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Student w o r k B o o k
Presented by the
United States Anti-Doping
Agency
WHAT’S INSIDE?
B
•
To the StudentThe new edition of the 100% Me Student Workbook delivers to you the most updated information to make you the best
student and athlete you can be. As you work your way through the exciting lessons, you will learn about:
• making good decisions and character development;
• the mental and physical aspects of sport and how to increase your athletic performance;
• the dangers of steroid, supplement, and energy drink use and abuse;
• your unique qualities and the role of heredity in making you exceptionally YOU; and
• the importance of good nutrition and hydration.
New to this edition is “My Turn” which allows you to apply what you have learned in each workbook section to real-life
situations. Also included is “Thinking It Through: Becoming a TRUE SPORT FOR LIFE.” This section is intended for you to
consider how to apply the life lessons you have learned through participation in sport.
Additionally, words bolded in red throughout the workbook are defined in the glossary at the back of the book.
We hope you enjoy your journey through this workbook. Remember, whether on the playing field or court, it’s what’s
inside that counts!
C O N T E N T S
1. DeciSion-making: Why My Choices Matter! 1
2. aThleTicS: Improving Your Athletic Performance 10
3. STeroiDS anD SupplemenTS: The Truth about Performance-Enhancing Drugs 15
4. our unique qualiTieS: Genes, Traits, and Body Types 22
5. nuTriTion: Putting MyPlate into the Picture 27
VisittheUSADAwebsitetofindoutmoreaboutbeingaTrue SporT For liFe!
http://www.usada.org/outreach
It’s
That Counts
WHAT’S INSIDE
?
chapter one:
WHAT’S INSIDE?
Student w o r k B o o k 1
why MY CHOICESmatter!
D e c i S i o n - m a k i n g
“…We don’t choose to be role models, we are chosen. our only choice is whether to be a good role model or a bad one.” – karl malone, ProfessionalBasketballPlayer,NBA,UtahJazz
Did you know…?Everyonemakeshundredsofchoicesordecisionseveryday!Achoiceisaright,power,oropportunity
thatyouhavetomakeaselectioninacourseofactionyouwishtotake.Thechoicesthatyoumakeare
importantandcaninfluenceyourhealth,reputation,andsafety.Thechoicesthatyoumaketodayimpact
yourwell-beingnowandinthefuture.
Whenitcomestomakingimportantchoices,whomakesyourchoices?Isityourfriends,relatives,
teachers,coaches,sportfigures,moviestars,themedia,advertisements,salespeople,orisitYOU?The
kindsofchoicesyoumakesayalotaboutwhoyouare,andyouareimportant!Keepthisinmindasyou
readthoughthisworkbook.
Youmightnotevenneedtothinkwhenyoumakesimplechoices.
Thesetypesofdecisionsdonotaffectyourhealthorthehealthof
others.Examplesofthesetypesofsimplechoicesinclude:
• DoItiemyleftshoeormyrightshoefirst?
• ShouldIorderchocolateorvanillaicecream?
• DoIwalkwithmyhandsinmypocketsorbymyside?
“my Turn” What are some examples of simple choices that you have made today?
2
Forotherchoices,therearemanythingsyoumightneedtothinkaboutbeforeyouact.Thesetypesofseriouschoices
canhaveeitherpositiveornegativeresultsandcanaffectyouorotherindividuals.Examplesoftypesofseriouschoices
include:
• ShouldItellmyteacherthatIforgottodomyhomeworkorcopymyfriend’shomework?
• DoItakemyfriend’smedicinethathelpsthemconcentrateinschool?
• ShouldIdrinkalcoholandsmokecigaretteswithmyfriends?
“my Turn” What are some examples of serious choices that you have made this week?
Hereisalistoffourquestionsyoumaywanttoaskyourselfwhenyouarefacedwithmakingseriouschoicesinyourlife:
• Whatwouldmyparents,grandparents,orotherrelativesthink?
• WhatwouldmyrolemodelorthepersonIlookuptodointhissituation?
• WhatarethegoodorbadthingsthatcouldhappenifIdothis?
• AmIbreakinganyrules,laws,orguidelinesifIdothis?
Everyonelikesthechancetomakehisorherownchoices.
Whenpeoplemakesmartchoices,otherpositivethingsoftenhappen:
• Theyearnpeople’strust.
• Theygettomakechoicesontheirownmoreoften.
• Theyaregivenmoreresponsibilities.
• Theyfeelgoodaboutthemselves.
The Decision-making model how can you be sure you are making the best choice?
Aneasyprocesstofollowwhenyouarefacedwithmakingseriouschoicesordecisionsthatareimportantinyourlifeis
theDecision-MakingModel.Themodelinvolvessixstepsforyoutoconsiderbeforeyoutakeacourseofaction.Ithelps
tothinkthrougheachofthesestepsandwritedownyouranswersoroptionstoeachofthestatements.Attheendofthis
chapter,makesureyoucompletethe“MyTurn”activityonpage8,andworkthrougheachofthesituationstohaveabetter
understandingofthedecision-makingprocess.Youmaywanttousethistablewithyourownsituationnotedinthecolumn
asyoumakeimportantdecisionsinyourlife.
reSp
ecT
reSp
onSi
bili
Ty
Fair
neSS
cari
ng
ciTi
zenS
hip
TruS
TWor
Thin
eSS
WHAT’S INSIDE?
Student w o r k B o o k 3
HerearethesixstepsoftheDecision-making model:
1. Identifytheproblemyouarefacing.
2. Listthepossiblesolutionsorchoices.
3. Listtheconsequencesandconsiderhoweachchoicewillaffectyouandotherpeople.
4. Consideryourvalues.
5. Makeadecisionandtakeaction.
6. Evaluatetheeffectivenessofyourdecision.
ValuesarementionedinStep#4andareimportantwhenwemakeseriousandtoughdecisionsinourlives.Values
provideapersonalsenseofwhatisrightorwrongandtendtoinfluenceourattitudesandbehaviorsandhelpshape
ouroverallcharacter.Anindividual’scharacterrepresentsaconsistentpatternofbehaviorinawiderangeofsituations.
Herearesometipstohelpyouthinkaboutvaluesandcharacter.SeeifyourchoicefollowseachoftheSixPillarsof
Character®fromCHArACTErCOUNTS!®andtheJosephsonInstituteCenterforYouthEthics.Askyourself:
1. Ismychoicetrustworthy?
2. Ismychoicerespectful?
3. Ismychoiceresponsible?
4. Ismychoicefair?
5. Ismychoicecaring?
6. Doesmychoiceshowgoodcitizenship?
Take a closer look at the Six Pillars of Character®:
4
Trustworthiness
• Beworthyoftrustinallyoudo.
• Dowhatisright,evenwhenitisnotpopular.
• Donotlie,cheat,stealorbedishonest.Liveandcompetehonorably.
• Dowhatyousayyouwilldo.
• Beloyal,standbyyourfriends,family,andcountry.
Example: AfriendasksyoutogototheamusementparkonSaturday.Youalreadytoldyourcoachthatshecouldcounton
youtoplayinthisweek’sgame,soyoutellyourfriendthatyoucouldgoonSundayoranotherweekend.Itisimportantto
keepyourpromises.
have the courage to do what is right!
“my Turn” How can you improve your pillar of trustworthiness in yourself and others? Provide examples in your improvement plan.
respect
• Treatothersthewayyouwanttobetreated.
• Usegoodmannersandbepolitetoeveryone.
• Takecarewhenyouuseotherpeople’spossessions.
• Donotuseput-downsorwordsoractionsthathurtothers.
• Havefunwhenyoucompete.Beproudofyourselfandothers,
whetheryouwinorlose.
Example: Itisthesecondquarterofthebasketballgame.Duringtheplay,youropponentfallsdown.Theplayisoverandthere
isabreakintheaction,andyougooverandhelpupyouropponent.Helpingopponentsupgoesaboveandbeyondthegeneral
expectationsofrespect.
Show respect in the hard times and winning will be even more fun!
“my Turn” How can you improve your pillar of respect for yourself and others? Provide examples in your improvement plan.
WHAT’S INSIDE?
Student w o r k B o o k 5
responsibility
• Setagoodexample,bothonandoffthefield.
• Workhard,doyourbest,andbeself-disciplined.
• Beaccountableforyourwords,actions,andattitudes.
• Donotmakeexcusesorblameothers.
• Keepapositiveoutlookandbeagoodexample.
