HANDOUT #1:NUTRITION GUIDELINES  BY ALBERT JEUNG

 

 

PROPER NUTRITION IS 50% OF YOUR FITNESS GOALS!!!!!!!!

Good Snack Foods:

All fruits and vegetables-apples, carrots, celery, bananas, peaches, lettuce, tomatoes

whole grain /granola bars

Good Foods:

Beans, brown rice, fish, popcorn (lowfat), fruits, steamed foods, steamed or broiled meats

Breakfast:

Orange or piece of fruit-half a cantaloupe, Multigrain cereal with nonfat milk

Snack:

Apple or piece of fruit, nutri-grain bar, ½ peanut butter sandwich

Lunch:

Turkey Breast Sandwich with cheese, mustard, lots of lettuce and tomato

Carrot/celery sticks with a little peanut butter

Water, juice

Snack:

Fruit, or nutri-grain bar, or popcorn (lowfat micro), cheese and crackers

Dinner:

Lean fish or meat

Salad with a little amount of dressing (dip it)

Roll with small amount of butter

Baked Potato or brown rice or beans

Drink of choice

Nonfat Yogurt/soft yogart for dessert, or low-cal ice cream, or lowfat pastry

Avoid or eat in moderation:

Sodas, Flavored drinks, Any Fried foods, Potato and tortilla chips, creamy dips, canned and frozen foods,

candy, fatty meats- ribs, etc., processed sugar products, donuts

 

GUIDELINES FOR PROPER NUTRITION

EXERCISE EVERYDAY TO STIMULATE YOUR METABOLISM

 

EAT SMALLER MEALS TROUUGHOUT THE DAY-EAT EVERY FOUR-FIVE HOURS

 

EAT FOODS HIGH IN FIBER AND BULK AND LOW IN CALORIES THROUGHOUT THE DAY TO HELP YOU AVIOD YOUR HUNGER AND CRAVINGS FOR A HIGH CALORIE, LARGE MEAL (VEGETABLES, WHOLE GRAINS, SALADS, FRUIT)

 

DO NOT SKIP BREAKFAST

 

MAKE YOUR LUNCHES/MEALS A FEW DAYS AHEAD OF TIME, WHENYOU HAVE TIME TO AVIOD EATING FAST FOOD LUNCHES/MEALS

 

DRINK PLENTY OF PLAIN WATER-ONE FULL GLASS COLD WATER BEFORE EACH MEAL. 

 

DO NOT EAT TWO TO THREE HOURS BEFORE BEDTIME

 

LIMIT FOODS HIGH IN FAT-FAT CONTAINS 9 CALORIES PER GRAM COMPARED TO 4 CALORIES PER GRAM FOR CARBOHYDRATES AND PROTIENS

 

LIMIT ALL SWEET AND SUGAR DRINKS-INCLUDING JUICE

 

LIMIT FRIED AND DEEP FAT FRIED FOODS

 

CHECK FOOD LABELS FOR CALORIES, FAT, AND NUTIRTIONAL CONTENT, AND SERVING SIZES-KNOW WHAT YOU ARE PUTTING INTO YOUR BODY

 

PUT ALL EXTRA FOODS AWAY AFTER A MEAL OR SNACK-AVOID EASY ACCESS!!!

 

HANDOUT #2   GUIDELINES FOR WARM-UPS AND STRETCHING

By Albert Jeung, Physical Education Teacher, Aliso Niguel High School

 

INTRODUCTION

Think of your muscles, tendons, and ligaments as marshmallows.  A marshmallow, when warmed or heated slowly, become pliable.  The warmer the marshmallow, the farther the marshmallow can be stretched without breaking or cracking.  Now, picture a frozen marshmallow.  If you try to stretch a frozen marshmallow, it will easily break or crack.  Your cold muscles, joints, tendons, and ligaments are similar to frozen marshmallows.  Cold muscles, tendons, and ligaments can be damaged easily when subjected to stretching and/or exercise.  The warmer the muscles, tendons, and ligaments, the safer and more productive the exercise.  The warm-ups must be slow and gradual.

