolin  Durabolin  Equipoise  Winstrol  Dianabol Tablets  Sustanon

How do people get steroids?  Doctors prescribe steroids for legitimate medical reasons…  Loss of testicular function  Breast cancer  Low red blood cell count  Delayed puberty  Debilitated states resulting from surgery/sickness (HIV/AIDS, other cancers)

How do people get steroids?  Veterinarians administer steroids to animals for legitimate purposes…  Promote feed efficiency  Improve weight gain  Vigor  Hair coat  Treat anemia  Counteract tissue breakdown during illness/trauma (Race Horses)

How do people buy steroids?  Smuggling  Steroids can be transported here illegally from Mexico and Europe.  Steroids are more easily obtained here because prescriptions are not required. (biased) Steroid WebsiteSteroid Website

How people take them…  Injections (into skin/muslces)  Oral (Consuming pills)  Pellet Implantation (under skin)  Gels/Creams and Skin Patches

Facts about users  Steroid abusers take upwards of times the normal therapeutic doses of anabolic steroids.  Use “stacking” techniques to improve results. (Combining different steroid types)  Alternate use from low to high doses lasting weeks. These are cycling periods, usually with a high dose loading phase.

Short-term effects (Men)  Shrinking Testicles  Reduced Sperm Count  Loss of Sex Drive  Development of Breasts  Baldness  Infertility  Decreased Hormonal Level  Increased Aggression “Roid Rage”  Acne

Short-term effects (WOMen)  Growth of Facial Hair  Deepened Voice  Changes or Stopped Menstrual Cycle  Diminished Breast Size  Infertility  Acne  *Note that in youth, puberty changes are accelerated and growth is halted due to premature skeletal maturation.

Long-Term effects  Liver Tumors & Failure  Jaundice  Stroke  Heart Disease  Inefficient blood flow due to clot development  Heart Failure  Muscular Tissue on Heart (skeletal variety)

Legal issues The possession or sale of anabolic steroids without a valid prescription is illegal. Simple possession of illicitly obtained anabolic steroids carries a maximum penalty of 1 year in prison and a minimum $1,000 fine if a first drug offense. The maximum penalty for trafficking is 5 years in prison and a fine of $250,000 if this is the persons first felony drug offense. If this is the second felony drug offense, the maximum period of imprisonment and the maximum fine both double. *The above is for federal offenses, individual states have also implemented fines/penalties!!

F (for) Y (your) I (Information) Results from the 2005 Monitoring the Future Study, which surveys students in eighth, tenth, and twelfth grades, show that 1.7% of eighth graders, 2.0% of tenth graders, and 2.6% of twelfth graders reported using steroids at least once in their lifetimes. (12) (12) Regarding the ease by which one can obtain steroids, 18.1% of eighth graders, 29.7% of tenth graders, and 39.7% of twelfth graders surveyed in 2005 reported that steroids were "fairly easy" or "very easy" to obtain. During % of twelfth graders surveyed reported that using steroids was a "great risk." (13) (13)

The Man Whose Arms Exploded… Clip One Clip Two Clip Three

Nutrition… in a Nutshell Textbook pp

Terms to remember Calories – units of heat that measure the energy used by the body and the energy that foods supply to the body. *1Kcal = 4184 joules/ is the amount of energy required to raise 1kg of water 1°C. 1 Kcal = one Calorie Nutrients – substances in food that your body needs. *There are 6 essential nutrients for the body. Water Carbohydrates Proteins Fats (saturated & unsaturated) Vitamins Minerals

Terms to remember Appetite – psychological desire for food. *smells, sights, and textures can stimulate this Nutrition – the process of using foods and substances to help your body have energy, grow, develop, and work properly. Hunger – the physical need for food. *Brain needs about 20 minutes to turn of the ‘hunger signal’ Nutrient Deficiency – Shortage of a nutrient. *Teens need calcium for bones and teeth development/strength

Factors That influence choice Family & Friends Cultural Background Food Availability Time & Money Resources Advertising Knowledge of Nutrition Personal Preferences

Resting Metabolic Rate Is the amount of calories you burn at rest. Calculating RMRRMR BMR is the amount of calories you burn during a day.