Example:Youareplayingbaseballandtheumpirecallsyou“out”whenyouknowyouare“safe.”Youtell
himthatyouknowyoubeatthetag,buthedisagrees.Youfeellikecallinghimaname,butyouquietlywalk
offthefield.Youknowthattheumpireiscallingthegameasheseesit,andyouhavesetagoodexample
forothers.
you are a good role model to other people!
“my Turn” How can you improve your pillar of responsibility for yourself and others? Provide examples in your improvement plan.
Fairness
• Treatallpeopleequally.
• Taketurnsandshare.
• Playbytherules.
• Nevertakeadvantageofothers,orblameotherscarelessly.
• Becareful,getallthefactsbeforemakingachoice.
Example: Duringpracticeyouandoneofyourteammatesarearguingandyoucallheraname.Yourcoach
callsyourteammateoverandsaysthatshewillnotbeabletoplayinnextweek’sgame.Youtellthecoach
thatyouwerepartoftheargumentandnamecallingbecauseitwouldnotbefairtoletyourteammatetake
theblame.Doingthingsthatarefairforallinvolvedearnstherespectofothers.
Winning while cheating is fake!
“my Turn” How can you improve your pillar of fairness for yourself and others? Provide examples in your improvement plan.
6
caring
• Bekindandcompassionatetowardothers.
• Say,“thankyou,”forwhatpeopledoforyou.
• Neverbemeanorcruel.
• Forgiveothersandhelpthoseinneed.
• Helpothersonyourteamorinyourfamily.
Example: Youropponenthasaninjuredknee.Yourcoachdirectsyoutotrytoknocktheopponentoutofthegameby
targetingtheknee.Attemptingtoputanopponentoutofthegameisnotapartofsport.Itviolatesthecaringpillar.
caring is contagious – try it!
“my Turn” How can you improve your pillar of caring for yourself and others? Provide examples in your improvement plan.
citizenship
• Playbytherulesandobeythelaw.
• respectauthorityandcooperatewithothers.
• Beagoodteam,familyandclassmember,andagoodneighbor.
• Alwaysdowhatisbestforallpeopleinvolved.
• Beinvolvedwithyourschoolandcommunity—volunteer.
Example: Yoursoccerteamisinvolvedinashoot-outandyouarethegoalie.Youknowitisagainsttherulesforyouto
advanceontheballuntilithasbeenkicked,butifyoumovetowardtheshooterbeforetheballiskicked,youcancutdown
theangleofthekickandhaveamuchbetterchanceofstoppingtheshot.Followingtherulesofthegameshowspridein
yourandyourteam’sperformance.Youworktoohardtothrowitawaybycheating.
good citizens earn trust!
“my Turn” How can you improve your pillar of citizenship for yourself and others? Provide examples in your improvement plan.
WHAT’S INSIDE?
Student w o r k B o o k 7
quick tools:Therewillbesituationsinyourlifewhenyoudonothaveenoughtimetogothroughallofthedecision-makingsteps.
Whenyouneedaquicktool,trytheseeasytests:
TheSunlighT TeST -Beforeyoumakeadecision,thinkofabeamofsunlightshiningonyouthatallowspeople
whoareimportantinyourlifetoobserveyouractions.
• Whatwouldyoudoifeveryoneyoulovedandrespected
wasabletowatchyouractionsandknewwhatyouwere
doing?
• Wouldyoubeproudofyourchoices?
Therole moDel TeST -Arolemodelissomeoneyouknowandtrusttodotherightthing(likeyourmom,dad,
teacher,coach,sibling,orfriend).
Whenyouhaveadecisiontomake,askyourselfwhatyourrolemodelwoulddointhe
samesituation.Youmaynotknowit,butyouarearolemodel,too.Somebodyiswatching
youandlookingtoseeifyoumakethebestchoice.
• Whoareyourrolemodels?
• Areanyofyourrolemodelsathletes?
• Whichathletesdoyouthinkaregoodrolemodelsandwhy?
• Whichathletesdoyouthinkarepoorrolemodelsandwhy?
uSaDa Salutes: DeeDee Trotter(OlympicTrackandField)Hardwork,determination,andfairplayhelpedDeeDeeTrotterachieveOlympicgreatnessandwinagoldmedalinthe
4X400minthe2004OlympicSummerGames.In2003and2007,DeeDeewasagoldmedalistintheOutdoorWorld
Championship,agoldmedalistinthe400minthe2007USAOutdoorNationalChampionship,andateammemberinthe
2008OlympicSummerGames.USADArecognizesDeeDeeasaneliteathletewhopromotestheprinciplesofhealthand
fitness,aswellastrue,fair,anddrug-freesport.
“Ilovemysportbecauseone,ithasallowedmetobe
apositiverolemodelandavoiceheardandrespected
bymany;two,TrackandFieldtakesmeallaroundthe
world,andIgetanopportunitytoexperiencesomany
wonderfulanddifferentplaces;andthree,itgivesme
anopportunitytocompeteonthebiggestsporting
stage,theOlympicGames,forachanceattheultimate
prizeofwinningagoldmedal.”
8
practice making rESpONSIblE CHOICES
Here is a chance for you to
SiTuaTion a– Trouble at the Track meetYourtrackteamisabouttocompeteinthestatechampionships.Ithasbeenalongday,andrightbeforeyoucompete,youdecidethatmaybeyoushouldtakesomethingthatwillmakeyoufaster.Yourteammatecomesupandtellsyouthatwhatyou’reabouttodoisnotright.WHAT DO YOU DECIDE TO DO?
SiTuaTion b– Shoplifting ScenarioYouandyourfriendMargaretaretryingonnewjeansatyourfavoriteclothingstore.Youdecidetobuythejeansusingthemoneyyousavedfromyourallow-ance.Afteryouleave,younoticetagshangingoutofMargaret’sbackpack,andsheconfidesthatsheshopliftedthejeansbecauseshedidn’thaveenoughmoneytobuythem.WHAT DO YOU DECIDE TO DO?
now write an example of a tough choice you are facing and use the same steps/tools to help you make the best decision.
use these steps/tools to come up with the best choice:
Step 1: Identify the problem:
Step 2: List the possible solutions/choices:
Step 3: List the consequences and consider how your choice will affect other people:
Step 4: Consider your values and choose a solution. Is your decision:
– Trustworthy?
– Respectful?
– Responsible?
– Fair?
– Caring?
– Showing good Citizenship?
Step 5: Make a decision and take action:
Step 6: Evaluate the effective-ness of your decision:
– What would the people I care about think of this choice?
– Would my role model make this choice?
– Is this the BEST choice to make?
yeS no yeS no yeS no yeS no yeS no
yeS no
yeS no
yeS no
yeS no yeS no yeS no yeS no yeS no
yeS no
yeS no
yeS no
yeS no yeS no yeS no yeS no yeS no
yeS no
yeS no
yeS no
Remember—the choices you make are very important!
D e c i S i o n - m a k i n g
“my Turn” Read the following situations. After thinking through the pros and cons of each choice, and utilizing the steps/tools in the left-hand column, make what you think are the best decisions.
WHAT’S INSIDE?
Student w o r k B o o k 9
Thinking it Through: becoming a TRUE SPORT FOR LIFE
WrAPUP:A“TrueSportforLife”meansdifferentthingstodifferentpeople.But,itdefinitelyincludesbeingagoodsport,working
hardanddoingyourbest,andknowingthatyouarecompetingtothebestofyournaturalabilities.Italsomeansrespecting
yourself,yourteammates,youropponent,andyoursport.
Trustworthiness,respect,responsibility,fairness,caring,andcitizenshipcomposetheSixPillarsofCharacter®from
CHArACTErCOUNTS!®.Howwillyouusethepillarstohelpyoubecomea“TrueSportforLife”inthefollowingareas?
InyourSCHOOL:
WithyourFAMILY:
WithyourFRIENDS:
InyourCOMMUNITY:
InyourSPORT:
WithyourTEAMMATES:
InotherAREAS:
check out these websites:
www.charactercounts.org/sixpillars.html
www.USADA.org/athlete-ambassadors
chapter Two:
1 0
improving your ATHlETICperformance
a t h l e t i c S
“Do not let what you cannot do interfere with what you can do!”– John Wooden, FormerUCLABasketballCoach
“my Turn” What does this quote mean to you? Athletically, what are some things you do well?