 

WARM-UPS

Warming-up prior to any exercise, whether mild to intense, is essential to help prevent injuries and enhance exercise performance.  The purpose of the warm-up is to help the body and specific areas of the body to be exercised receive enough warm blood flow to help prevent injuries and enhance exercise performance.  When muscles are cold, they are not as pliable, are unable to perform full range of movements, and the fibers are not able to produce the full contractions needed for exercise.  When joints, tendons, and ligaments are cold, the fluid between the joints are thicker and the tendons and ligaments are less pliable.  Warm-ups must be both general (full body muscles) and muscle specific (muscles to be used in the exercise).  General warm-ups will help prepare the entire body for exercise.  All muscles not directly involved in the exercise will act as stabilizer muscles and must be warmed-up.  Muscle specific warm-ups are more isolated and will help warm-up the muscles that will be directly be used in the exercise.

 

After full body and muscle specific warm-ups are completed, then additional warm-ups simulating the actual exercise (exercise specific) should be performed with lower intensity than the actual exercise.

 

STRETCHING

Warm-ups and/or exercise are very important before any types of mild stretching movements are performed.  Stretching does not necessarily warm-up the body and it can be dangerous if performed without warming-up.   Improper stretching can cause serious injury to the muscles, tendons, and ligaments of the body. Stretching is a very important and essential part of any exercise program.   Stretching helps keep the body parts flexible, aids in helping keep the muscles from becoming tight, helps maintain the full range of movement in muscles, helps prevent exercise related injuries, and aids in overworked muscle recovery.  The best time for stretching is after exercise.  Stretching can be an important part of the cool down phase at the end of the exercise.  If stretching is to be included in the pre-exercise warm-up, a proper full body warm-up must be performed before stretching is done. 

Stretching Guidelines

 

 

1. Always warm-up before stretching.

 

2. Do not bounce at any point of the stretching.

 

3. Stretch to the point of mild tension or resistance.

 

4. Do not stretch to the point of any mild or sharp pain, tearing, or extreme warmth in the muscles, tendons, or ligaments.

 

5.  Hold stretch for a count of approximately 20-30 seconds or longer.  Repeat each stretch three times.

 

6.  Do not over stretch or put your muscles, tendons, or ligaments in a position beyond their normal range of motion.

 

7.  Try to isolate muscles as much as possible with each stretch.

 

8.  If you feel any pain, stop the stretch and seek advice from a trainer or teacher.

 

 

 

HANDOUT #3:  Top Ways to Avoiding Injuries During Weight Resistant Exercise, by  Albert Jeung

 

 

 

1. Always slowly warm up the entire body before exercise.
2. During warm-up, target the specific muscles that will be used.
3. Stretching: Static only...... no bouncing and only to the point of light fiber resistance... no pain or warm tearing.  Light stretching only after muscle specific warm-ups.  Best time for stretching is after the workout as part of the warm-down.
4. Slow repetitions only.... Feel the muscle being worked.  If you can not feel which muscle you are working, your repetitions are probably too fast and you are using momentum to lift the weight.
5. Use the lightest weight possible to avoid using momentum or body assisted lifting... your muscles do not know how much you are lifting... just how much stress you are putting on them.  Forget the ego and work the muscle!!!!!!! 
6. Do not stop the repetition at the bottom of the movement.... Doing so can cause too much stress on the ligaments when you start the next repetition or encourage you to use momentum.
7. Keep the neck area relaxed during weight lifting.
8. Use weightlifting belts sparingly or not at all.
9. Train the larger muscles first during a workout, moving down to the smaller muscles last.
10. Allow your muscles to recuperate and regenerate between workouts... avoid overtraining.
11. Use only quality weight lifting gloves.
12. Lift in front of a mirror to check proper form and body position.... if you look strange lifting, you are probably using improper form.
13. Not all exercise equipment may fit you... if it feels strange even after adjustments and using proper form, don't use it.
14. Keep weights and equipment not in use off the floor... always put all weight and equipment back in the proper place for the next person to use.
15. Use an exercise towel.
16. Have a training partner spot you during lifting.
17. Keep focused in the weight room... no horseplay or focus robbing activity.
18. Make sure you nourish your body before exercise.
19. Drink plenty of water during exercise.
20. If you feel pain or warm stinging or tearing sensations in the muscle, stop immediately.
21. Ice a minor injured region immediately.  More serious injuries will require more immediate attention.
22. Warm down the body slowly after exercise, which should include stretching.
23. Wear appropriate workout clothes.
24. Enjoy your workouts... take care of your body and you will improve every aspect of your life!!!