Controlling your intake! Nutrition Calculator The website (for use at home) is: /balance/campus.asp Also check out: /

Physical activity and fitness Textbook pp

Your appropriate weight! Definition: The weight that is best for your body! Contributing Factors: Gender Height Age Body Frame (S,M, L) During Teen Years Growth Pattern

Body Mass Index BMI (Body Mass Index)- is a measurement that allows you to assess your body size, taking your height and weight into account

How To Calculate BMI Calculating BMIBMI To Calculate Your BMI: 1.Multiply your weight in Lbs by Divide answer 1 by height in inches 3.Divide answer 2 by height in inches 4.Trace an imaginary line straight up from your age to the BMI you calculated. The point where your age and BMI meet tells you the appropriate weight range you fall into.

Boy’s BMI Chart Calculating BMI (

Girl’s BMI Chart Calculating BMI (

Weight Problems Overweight- more than the appropriate weight for gender, height, age, body frame and growth pattern Causes: Eating foods high in fat & calories (fast food) Portion Size Sedentary or inactive lifestyle Being Overweight Can: Put strain on heart & lungs Increase risk of high blood pressure, diabetes, heart disease, cancer, and stroke.

Weight Problems Underweight- less than the appropriate weight for gender, height, age, body frame, and growth pattern Causes: Not consuming enough nutrients Extreme dieting and exercise When Underweight: Do not have enough body fat to cushion the body’s organs and bones Feel tired due to insufficient food energy More likely to develop disorders related to low food intake such as anemia

Facts: On average teen females require 2,200 calories per day, and teen males require 3,000 Adjusting Calorie Intake To reduce calorie intake, eat smaller servings Choose foods that are broiled, baked, or steamed instead of fried foods Add flavor by using herbs and spices instead of oils or cream sauces. Drink fewer soft drinks and more water! Reaching & Maintaining A Goal Weight

Increasing Physical Activity Helps tone muscle Reduces body fat Helps your heart and lungs work better Helps manage stress Helps you feel good, have more energy, and develop higher self-esteem Pick activities that you enjoy Ex. Bike riding, dancing, skating, swimming, sports

Risky Behaviors!  These behaviors may put your health at risk: Following weight-loss programs that promise quick results Relying on special products or formulas Trying to lose more than ½ to 1 pound per week Eating fewer than 2,200 calories a day for a female, or 3,000 for a male Skipping meals

Risky Behaviors!  Tips to help manage weight safely: Work with a health care professional to develop a safe weight-management program Set realistic goals Burn calories through fun physical activities Develop healthful eating habits; use the Food Guide Pyramid to help you select nutrient- dense foods. Plan your meals and snacks so that you take in the same number of calories that you burn. Watch your portion sizes!

Get Ready for the Weight Room! F I T T

Principles THR – Target Heart Rate MHR – 220 minus your age FITT Frequency – number of times per week a person engages in exercise Intensity – amount of effort invested Type – cardio vs. muscular & endurance, strength, or flexibility Time – length of training

Stay Warm! Exercise sessions should be preceded by a 5 to 10-minute warm-up and be followed by a 10 minute cool-down. *Good warm-ups increases extensibility of the muscles and connective tissue, extends joint range of motion, and enhances muscular activity.

Stay Warm! *Cooling down slowly returns body’s rate to a resting state. Dissipates heat and lactic acid. *Poor quality cool downs result in blood remaining in the active muscles, causing dizziness and faintness, a drop in blood pressure, and can cause cardiac abnormalities.

Purpose of exercise Weight training Improve muscular strength Improve hypertrophy Improve muscular endurance Repair after injury (rehabilitation) Cardiovascular Exercise Improve lung capacity Improve cardiac output Decrease cholesterol and improve overall health and wellness

Flex those muscles Concentric Contractions Muscle actively shortening (raising a weight during bicep curl) Eccentric Contractions Muscle actively lengthening (lowering a weight during bicep curl) Isometric Contractions Muscle actively holding at fixed length (keeping arm raised in class)

Terms to remember Include fitness topics: staying active to be fit flexibility muscular strength bodyweight and BMI How this relates to overall health