Therearemanydifferentbehaviorsthatmakeasuccessfulathleticperformance.Mostcanbebroken
downintotwocategories:mental and physical.
The MENTAL game is sometimes referred to as the game behind the game.
here are just a few examples of the mental game:
• FOCUS – Sportsrequireyourconcentrationthroughoutthegame.
• ATTITUDE – Yourattitudecandeterminehowmuchfunyouaregoingtohaveduringthegame.
Itcanalsohelpyoubouncebackfrommistakesandgiveyouabetterchanceofwinning.
• DECISION-MAKING – Somecontestsaredecidedbywhomakesthefewestmistakes.Ifyoucan
makethebestdecisionsunderpressure,youwillgiveyourselfagreaterchancetobesuccessful.
• PREPARATION – Havingaplanandexecutingitisveryimportant.
• GOAL-SETTING – Establishingachievable,time-specific,andmeasurableaspirationsisimportant
inanysuccessfultrainingprogram.
“my Turn” What other traits are important in the MENTAL Game?
remember, there is no substitute for hard work. cheaters will never have the chance to know how good they could have been on their own!
WHAT’S INSIDE?
Student w o r k B o o k 1 1
The PHYSICAL part of the game also has many components, including:
• SKILL – Manysports,suchastennisandsoccer,requireaspecificsetofskillsthatonlydevelopthrough
qualitypractice.
• AGILITY – Mostsportsrequiretheabilitytoexecutepreciseandcomplicatedmovements.
• ENDURANCE – Athleteswhohavetheabilitytoperformforalongtimewithouttiringhavetheadvantage
overotherathletes.
• SPEED – Dependingonthesport,beingfastcangiveanathleteanedge.
• QUICKNESS – Quicknessistheabilitytomakesuddenburstsovershortdistances.Inmanysports,
quicknessismoreimportantthanspeed.
• STRENGTH – Insport,strengthoftenmeanstheabilitytoapplymaximumforcetoanobject,movingit
fromoneplacetoanother.
• POWER – Poweristhecombinationofstrengthandspeed.Inmostsports,powerismuchmoreimportant
thanjuststrength.
• FLEXIBILITY – Flexibilityistheabilitytousejointsthroughtheirpotentialrangeofmotion.Safe
stretchingexercisescanhelppreventinjuriesandrelievestress.
• BALANCE – Balanceisastateinwhichyourbodyremainsreasonablysteadyinaheld(static)ormoving
(dynamic)position.
“my Turn” What other traits are important in the PHYSICAL game?
Aspartoftheirphysicalgame,someathletesmaybeconcernedwithbodyweight.Somethinktheyneedto
gainmoremuscletobecomestronger,morepowerful,quicker,orfaster.Otherathletesareobsessedwith
losingweight.Ifathletesfocustheirtrainingsolelyonstrengthorweight,theyareonlyseeingpiecesofthe
puzzle.Let’stakealookatthebiggerpictureandstartwiththebasics.
1 2
The basics of FOOD and EXERCISE:
Bodyweightequals“whatgoesin”(thefoodyoueat)minus“whatgoesout”(theenergyyouburn).
Thinkofitasanhourglass.Fillingthetopwithsandislikeenergyinput.Thesandemptyingintothe
bottomislikeenergyexerted.
• Ifyoupourinsandfasterthanitgoesouttheotherendbyeatingmorefoodthanyou
need,thehourglassfillsup,andyouwillgainweight.
• Ifyoubalancetheinputandtheoutput,thenyourbodyweightdoesnotchange.
• Ifyouincreasetheamountofenergyyouburn,yourbodyweightgoesdown.
Nowlet’stakealookathowthebodyincreasessizeandstrength.Thethreekeysto
increasingstrengthare:
• TRAINING – Achallengingexerciseprogramcombinedwithabalancedweightlifting
programisthekeytoaddingmuscle.Itisimportanttonotethatthegeneralguideline
fortheappropriatetimetobeginweightliftingishighschool.
• NUTRITION/hyDraTion – Ifyoueatawell-balanceddietandhydrateproperly,your
bodywillhave100%ofthebuildingblocksnecessarytobuildmuscle.
• SLEEP/RECOVERY – Yourbodyproducesthemostgrowthhormoneswhenyouare
sleeping.Gettingatleasteighthoursofsleepisoneofthemostimportantthingsyou
candotohelpyourbodygrow.recoveryreferstolettingyourbodyrestsothatit
adaptstoyourtraining.
Ifyoutraintherightway,eatabalanceddiet,hydrateproperly,andgetplentyofrest,
yourbodywillbereadytogrowstrongandhealthy.
not an athlete:
Evenifyouarenotanathlete,itisimportantthatyouexerciseregularly,eatright,drink
plentyofwater,andgetadequatesleep.AccordingtotheCentersforDiseaseControland
Prevention,children6-17yearsofageshouldget60 minutesofphysicalactivityperday.
Thisincludesintensetovigorousaerobic activityatleastthreedaysperweek.Youshould
includemusclestrengtheningactivities(push-ups)andbonestrengtheningactivities
(jumpingropeorrunning)atleastthreedaysperweek.
Setting goals:
Settinggoalsisimportanttoany
successfultrainingprogram.
Hereareacoupletipstohelpyou
getthemostoutofsettinggoals:
• MIX IT UP –Biggoalsare
goodremindersofwhatyou
hopetoaccomplish.Alsomake
smallergoalssothatyoucan
judgeyourprogressalongthe
way.
• MEASURABLE–Bespecific
whenyouwriteyourgoals.At
theendyoushouldbeableto
know,withoutadoubt,whether
youmetyourgoals.
Usingthesetips,writethreegoalsto
improveyouroverallhealth:
Today, I will…
By next week, I will …
By next year, I will …
WHAT’S INSIDE?
Student w o r k B o o k 1 3
“my Turn”Read the following story and be ready to answer the questions.
Onaschoolnight,Jasondecidestostayuplatetofinishwatchingamovie.Thenextdayhewakesuplateandhas
toruntocatchthebus.Hedoesnottaketimetograbbreakfastsoheistiredandhungryduringhismorning
classes.Insteadofhavingabalancedmeal,Jasonhitsthesnackmachine.Hedecidestoloaduponcandyand
sodasohewillhaveenergyforhisPEclassintheafternoon.Afterschool,abunchofkidsaregoingtotheparkto
playsomesoccer.Jasondecideshewouldratherplayhisnewvideogameinsteadofplayingatthepark.
• HowcouldJasonhaveimprovedhissleep/recovery?
• HowcouldJasonhaveimprovedhisnutrition?
• HowcouldJasonhaveimprovedhisexercise/trainingroutine?
• Thinkaboutyourhabits.Whatisonewayyoucouldimproveyoursleep/recover?
• Thinkaboutyourhabits.Whatisonewayyoucouldimproveyournutrition?
• Thinkaboutyourhabits.Whatisonewayyoucouldimproveyourexercise/trainingroutine?
in the end-
Althoughshortcutsmayseemliketheanswertheycancausepainandregretinthelongrun.Loveyourselfand
yoursportenoughtotrainhard,playfair,andwintherightway.Thelessonsyoulearnthroughparticipationin
sportarethebuildingblocksforsuccessinlife.
uSaDa Salutes: Jeremiah Bishop - Cycling(MountainBiking)JeremiahBishopisanaccomplishedcyclistspecializinginmountainbiking.Heisaneleven-timememberofthe
USANationalCyclingteam,agoldmedalistinthe2003PanAmericanGames,andthe2008NationalChampion.
Whenheisnotcompeting,Jeremiahenjoys
spreadingtheTrueSportmessages.According
toJeremiah,TrueSportmeans,“…competing
withdignityandrespect,notonlyformyfellow
athletes,butforthesportIlove.”
1 4
Thinking it Through: becoming a TRUE SPORT FOR LIFE
WrAPUP:A“TrueSportforLife”meansdifferentthingstodifferentpeople.But,itdefinitelyincludesbeingagoodsport,working
hardanddoingyourbest,andknowingthatyouarecompetingtothebestofyournaturalabilities.Italsomeansrespecting
yourself,yourteammates,youropponent,andyoursport.
Focus,attitude,decision-making,preparation,andgoal-settingareimportantmentalaspectsofsportsandlife.Howwillyou
usetheseattributestohelpyoubecomea“TrueSportforLife”inthefollowingareas?
