Nutrition, Rest & Drugs Chapter 7 HPR 101 - L4

Quiz 3 (ch’s 5 & 6) TRUE or FALSE It is the responsibility of the participant to get medical clearance before beginning any new physical activity. During the eccentric phase of an exercise the same muscles that lifted the weight now lower the weight. A good general rule for breathing during weight training is to inhale during the greatest exertion, which is usually the lifting phase of the exercise. Most weight machines are designed for speed and power training Maintaining strict exercise form is only for beginners. Machines offer more variety of exercise movements than free weights. You should never wrap your thumb around the bar when performing lifts in which the bar is over your body. When lifting a light weight from the floor it is not necessary to use correct dead lift body position. Adding resistance quickly is more important than correct exercise technique for beginners. During the first two weeks of the beginning weight training program suggested in chapter 6 you should perform 5 sets of 5 repetitions of each exercise.

Nutrition Water Drink at least eight 8oz. Glasses per day. Other drinks that contain water don’t equate. Minerals The body needs minerals, the best way to get them is to eat a balanced diet Vitamins Carbohydrates 45%-65% daily intake look for complex carbohydrates (breads, pastas, fruits, veggies, cereal) Avoid simple carbs (cookies, soft drinks, etc.) Fats 20%-35% of your Daily calories should come from fats; keep your intake of saturated fats low (butter, whole milk, cheese, ice cream, etc.) 7% per day. Proteins 10% -35% per day. Fish, beans, peas, grains, nuts, etc.

Weight management Weight gain Brief, heavy workouts Increase caloric intake by 500-1000 cals per day Eat smaller meals, (6-7 per day) Weight loss Eat a balanced diet Cut the soft drinks, lower the amount of calories by 500-1000 per day Increase aerobic activity Eat more slowly Keep moving

Rest Take off a day between training sessions Get 8 hours (average person) sleep per night Don’t skip when you’re not feeling like working out, just go lighter.

Drugs Steroids are unsafe. Avoid. Alcohol (if desired) should only be used in moderation Tobacco: Avoid.

HOMEWORK: Read chapter 7 Study for Quiz Study for EXAM 1 Train!! END HOMEWORK: Read chapter 7 Study for Quiz Study for EXAM 1 Train!!