100 Percent Me Student Workbook

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

http://www.usada.org/Outreach

?

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?


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?


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?


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

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?


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?


“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





Focus,attitude,decision-making,preparation,andgoal-settingareimportantmentalaspectsofsportsandlife.Howwillyou

usetheseattributestohelpyoubecomea“TrueSportforLife”inthefollowingareas?

InyourSCHOOL:

WithyourFAMILY:

WithyourFRIENDS:

InyourCOMMUNITY:

InyourSPORT:

WithyourTEAMMATES:

InotherAREAS:


www.usada.org/files/active/athletes/journey.final.pdf

www.mayoclinic.com/health/strength-training/HQ01010

www.kids.gov

chapter Three:WHAT’S INSIDE?


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?


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?


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?






Hardworkwithouttheuseofsteroidsanddietarysupplementsisthekeytoathleticsuccess.Howwillyoutrainand

preparewithoutshortcutstohelpyoubecomea“TrueSportforLife”inthefollowingareas?

InyourSCHOOL:

WithyourFAMILY:

WithyourFRIENDS:

InyourCOMMUNITY:

InyourSPORT:

WithyourTEAMMATES:

InotherAREAS:


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


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?


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.”


WrAPUP:

“

InyourSCHOOL:

WithyourFAMILY:

WithyourFRIENDS:

InyourCOMMUNITY:

InyourSPORT:

WithyourTEAMMATES:

InotherAREAS:

A“TrueSportforLife”meansdifferentthingstodifferentpeople.But,itdefinitelyincludesbeingagoodsport,working


yourself,yourteammates,youropponent,andyoursport.Howdoyoudemonstraterespect,caring,fairness,andcitizenship

tootherswhohavedifferenttraits,bodytypes,andphysicalabilitiesthanyou?Howwillyouusethesepillarstohelpyou

becomea“TrueSportforLife”inthefollowingareas?


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?


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?


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.”


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.

Documents

100 Percent Me Student Workbook