InyourSCHOOL:
WithyourFAMILY:
WithyourFRIENDS:
InyourCOMMUNITY:
InyourSPORT:
WithyourTEAMMATES:
InotherAREAS:
check out these websites:
www.usada.org/files/active/athletes/journey.final.pdf
www.mayoclinic.com/health/strength-training/HQ01010
www.kids.gov
chapter Three:WHAT’S INSIDE?
Student w o r k B o o k 1 5
the TrUTH aboutperformance-
enhancing substances
S t e R o i D S a n D S u p p l e m e n t S
ethics is a code of values which guide our choices and actions and determine the purpose and course of our lives. — ayn rand, russian-Americanphilosopher
Sometimesathletesmaynotwanttoputinthehardworknecessarytobesuccessful.Lookingforashortcut,athletesmay
turntoperformance-enhancingsubstances,suchassteroidsorsupplements,togainan“extraedge.”Giventheopportunityto
avoidpreparationandpropertraining,whatwouldyoudo?Takesteroids?Usesupplementsorotherperformance-enhancing
substances?Althoughshortcutsmayseemliketheanswer,theycancausepain,regret,andnegativehealthconsequencesin
thelongrun.
What are STEROIDS?Steroidsaredrugsthatmimictheeffectsoftestosteroneinthe
body.Testosteroneisthehormonethataddsmuscleandenables
recoveryaftertraining.Yourbodyalreadyproducesenough
naturaltestosterone.Inorderforsteroidstoaddmuscle,the
amountoftestosteronemustbeincreasedbyaround1,000-
1,500%ofwhatthebodynaturallyproduces.Thisamountof
extratestosteronecancausemanyunhealthysideeffects.
1 6
For males and Females:•Acne(zits)
•Ligamentsandtendonstrainsandtears
•Increasedriskofheartdisease
•Liverdamage
•reducedproductionofnaturaltestosterone
For males:• Breasttissuedevelopment
For Females:•Permanentdeepeningofthevoice
•Unwantedbodyhair
•Baldness
For youth:•Stuntedgrowth
psychological Side effects for males and Females:•Increasingaggressionandinsomecases“roidrage”
•Psychologicalandphysicaldependence,similartothepropertiesassociatedwithaddictivedrugs
•Feelingsofeuphoriaandinvincibilityinsomeindividualsanddelusionsandparanoiainothers
•Anabolicsteroidwithdrawalcanbeassociatedwithdepressionand,insomecases,suicide.
So what’s the BOTTOM LINE?Takingsteroidsisexpensiveandmaycausemanydangeroussideeffects.Steroidsareespeciallyharmfulforyouthasthe
drugscanpermanentlystuntyourgrowthandshutdownthebody’snaturalproductionoftestosterone.Ontopofallthat,
althoughsomesteroidsmayneedtobeprescribedbyadoctorandtakenforlegitimatehealthreasons,manysteroidsare
illegal.rememberyourbodyisanamazingmachine.Ifyouputinthehardworkandgiveyourbodywhatitneeds–nutrition,
training,andsleep/recovery-youcanbuildmusclenaturallytoimproveyourathleticperformanceandbecomea“TrueSport
forLife.”
“my Turn” Think about what you have heard in your classes and in the media about individuals who choose to use steroids in their sport. Answer the following questions using the information you have learned about character, decision-making, and choices from this workbook:
•Haveyouheardaboutanyprofessionalorcollegiateathleteswhohaveusedsteroidstoimprovetheirathletic
performance?
•Haveanyofyourfriends,teammembers,coaches/teacherseversuggestedthatyouuseaperformance-enhancing
substancetowinatasportorconcentratebetterinschool?
•Whatwouldyousaytosomeonewhotriedtotemptortrickyouintousingaperformance-enhancingsubstance?
Side effects of Steroids:
WHAT’S INSIDE?
Student w o r k B o o k 1 7
What is a DIETARY SUPPLEMENT?Myguess:
Did you know?
•Dietarysupplementsincludeproductslikevitamins,minerals,herbs,aminoacids,
proteinpowders,energyproducts,andmore.
•MillionsofAmericansusevitamins,minerals,andotherdietarysupplements.
•Somedietarysupplementscanhaveunhealthysideeffects.
Consumersneedtobeawarethatcompaniesmanufacturingandsellingdietary
supplementsdonotneedtoprovethattheirproductsarebeneficialorevensafe.Thereisnoguaranteethatwhatisonthe
productingredientlabelisactuallywhatisinsidethebottleorthatwhatisinthebottleisactuallylistedontheproduct
ingredientlabelbeforetheyaresoldinstores.
natural does not equal safe.
Therearemanynaturalsubstancesthataretoxic,poisonous,anddeadlyifused.Canyouthinkofanaturalsubstancethat
isdangeroustouse?
more is not better.
Someusersmakethemistakeofthinkingthatifalittlebitisgood,thenalotisevenbetter.Thisisnottrue!Toomuchof
anysubstancecanbeharmful.
What is the big deal about dietary supplements?
•Somedietarysupplements,likesomestimulantsandmusclebuilders(pro-hormones),cancauseunhealthysideeffects.
•Somesupplementscanbedangerouswhenusedincombinationwithothermedications.
•Somedietarysupplementadsmakeclaimstheycannotproveandmaynotevenbetrue.
how do you know if the substance in your hand is a food, supplement, or medication?
Checkthelabel.Dependingontheproducttype,differentcontentfactswillbelistedutilizingthefollowingheadings:
Foods-“NutritionFacts,”medications-“DrugFacts,”anddietarysupplements-“SupplementFacts.”
Do i need dietary supplements?
Onlyproductswith“NutritionFacts”and“DrugFacts”listedonthelabelareregulatedforeffectiveness,ingredientaccuracy,
andsafetybytheFoodandDrugAdministration(FDA).Productslisting“SupplementFacts”arenothighlyregulatedbythe
FDAandthereforearenot100%reliable.
1 8
Take a cloSer look:Fluid replacement Drinks vs. energy Drinks
Youseethesedrinksallovertheplace.What’sthedifferencebetweenthetwo?
Fluid replacement drinks,likeGatoradeorPowerade,containablendofsugarsandelectrolytes.
Thesedrinkscanbehelpfulwithactivitythatlastsmorethan60minutes.
energy drinksmayormaynotcontainsugarsandelectrolytes-buttheyoftencontainstimulants
likecaffeine.Thesedrinksmaycombinemanydifferentkindsofstimulantsineachserving.
Intheshortterm,thesedrinksprovidethebodywithanenergyboost.Inthelong-term,however,
energydrinkswillrobtheuserofthetrueenergythatcomesfromahealthybalanceofcarbohydrates,
hydration,andrest.
Sideeffectsofstimulantscaninclude:
•Anxiety
•Aggressiveness
•Tremors
•Insomnia
•Addiction
•Accelerationofheartrate
•Increasedriskofstroke
Take noTice:Forty-sixpercentofthe5,448caffeineoverdosesreportedintheU.S.in2007occurredinindividuals
under19yearsofage.Accordingtothemedicaljournal,Pediatrics,no‘safe’levelofconsumption
ofenergydrinkshasbeenestablishedforchildren,adolescents,andyoungadults.Inaddition,it
wasdeterminedthattheingredientsinenergydrinksareunderstudiedandnotregulated.While
Monster,redBull,androckStarmaysoundfuntodrink,thehealthrisksfaroutweighthebenefits.
Inadditiontothesideeffectslisted,overconsumptionofenergydrinksbyadolescentshasbeen
linkedtoseizuresandevensuddendeath.
•Heartattack
•Cardiacarrhythmia
(irregularheartbeat)
•SuddenDeath
•Dizziness
•Changesinbloodpressure
WHAT’S INSIDE?
Student w o r k B o o k 1 9
muscle builders (pro-hormones)
Thereareavarietyofsupplementsthatclaimtobuildmuscle.However,
thecompaniesthatproducethesesupplementsareeitherlyingor
theyareusingpro-hormonesorsteroidsintheirproducts.Ifthe
companiesarelying,thesupplementsareawasteofmoney.If
companiesareusingpro-hormones,theseproductsareharmful.
Somepro-hormonesincreasetheamountoftestosteroneinthebody.Theyhave
similarsideeffectstosteroids.reviewagainthesideeffectsofsteroidsearlierin
thischapter.
Dietary Supplement advertising Thedietarysupplementindustryisacompetitivemulti-billion-dollarperyearbusiness.
