Listed FYI!

HEALTH AND FITNESS KNOWLEDGE
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PERCENT BODY FAT*

Men
Women

Endurance Athletes (Very Lean)

<10%
<13%

Athletes (Lean)

11 to 15%
14 to 18%

Healthy (Satisfactory)

16 to 19%
19 to 22%

Average (Not Healthy - Fat)

20 to 24%
23 to 27%

Very Fat

>25%
>28%

* From the Aerobics Way © 1977 Kenneth Cooper

Women naturally have
more body fat than men.

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CALORIC CONSUMPTION

1.

If you burn more calories than you consume, you will lose weight.

2.

If you consume more calories than you burn, you will gain weight.

3.

If you consume calories equal to the amount you burn, your weight will not change.

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Running Matrix (Click Here)
PACE YOURSELF TO RUN YOUR IDEAL MILE, KILOMETER, 5K, 10K, OR MARATHON

 11

 

U.S. Track and Field Standards for Masters Men (Click Here)
[30 to 95 years of age]
U.S. Track and Field Standards for Masters Women (Click Here)
[30 to 85 years of age]

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SPRINT TRAINING DISTANCE TRAINING MULTI-SPORT TRAINING
3 2 1

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NUTRITION PROFILES

Constituent

Recommended

Women's Daily Amount

Recommended

Men's Daily Amount

1.

Calories

2,000 to 2,200

2,700 to 3,000

2.

Protein

75g or 300 calories*

101g or 405 calories*

3.

Carbohydrates

275g or 1,100 calories**

371g or 1,485 calories**

4.

Sodium

1,100 to 3,300mg

1,100 to 3,300mg

5.

Fat-Total

67g (30% of calories)

90g (30% of calories)

6.

Fat-Saturated

22g (1/3 of total fat)

30g (1/3 of total fat)

7.

Vitamin A-Total

800 to 1,000mcg

800 to 1,000mcg

8.

Thiamin-B1

1 to 1.5mg

1 to 1.5mg

9.

Riboflavin-B2

1.2 to 1.7mg

1.2 to 1.7mg

10.

Niacin-B3

13 to 19mg

13 to 19mg

11.

Pyridoxine-B6

1.8 to 2.2mg

1.8 to 2.2mg

12.

Cobalamin-B12

3mcg

3mcg

13.

Folacin

400mcg

400mcg

14.

Pantothenic Acid B5

4 to 7mg

4 to 7mg

15.

Vitamin C

50 to 60mg

50 to 60mg

16.

Vitamin E

8 to 10mg

8 to 10mg

17.

Calcium

800mg***

800mg***

18.

Cooper

2 to 3mg****

2 to 3mg****

19.

Iron

18mg***

10mg***

20.

Magnesium

300mg

350mg

21.

Phosphorus

800mg

800mg

22.

Potassium

1,500 to 6,000mg

1,500 to 6,000mg

23.

Selenium

.05 to .20mg****

.05 to .20mg****

24.

Zinc

15mg***

15mg***

25.

Vitamin D

5 to 10mcg

5 to 10mcg

26.

Vitamin K

70 to 140mcg****

70 to 140mcg****

27.

Biotin

100 to 200mcg****

100 to 200mcg****

28.

Chloride

1,900 to 5,000mg****

1,900 to 5,000mg****

29.

Chromium

.05 to .20mg****

.05 to .20mg****

30.

Fluorine

1.5 to 4.0mg****

1.5 to 4.0mg****

31.

Iodine

.15mg***

.15mg***

32.

Maganese

2.5 to 5.0mg****

2.5 to 5.0mg****

33.

Cholesterol

200mg

200mg

*

12% to 15% of calories should come from protein.

**

55% to 60% of calories should come from carbohydrates.

***

These figures are not applicable to pregnant women, who need additional vitamins and minerals.

****

Not RDA established. The Food and Nutrition Board of the National Academy of Sciences recommends this range of intakes.

To calculate percentage of calories which come from fat: First, multiply the number of grams of fat in a serving by 9 (every gram of fat contains 9 calories) to determine the number of fat calories. Second, divide the number of fat calories by the total calories in the serving. Third, multiply by 100 the result reached in step 2.

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PRESCRIBED DRUGS

Drug

Manufacturer

Usage

Adverse Reactions

Amoxil

Beecham

Antibiotic

Nausea, vomiting, diarrhea, rashes

Lanoxin

Burroughs

Heart Failure/Atrial Flutter

Pre-mautre cardiac contractions, anorexia, nausea, visual disturbance, headaches

Xanax

Upjohn

Management of axiety disorders (depressant)

Drowsiness, irritability, hallucinations

Zantac

Glaxo

Management of ulcers

Dizziness, insomnia, tachycardia, constipation, diarrhea, rash, fever

Premarin

Ayerst

Management of menopause, osteoporosis, atrophic vagnitis

Bleeding, breast tenderness, nausea, vomiting, cramps, loss of hair, headache, dizziness

Dyazide

SKF

Treatment of edema

Muscle cramps, weakness, rash, blurred vision

Tagament

SKF

Treatment of ulcers

Dixxiness, headaches, impotence, urinary retention

Tenormin

ICI Pharma

Management of hypertension

Mental depression, visual disturbance, short-term memory loss, rash

naprosyn

Syntex

Treatment of arthritis, tendiritis, bulsites, gout

Constipation, heartburn, abdominal pain, headache, dizziness, sweating

Cardizem

Marion

Treatment of agina pectoris

Insomnia, nerviousness, anorexia, tremor, sexual difficulties, personality changes

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STREET DRUGS

Street Name

Drug Name

What is it?

Dillies

Dilaudid

Also known as a "hydromorphone," is a narcotic analgesic.

Perks

Percodan

A combined preparation of aspirin and oxycodone (a narcotic analgesic).

Cubes

Demerol

Also known as "meperidine," is a strong narcotic analgesic. It is habit forming.

Mother's Helper

Valium

Also known as "diazepam," is a benzodiazepine, which is used to relieve nervousness, tension, relax muscles or other persistent feelings caused by stress or other psychological problems.

Narcotic drugs (and acetaminophens, which are non-narcotic such as Tylenol, Panadol and Anacin-3) act on the brain and spinal cord to reduce the perception of a painful stimulus.

Non-narcotic drugs act at the site of pain to prevent the stimulation of nerve endings.