2. Health Wednesday, October 20, 2004

3.  Nutrition  Exercise  Fit day Fit day  Page 1 Page 1  Nutrition  Exercise  Fit day Fit day  Page 1 Page 1 What does health entail?

4. Nutrition  Basal metabolism  What is it and how does it differ between people?  Body Mass Index (BMI)  How much should this be considered?  Basal metabolism  What is it and how does it differ between people?  Body Mass Index (BMI)  How much should this be considered?

5. Food  Protein  Sources: chicken, beef, beans, pork, dairy, nuts  Daily need: 0.5-0.8 grams per pound (of how much you weigh)  Protein  Sources: chicken, beef, beans, pork, dairy, nuts  Daily need: 0.5-0.8 grams per pound (of how much you weigh)

6. Simple vs. Complex Carbohydrates Why carbs? -Muscle recovery -Energy for muslce/cardiovascular training Simple carbohydrates *Junk carbs = empty calories Spike in glucose level Why carbs? -Muscle recovery -Energy for muslce/cardiovascular training Simple carbohydrates *Junk carbs = empty calories Spike in glucose level

7. Fat: A necessary “evil”  Unsaturated fat  Mono- and poly-unsaturated fat  Trans fat (also known as trans fatty acids, a.k.a. evil incarnate) is a specific type of fat formed when liquid oils are made into solid fats like shortening and hard margarine.  Unsaturated fat  Mono- and poly-unsaturated fat  Trans fat (also known as trans fatty acids, a.k.a. evil incarnate) is a specific type of fat formed when liquid oils are made into solid fats like shortening and hard margarine.

8. Weight Training Nutrition: Protein and complex carbohydrate intake before and after Shoulder and back: Bench press Military press Pull-ups/chin-ups Upright rows Nutrition: Protein and complex carbohydrate intake before and after Shoulder and back: Bench press Military press Pull-ups/chin-ups Upright rows

9. Weight Training (cont’d)  Lower body/back  Dead lifts  Squats  Lunges  Calf raises  Leg press  Lower body/back  Dead lifts  Squats  Lunges  Calf raises  Leg press

10. Cardiovascular Training (Running)  3 mile warm-up  Mile 1: loosen – 2:30 laps (10 min)  Mile 2: pick up – 2:15 laps (9 min)  Mile 3: push – 2:05 laps (7:45-8:15)  3 mile warm-up  Mile 1: loosen – 2:30 laps (10 min)  Mile 2: pick up – 2:15 laps (9 min)  Mile 3: push – 2:05 laps (7:45-8:15)

11. Sprints  “Hit” training:  50-75 meter sprints (~30 seconds)  1 minute jog  Repeat  Start with 10 minutes  Build up to 30 minutes  “Hit” training:  50-75 meter sprints (~30 seconds)  1 minute jog  Repeat  Start with 10 minutes  Build up to 30 minutes