Keepthesepointsinmind:
•Somecompaniestargetyouthintheirads.
•Advertisementsarecreatedforonepurpose–tosellaproduct.
•Imagesinadsarecarefullycreatedtosendspecificmessagesnotnecessarily
relatedtotheactualproduct.Theymaynotbebasedonreality.
•Companiesmaylieandmisleadconsumerstogetthemtobuytheirproducts.
uSaDa Salutes: April Holmes (ParalympicTrackandField)ToAprilHolmes,TrueSportis“respectforyourself,yoursport,yourcommunity,andyouth.”Aprilisaworld-record
holding,Paralympicgoldmedalist.Shewasamemberofthe2004ParalympicSummerGamesteam.In2006,shewas
theIPCWorldChampioninthe100mand200msettingaworldrecordinthe200m.From2006through2008,April
wastheOutdoorNationalChampioninthe100m,200m,andLongJump.Mostrecently,in2008,shewonagoldmedal
inthe100mattheParalympicSummerGames.
a “reliable
Source” is:
– independent
of the product’s
company
– does not
profit from
product sales
– uses valid
scientific
research
to come to
conclusions
2 0
“my Turn” How will you make decisions based on the truth, and not based on misleading advertising? Select a dietary supplement ad and evaluate it using this questionnaire.
claims: My DIETARY SUPPEMENT is for :_____________________(product name)
Who do you think the ad is TARGETING? What CLAIMS does this ad obviously make with words?
[] SeniorCitizens [] LoseWeight
[] HighSchoolAthletes [] runFaster
[] OlympicAthletes [] BuildMuscle
[] Coaches [] IncreaseEnergyLevel
[] Youth [] IncreaseStrength
[] Parents [] FeelYounger
[] Other:______________________ [] Other:______________________
What other CLAIMS does the ad imply or suggest, either through text, product name, pictures, or testimonials?
Evidence: This is research that has been conducted on a product and verifies that the manufacturer’s
claims are true. These tests are typically performed by the FDA.
•DoestheadprovideEVIDENCEtobackupitsclaims?YESorNO
•Ifso,doestheevidencecomefromarELIABLESOUrCE?Whyorwhynot?
•IstheevidencerELEVANTtotheclaimstheadmakes?Whyorwhynot?
•AretheDISCLAIMErSintheadeasytoreadandunderstand?Whyorwhynot?
as a result of your evaluation, do you trust that:
•Theadissendingatruthfulmessage?Whyorwhynot?
•Wouldthisproductbenefityou?Whyorwhynot?
•Wouldyouspendmoneytobuythisproduct?Whyorwhynot?
WHAT’S INSIDE?
Student w o r k B o o k 2 1
Thinking it Through: becoming a TRUE SPORT FOR LIFE
WrAPUP:A“TrueSportforLife”meansdifferentthingstodifferentpeople.But,itdefinitelyincludesbeingagoodsport,working
hardanddoingyourbest,andknowingthatyouarecompetingtothebestofyournaturalabilities.Italsomeansrespecting
yourself,yourteammates,youropponent,andyoursport.
Hardworkwithouttheuseofsteroidsanddietarysupplementsisthekeytoathleticsuccess.Howwillyoutrainand
preparewithoutshortcutstohelpyoubecomea“TrueSportforLife”inthefollowingareas?
InyourSCHOOL:
WithyourFAMILY:
WithyourFRIENDS:
InyourCOMMUNITY:
InyourSPORT:
WithyourTEAMMATES:
InotherAREAS:
check out these websites:
www.usada.org/substances
www.supplementsafetynow.com
www.ods.od.nih.gov/factsheets
chapter Four:
2 2
o u R u n i Q u e Q u a l i t i e S
What makes us unique?—heredity, genes, and Traits Things to remember about heredity:
Eachofushasphysicalcharacteristicsandabilitiesthatmakeusunique.Someof
usaretallorshortinheight,thinormuscularinbuild,havecurlyorstraighthair,
orhaveblueorbrowneyes.Thesequalitiesaretheresultofhereditywhichisthe
transmissionofgenespassedfromaparenttoachild.genes arelikechemical
instructionsinsidethebodythathelpdeterminethewaywelook.Everycellcontains
about25,000to35,000genes,whichcarryinformationthatdeterminetraits.Traits
arephysicalcharacteristicsthatchildreninheritfromtheirparents.
Geneshavealleles(uh-leels)thatdecidewhichtraitspeoplehave(likefreckles).
Everygenehasa“dominant”anda“recessive”allele.Apersonwillexhibitarecessive
traitonlyifbothofhis/herparents’allelesarerecessive.Otherwise,thedominant
alleleinthesetwillbethetraitthatexistsbecauseitisthemostpowerful.
“my Turn”
• What are your physical characteristics or traits that make you unique?
• Which trait(s) did you inherit from your mother?
• Which trait(s) did you inherit from your father?
“individual success is a myth. no one succeeds all by herself.”— pat Summitt, Women’sBasketballCoach,UniversityofTennessee
and bODY TYpESgenes, traits,
WHAT’S INSIDE?
TraiTS This or That? me my Friend
WIDOW’S PEAK
Checkoutthehairline Doesitpointdowninthemiddle(dominant)… D D
onyourforehead. ordoesitgostraightacross(recessive)? r r
TONGUE ROLLER
Stickoutyourtongue. Canyoucurlitupina“U”shape(dominant)… D D
ordoesitstayflat(recessive)? r r
EARLOBES
Lookatyourearlobes. Dotheyhangalittleseparatefromyourhead(dominant)… D D
orattachtoyourhead(recessive)? r r
HITCHHIKER’S THUMB
Makea“ThumbsUp”. Doesyourthumbbendbackatthefirstjoint(dominant)… D D
ordoesitstaystraight(recessive)? r r
FINGER “V”
Trytospreadyourfingersina“V”– Iteitherworks(dominant)… D D
twofingersononesideandtwoontheother. oritdoesn’t(recessive). r r
TOP THUMB
Claspyourhandstogetherwithyourfingers Left(dominant)… D D
interlocking.Whichthumbisontop? orright(recessive)? r r
Student w o r k B o o k 2 3
Traits: Which do you have?
readthedescriptionsofthesixexamplesoftraitsbelowandidentify
whatcharacteristicyouhaveforeach.Thenseewhattraitsyourfriend
has.PutanXnexttoeachtraitthatyouexhibitandanXnexttoeach
traitthatyourfriendexhibits.Lookcarefullyatyourfinishedchart
andanswerthequestionsbelow..
2 4
everyBODY is Different! Youcannotlookexactlylikeanyoneelsebecauseyourgeneswillnotletyou.Evenidenticaltwinswillhavesomecharacteristics
thatareslightlydifferentfromoneanother.
Liketraits,youwerebornwithacertainbodytypethatischaracterizedby:
•Shapeofthebody,
•Lengthofarmsandlegs,
•Developmentofmuscles,and
•Storageoffat.
Thecompositionofyourbones,muscles,andfathasbeeninheritedfromyourparents.
Youstillhavealotofgrowingtodoandwillexperiencechangesasyougrow.Afitnessandnutritionprogramcanmodify
aperson’sbodyslightly,butgenerallybodyshapestaysthesame.Mostbodiesaremadeupofacoupleofbodytypes,but
sometimesabodyfitsintoonecategory.
Thehumanbodyisclassifiedintothreebasictypes.Whattype(s)ofbodydoyouhave?
ectomorphsarethin,wispypeoplewhohaveatoughtimegainingweightormuscle.
Theyhavesmallerbones,longerlimbs,andmusclesthatarethinandlong,notbulging.
mesomorphsarestrong,stockierpeoplewhogainmuscleeasilywhentheyexercise.
Theyhavemediumtolargeboneswiththickermuscles.
endomorphsarestout,moreroundedpeoplewithslowermetabolismsthatresistlosing
weight.Theytendtohavesmalltomediumboneswithlessdefinedmuscles.
“my Turn”
•Whatbodytypeorcombinationoftypesdoyouthinkyouare?
•Whichparentdidyouinheritthefollowinguniquecharacteristics?
–theshapeofyourbody:
–thelengthofyourarmsandlegs:
–yourmuscularbuild:
–thestorageoffatinyourbody:
EndomorphMesomorphEctomorph
WHAT’S INSIDE?
Student w o r k B o o k 2 5
being your physical bestWeallhavedifferentlevelsofphysicalabilities,bodytypes,andtraits.Someofushavephysical,medical,orlearning
difficultiesthatmayrequirespecialhelpandmodificationsinourhome,classroom,gym,orplayground.Childrenwith
special needs,oftenreferredtoasadisability,mayrequireawheelchairformobility,bracestowalk,hearingaidesto
listen,orusesignlanguagetocommunicatewithothers.Havingadisabilityentitlesanindividualtohavethesamerights
toeducation,work,sports,recreationalactivities,andtransportationaseveryoneelsebyutilizingaccommodationsmadeto
fithisorherspecialneed.Itisimportantthatchildrenwithadisabilityparticipateinmodifiedsportandphysicalactivities
sotheycanbetheirphysicalbestandbea“TrueSportforLife.”U.S.ParalympicsisaworldleaderintheParalympicsports
movementpromotingexcellenceinthelivesofpeoplewithphysicaldisabilities.LearnmoreabouttheU.S.Paralympicsat
www.usparalympics.org.
uSaDa Salutes: Augusto Perez (ParalympicWheelchairCurling)BeinginawheelchairdidnotstopAugusto“Goose”Perezfromthementalandphysical
preparationheneededtobeonthe2006and2010ParalympicWinterGamesTeam.In2008,
AugustowonaBronzeMedalintheWheelchairCurlingWorldChampionship.Gooseembraces
beinga“TrueSportforLife”throughhiseverydayactionsandthemessagesheshares.According
toGoose,“Thesecretstomysuccessarefamily,trainingcleanofdrugs,believinginmypotential,
greatcoaches,andteammates.”
Thinking it Through: becoming a TRUE SPORT FOR LIFE
WrAPUP:
“
InyourSCHOOL:
WithyourFAMILY:
WithyourFRIENDS:
InyourCOMMUNITY:
InyourSPORT:
WithyourTEAMMATES:
InotherAREAS:
A“TrueSportforLife”meansdifferentthingstodifferentpeople.But,itdefinitelyincludesbeingagoodsport,working
hardanddoingyourbest,andknowingthatyouarecompetingtothebestofyournaturalabilities.Italsomeansrespecting
yourself,yourteammates,youropponent,andyoursport.Howdoyoudemonstraterespect,caring,fairness,andcitizenship
tootherswhohavedifferenttraits,bodytypes,andphysicalabilitiesthanyou?Howwillyouusethesepillarstohelpyou
becomea“TrueSportforLife”inthefollowingareas?
check out these websites:
www.kidshealth.org
www.usadakids.org
www.ala.org
2 6
“my Turn”
BecauseyouareUNIQUEthereareactivitiesthatyoutendtodowellwithoutmucheffort.Therearethingsthatyoumight
dowell,butmayhavetoworkharderattoaccomplish.
Therealsomaybesomeskillsthatyouneedspecialhelpwithorhaveaccommodationsmadetothemsoyoucanbeyour
physicalbestinordertobea“TrueSportforLife.”
readtheskillsandactivitieslistedbelow.Placeacheckintheappropriatecolumntoindicateifeachis:“Easyforme”,
“Ihavetoworkharderatthis,”“SkillsIwouldliketotry,”or“SkillsImayneedspecialhelpwith.”
unleash your TYpE…
Skills Easy I have to work harder Skills I would Skills I may need for me. at this. like to try special help with
runningFast
runningLongDistance
Balancing
JumpingHigh
JumpingFar
Skippingrope
DoingtheSplits
SwimmingFast
SwimmingLongDistance
Throwing
Catching
PullingUp
activities:
1.Circletheaboveactivitiesinwhichyouhaveusedyourskills.
2.Whataresomeexamplesofactivitiesthatyouwouldliketotry,thatmatchyournaturalskillsthemost?
3.Whatcanyoudotoimprovetheskillsyoualreadyhave?
– Track&Field •sprinting •crosscountry •throwing •longjump •highjump
– Soccer
– Swimming •sprint •longdistance
– Horsebackriding
– Biking
– Skateboarding
– Snowboarding
– Gymnastics
– Dancing
– Basketball
– Hockey
– Football
– Baseball/Softball
– Other…
Chapter Five:WHAT’S INSIDE?
Student W O R K B O O K 2 7
n u t r i t i o n
putting my PLATEinto the picture“To eat is a necessity, but to eat intelligently is an art.” — François de La Rochefoucauld, French Author
Making Healthy Food Choices to be a “True Sport for Life!”Making balanced food choices helps you in many ways, such as being able to perform better on the field, in the classroom, and
in the gym. Now it is your turn to show yourself, friends, and family that you can take charge with the
food you eat when you follow the Dietary Guidelines for Americans reflected in the MyPlate nutrition
and physical activity plan.
GRAINS: Eating grains, especially whole grains, helps build a healthy heart,
provides dietary fiber for proper bowel functioning, and helps with weight
management.
How much do I need?
s Girls: ages 9-13: 5 ounces per day; ages 14-18: 6 ounces per day
s Boys: ages 9-13: 6 ounces per day; ages 14-18: 8 ounces per day
(1 ounce = 1 slice of bread, 1 cup ready-to-eat cereal, or ½ cup of cooked rice, pasta, or cereal)
Any food made from wheat, rice, oats, cornmeal, barley, or another cereal grain.
MAKE AT LEAST HALF YOUR GRAINS WHOLE!
• Get a whole grain head start by choosing oatmeal, whole cornmeal, brown rice, cracked wheat, or whole grain cereal.
• Just because bread is brown does not mean it is whole grain.
• Search the ingredients list to make sure the first word is “whole” (Like “whole-grain” or “whole-wheat”).
2 8
VegeTableS:Munchingonvegetablescanhelppreventheartdisease,certaintypesofcancer,
Type2diabetes,highbloodpressure,andobesity.HowmuchdoIneed?
s Girls:ages9-13:2cupsperday;ages14-18:2½cupsperday
s Boys:ages9-13:2½cupsperday;ages14-18:3cupsperday
(1cup=1cupofraworcookedvegetablesorjuiceor2cupsofrawleafygreens)
Anyvegetableor100%vegetablejuicecountsaspartofthevegetablegroup!Youcaneatthemraw
orcooked,freshorfrozen,canned,dried,dehydrated,whole,cut-up,ormashed.
MAKE HALF YOUR PLATE FRUITS AND VEGETABLES!
•Coloryourplatewithallkindsofgreattastingvegetables.
•Swapthepotatochipsforcrunchybroccoliorredpepperstrips.
•Varyyourvegetablechoicestokeepmealsinteresting.
FruiTS: Addingfruitscanhelppreventheartdisease,obesity,Type2diabetes,andcertaintypes
ofcancer.Fruitsarerichsourcesofpotassium,dietaryfiber,andvitaminC.HowmuchdoIneed?
s Girls:ages9-13:1½cupsperday;ages14-18:1½cupsperday
s Boys:ages9-13:1½cupsperday;ages14-18:2cupsperday
(1cup=1cupoffruitor100%fruitjuiceor½cupofdriedfruit)
Anyfruitor100%fruitjuicecountsasamemberofthefruitfamily!Fruitscanbeeatenfresh,
canned,frozen,dried,whole,cut-up,orpureed.Ifeatingcannedfruits,besurethattheyarepacked
inwaterortheirownjuices.
FOCUS ON FRUITS!
•Fruitsarenature’streats–sweetanddelicious.
•Grabanapplewithlunchandsomeraisinsforasnack.
•Goeasyonjuiceandmakesureits100%fruitjuice.
Dairy:Drinkingandeatingdairyproductscanmakeyourbonesstrongbybuildingbonemass
therebyreducingthelikelihoodofdevelopingosteoporosis,preventcardiovasculardiseaseandType
2diabetes,andlowerbloodpressure.HowmuchdoIneed?
s Girls:ages9-13:3cupsperday;ages14-18:3cupsperday
s Boys:ages9-13:3cupsperday;ages14-18:3cupsperday
(1cup=1cupofmilk,yogurt,orsoymilk;1½ouncesofnaturalcheese;or2ouncesof
processedcheese)
Allfluidmilkproductsandmanymadefrommilk,likecheeseandyogurtcounttowardyourdailygoal.
SWITCH TO FAT-FREE OR LOW-FAT (1%) MILK!
•Movetothelow-fatdairygrouptogetyourcalciumtobuildstrongbones.
•Whipupasmoothiewithyourfavoritefrozenfruitandlow-fatorfat-freeyogurt.
•Uselowfatorfat-freemilkinsteadofwaterwithoatmeal.
WHAT’S INSIDE?proTein FooDS:Eatingthesefoodshelpthebodymanufactureproteinforbones,muscles,
cartilage,andskin;Bvitaminsforthereleaseofenergy;irontocarryoxygenintheblood;andthe
mineralsmagnesiumandzinc.HowmuchdoIneed?
s Girls:ages9-13:5ouncesperday;ages14-18:5ouncesperday
s Boys:ages9-13:5ouncesperday;ages14-18:6½ouncesperday
(1ounce=1ounceofmeat,poultryorfish,¼cupofcookedbeansorpeas,1egg,1tablespoonof
peanutbutter,or½ounceofnutsandseeds)Allfoodsmadefrombeef,pork,poultry,fish,driedbeans
orpeas,eggs,nuts,andseedsaregreatsourcesofprotein.
VARY YOUR PROTEIN FOOD CHOICES!
•Eatleanorlow-fatmeat.Eatbaked,broiledorgrilled–insteadoffried.
•Addkidney,pinto,orsoybeanstoasaladforanextrakickofprotein.
•Includeatleast8ouncesofcookedseafoodtoyourplateeachweek.
oilS and FaTS:Includingmoderateamountsofcertainoils(mostlyunsaturatedfatsthatareliquidat
roomtemperature)provideessentialfattyacidsthatyourbodyneedstosurviveandpreventillnessand
disease.Theseprimarilycomefromplantsources,butcanalsobefoundinfish,nuts,olives,andavocados.
Solidfatsthatarehardatroomtemperatureareproducedfromanimalsandincludebutter,shortening,
andlard.HowmuchdoIneed?
s Girls:ages9-13:5teaspoonsperday;ages14-18:5teaspoonsperday
s Boys:ages9-13:5teaspoonsperday;ages14-18:6teaspoonsperday
EAT FEWER FOODS THAT ARE HIGH IN SOLID FATS!
•Usecanolaoil,oliveoil,ornonsticksprayinsteadofbutterforcooking.
•Grabsomealmonds,walnuts,orpistachiosforasnack.
•Checkthenutritionalfoodlabeltofindsoftmargarineswith0gramsoftransfatandno
“partiallyhydrogenatedoils”inthelistofingredients.
What about EMPTY CALORIES?
Weneedcaloriesforenergy,butsomecalorieshavefewornonutrientvalue.
Thesefoodsinclude:candy,cakes,cookies,donuts,sodas,energydrinks,fruit
drinks,icecream,pizza,sausage,hotdogs,bacon,ribs,andmore!Foodswithempty
caloriesshouldbeeateninmoderationorlimitedtoasmallamounteachday:
•Girls:ages9-13:120caloriesperday;ages14-18:160caloriesperday
•Boys-age9to13:160caloriesperday;ages14-18:265caloriesperday
DRINK WATER INSTEAD OF SUGARY DRINKS!
ENJOY YOUR FOOD, BUT EAT LESS!
AVOID OVERSIZED PORTIONS!
PLAN AHEAD TO AVOID MAKING POOR FOOD CHOICES! Student w o r k B o o k 2 9
3 0
how does PHYSICAL ACTIVITY fit into myplate? everyone can benefit from being active—individuals of all sizes, body types, traits, and abilities!
Participatinginregularphysicalactivitycanhelpyoumaintainahealthyweight,relievestress,buildstrongmuscles,and
preventheartdisease,Type2diabetes,highbloodpressure,stroke,andhighbloodcholesterol.Toachievethesehealth
benefits,trytoparticipateinvigoroustointenseaerobicactivities,suchasbriskwalking,dancing,rollerblading,biking,
climbing,jumpingrope,skating,running,jogging,swimming,orplayingbasketball,tennis,orgolfwithyourfriendsand
family.Followthesestepstobeatyourphysicalbestforlife:
•Findyourbalancebetweenfoodandphysicalactivity.
•Aimforatleast60minutesofintensetovigorousactivityperday!
•Includeshortburstsofphysicalactivitytoachieveyour60minutesadaygoal.
•Includebonestrengtheningandmusclestrengtheningactivities3daysperweek.
•Participateinavarietyofactivitiesthatyouenjoy.
be a “True Sport for life” by following these nutrition, physical activity, and hydration tips!
•Berealistic–Makesmallchangesovertimewithwhatyoueatandinyourlevelofactivity.
•BeSafe–Stayhydratedbyfollowingthewaterandfluidreplacementguidelines.
•BeAdventurous–Expandyourtastestoenjoyavarietyoffoodsandactivities.
•BeFlexible–Findtherightbalancebetweenwhatyoueatandthephysicalactivityyou
participateinoverseveraldays.
•BeSensible–Enjoythefoodsyoueat,justdonotoverdoit.Thisiscalled“moderation.”
Ifyouaremaintainingahealthyplan,itisokaytohaveatreatonceinawhile!
•BeActive–Tenminutephysicalactivitiesaddup.
“my Turn” Take a minute to think about the foods you eat and your level of physical activity. Carefully analyze your eating and activity habits to help you make some positive changes!
•Describewhatkindsoffoodsyoueat.HowdotheyfitintotheMyPlate?
•Howmuchactivitydoyoudoeveryday?DescribesomereallifewaysyoucanimproveyourMyPlatechoices.
•Whatkindsoffoodscanyouaddtoyourmeals?
•Whatfoodsshouldyoulimit?Canyouthinkofsportsoractivitiesyoucanbecomemoreinvolvedintoincreaseyour
dailylevelofactivity?
WHAT’S INSIDE?
Student w o r k B o o k 3 1
nuTriTion labelS—read the FacTS before you buy it or eat it!
Haveyoueverheardthesaying,“Youarewhatyoueat?”Youcanmakehealthierfoodchoicesbyreadingandanalyzing
thenutritionalfactslabelsonfoodproducts.
• Lookattheservingsizeandthenumberofservingsinthepackage.
Servingsizesarestandardizedandprovidedinunitssuchascups,
ounces,orpieces.
• Checkoutthecaloriesperservingandthenumberofcaloriesthat
comefromfat.
• reviewthenutrientsandthepercentageofdailyvaluesbasedon
a2000caloriediet.Aimforlowlevelsoffats(saturatedandtrans
fat),cholesterol,sugar,andsodium;andshootforhighlevelsof
dietaryfiber,vitaminA,vitaminC,calcium,andiron.
• Thefootnoteatthebottomofthelabelisthesameforallproducts
andshowstherecommendeddietaryadviceforallAmericans.
• Also,lookatthelistofingredientscontainedintheproduct.
Longerlistsandthemoreingredientsyoudon’trecognizeare
signsofalessoptimalchoice.
hyDraTion STaTion—what, when, and how much should i drink?
Properhydrationisoneofthemostimportantaspectsofhealthyphysicalactivity.Drinkingtherightamountoffluids
before,duringandaftereveryphysicalactivityisvitaltoprovidingyourbodythefluidsitneedstoperformproperly.
Dehydrationoccurswhenthebodyisdeprivedoffluidsresultingfromsweating,illness,andlackofconsumingwater.
Fluid Replacement Drinks –SportsdrinkslikeGatoradeorPowerAde,containablendofsugarsandelectrolytesthatare
absorbedintothebodyfasterthanwaterandprovidesenergytoyourworkingmuscles.Choosethelow-calorieorwatered
downoptionsofthesedrinkstocutdownonsugarintakeifyouareexercisingatlowerintensitiesor
ifyouarehydratingwithoutaneedforadditionalcalories.Thesedrinkscanbehelpfulwithactivity
thatlastslessthan60minutes.Ifactivityislastingmuchlongerthanonehour,thenthetypical
concentrationofasportdrinkisappropriatetosupporthydrationandenergyneeds,especiallyifyou
arepushingyourselftoperformatyourbest.
Water –Drinkingwaterisoneoftheeasiestandmostaffordablewaystokeepyourbodyhydrated.
Followthe8x8guide–8servingsof8ouncesofwaterduringnormalactivityandweather
conditions.Add2to4servingswhenyouparticipateinintenseactivities.
Sodas –Sweetdrinkslikecarbonatedsodasandfruitdrinksarefullofsugar–about10teaspoons
percan!Oneperdayequatesto70teaspoonsofsugarperweekandincreasesthelikelihoodof
obesityby60%.Thecontentsofthesedrinksoftenincludewater,sugar,caffeine,andartificial
flavorings–emptycaloriesthatdonotprovideproperhydrationtothecellsormusclesinyourbody.
3 2
are your eyes bigger than your stomach?portion control: choose the right Serving Size
Theportionorservingsizeoffoodyoueatordrinkmaybelargerthanyouthink,especiallycomparedtotheamount
recommendedforawholeday.Keepingtabsonhowmuchyoueatisanimportantsteptohelpyoumanageportionsizes.
Trythesetips!
•The smaller your plate, the smaller your portion.Eatyourmealsonsmallerplates.
•Before going back for seconds, wait 10 or 15 minutes.Youmightnotwantsecondsafterall.
•Dish it out.Whenyouorderfastfood,picturethefoodonaplate.Evenbetter,takeithomeandputitonaplate.
Ifyouaresurprisedathowfulltheplatelooks,ordersmallersizesnexttime.
•Buy treats and snacks in small bags or packages.Or,dividesnackssothatthey
canbeeatenovertimeinsteadofallatonce.
“my Turn”Mateo’s favorite food in the world is cookie dough ice cream. He would love to eat it every day,
but he also wants to stay healthy. In one complete paragraph, describe how Mateo can still enjoy
cookie dough ice cream while staying within the MyPlate guidelines. Try to use the key-words
“moderation” and “portion control” in your paragraph.
eating out: order healthy options
Eatingatfastfoodstopsandrestaurantsisacommonpartoflifesometimes.Usethesestepstomakehealthychoices:
AT SUB SHOPS:• Orderlessmeatandcheese • Ordermorelettuceandtomato• Usewhole-wheatbuns• Usealittleoilandvinegarinsteadofmayonnaise
orranchdressing
AT A BURGER SHOPS:• Ordersmallerburgersorchooseagrilled
chickensandwich• Avoidsuper-sizes• Grabfreshfruitinsteadoffries• Chooselow-fatmilk,water,or100%fruitjuice
insteadofsoda
“my Turn”Think about your favorite restaurants and fast food stops. Answer the
following questions and see how you could make your food choices healthier:
– Whatisyourfavoritefastfoodplace?
– Whatdoyouusuallyorder?
– Whatcouldyouorderasahealthieralternative?
FOR TAKE-OUT CHINESE:• Askforbrownrice• Askforextraveggies• Steerclearofthefrieddishesandsides
AT PIZZA SHOPS:• Makeitaveggiepizza• Orderwhole-wheatorthincrust• Blotofftheexcessoilwithanapkinbeforeyoueatyourpiece
AT SMOOTHIE SHOPS:• Selectlow-fatorfat-freedairyingredients• Gothesugar-freeroute• Avoidextra“shots”thatclaimtoboostenergy
WHAT’S INSIDE?
Student w o r k B o o k 3 3
uSaDa Salutes: Erin Hamlin (Luge)ForErin,competinginthelugeisanopportunitytogodownhillat90miles
perhourandnotgetintotrouble!In2006and2010,Erinwasamemberof
theU.S.OlympicWinterGamesLugeTeam.Shewonagoldmedalinthe2009
WorldChampionshipandinthe2007WorldCupTeamrelay;andshewasthe
U.S.NationalChampionin2008,2009,2010,and2011.AccordingtoErin,
“Mysecretstosuccess:I’mdedicated.Itrainhard.Itakethebadwiththegood
andlearnfromthemistakesinlessthanidealcompetitions.Istaytrueto
myself,andIdonotletanythingaffecthowIdothings.Ialwayshavefun.”
Thinking it Through: becoming a TRUE SPORT FOR LIFE
WrAPUP:A“TrueSportforLife”meansdifferentthingstodifferentpeople.But,itdefinitelyincludesbeingagoodsport,workinghard
anddoingyourbest,andknowingthatyouarecompetingtothebestofyournaturalabilities.Italsomeansrespectingyourself,
yourteammates,youropponent,andyoursport.
BeingaTrueSportmeansbeingyourphysicalandmentalbestthroughregularphysicalactivityandpractice,healthyandsafe
nutrition,andproperhydrationwithoutusingproductssuchassupplementsandsteroids.HowwillyoufollowtheMyPlate
guidelinesfornutrition,physicalactivity,andhydrationsothatyoucanbea“TrueSportforLife”inthefollowingareas:
InyourSCHOOL:
WithyourFAMILY:
WithyourFRIENDS:
InyourCOMMUNITY:
InyourSPORT:
WithyourTEAMMATES:
InotherAREAS:
check out these websites:www.chooseMyPlate.gov www.FoodSafety.govwww.usada.org/diet
www.mayoclinic.com/health/dehydration/SM00037
aerobic acTiViTy:Physicalactivitysuchas
running,cycling,orswimmingthatincreases
thefunctioningoftheheart,lungs,andblood
flowwhichservestomaximizetheamountof
oxygenintheblood.Bloodflowisincreasedto
themusclesandcarriesawaywasteproducts
suchascarbondioxideandlacticacid.
calorie: Aunitofenergyproducedbyfood
andusedbythebody
choice: Aright,power,oropportunitythatan
individualhastomakeaselectioninaspecific
courseofaction
conSequence:Apositiveornegativeresult
oroutcomethatisproducedfromanactionor
setofconditions
DehyDraTion:Aphysicalstateofthebody
thatoccurswhenthecellsandvitalorgans
ofthebodyaredeprivedoffluidsresulting
fromsweating,illness,lackofadequatewater
consumption,medication,oralcohol/druguse
DiSabiliTy: Animpairmentoractivity
limitationthatisphysical,sensory,or
developmentalinnaturethatmayrequire
assistancethroughmedication,therapy,or
medicalsupervision
geneS: Chemicalreceptorsinthebodythat
determinetheuniquecharacteristicsofan
individual’sappearanceandhis/hertraits
hereDiTy: Thetransmissionofgenesthat
aretransmittedfromparenttochild
hyDraTion: Thehumanbodyisabouttwo-
thirdswaterwhichiscriticaltomaintainbody
functionsofthecells,organs,muscles,and
blood.Foodssuchasfruitsandvegetables,milk,
juice,water,andsportdrinkscanprovideproper
hydrationtothebody.
pro-hormoneS: Man-madehormonesthat
copynaturaloranabolichormonesusedtobuild
complexmoleculestoenhancemusclegrowth
Special neeDS: Aqualityofanindividual
thatmaybeaphysical,mental,oremotional;
oranillnessthatrequiresspecialassistance
orequipmentforfunctioninginahome,
classroom,orworkplace
STeroiDS: Agroupofman-madehormones
thatpromotethestorageofproteinandthe
growthoftissuetoincreasemusclesizeand
strength
TeSToSTerone: Themostactiveanabolic
hormoneinthehumanbodythataffectsthe
developmentofmusclemass
TraiTS: Thephysicalcharacteristicssuchashair
andeyecolorthatareinheritedfromone’sparents
ValueS: Apersonalsenseofrightorwrong
thattendstoinfluenceanindividual’sattitudes
andbehaviorsandhelpshapeone’soverall
character
GlOSSArY
uniTeD STaTeS
anTi-Doping agency
1-719-785-2000 (phone)
1-719-785-2001 (fax)
1-866-601-2632 (toll-free phone)
E-mail: [email protected]
Website: www.USADA.org/Outreach
CHArACTErCOUNTS!®and
theSixPillarsofCharacter®
areregisteredtrademarks
oftheJosephsonInstitute.
www.charactercounts.org
©2011USADA.TheU.S.Anti-DopingAgency,USADAandtheUSADAlogo,That’sDopeand100%MeareregisteredtrademarksoftheU.S.Anti-DopingAgency.Allrightsreserved.
3 4
The mission of the U.S. Anti-Doping Agency (USADA) is to be the guardian of the values and life lessons
learned through true sport. We hold the public trust to:
preserve the integrity of competition— We preserve the value and integrity of athletic competition
through just initiatives that prevent, deter and detect violations of true sport.
inspire True Sport— We inspire present and future generations of U.S. athletes through initiatives that
impart the core principles of true sport — fair play, respect for one’s competitor, and respect for the
fundamental fairness of competition.
protect the rights of u.S. athletes— We protect the right of U.S. Olympic and Paralympic athletes to
compete healthy and clean — to achieve their own personal victories as a result of unwavering commitment
and hard work — to be celebrated as true heroes.